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**Insex** · January 11th, 2007, 04:25 AM

Ok, so your schedule looks something like this:

Wake up: 1 liter of water with Alkalive Green (Wheat Grass, Barley Grass, Kamut Grass, Organic Alfalfa, and Organic Spirulina), vitamins, fish oil, and antioxidants.

8:30 AM: Protein shake and a banana or strawberries.

Lunch: Protein shake, apple, and orange.

3:00 PM (before workout): Protein shake and whole wheat crackers.

5:00 PM: Workout.

Dinner: Chicken, salad (spring mix greens, cherry tomato, feta cheese, and balsamic vinegrette dressing), steamed vegetables (zuchini, green beans, or brocolli).

Snack: Strawberries, blueberries, black berries, kiwi, orange, or mango with another multivitamin, fish oil, and antioxidant.

Correct me if I wrote down anything wrong in the above paragraph. Also, I have a few questions for you:

You say that you perform a workout that your personal trainer gave you. Is this diet also from your personal trainer? If not, then who recommended this diet to you? Also, in your last post, you mentioned that you have a "small stomach". Are you just saying that because you have a petite figure? Or did you priviously have a medical procedure done on yourself, like getting your stomach stapled?

Before I go on about your diet/workout regimen, I just want to make it clear that I'm not a doctor, certified personal trainer, or licensed dietitian. Anything that I say should not be regarded as professional advice. For professional nutritional advice, you would need to see your doctor or a licensed dietitian.

I think your diet could use a little tweaking. You seem to consume a lot of protein shakes. By 3:00 PM, you have already consumed 3 protein shakes, and very little food. Remember, protein powders are synthetic. Meaning, they're made in a factory, not in nature. It is better to get your main source of protein from real food, not synthetic products produced in a factory. It's ok to still consume that protein shake before or after your workout. Not everyone has the convenience to bring an entire kitchen and some chicken breast with them to the gym. That's why we use protein powders instead. But at every other time when you're away from the gym, you should try to consume whole foods instead of protein shakes. What foods are rich in protein? Milk, eggs, chicken, meat, fish, beans, legumes, brown rice, and tofu are a few examples.

Also, you consume a good amount of water per day--3 liters. However, 1/3 of the entire amount you drink for the day is consumed first thing in the morning. That's an awful lot of water to pound down all at once. Maybe try spreading out your water intake more by consuming a 1/2 liter first thing in the morning then the other 1/2 liter a couple hours later.

I know your goal is to trim off some fat, but you hardly have any carbohydrates listed on here, and you don't eat much of a breakfast. Vegetables are a good form of complex carbohydrates, but I don't see other complex carbohydrates like wheat, oats, barley, grains, or something that will add more fuel to your workouts. By the time you workout at 5:00 PM, the only real foods that you have consumed by that time are a bunch of fruits and a few crackers. In this list you have, you don't eat the most fulfilling foods until after your workout, at dinner time. Also, you workout later in the day at 5:00 PM, which means you're almost starving yourself until after your workout. The bulk of your Calories consumed are coming in after your workout. It's really important that you get enough Calories in you the hours before you hit the gym. Right now, you're struggling with trimming off that last little bit of fat because you are almost starving yourself during the first half of the day. Then you workout at 5:00 PM with barely anything in your stomach. You body is holding on to all the fat it has right now, because it's afraid its not going to get any substantial amount of food. That's why our body's store body fat: it's our backup energy supply during times of need, like during a famine. Just as I suggested earlier that you spread out your water intake, you should also spread out your overall Caloric intake, and try to eat something fulfilling for breakfast before work. Like a some oatmeal, a bowl of cereal, or some eggs. Please eat something.

Lastly, if you consume a well balanced diet which is composed of all the macronutrients (protein, carbohydrates, and fats) then you won't need to buy a multivitamin/multimineral pills anymore, because you'll be getting all of the micronutrients (vitamins and minerals) from your diet. Plus, you are already getting a lot of vitamins and minerals from that drink you consume first thing in the morning, and from the fruits and vegetables you eat throughout the day.

Sorry for the lengthy post, but when I have so many ideas flowing through my head, it's difficult to keep it short. I hope that helps you get started with your endeavor. In the meantime, you should have a look at our Nutrition & Weight Loss forum. It's full of great information, many of which would be beneficial for you at this time. You can find it here:

http://www.extremefitness.com/forum/...splay.php?f=13

Hope that helps.

January 11th, 2007, 04:25 AM	#6 (permalink)
Insex EF Busy Bee offline Join Date: Nov 2005 Location: California, USA Posts: 2,503 Thanks given: 13,444 2,657 thanks in 1,040 posts Rep Power: 25	Ok, so your schedule looks something like this: Wake up: 1 liter of water with Alkalive Green (Wheat Grass, Barley Grass, Kamut Grass, Organic Alfalfa, and Organic Spirulina), vitamins, fish oil, and antioxidants. 8:30 AM: Protein shake and a banana or strawberries. Lunch: Protein shake, apple, and orange. 3:00 PM (before workout): Protein shake and whole wheat crackers. 5:00 PM: Workout. Dinner: Chicken, salad (spring mix greens, cherry tomato, feta cheese, and balsamic vinegrette dressing), steamed vegetables (zuchini, green beans, or brocolli). Snack: Strawberries, blueberries, black berries, kiwi, orange, or mango with another multivitamin, fish oil, and antioxidant. Correct me if I wrote down anything wrong in the above paragraph. Also, I have a few questions for you: You say that you perform a workout that your personal trainer gave you. Is this diet also from your personal trainer? If not, then who recommended this diet to you? Also, in your last post, you mentioned that you have a "small stomach". Are you just saying that because you have a petite figure? Or did you priviously have a medical procedure done on yourself, like getting your stomach stapled? Before I go on about your diet/workout regimen, I just want to make it clear that I'm not a doctor, certified personal trainer, or licensed dietitian. Anything that I say should not be regarded as professional advice. For professional nutritional advice, you would need to see your doctor or a licensed dietitian. I think your diet could use a little tweaking. You seem to consume a lot of protein shakes. By 3:00 PM, you have already consumed 3 protein shakes, and very little food. Remember, protein powders are synthetic. Meaning, they're made in a factory, not in nature. It is better to get your main source of protein from real food, not synthetic products produced in a factory. It's ok to still consume that protein shake before or after your workout. Not everyone has the convenience to bring an entire kitchen and some chicken breast with them to the gym. That's why we use protein powders instead. But at every other time when you're away from the gym, you should try to consume whole foods instead of protein shakes. What foods are rich in protein? Milk, eggs, chicken, meat, fish, beans, legumes, brown rice, and tofu are a few examples. Also, you consume a good amount of water per day--3 liters. However, 1/3 of the entire amount you drink for the day is consumed first thing in the morning. That's an awful lot of water to pound down all at once. Maybe try spreading out your water intake more by consuming a 1/2 liter first thing in the morning then the other 1/2 liter a couple hours later. I know your goal is to trim off some fat, but you hardly have any carbohydrates listed on here, and you don't eat much of a breakfast. Vegetables are a good form of complex carbohydrates, but I don't see other complex carbohydrates like wheat, oats, barley, grains, or something that will add more fuel to your workouts. By the time you workout at 5:00 PM, the only real foods that you have consumed by that time are a bunch of fruits and a few crackers. In this list you have, you don't eat the most fulfilling foods until after your workout, at dinner time. Also, you workout later in the day at 5:00 PM, which means you're almost starving yourself until after your workout. The bulk of your Calories consumed are coming in after your workout. It's really important that you get enough Calories in you the hours before you hit the gym. Right now, you're struggling with trimming off that last little bit of fat because you are almost starving yourself during the first half of the day. Then you workout at 5:00 PM with barely anything in your stomach. You body is holding on to all the fat it has right now, because it's afraid its not going to get any substantial amount of food. That's why our body's store body fat: it's our backup energy supply during times of need, like during a famine. Just as I suggested earlier that you spread out your water intake, you should also spread out your overall Caloric intake, and try to eat something fulfilling for breakfast before work. Like a some oatmeal, a bowl of cereal, or some eggs. Please eat something. Lastly, if you consume a well balanced diet which is composed of all the macronutrients (protein, carbohydrates, and fats) then you won't need to buy a multivitamin/multimineral pills anymore, because you'll be getting all of the micronutrients (vitamins and minerals) from your diet. Plus, you are already getting a lot of vitamins and minerals from that drink you consume first thing in the morning, and from the fruits and vegetables you eat throughout the day. Sorry for the lengthy post, but when I have so many ideas flowing through my head, it's difficult to keep it short. I hope that helps you get started with your endeavor. In the meantime, you should have a look at our Nutrition & Weight Loss forum. It's full of great information, many of which would be beneficial for you at this time. You can find it here: http://www.extremefitness.com/forum/...splay.php?f=13 Hope that helps. __________________ Practice makes permanent.