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CROSS4MOMMA SparkPoints: (0)
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10/18/11 8:16 P

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okay, hey all. New to this team but not new to training. I've been training for over a year and trying to add muscle to my frame. Just wondering what your fave workout for HIIT is?? I love to spin but need to add something NEW to my routine to confuse my body a bit and lean out about 8 more pounds of "storage". Suggestions would be great for what you love. Thanks! Sus

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8/14/11 8:11 A

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Agree, and yes, those processed carbs do us in!

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APLESNIA's Photo APLESNIA Posts: 26
6/24/10 12:52 P

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Great question, for consistent results, keep your daily calorie consumption constant, i.e. do not vary based on activity level. Adjust your daily calorie limit based on whether you want the scale to move up or down.

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CD7512074 Posts: 229
5/25/10 3:51 P

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There is no such thing as a dumb question. If you are trying to maintain weight lower carbs and replace with protein. Protein repairs the muscle damage you created. I love being to sore to workout! Makes you feel like you did it right.

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5/9/10 11:03 P

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this is probably a dumb question but I took a rest day today (because I was way to sore to workout) and was wondering if I should consume the same amount of calories, proteins, fats, ext. as if it was an active day

Edited by: HAPPYCHERRY at: 5/9/2010 (23:05)
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3/25/09 6:56 P

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I try to stay away for sodas....

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3/5/09 3:45 P

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I think I just got "Busted" emoticon
By the modified "JackMobile" emoticon

Hi ya JACK! emoticon

I've been doing good so far...
As for my diet,exercise and all...

But I feel that I should "Write" everything down.
(Question of having a better idea of my progress)

I don't cheat (because I would only be the one losing in the process)
but when it comes to explaining to others where I'm at...
(It becomes complicated)

Anyway,
I suppose that if I feel better and that my doctor follows up on me regularly...
(because of my "liver" situation)

I'M DOING GOOD emoticon

Take care people,eat and exercise "Right" emoticon

-Work like you don't need the money.
-Love like you've never been hurt.
-And dance like you do...

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CD1560354 Posts: 1,489
3/5/09 3:10 P

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Mithious-- just say no to drugs.

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3/5/09 1:13 P

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Hi "SparkFriends" emoticon

Been a little while,

Jack I looked at the "pink sugar" thing...$$$

I think I will put (sugar-free) "pudding" in my coffee! emoticon

Anyone want a cup? emoticon

-Work like you don't need the money.
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-And dance like you do...

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JENNPICKLE's Photo JENNPICKLE Posts: 1,011
3/5/09 9:54 A

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Great job on the self control, not sure if I would have done the same

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MITHIOUS's Photo MITHIOUS Posts: 65
3/5/09 3:33 A

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Cola has been one of my vises for years. I quit it for good a few months ago, and quit all sugar Feb 5th... (hey, it's my one month anniversary!)

Anyway.

Today I was tutoring a student, and he went to get pop at the beginning of the lesson... He came back with one for me too. Handed it to me, and said "Do you want a pop?" and I said sure to be polite...

So here I am sitting there with my own cold liquid heroin in my hands, and I was almost overwhelmed. I almost cracked open that sucker and took a long drink. And then I started thinking about what it would do to my insulin levels.

So I handed it back and said "Thanks man, I appreciate it, but I'm trying to quit."

I guess it's kind of funny, but it was a real test of my willpower.

Any injury is an opportunity to work something else harder.


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JENNPICKLE's Photo JENNPICKLE Posts: 1,011
2/28/09 2:17 P

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It ended quite a while ago emoticon I ate clean and had good portion control, yay me!

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CD1560354 Posts: 1,489
2/27/09 11:41 A

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Chocolate Sugar-free pudding makes a great desert.

When does your day end,Jenn?

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2/27/09 10:49 A

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Somebody check with me at the end of the day, that will help me to only eat what's on 'the plan' Thanks in advance!

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2/27/09 10:00 A

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Ok thanks...
I will be checking this out.
I'm doin' my groceries tomorrow.
Any suggestions on "desserts" also?

-Work like you don't need the money.
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CD1560354 Posts: 1,489
2/27/09 9:29 A

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Yeah, the pink one.

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2/27/09 9:28 A

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IS THAT A NON-SUGAR SWEETENER emoticon

The "diet style".

-Work like you don't need the money.
-Love like you've never been hurt.
-And dance like you do...

***When nobody's watching***

If you take your eyes off your Sparky Goals...
All you will see are Sticky Obstacles!!!
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CD1560354 Posts: 1,489
2/27/09 9:17 A

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I like sweet&lo in mine.

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2/27/09 9:15 A

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It's when someone "stops" a habit that he realizes the "hidden" impact it has on his life.
I've "jumpped" from 2 teaspoons of sugar in my coffee to only 1.
(Funny thing)
I seem to drink less coffee per day.

-Work like you don't need the money.
-Love like you've never been hurt.
-And dance like you do...

***When nobody's watching***

If you take your eyes off your Sparky Goals...
All you will see are Sticky Obstacles!!!
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CD1560354 Posts: 1,489
2/27/09 9:15 A

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Why is it that you aren't eating meat? And are you going totally vegan?

ENIGMANUPE's Photo ENIGMANUPE Posts: 536
2/27/09 8:04 A

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I'm still working on it. I'm learning about legumes (beans, peas, and lentils). Recently, I've eaten plenty of veggies but still not feeling full. As a result, I began to include brown rice and beans to the diet and it feels wonderful. The craving and desire for meat is being curbed.

Damond

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CD1560354 Posts: 1,489
2/27/09 2:48 A

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How is everyone doing in this department?

ONEAGLESWINGS's Photo ONEAGLESWINGS Posts: 959
2/24/09 8:22 P

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Thanks for the great idea, orchidlady56! That sounds really tasty. since Oatmeal with a scoop of protein powder is what I have every morning for breakfast, that will add a nice new twist to it!
thanks again,
Sue

"God is able to do immeasurably more than all we ask or imagine, according to His power that is at work WITHIN US" Ephesians 3:20
ORCHIDLADY56's Photo ORCHIDLADY56 Posts: 1,626
2/24/09 4:27 P

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OnEagleWings - I think we use the vanilla caramel tea you are talking about. Another use for it - brew it weak and use it instead of water to make your oatmeal. It provides such a rich flavor that we don't even need to think about adding sugar.

Lady Di
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CD1560354 Posts: 1,489
2/24/09 2:18 P

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I have been trying new flavours of crystal light lately to give me variety as well. Calorie free drinks can go a long way for us.

ONEAGLESWINGS's Photo ONEAGLESWINGS Posts: 959
2/24/09 11:37 A

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Jack the Knife - Way to go on evaluating and tweaking your diet. I appreciate your diligence in planning it all out, and continuing to work toward your goal. Let us know how that goes for you.

I need to stay clean with eating, and avoid additional "snacks" - my problem, a handful of nuts here and there. A few bites from the kids leftovers....it all adds up to unneccessary calories that are keeping me from moving toward my goal as smoothly as I can...to this, I say "No more "additions"!

I bought a few new flavored teas. (One is vanilla carmel. It smells and tastes so good. I put a few drops of vanilla flavored Stevia sweeterner, and it tastes like I'm having dessert, but with zero calories)
When I'm desiring to snack beyond my planned meals -- I'm going to sip on tea instead, and think about how good it will feel to meet my goal body fat%, and see that muscle definition really begin to pop!

Pressing on toward that goal!


"God is able to do immeasurably more than all we ask or imagine, according to His power that is at work WITHIN US" Ephesians 3:20
CD1560354 Posts: 1,489
2/23/09 5:50 A

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I have revised my diet and done a in-depth post about it in my blog describing why the changes needed to be made, some of the problems I have encountered and how I plan on handling those problems with the new diet. I think many of you may find it helpful.
www.sparkpeople.com/mypage_public_jo
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nal_individual.asp?blog_id=1821553


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2/22/09 4:35 A

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I seem to have problems with over eating on my carb-loading days. I think they may be doing me more harm than good.

MITHIOUS's Photo MITHIOUS Posts: 65
2/22/09 4:21 A

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Today was a rough diet day for me. I'm doing 3 days moderate carb, 1 day higher carb and repeat...

Today in the 3rd day in the cycle. The last few cycles have been fine. I'm not sure if I've been under eating, but I'm sure pushing the envelope. I have good energy in the gym, I'm still making progress, despite losing weight - seems perfect.

But, I haven't had a real fulfilling meal in weeks.

Today I was feeling rough... A bit of headache, feeling totally wiped out after my cardio...

I'm going to do a serious re-feed tomorrow to see if I can rev-up my metabolism, and just feel better.



Any injury is an opportunity to work something else harder.


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CD1560354 Posts: 1,489
2/20/09 11:22 P

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Try anything that you think might help. A semi-healthy snack is better than the alternative, right?

----------------------------------------
-----

Okay, this is an exercise for everyone who just wants the meal or reminisces about back when they used to eat whatever they wanted. I know I used to pig out with my roommate and have looked back at those times fondly.

Try this: think of these memories and forcibly alter them. For instance, I was not pigging out with my roommate-- we were drinking ice water and conversing wittingly. It was the conversation that I enjoyed so much. Get the idea?

ROVISI's Photo ROVISI Posts: 361
2/20/09 7:52 P

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Oneagleswings: hmmm the entire article didn't apply to me, but the sections about eating out of boredom or only wanting a certain thing when you eat definitely rings a bell. Usually when I'm at home, studying, I eat often out of boredom. Sometimes when I eat, I'll only want a certain thing or I'll really look forward to the meal itself, not just the fact that I'll be satisfying hunger. I don't think I'm a classic emotional eater, but it certainly gives me something to think about.

Jack: checking my watch (now that it's fixed) could be a good brain trick. Or maybe I'll bring a granola bar instead?

"Never eat more than you can lift" - Miss Piggy


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MR.NET1's Photo MR.NET1 SparkPoints: (153,186)
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2/20/09 3:07 P

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Ladies and Men...
I've got to hand it to you all.
This SERIOUS and HONEST GROUP...

Is giving me "THE SHAKES"...(For my well being)

Something I was looking for because I need it.

(I tend to be a positive and joyful kind of guy)

But lets face it, my health situation is not something I should be...
((fooling around with)).

Read my Sparkpage and you will understand.

Now as for the carbs, sugar and all...

I thought I was a lucky person not to have to worry about "IT" and getting fat...

What about:
MY HEALTH, IMPORTANT BODY TISSUES, MY HEART, LUNGS, BRAIN, BONES, SKIN and EYEBALLS!!
((Blood Pressure))

I took only 5 minutes this morning to calculate the amount of...

"REFINED SUGARS I CAN SWALLOW IN ONE MONTH ONLY"

"I CAN FILL UP A SUITCASE"

AT THAT RATE...
THE ONLY PLACE I WILL BE GOING FOR A REAL VACATION IS DOWN BELOW emoticon emoticon

THANKS FOR THE EYE OPENER...

PAUL emoticon

Edited by: MR.NET1 at: 2/20/2009 (15:11)
-Work like you don't need the money.
-Love like you've never been hurt.
-And dance like you do...

***When nobody's watching***

If you take your eyes off your Sparky Goals...
All you will see are Sticky Obstacles!!!
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Join this supportive team: Equilibrium Matters!

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ONEAGLESWINGS's Photo ONEAGLESWINGS Posts: 959
2/20/09 10:51 A

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Rovisi - check out my blog about "emotional eating". I pasted a great article on that blog. It might give you some knowledge to add in your arsenal of self-assessment re: certain foods that you "have to have."

To me, knowledge is power.
Just as an example - when I found out that simple carbs - bakery items, etc.... have been scientifically proven to actually lower your immune system for four hours. That made me think twice.
I have overcome breast cancer this past summer (thank the Lord!). I found out in my cancer reading, that if you want to lower your risk of cancer, or help your body along if you have cancer - that you should avoid simple sugars. cancer cells literally feed on simple sugars - because cancer cells are rapidly growing, they need quick source of energy.
Bottom line - simple sugars are bad for your health!

simple sugars also spike your insulin level - insulin is a hormone that triggers fat storage. When you're tempted to eat a donut or bakery item, for instance, you can ask yourself "where would I like to wear this - my hips, my thighs, my butt?" Because that's really what you're doing - just kicking into fat storage mode when you eat those kinds of things. The pleasure is also so short lived. Is the 1 minute of temporary pleasure it gives me while I scarf it down, going to be worth the lengthy self-regret and yucky feeling of again sabotaging what would TRULY make me happy -- which is fulfilling my long range goals?
I might tell myself how GOOD thin feels. How GOOD it feels to have self-control. How energizing it feels to resist my fleeting impulses and prove that a donut isn't going to "boss me around"! :-) One article I read, said that cravings typically last about 10 minutes. If you can occupy yourself and move on - getting your mind OFF the temptation and ONTO something that will bo good for you - that often the craving will pass.

Just having some of the hard facts on sugar has dramatically changed my desire for this type of food.
I used to be a sugar addict - now it's hard to believe that I look at cookies and stuff and immediately my mind says - "unhealthy and bad for me." It just doesn't have the "magnetism" that it used to. Not to say I'm perfect in this area....still tempted, but much less so... much less of a struggle to avoid - getting stronger in resolve each and every day!

I read on someone elses spark page to use the "H.E.N." test whenever you eat: am I truly Hungry? Need Energy? It this Nutritious, and will really nourish my body?

Edited by: ONEAGLESWINGS at: 2/20/2009 (11:02)
"God is able to do immeasurably more than all we ask or imagine, according to His power that is at work WITHIN US" Ephesians 3:20
CD1560354 Posts: 1,489
2/19/09 10:29 P

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Is there a way you can get through this area without seeing them? Maybe approach from a different way or conveniently check the time right as you are breezing by them. Myself, I would never buy on there again-- if it's a treat, make a special trip out of it and go to a real bakery. Buy it a place you don't usually go so you won't be so compelled to buy them when you are in the area where you used to buy them. Behavior modification...

ROVISI's Photo ROVISI Posts: 361
2/19/09 10:21 P

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Actually, I don't keep a lot of this stuff at home, it's on campus where I see it. Since I eat lunch on campus, I usually pass right by the refined carbs section, and I can't resist.

To me these things seem like a 'treat.' I don't want to feel deprived. I also don't want to create a way of eating that I can't sustain over the long term.

"Never eat more than you can lift" - Miss Piggy


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CD1560354 Posts: 1,489
2/19/09 8:46 P

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Out of sight, out of mind, right? Make sure you don't have any of this junk at home-- secret "reward" cupboards get raided, and setting it out in plain view is just stupid.

If you are having trouble with moderation, there are two things you can do:
1) Don't eat it at all. This is my favourite approach.
2) Find a way to make it so only the proper portion is available to you. Cut things in half if you have to and zip top the other half and bury it in the yard or something. Or throw it away.

What, exactly, makes you want this stuff?

ROVISI's Photo ROVISI Posts: 361
2/19/09 8:36 P

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Sooo uhhh I have some issues with..."refined carbs" (if it's made in a bakery, I love it, have to have it, and have a hard time with moderation).

How do you guys combat your own guilty pleasures? Any good substitutions I can make???

"Never eat more than you can lift" - Miss Piggy


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ZUMAONE's Photo ZUMAONE SparkPoints: (0)
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2/18/09 9:24 P

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can you make this group a sticky that would help it being on the top of all threads.. just an idea.

oops sorry its already a sticky ... well i just want to say your doing a great job jack the knife. emoticon

Edited by: ZUMAONE at: 2/18/2009 (21:28)
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CD1560354 Posts: 1,489
2/18/09 4:14 P

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OnEaglesWings-- Maybe now that you are planning on spilling your guts whenever you cheat, it will add to your resolve to not cheat in the first place. And thank you to the entire team for keeping me motivated!

JennPickle-- If you can, make your successes and failures independent of your husband's. Remember, just because one of you has a bad day doesn't mean you both should have one.

Orchid-- Eating out is a pain. If I were a client, I would be stoked if the person who was dining me started yanking crap off of their plate, looked me in the eye and said, "I care about my health." It shows you have control over yourself and should up their confidence in you. BTW, I have a PDF that point out some good menu options for the health conscious consumer at many chain restaurants. PM me you email and I'll send it over.

ORCHIDLADY56's Photo ORCHIDLADY56 Posts: 1,626
2/18/09 1:23 P

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I hate it when I have to travel for work and eat at a restaurant - everything is humongous, deep fried,full of salt and it is so hard to try to pick something good for you. Add in agents and clients and it makes it worse - otherwise I would eat half or start picking stuff off my plate. You would think some of the restaurants would catch on and add some healthy choices to the menu!
Does anyone out there have a suggestion as to a restaurant and a decent meal choice you have had there?

Lady Di
from the Land of Lincoln
JENNPICKLE's Photo JENNPICKLE Posts: 1,011
2/18/09 11:44 A

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My husband was home so I REALLY fell off my eating plan. Now I am starting my first day of clean eating again, so keep your fingers crossed I stay away from refined carbs and excess sodium.

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ONEAGLESWINGS's Photo ONEAGLESWINGS Posts: 959
2/18/09 11:10 A

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I just wanted to pop in and say I appreciate your leadership on this team, Jack the Knife.
Thanks for keeping us motivated, and for the great info.

p.s. I want to be held accountable to nix the late night "sneaking" of a bit of simple sugar/carb. Who am I fooling. It's not helping me get to where I want.

I'm at 18% bodyfat, want to get to 15% for maintenance, and really put on some lean muscle. I'm working particularly on getting those delts built up (I will achieve that "capped" look!), the lats and abs defined, and getting this body fat trimmed down.
I'm GOING TO DO IT!!!!
I want to accomplish the body fat decrease by my birthday in April.

I'm glad you started this thread. I know where to come for the support on eating clean and keeping the diet tight!


Edited by: ONEAGLESWINGS at: 2/18/2009 (11:13)
"God is able to do immeasurably more than all we ask or imagine, according to His power that is at work WITHIN US" Ephesians 3:20
CD1560354 Posts: 1,489
2/18/09 10:32 A

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Hmmmm... seven.

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2/18/09 10:31 A

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Cool!
That's a great recipe cuz I love milk and especially "Cottage Cheeze" emoticon

Will Do For Sure! emoticon

One more question...
How many nights per week should I drink one emoticon

Edited by: MR.NET1 at: 2/18/2009 (10:32)
-Work like you don't need the money.
-Love like you've never been hurt.
-And dance like you do...

***When nobody's watching***

If you take your eyes off your Sparky Goals...
All you will see are Sticky Obstacles!!!
**************************************

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CD1560354 Posts: 1,489
2/18/09 10:22 A

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I do it at best time. You can also use dairy products high in protein instead of a powdered casein mix. Casein is basically milk protein. Cottage cheese is very highin it.

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2/18/09 10:18 A

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WOW!!
THAT WAS A FAST REPLY!!!!
BULL'S-EYE AGAIN JACK emoticon

Okay,
I got it...
With my casein powder mix, I can add some nut butter before going to bed.

I presume it should be done around 30 min. before sleep? emoticon

-Work like you don't need the money.
-Love like you've never been hurt.
-And dance like you do...

***When nobody's watching***

If you take your eyes off your Sparky Goals...
All you will see are Sticky Obstacles!!!
**************************************

Join this supportive team: Equilibrium Matters!

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CD1560354 Posts: 1,489
2/18/09 10:11 A

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Yes, products like peanut butter, cashew butter, almond butter, etc. Nice healthy fats in these that keep your body satisfied while you hibernate.

MR.NET1's Photo MR.NET1 SparkPoints: (153,186)
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2/18/09 10:09 A

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Hi guys emoticon

Can you help the "French Beaverhead?"

What is "nut butter?"

I hope you guys are not talking about "peanut butter!"

Cuz then I would really feel "dunce" emoticon

-Work like you don't need the money.
-Love like you've never been hurt.
-And dance like you do...

***When nobody's watching***

If you take your eyes off your Sparky Goals...
All you will see are Sticky Obstacles!!!
**************************************

Join this supportive team: Equilibrium Matters!

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PERCJESTER's Photo PERCJESTER Posts: 1,205
2/18/09 7:54 A

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Hey Paul!

I do a casein and nut butter shake before bed too. I just stay away from the carbs like Jack mentioned.

CD1560354 Posts: 1,489
2/18/09 3:01 A

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Paul-- there is nothing wrong with eating closer to bed. Although I would avoid eating carbs within a few hours of bed, eating some fat and protein before bed can actually be beneficial. I usually have some casein based protein and a nut-butter right before turning in.

We can't all be perfect all the time, but with practice we can get better. Try cooking for several days at once so you don't feel like you are chained to the stove and always have a few meas frozen and ready to go for when you are feeling lazy. Plan for the ties that try your discipline.

MR.NET1's Photo MR.NET1 SparkPoints: (153,186)
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2/18/09 2:50 A

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Hi everyone,
I have heared that it is here we can come to express our deepest thoughts, without fears or shame.

Because actually, we are all normal and would like to achieve similar goals and who knows...

Maybe it will help me if I don't feel alone?

(Well here is my sin)

Despite the fact...
I know that eating a well balanced diet regularly, no heavy eating 5 hours before sleep (maybe a light snack is ok), taking reasonable time to eat calmly and try to be a little active "every day" (maybe 30 min.) to maybe burn the extra...

I DON'T DO IT EVERY DAY!!!

I hate thinking, preparing and cooking my meals!!
I am a lazy, hard headed "BACHELOR"...PAUL

Edited by: MR.NET1 at: 2/18/2009 (02:52)
-Work like you don't need the money.
-Love like you've never been hurt.
-And dance like you do...

***When nobody's watching***

If you take your eyes off your Sparky Goals...
All you will see are Sticky Obstacles!!!
**************************************

Join this supportive team: Equilibrium Matters!

www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=35688


Total SparkPoints: 153,186
150,000
162,499
174,999
187,499
199,999
SparkPoints Level 21
CD1560354 Posts: 1,489
2/18/09 1:52 A

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I'll start it out. I ate at a restaurant Friday and consumed a lot of junk I didn't need because they kept bringing more. Also, I added about 1000 calories more than I needed on Saturday because I was unhappy with how one of my recipes turned out. I am now back on track but have been afraid to step on a scale since then.

CD1560354 Posts: 1,489
2/18/09 1:36 A

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Welcome to the Bodybuilders Diet & Nutrition Support Group. While you can post any time you need, I would like to encourage everyone to stop by Wednesday night for group consoling. But first, a few rules:

1. Do not judge others by their problems with diet control-- this is the toughest part of bodybuilding for most people.

2. What happens in this group stays in this group-- and in this thread. Things said here do not get acknowledged in the rest of the forum.

3. Do not mention specific types of food. If you have a weakness for cake, describe it as "too many refined carbs." Not mentioning specific foods could prevent triggering a binge for yourself or others.

4. Please, no arguing in this thread. This is a safe place where everyone can get things off there chest without being persecuted for it.

5. Be completely honest. Lies and excuses help no one.

6. Do not post if you have nothing to say.

Edited by: CD1560354 at: 2/18/2009 (01:38)
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