Ask a Fitness Model - Page 11

few pages back, there's a picture. it's good for a sweet tooth. I just wish there wasn't HFCS. I bought it anyway but I was NOT happy about it. I doubt if I'll get it again unless I decide I simply can't live without it. For reference it's the light version - I think 1g or <1g carbs in it. Peanut butter is always Smart Balance.

No worries. Sorry I've been less detailed lately - life is very much getting in the way right now. Had classes and didn't get out of the gym until after 7. Don't put it off until you're done deciding. Just get in there TODAY and start learning everything. Most gyms will offer a free training session so take advantage of it. If you like him or her, then you can hire them for more sessions.

Really though, you can make a pretty solid diet with a list of foods. I've sent this out a few times via email. Just copied and pasted because I don't really want to list it all out. Trainers are good and some sports nutritionists are good. General nutrition counselors usually deal with sedentary individuals and we don't ever get along. If you need to spend some money to get you motivated supplements, a gym membership, and a food scale are great places to start. Either ask around for a good trainer or go with a friend who knows what he's doing to introduce you to the weights. shoot me a PM if you want specific supplement advice or need a place to get it (I can give you the # of the place I used to work. I'm not on commission but they're great people and give very decent prices.) PM me an email address if you want the spreadsheet too to get an estimate for "how much".

I can't really do a full, optimized meal pleans with exchanges and whatnot. I don't have a problem with general guidelines but I typically get very specific with respect to heart rate, work out style and times, cardio, etc. and charge $100 for a one-off diet plan printout, $200 for a one-off excel sheet with exchanges (up to 5 printouts), and $300 for a month long emailed plan with biweekly updates & 30m consults (i.e. 1 hr consult/week). This thread is more of a "thank you" to the forum that I've been enjoying for a couple of years, so obviously this is free. Once you get into the nitty gritty though it takes quite a bit of time to come up with an ideal plan.

The spreadsheet + fitday.com will let you do a stellar job for free if you want to do the pseudo-cycling. It's a bit of work (you'll have to do custom foods for almost everything on that site), but you'd probably be better off knowing what exactly is in the foods you eat.

Food Choices
Breakfast: Protein: egg whites, tuna, chicken, shake Carbs: fruit (1-2 pieces max), oats, grits, sweet potatoes, bran flakes (no shit added).

P+F meals: meat, fish, turkey, tuna, protein shakes, eggs, cottage cheese, fish oil, flax seed, nuts (all but peanuts. peanuts are acceptable but not ideal). As many green vegetables as you'd like. They're carbs but not insulinogenic at all really

Post workout: 20-25g of sugar. I like jelly beans as I'd mentioned (but don't eat too many!!!), and they can't have HFCS. rice for the rest.

Dinner: chicken, fish, tuna, any lean red meat, shrimp. Carbs from sweet potatoes, brown rice, tomatoes, carrots, mushrooms, grits, etc. (other non-green veggies are typically acceptable). Eat as many green veggies as you want if you're still hungry.

I'd be happy to clarify anything, though, as always.

I don't think he's worried about being flat - just generally losing size & muscle mass. glycerol + soda I think. However, that's only coming from a glycogen depleted state already, and you'll have had a carb up before too (typically previous day).


Typical guideline is <50g to stay out of ketosis. Most of them are going to be residual or accidental - rarely actively seeking carbs of any form other than vegetables. Carbohydrates just happen to be in most of the things you eat in some sense. BCAAs are very much your friend here for pre & post.

^ running out the door. I'll try and think of something by the time I get home.