• FreeTrainers.com Forums
• Specific Diets & Nutrition
• my diet incorporating p/c/f ratio

Group: Specific Diets & Nutrition

my diet incorporating p/c/f ratio

Velasca Posts: 441 Joined: 2006/10/26	2006/11/23, 09:57 AM for the past few days ive been re-evaluating my diet..since February 06 i have lost 45#. I have 25# to go..my diet hasnt been very *clean* tho. I have started having a protein shake w/ a T. of peanut butter pwo in the evening for the past week. My allowed caloric intake is 1200. I read a post about p/c/f ratio. and i decided to go 40/40/20. Here is my dilemma. I cant seem to get my protien in w/o either going over on calories or my fat. yesterday i actually did it...but it was really really hard. could someone direct me to a list or even make just a short starter list of some low cal/low fat/high protein foods that i can incorporate into my meal? and i apologize in advance if its posted somewhere. I probably just didnt look hard enough :(
Velasca Posts: 441 Joined: 2006/10/26	2006/11/23, 11:24 AM omg..cottage cheese in protein shake....mmmmmm..so yummmy!!!
mikencharleston Posts: 1,585 Joined: 2002/01/09	2006/11/23, 11:30 AM Yogurt works also.
flyonthewall Posts: 1,823 Joined: 2005/01/18	2006/11/23, 11:32 AM Hi Valesca, hitting your P/C/f ratios can be hard, but over time you do get better at figuring out which foods tend to tip the scale, so to speak. Things like PB can be high in fat, especially if it is not natural PB. You just have to look for lean protien sources (CC is good, as you've figured out, as is tuna, lean beef and obviously chicken breast) You can check out the grocery list for healthy eating thumbtacked at the top of this forum. Good Luck! -------------- Even if you are on the right track, you will get run over if you just sit there. -------------- The harder you fall, the higher you bounce
Velasca Posts: 441 Joined: 2006/10/26	2006/11/23, 08:12 PM ty both...im gonna try yogurt tommorrow....gonna print out the grocery list and do some shoppin tommorrow..even if it ?IS black friday..hehehehe
asimmer Posts: 8,201 Joined: 2003/01/07	2006/11/24, 07:58 AM 1200 is a pretty low calorie level - how did you come by that number? -------------- There is more to us than we know. If we can be made to see it, perhaps for the rest of our lives we will be unwilling to settle for less. Kurt Hahn
Velasca Posts: 441 Joined: 2006/10/26	2006/11/24, 06:45 PM from Richard Simmons diet program and another online program that tells me 1200-1550 that ive kinda incorporated together....and i dont loose alot of weight..i only loose one # a week...sometimes two..so im not loosing at a fast rate...I am only 5' 1.. since ive been going to the gym ive found i get hungrier more often tho...so ive been allowing myself to go up to 1300 if i need to...and i feel ok with it...i dont feel like im starving....and there are days now and then where i have to find food to eat to get to 1200 cause im just not hungry......and its hard to get my 8 glasses of water in cause it just makes me full too..and then im really not hungry ..sigh
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/11/25, 04:16 PM I would say shoot for a higher number in your calorie intake...if you start at the extreme low end you have no where to go when you plateu.
bb1fit Posts: 11,105 Joined: 2001/06/30	2006/11/25, 05:03 PM I would make quite certain to get your protein in. After that, just take in amount of nutrients that will meet your caloric goals. While I can't dispute 1200 calories without knowing more about you, how long you have been dieting, (without a break or with a break, etc.), normally this is a pretty low amount. However, if I read your profile correctly, you weigh 145, so this is below the 10 cal. per lb. mark, a usually too low number for most.(not all). If you have been dieting for a while, it may serve you better to actually up your calories toward your last maintenance level for a week or 2, taking in around 100 gr. of carbs per day. while this may sound unthinkable, there are many pitfalls to dieting too long, and though you may well gain a lb. or 2 doing this, in the big picture it will make your next dieting phase that much more effective. Hormones start to get a bit whacky when 'deprived' for too long, thyroid slows, metabolism slows, leptin and gherlin cease to do their things. Be careful with an all or nothing dieting mentality....it can actually backfire. -------------- Maximus from Gladiator....Strength and Honor!
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2006/11/25, 05:11 PM BB1fit is correct! I dieted for a year maybe longer and when I took a break for a few weeks I went from 22% Body Fat too 15% and I also got some muscle going and my strength heightened. I did gain a couple pounds in this time but the end result was a got out of a long term plateu!
Velasca Posts: 441 Joined: 2006/10/26	2006/11/25, 06:39 PM why does it say null in my post above?..lol
bb1fit Posts: 11,105 Joined: 2001/06/30	2006/11/25, 08:58 PM The leaner you get, the more 'breaks' you should actually take. I know it seems counterproductive, but if you really analyze things, you can understand. There is a need to keep the body at a 'nomrmal' level so it functions well. At the very least cheats.(these cheats should not be pizza, etc., but just higher quantities of good food). As far as 1400 calories, this is a tossup. Most don't do well under the 10 cal. per lb. level, but then again others have to go to 8 cal. So you will have to assess how you are doing, are you retaining lean tissue and losing fat, or is your weight loss starting to tilt the other way? -------------- Maximus from Gladiator....Strength and Honor!
Velasca Posts: 441 Joined: 2006/10/26	2006/11/25, 09:30 PM it was leaning the other way til i joined the gym cause all i was doing was cardio..cardio cardio on the treadmill at the little fitness center at our apt community hall...but now i feel like im retaining more....my legs were getting really skinny..now they are toning up alittle..thats another rason why i was asking about the protein drink... my metabolism is realllllllyyy slow and i retain anything i put in my body..hehehehe..i understand completely what your saying...and ive heard of this *cheat* day...i think i will take your advice and go with the 10cal/lb ratio starting tommorrow since that is my weigh in day...and maybe incorporate a cheat day once a week..or do u reccomend a cheat week once a month?..