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Starving!!

lawnguy Posts: 61 Joined: 2004/09/26	2004/10/07, 07:35 PM Well it has almost been an entire week since I started my new program. I have done 7 cardio sessions so far and lifted 3 times. I ran 6 miles this morning and hit my legs light this afternoon as this is the first time I have worked my legs in a while. My problem is that I am feeling very hungry most of the time. I am trying to lose alot of fat while putting on lean muscle mass. I know this cannot be accomplished at the same time very well, but I am trying anyway. I do not know the exact calorie intake but here is a list of what I ate today: 8:00- Turkey sandwich with wheat bread (3 slices of Turkey) 9:30- Bagel half, apple 12:00- 1-1/2 cup spaghetti, apple 14:00- Granola bar 7:00- 1-1/2 cup Fettucine Alfredo with chicken, 1 cup cooked carrots, 1 slice cheese bread. I know this sounds pretty bad, but I do not have the money to go and buy specialty foods so I have to make due with what I have. Is this enough for my workload? Suggestions? I am a 33 years old, 5'6", weight 174lbs. BF% 23%. Sounds disgusting I know, but I am working on it. Any help would be much appreciated. Thanks!
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/10/07, 07:56 PM Simply put your not eating enough. Go to the bodybuilding&fitness competitions forum and check out kakaroto's post on "BMR and Nutritional calculator" That'll give you an idea on what range you should be in to loose weight smart and safely. It;s worked excellent for me.If you want to loose weight and keep muscle mass you need lots and lots of protein 1.5-2g per pound of body weight. And a good amount of EFA's. it also looks like you could use some more carbs as well. Good Luck:)
Carivan Posts: 8,542 Joined: 2002/01/20	2004/10/07, 09:26 PM If you take away the pasta that would be 1 meal for me. Your not enough good food! -------------- "A will finds a way, failure is not an option" Ivan carivan@freetrainers.com Montreal Canada
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/10/08, 12:09 PM not enough protein......for a meal, go for 50g protein, and 50-75 carbs.........snacks bout 20-30 g protein. IF your carb sensitive like me, then low carbs, if not carbs. -------------- ....I\'m probably in my underwear typing this......or maybe not!
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/10/08, 12:53 PM how do you know if you carb sensitive andrew?
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/10/08, 01:03 PM well not like dibeties, but I gain weight easly from carbs is what I mean. Endomorphs( I think thats what I am) Are usually more carb sensitive and store fat easier. -------------- ....I\'m probably in my underwear typing this......or maybe not!
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/10/08, 01:11 PM ok sounds good, i still can't figure out what body type i am:laugh::laugh:
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/10/08, 01:13 PM The ectomorph is characterized by long arms and legs and a short upper body. They also have long and thin muscles. Ectomorphs usually have a very low fat storage; therefore they are usually referred to as skinny. An example would be a basketball player. The fact remains that ectomorphs have the most difficulty putting on muscle mass, therefore, that should be one of the main goals for this individual. The ectomorph should; use heavy sets and use low repetitions. One should also rest and eat plenty during the day, with an increase in total caloric intake. Ectomorphs can get away with eating fats since their fast metabolism burn it rapidly. It is important that you minimize or stop other aerobic activities such as running and or other sports. Doing so will save your calories for crucial building of muscle tissue. Mesomorph The mesomorph is characterized by a good rate of muscle growth. They have large bones, solid torso combined with low fat levels. It is also noted that they have wide shoulders with a narrow waist. An example is an Olympic gymnast. The composition of the mesomorph provides the foundations for the best bodybuilding physique or individual seeking improvements in their physique. By keeping their fat levels down and their rate of muscle growth high, they are the ideal physique. Therefore, they will find it simple to build muscle, therefore they should take advantage of this trait and aim for a balanced physique. Mesomorphs should train with basic exercises and continue a balanced meal program. Outside aerobic activity should be kept at average. Endomorph The endomorph is characterized by an increased amount of fat storage, due to having a large amount of fat cells than the average person. They have a wide waist and a large bone structure. An example is a power weight lifter. The training regimen is quite different from the previous two body types. The rep range for exercises should be kept high and training should be quick. The idea is to get rid of calories, which is what is difficult for endomorphs to do. Therefore, additional aerobic activity is recommended. Diet wise, once again a low calorie diet is a must. Most are really a combo, not just one trait. Except for ecto-edomorph.....that can't happen lol -------------- ....I\'m probably in my underwear typing this......or maybe not!
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/10/08, 01:21 PM Thanks for the info, I think i'm in the meso-endo category, guess i'll just have to find out if i'm carb sensitive. oh yeah did you get the info on the zottman curls?
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/10/08, 01:23 PM dang it no I forgot to look lol -------------- ....I\'m probably in my underwear typing this......or maybe not!
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/10/08, 01:26 PM where was it again? -------------- ....I\'m probably in my underwear typing this......or maybe not!
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/10/08, 03:18 PM http://w1.470.telia.com/~u47017213/artiklar/24arm/24arm.htm here ya go andrew here is the one day arm cure and at the bottom of the page is the zottmon curls or you can go to www.abcbodybuilding.com and check out exercises excellent site as well. Sorry about hijacking the post lawnguy
lawnguy Posts: 61 Joined: 2004/09/26	2004/10/08, 04:18 PM No problem Justin. I gather from the posts that I am not eating nearly enough protein. Hence the fatigue and weakness. The problem will be taken care of asap! Thanks all for the information. Enjoy your weekends!
kakaroto Posts: 893 Joined: 2002/05/09	2004/10/08, 06:50 PM you can eat all the protein you need but if you dont eat the carbs and fat oyur body needs, you will starv... simply as that. starving, well eat more or change macros
nutritionworks Posts: 66 Joined: 2004/09/18	2004/10/10, 01:19 PM You should take in about 10grams of carbs for evry 30 protein. This helps absorption and you don't end of with a lack of energy. Good carbs though, not sugers and white/enriched flour products.
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/10/10, 01:37 PM ============ Quoting from nutritionworks: You should take in about 10grams of carbs for evry 30 protein. This helps absorption and you don't end of with a lack of energy. Good carbs though, not sugers and white/enriched flour products. ============= Little curious as to where to got this formula, never heard of it before?
nutritionworks Posts: 66 Joined: 2004/09/18	2004/10/10, 02:05 PM At a nutrition conference I went. Notes I took from Steve Watterson, Strength & Conditioning coach of Tennesee Titans football team. He is a great resource and sits on the Medical & Science Board of the company that make some of the supplements I take. I have pages of notes that I took listening to him lecture on nutrition.
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/10/10, 03:30 PM Interesting stuff. Has he written any books or articles that are availible?
nutritionworks Posts: 66 Joined: 2004/09/18	2004/10/10, 03:36 PM Hmm...not sure, but I know the products he helps make work! I am sure he has some publications though. I will look into that and get back to you. Sent you an email earlier too! Talk to you soon.
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/10/10, 03:40 PM sounds good, thanks for the info
Carivan Posts: 8,542 Joined: 2002/01/20	2004/10/10, 04:26 PM Nutritionworks...is there a web site to look at? Kind of curious here about Steve watterson. Can't find any info! I must of missed something. -------------- "A will finds a way, failure is not an option" Ivan carivan@freetrainers.com Montreal Canada
nutritionworks Posts: 66 Joined: 2004/09/18	2004/10/10, 04:39 PM carivan, I sent you an email.
kakaroto Posts: 893 Joined: 2002/05/09	2004/10/10, 04:51 PM put the info here...
Carivan Posts: 8,542 Joined: 2002/01/20	2004/10/10, 04:51 PM ok thanks -------------- "A will finds a way, failure is not an option" Ivan carivan@freetrainers.com Montreal Canada