Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
helllooo
This is my first week on Metabolic Repair Manual's REPAIR diet. Thus far I like it, but I feel like I'm eat way allllot. Even my mom mentioned that I'm eating tons.
My caloric goal for the day is roughly 1330 calories 40% protien, 20% fat, and 30% carbs.
In a day I usually eat about 14-16 ounces of chicken breast, turkey breast, or egg whites. My goal is 134 grams of protien, 110 carbs, and 29 grams of fat...(I keep track on sparkpeople.com)
Does this sound like ALOT of food??
I'm terrified to gain, and I've been to scared to hop on the scale...! I'd REALLY appreciate any advice...
THanks!
This is my first week on Metabolic Repair Manual's REPAIR diet. Thus far I like it, but I feel like I'm eat way allllot. Even my mom mentioned that I'm eating tons. My caloric goal for the day is roughly 1330 calories 40% protien, 20% fat, and 30% carbs.
In a day I usually eat about 14-16 ounces of chicken breast, turkey breast, or egg whites. My goal is 134 grams of protien, 110 carbs, and 29 grams of fat...(I keep track on sparkpeople.com)
Does this sound like ALOT of food??!
Double check how you are measuring everything. Double check the numbers from sparkpeople against another source like the USDA tables or nutritiondata or something.
Double check your math on if your goal is supposed to be 1330 for this phase of repair.
Once you have double checked everything, trust it, trust REPAIR and trust Leigh.
Quote:
Originally Posted by Dafenella
I'm terrified to gain, and I've been to scared to hop on the scale...! I'd REALLY appreciate any advice...
THanks!
and that is probably why you need REPAIR.
Double check your math and then trust the program and trust Leigh.
Even if you gain a few pounds, the lesson needs to be learned that REPAIR is more important right now and you have to be comfortable with that.
maybe a mod can move this thread to FLTS subforum so that Leigh might see it.
1300 calories is NOT a lot of food. If you're measuring correctly this makes a 3 400 calorie meals and a 100 calorie snack a day (as an example of meals). That is NOT a lot of food. That is actually a small amount of food.
And if you're measuring correctly and you think this a a LOT of food, you need to seriously look at fixing your way of seeing things. Very few people need that little food, even sitting on their butts doing nothing all day. Only the very small or infirm… or people who have screwed themselves up and need fixing.
You sound like you have issues. I hope you find through this program to have a healthier outlook when it comes to food, your body, and your weight.
If you found that you need this program, and from the bit you posted I'd guess you do, be aware that it's FIXING you and that many people here have done it, gotten scared, almost quit, kept at it, and found themselves in a MUCH better place afterwards.
It may look like a lot of food because not eating many carbs or fat, but loading up on veggies will leave you with a visually larger amount of food. However, it amounts to next-to-nothing.
And if you only 'think' 1300 is too much food, you need to get some serious education on what amount of food is adequate for an adult.
How tall are you and what do you weigh? Do I assume approx. 60kg since you eat 134g of P? (generally target is 2.2g/kg BW or 1g/lbs BW)
I got your email and will post my answer/opinion here for people to see.
1.Weigh your food and really track your water and sodium. This plan is very very specific and even then weird things can happen but that doesn't mean "magical fat gain" just water weirdness.
2. You need the program if you really think those things.
3. Make sure you really deserve that much food. Sadly not everyone deserves a lot of calories, but I have seen 1500-1600 be a maintenance for small non moving people.
4. This does work, it isn't magic or a gimmick. The goal is to increase calories and metabolic behavior, not lose fat. Some gain, some lose, it just depends but it is NEVER extreme and it always evens out in the end.
Alan rarely puts even the lightest females on anything much lower than 1500. And he knows things. Or so he claims.
lol
Yes there are exceptions - like Leigh said, small sedentary women can definitely dip under 1500 kcals. However, I was talking to Leigh yesterday & I got some great advice from her on how to handle a difficult client case: normal-weight female who knows exercise is important, but still wants to reduce thigh mass even if it means achieving atrophy of her thigh muscles. The kicker is that she doesn't have big thighs AT ALL, it's just that they happened to grow a little because she started exercising after 2 years of doing nothing. Now her "skinny" jeans are tight around her thighs. Her goal of muscle loss is pure sacrilege to me, but in the end, it's her goal. I had her accept the fact that we can makes her thighs/butt harder, but not necessarily smaller unless we barely train them. I'll also take some of Leigh's advice and attempt to 'detrain' them a little.
PS - for those who don't know, Leigh is the bomb-diggy with hush puppies on the side.
Yes there are exceptions - like Leigh said, small sedentary women can definitely dip under 1500 kcals. However, I was talking to Leigh yesterday & I got some great advice from her on how to handle a difficult client case: normal-weight female who knows exercise is important, but still wants to reduce thigh mass even if it means achieving atrophy of her thigh muscles. The kicker is that she doesn't have big thighs AT ALL, it's just that they happened to grow a little because she started exercising after 2 years of doing nothing. Now her "skinny" jeans are tight around her thighs. Her goal of muscle loss is pure sacrilege to me, but in the end, it's her goal. I had her accept the fact that we can makes her thighs/butt harder, but not necessarily smaller unless we barely train them. I'll also take some of Leigh's advice and attempt to 'detrain' them a little.
PS - for those who don't know, Leigh is the bomb-diggy with hush puppies on the side.
The thing is it shouldn't always. There are healthy ways and healthy reasons for decreasing LBM in the legs, especially with women who have a quad dominance.
Training for a look is what most people do and want. Models especially for their job have to achieve a certain look, WANT to be healthy, but have to decrease mass in certain areas. Usually just postural fixes solve a lot of the common problems. However in some cases the muscle mass is more than they want it to be and its time to dial it back.
A great example, though I hate to use a celeb reference is Jennifer Garner. When she did 13 going on 30 she had to decrease muscle mass and soften up from what she had from Elektra and Alias. I don't think anyone can tell me in 13 going on 30 she looked unhealthy or a stick, just softer.
If you are going to work really hard and bust your ass for a look, it needs to be one you like and doesn't have to be unhealthy getting it. If you teach people how to get that in a healthy manner then you wont end up getting this...
Yes there are exceptions - like Leigh said, small sedentary women can definitely dip under 1500 kcals. However, I was talking to Leigh yesterday & I got some great advice from her on how to handle a difficult client case: normal-weight female who knows exercise is important, but still wants to reduce thigh mass even if it means achieving atrophy of her thigh muscles. The kicker is that she doesn't have big thighs AT ALL, it's just that they happened to grow a little because she started exercising after 2 years of doing nothing. Now her "skinny" jeans are tight around her thighs. Her goal of muscle loss is pure sacrilege to me, but in the end, it's her goal. I had her accept the fact that we can makes her thighs/butt harder, but not necessarily smaller unless we barely train them. I'll also take some of Leigh's advice and attempt to 'detrain' them a little.
PS - for those who don't know, Leigh is the bomb-diggy with hush puppies on the side.
Alan or Leigh--
Can you give more specifics on this? An example of what their training looks like, along with cardio? Do you take most leg work out of the equation?
I have a client that is having similar issues. I have taken out all weighted leg exercises. I incorporate band work, variations of glute bridges, and some bodyweight reverse lunging and single leg squats (not necessary all in the same workout). Maybe that is too much? I would love to hear what you experts are doing. :0)
Thanks for you time.
Sarah
I think this is more common than not in certain women. I read about this in the various logs as well and the women are always pears. On a personal note, this also actually happened to be my first client case. (I was hoping for a more standard generally unfit and overweight case but got handed this one.) It is a tough one because part of it is acceptance of what things are (like Alan mentioned). The thing that really kills me is that I would love to have this girl's body.... She is really hot (in the way that guys tend to really like) but she just hates her lower body... (sigh) The other part is how do you improve general fitness levels without increasing quad/hamstring and glute size??? It really is tough to balance and I am not sure really that I can do it to please her at this point. I am hoping for acceptance to win out in the end so that we can do more balanced and fun training but I realize that is likely not going to happen so perhaps a combination of some physical changes and acceptance will win???
To the OP let me add my encouragement to the others to just go ahead and "man-up" and eat. Back away from the scale and your normal fears and paradigms and take the leap of faith in these guys and their plans. They rock and I have yet to find any other place anywhere on the net or otherwise that has same level of knowledge and general competence. I did metabolism repair last year and it was terrifying for me. The rewards once through it are worth the struggle. I used to think 1400 cals a day was a HUGE amount of food. Now 2400 is my maintenance calories. My body is thanking me every day now for taking the leap of faith and learning to eat. I have never felt this healthy or good in my life. Not even in my twenties.
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The BIGGER I get the smaller you look
Too much food? help!!
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