SouthCoast Girl diet/good posts on low carb diet and fat loss - UK-Muscle Body Building Community

southcoastgirl · 27-12-2005, 11:10 PM

I am currently 92kgs (203pounds) and at around 37%bodyfat. :boohoo:

I am 5 foot 7inches in height. I want to reduce my bodyfat levels to around 15%. I do 30 mins of cardio first thing, mixing it up between steady and interval work cos thats what I enjoy. I then weight train 3-4 times per week in the early evenings.

I want to lose weight at the rate of about 2 pounds per week which means I need to reduce food intake by 7000 calories a week, but this isn't taking into account calories lost through more exercise.

I worked out if I ate 1800 calories a day and ate 1.5g protein/pound lean body mass I would need the following:

40g from fat (~ 10%)
192 g from protein (~ 48%)
168 g from carbs (~ 42%)
Does this seem OK and is 1800 calories enough energy?

All comments gratefully received.

**Pscarb** · 30-12-2005, 09:50 AM

i reckon you should try a improvised carb cycling diet.
i helped my sister drop 10 dress sizes in 12 months by using this diet this is the diet she did.

Diet:
-4 egg whites 2 yolks scrambled(you can add a little low fat cheese for taste)
-1 scoop protein drink + 1 serving of seeds
-Tuna(1 tin) or 150g chicken + salad(loads of)
-1 scoop protein drink + 1 serving of seeds
-200g chicken or turkey + veg (twice a week have 200g salmon instead)

once a week maybe on a sat or sun eat whatever you want within reason this will help stimulate your metabolism again plus raise your leptin levels.
drink 4L of water per day.

supplements:
1g vit C
2 x B complex
2 x Multi Vit(am\pm)
a decent fatburner Extreme nutrition have a very good one that worked great on my sister

Cardio:
i would increase the cardio slowly to 2 sessions of 30min 5 x week.

Training:
increase your training to at least 4 times per week this ill increase the amount of muscle you have wich in turn will burn fat.

hope this helps.

Carlos901 · 30-12-2005, 08:34 PM

nice, nice post pscarb

Note by Peg: See measurements and cooking tips in recipe forum for Carlos' excellent post calculating caloric needs.

spiritse · 01-01-2006, 12:59 AM

I was at the gym yesterday and the owner was saying the way i worked out was wrong, I was doing cardio to start off but to get the most out of the workout i should start with weights as this would burn the carbs and protein off quicker. then switch to cardio as it would start burning the fat faster and the results would be better.

Not sure if this is true or not, but someone might be able to advise

**Pscarb** · 01-01-2006, 01:01 AM

start your own thread and we will help you..

southcoastgirl · 02-01-2006, 03:46 AM

Quote:

Originally Posted by Pscarb

hope this helps.

Thanks pscarb and a happy new year to you! :love:

trickymicky69 · 18-02-2006, 11:29 PM

Quote:

Originally Posted by spiritse

I was at the gym yesterday and the owner was saying the way i worked out was wrong, I was doing cardio to start off but to get the most out of the workout i should start with weights as this would burn the carbs and protein off quicker. then switch to cardio as it would start burning the fat faster and the results would be better.

Not sure if this is true or not, but someone might be able to advise

there is no wrong way to work out. it works good if it works for you

southcoastgirl · 19-02-2006, 09:14 PM

Quote:

Originally Posted by Tatyana

THis will give you what your body requires for all of your basic biological processes, such as digestion, nerve transmission, respiration etc, or your basal metabolic rate.

NEVER DROP YOUR CALORIES BELOW THIS LEVEL!!!!!

Great post there Tatyana. However, stupid question coming up. Theoretically, my BMR is roughly 1650cals. I work out doing 30-45 mins cardio most days and every other night i do between 1-2hrs weight training. In between I have a sit down office job.

I am cutting hard for a show. However, I cant seem to lose weight unless I drop cals to around 1500. This is less than the BMR so here is the dumb question.......Why shouldnt I diet below the BMR? Will it harm me to do this for a couple of months?

After all it seemed the norm once upon a time for people to be on 1000 cals a day diets when I was younger! :lift:

**hackskii** · 20-02-2006, 02:23 AM

Id drop the cals 500 a day which by the end of the week would be 3500 cals or 1 lb.
If you burn 200 cals on the tredmill then just drop the cals 300 and you still get the 500 less a day.
By the end of the week 1lb
If you drop it too low your metabolism slows down.

I really think your fats should be higher than 10% SouthCoastGirl.
Healthy diets you have to have more fat in your diet than that.
I know some bodybuilding dudes do 10% but you have to have fat in the diet to drop bodyfat.
Fat is the number one suppresser of insulin of any food, fiber being second.
Control insulin and you will control fat loss.
If you are eating enough protein to spare lean muscle mass you would be just fine.

Me personally, Id drop those carbs lower and up the fat.
Works for me.

Peg · 20-02-2006, 02:51 AM

I've read that if you increase your calorie expenditure with cardio and or weights you will burn off the extra calories. By maintaining the minimum calorie intake for your metabolism and increasing your expediture you do not use muscle protein for metabolism nor do you allow your body to think it is starving and so then it will use the fat stores for the extra caloric needs.

southcoastgirl · 20-02-2006, 10:27 PM

Hi Hackskii and also to PSCarb if you are reading this thread

After loads of reading and listening to lots of knowledgable folk on these boards, I have been experimenting with my diet. Here is a sample of my diet, and so far its working as I have lost weight, dont feel hungry, and I'm not bored with the food (yet).

I dont eat exactly the same foods every day but I do try to keep the ratios of fats/carbs/protein similar each day, and roughly in the same place. I also take san tight and siberian ginseng first thing each morning, and have evening primrose and fish oil or flax oil and glucosamine/msm at night before bed.

My main issue is drinking enough water whichI know I dont because I forget to drink sometimes but i am trying to find a way to fix this. Can I count the protein drinks in the water requirement as they are made with water? Oh and I do drink 2 cups of tea a day with semi-skimmed milk.

Your comments are most welcome.

bfast 464cals 4g fat 43gcarbs 44g protein

50g cottage cheese
10g dried raisins
5g linseeds
2g dried blueberries
protein drink

45MINS CARDIO HERE (every day)

snack 189cals 7g fat 27gcarbs 6g protein

30g oats in water
10g dried raisins
5g linseeds
5g chopped almonds

lunch 297cals 5g fat 15gcarbs 21g protein

130g tuna
25g asparagus
100g cottage cheese
25g string beans
100g organic salsa

TRAIN HERE (WEIGHTS 1.5HRS AVERAGE) EVERY OTHER DAY

snack 230cals 2g fat 12gcarbs 42g protein

lean body protein drink

dinner 236cals 12g fat 3gcarbs 76g protein

scrambled eggs ( 2yolks and 4whites)
50g cottage cheese

supper 183cals 3g fat 4gcarbs 35g protein

casein protein drink

TOTAL FOR DAY 1599cals 33g fat 105gcarbs 204g protein

:lift:

**hackskii** · 20-02-2006, 10:48 PM

bfast 464cals 4g fat 43gcarbs 44g protein

50g cottage cheese
10g dried raisins
5g linseeds
2g dried blueberries
protein drink

I would drop the raisins and eat some almonds instead, or take 4 fish oils

30g oats in water
10g dried raisins
5g linseeds
5g chopped almonds

Too many carbs and not enough proteins and fats here.
Drop the raisins, nuts and eat 2 eggs with this instead.

130g tuna
25g asparagus
100g cottage cheese
25g string beans
100g organic salsa

perfect here.

lean body protein drink
Take a 3 fish oils with this, but after a workout you can get away with just the protein and some carbs. So this is ok by itself. This is the only time I dont have a fat, all other meals I have fat with the meal.

scrambled eggs ( 2yolks and 4whites)
50g cottage cheese
This is fine too.

casein protein drink
Fine too but if you want to slow down this protein add a fat to it.

Roughly You should have protein, fat and carbohydretes with each meal. Last meal considering you can have just fat and protein.
I like to have the same amount of fats, proteins and carbs together.
Contrary to popular demand, eating fat does not make you fat.
Carbs make you fat due to the responce from insulin.
There is no responce from insulin when fat is injested. Actually on the contrary fat supresses insulin.
Not only that but fats that are high in Omega 3 fatty acids actually have a anti-inflamitory responce on the body, lowering cholesterol, speeding metabolism, boosting immune system, aid in healing, mental health like helping depression, aid in the elasticity of skin, anti-aging, and the list goes on.

southcoastgirl · 20-02-2006, 11:07 PM

Gosh thanks for that quick reply Hackskii. Some really helpful tips there.

I read somewhere that its good to eat most of your carbs early on in the day (or just before and just after a workout), and more of the good fats later in the day so that is why I have worked out the diet the way I have. Do you think I am better spreading the carbs and fats out over the day and not worrying about time of day for these elements of the diet?

I understand the logic why u need to eat fats with carbs and I was therefore wondering what is the average ratio of fats to carbs I am aiming at if taking your approach.

Also when you mention fish oils, is there a particular brand of fish oil u were referring to ie are they capsules and what size are they each. At the moment I take a one a day fish oil capsule at bedtime.

:love:

southcoastgirl · 21-02-2006, 06:23 AM

Another thought as I sit here waffling my breakfast. How many egg yolks is it safe to eat a day or in a week even? I thought yolks contained cholesterol which is bad for you? just that if I replaced the raisins and nuts in meal 2 with some eggs, as suggested I would be eating 4 yolks in total that day.:lift: Gosh I do love my eggs though!!!!

**hackskii** · 21-02-2006, 03:53 PM

Well, eggs are funny.
They do raise cholesterol but both the good and bad so the ratio is still the same.
So, they are not as bad as they suggest.

You are correct about the carb deal here.
Early in the morning and after a workout.
This is the hardest time for the body to store those carbs as fat partally due to the fact that the glycogen stores are not full.

The liver can store about 70 grams of carbs and the muscles around 400 grams.
Anything over that and insulin will store this as fat.
So eating in excess of carbs will just store as fat and leave some triglycerides in the blood or blood stored fat.
That is not good.

So by keeping insulin in check and keeping enough food to not go into starvation mode and enough protein to keep your lean muscle mass you will be ok.
You will want to run a 500 calorie deficit and this will allow you to lose about a pound a week without shutdown of your metabolism.

For people that are not active a keto diet works very well.
Only concern is re-introducing carbs back into the program again, this must be slow and low GI carbs. Watching closely to your weight and seeing how much you slow and modify as needed.

I can help you with that later on if you feel intimidated by it, it is rather easy actually.

When going back to eating later on you will have good results with 40/30/30 or carbs/proteins/fats
This ratio is considered a zone type diet and very healthy.

Another diet is the Daitia and it is more like this 33/33/33
Works too.
Many people are sensitive to carbs.
Many people are insulin resistant.
Lowering the carbs, adding exercise and fish oils are the best way to become insulin sensitive.
Most heavy people that have belly fat are insulin resistant.
This is a problem for pre-diabetic conditions and excess inflamtion in the cardiovascular system, this is very bad.
Inflimation is a common condtion and untill just recently is recognised as a health concerning problem.
Ironicly I just bought a book last weekend on this.

Fish oils?
No brand in perticular, they should be refrigerated after opening, they are cheap and very good for you.....Very!

27-12-2005, 11:10 PM	#1 (permalink)
southcoastgirl Newbie Trainer Join Date: Dec 2005 Location: Northamptonshire Posts: 33	SouthCoast Girl diet/good posts on low carb diet and fat loss I am currently 92kgs (203pounds) and at around 37%bodyfat. :boohoo: I am 5 foot 7inches in height. I want to reduce my bodyfat levels to around 15%. I do 30 mins of cardio first thing, mixing it up between steady and interval work cos thats what I enjoy. I then weight train 3-4 times per week in the early evenings. I want to lose weight at the rate of about 2 pounds per week which means I need to reduce food intake by 7000 calories a week, but this isn't taking into account calories lost through more exercise. I worked out if I ate 1800 calories a day and ate 1.5g protein/pound lean body mass I would need the following: 40g from fat (~ 10%) 192 g from protein (~ 48%) 168 g from carbs (~ 42%) Does this seem OK and is 1800 calories enough energy? All comments gratefully received.

30-12-2005, 09:50 AM	#2 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,529	i reckon you should try a improvised carb cycling diet. i helped my sister drop 10 dress sizes in 12 months by using this diet this is the diet she did. Diet: -4 egg whites 2 yolks scrambled(you can add a little low fat cheese for taste) -1 scoop protein drink + 1 serving of seeds -Tuna(1 tin) or 150g chicken + salad(loads of) -1 scoop protein drink + 1 serving of seeds -200g chicken or turkey + veg (twice a week have 200g salmon instead) once a week maybe on a sat or sun eat whatever you want within reason this will help stimulate your metabolism again plus raise your leptin levels. drink 4L of water per day. supplements: 1g vit C 2 x B complex 2 x Multi Vit(am\pm) a decent fatburner Extreme nutrition have a very good one that worked great on my sister Cardio: i would increase the cardio slowly to 2 sessions of 30min 5 x week. Training: increase your training to at least 4 times per week this ill increase the amount of muscle you have wich in turn will burn fat. hope this helps. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

30-12-2005, 08:34 PM	#3 (permalink)
Carlos901 Legend Join Date: Nov 2004 Posts: 1,788	nice, nice post pscarb Note by Peg: See measurements and cooking tips in recipe forum for Carlos' excellent post calculating caloric needs. __________________ Last edited by Peg; 14-08-2006 at 08:10 AM.

01-01-2006, 01:01 AM	#5 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,529	start your own thread and we will help you.. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

20-02-2006, 02:23 AM	#9 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,737	Id drop the cals 500 a day which by the end of the week would be 3500 cals or 1 lb. If you burn 200 cals on the tredmill then just drop the cals 300 and you still get the 500 less a day. By the end of the week 1lb If you drop it too low your metabolism slows down. I really think your fats should be higher than 10% SouthCoastGirl. Healthy diets you have to have more fat in your diet than that. I know some bodybuilding dudes do 10% but you have to have fat in the diet to drop bodyfat. Fat is the number one suppresser of insulin of any food, fiber being second. Control insulin and you will control fat loss. If you are eating enough protein to spare lean muscle mass you would be just fine. Me personally, Id drop those carbs lower and up the fat. Works for me. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

01-01-2006, 12:59 AM	#4 (permalink)
spiritse Newbie Trainer Join Date: Dec 2005 Posts: 12	I was at the gym yesterday and the owner was saying the way i worked out was wrong, I was doing cardio to start off but to get the most out of the workout i should start with weights as this would burn the carbs and protein off quicker. then switch to cardio as it would start burning the fat faster and the results would be better. Not sure if this is true or not, but someone might be able to advise

20-02-2006, 02:51 AM	#10 (permalink)
Peg Getting HUGE! Join Date: Feb 2006 Posts: 1,468	I've read that if you increase your calorie expenditure with cardio and or weights you will burn off the extra calories. By maintaining the minimum calorie intake for your metabolism and increasing your expediture you do not use muscle protein for metabolism nor do you allow your body to think it is starving and so then it will use the fat stores for the extra caloric needs. __________________ "21st century man is not conquered by guns, nor by oppression, but by seduction." "Pride to the human heart is like lard to the pig." Aleksandr Solzhenitsyn "The best punch is the one that is both first, last, and ends the fight." Last edited by Peg; 20-02-2006 at 02:53 AM.

20-02-2006, 10:27 PM	#11 (permalink)
southcoastgirl Newbie Trainer Join Date: Dec 2005 Location: Northamptonshire Posts: 33	Hi Hackskii and also to PSCarb if you are reading this thread After loads of reading and listening to lots of knowledgable folk on these boards, I have been experimenting with my diet. Here is a sample of my diet, and so far its working as I have lost weight, dont feel hungry, and I'm not bored with the food (yet). I dont eat exactly the same foods every day but I do try to keep the ratios of fats/carbs/protein similar each day, and roughly in the same place. I also take san tight and siberian ginseng first thing each morning, and have evening primrose and fish oil or flax oil and glucosamine/msm at night before bed. My main issue is drinking enough water whichI know I dont because I forget to drink sometimes but i am trying to find a way to fix this. Can I count the protein drinks in the water requirement as they are made with water? Oh and I do drink 2 cups of tea a day with semi-skimmed milk. Your comments are most welcome. bfast 464cals 4g fat 43gcarbs 44g protein 50g cottage cheese 10g dried raisins 5g linseeds 2g dried blueberries protein drink 45MINS CARDIO HERE (every day) snack 189cals 7g fat 27gcarbs 6g protein 30g oats in water 10g dried raisins 5g linseeds 5g chopped almonds lunch 297cals 5g fat 15gcarbs 21g protein 130g tuna 25g asparagus 100g cottage cheese 25g string beans 100g organic salsa TRAIN HERE (WEIGHTS 1.5HRS AVERAGE) EVERY OTHER DAY snack 230cals 2g fat 12gcarbs 42g protein lean body protein drink dinner 236cals 12g fat 3gcarbs 76g protein scrambled eggs ( 2yolks and 4whites) 50g cottage cheese supper 183cals 3g fat 4gcarbs 35g protein casein protein drink TOTAL FOR DAY 1599cals 33g fat 105gcarbs 204g protein :lift:

20-02-2006, 10:48 PM	#12 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,737	bfast 464cals 4g fat 43gcarbs 44g protein 50g cottage cheese 10g dried raisins 5g linseeds 2g dried blueberries protein drink I would drop the raisins and eat some almonds instead, or take 4 fish oils 30g oats in water 10g dried raisins 5g linseeds 5g chopped almonds Too many carbs and not enough proteins and fats here. Drop the raisins, nuts and eat 2 eggs with this instead. 130g tuna 25g asparagus 100g cottage cheese 25g string beans 100g organic salsa perfect here. lean body protein drink Take a 3 fish oils with this, but after a workout you can get away with just the protein and some carbs. So this is ok by itself. This is the only time I dont have a fat, all other meals I have fat with the meal. scrambled eggs ( 2yolks and 4whites) 50g cottage cheese This is fine too. casein protein drink Fine too but if you want to slow down this protein add a fat to it. Roughly You should have protein, fat and carbohydretes with each meal. Last meal considering you can have just fat and protein. I like to have the same amount of fats, proteins and carbs together. Contrary to popular demand, eating fat does not make you fat. Carbs make you fat due to the responce from insulin. There is no responce from insulin when fat is injested. Actually on the contrary fat supresses insulin. Not only that but fats that are high in Omega 3 fatty acids actually have a anti-inflamitory responce on the body, lowering cholesterol, speeding metabolism, boosting immune system, aid in healing, mental health like helping depression, aid in the elasticity of skin, anti-aging, and the list goes on. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Last edited by hackskii; 20-02-2006 at 10:50 PM.

20-02-2006, 11:07 PM	#13 (permalink)
southcoastgirl Newbie Trainer Join Date: Dec 2005 Location: Northamptonshire Posts: 33	Gosh thanks for that quick reply Hackskii. Some really helpful tips there. I read somewhere that its good to eat most of your carbs early on in the day (or just before and just after a workout), and more of the good fats later in the day so that is why I have worked out the diet the way I have. Do you think I am better spreading the carbs and fats out over the day and not worrying about time of day for these elements of the diet? I understand the logic why u need to eat fats with carbs and I was therefore wondering what is the average ratio of fats to carbs I am aiming at if taking your approach. Also when you mention fish oils, is there a particular brand of fish oil u were referring to ie are they capsules and what size are they each. At the moment I take a one a day fish oil capsule at bedtime. :love:

21-02-2006, 06:23 AM	#14 (permalink)
southcoastgirl Newbie Trainer Join Date: Dec 2005 Location: Northamptonshire Posts: 33	Another thought as I sit here waffling my breakfast. How many egg yolks is it safe to eat a day or in a week even? I thought yolks contained cholesterol which is bad for you? just that if I replaced the raisins and nuts in meal 2 with some eggs, as suggested I would be eating 4 yolks in total that day.:lift: Gosh I do love my eggs though!!!!

21-02-2006, 03:53 PM	#15 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,737	Well, eggs are funny. They do raise cholesterol but both the good and bad so the ratio is still the same. So, they are not as bad as they suggest. You are correct about the carb deal here. Early in the morning and after a workout. This is the hardest time for the body to store those carbs as fat partally due to the fact that the glycogen stores are not full. The liver can store about 70 grams of carbs and the muscles around 400 grams. Anything over that and insulin will store this as fat. So eating in excess of carbs will just store as fat and leave some triglycerides in the blood or blood stored fat. That is not good. So by keeping insulin in check and keeping enough food to not go into starvation mode and enough protein to keep your lean muscle mass you will be ok. You will want to run a 500 calorie deficit and this will allow you to lose about a pound a week without shutdown of your metabolism. For people that are not active a keto diet works very well. Only concern is re-introducing carbs back into the program again, this must be slow and low GI carbs. Watching closely to your weight and seeing how much you slow and modify as needed. I can help you with that later on if you feel intimidated by it, it is rather easy actually. When going back to eating later on you will have good results with 40/30/30 or carbs/proteins/fats This ratio is considered a zone type diet and very healthy. Another diet is the Daitia and it is more like this 33/33/33 Works too. Many people are sensitive to carbs. Many people are insulin resistant. Lowering the carbs, adding exercise and fish oils are the best way to become insulin sensitive. Most heavy people that have belly fat are insulin resistant. This is a problem for pre-diabetic conditions and excess inflamtion in the cardiovascular system, this is very bad. Inflimation is a common condtion and untill just recently is recognised as a health concerning problem. Ironicly I just bought a book last weekend on this. Fish oils? No brand in perticular, they should be refrigerated after opening, they are cheap and very good for you.....Very! __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.