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- May 4, 2009 - 5:10 am PDT
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- May 4, 2009
- Kempton Park
Hi Jamie.. I'm a avid fan from South Africa and just wanted to say that you really look amazing. Hope you all the best in your career.
Regards
Jaun..- May 13, 2009 - 11:55 am PDT
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- Apr 16, 2009
- Texas
Hi Jaun! Thank you!! I loved being featured in Muscle Evolution out there. I'm guessing that's where you saw me? :)
Thank you again!
XOX, Jamie -
- May 3, 2009 - 10:39 pm PDT
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- Apr 27, 2009
Hi Jamie!
Thank you for responding to my post so quickly. I am currently eating about 1200 calories, eating between 5 and 6 meals a day. Typically each meal is about 200 calories, 2-3 grams of fat, 10-15 grams of carbs, and 20-25 grams of protein. I did not know if this is enough calories or the right ratio. I also workout 6 times a week. I do of 20 min of cardio and 10 minutes of weight training, and I do this set 3 times each day I train. I use to play rugby so I have muscle, but not a lot of muscle definition. I plan on getting a trainer to help me to achieve my goals but I know you have gone through the training experience and you know what works and what doesn’t.
Thank you for all of your help. I enjoy reading all of your post and your recipes are delicious!- May 13, 2009 - 11:53 am PDT
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- Apr 16, 2009
- Texas
Hi Ang! I had to look back to remember but at 5'5" and 140 lbs, 1200 calories is way too low. Your body will not burn fat or build muscle when it feels too deprived of calories. It's natural to think that too many calories will lead to weight gain but not normal to think that too few will do the same but its true! It's like a famine, our bodies start storing up because its not sure when it will be fed again. If you start eating more (the right amount), your body will begin to use the food for fuel (particularly, fueling your workouts) instead of storing it. I know its a difficult concept to accept because more food seems counter productive, but please try and eat between 1400 and 1500 a day for at least 3 weeks. Be consistent. Don't go down too low at any point during this three weeks and I think you'll be surprised at what begins to happen. Most people notice their clothes fitting looser in even that short of time.
XOX, Jamie -
- May 3, 2009 - 9:45 pm PDT
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- Apr 18, 2009
- South Carolina
Hey Jamie!
I actually have a fitness question to ask you this time besides just blabbing. LOL!
My problem areas are saddlebags and trying to define my arms. I pretty much have the clean eating concept down but is that really the only way to get the arm definition and say goodbye to the saddlebags?
I know there is no such thing as spot reduction and although my saddlebags do decrease when I'm eating clean they're always there! I don't want to diet so much that I get really small. I like for my clothes to be fitted but not too tight. Therefore I cannot stand it when my size zeros are baggy on me! Feeling skinny is worse for me than feeling fat!
I don't have an issue with getting a tight core and I've always had 'thick' muscular legs (and I like that). I just can't seem to get my shoulders rounded out enough to get that indention that connects the shoulder to the tricep and bicep! And like I said the saddlebag issue...
I've done the adductor and abductor exercises and leg side raises when you're on all fours. Is it true that the fat that has been there the longest is always the hardest to lose?
Any insight on anything else I should try? You have awesome defined arms all the time and I've seen mine improve but not to the point that I want them. I know genetics plays a big part in how your body looks and is shaped. Maybe it's just not in the cards for me?
Thanks for reading this way too long message!
Lotsa love,
Judy- May 13, 2009 - 11:35 am PDT
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- Apr 16, 2009
- Texas
Hey Judy! Stick with your clean eating and lift heavy on those bodyparts that you want to change, like your arms and shoulders. Try doing some supersets. Without realizing it, you may be picking up the same weight day after day when training your shoulders and not increasing or improving. I had to have a spotter help me to be able to get the weight up that finally proved to be the amount I needed to see change. If you have never needed a spotter, you may not be lifting hard enough. We all have some stubborn bodyparts, just like we have some great bodyparts (your middle). That's genetics!
As for your "saddlebags", until you get fairly lean, that may be the last place to go. For some people its their belly, on many guys its their lower back and on LOTS of women, its our saddlebags or thighs. So as not to lose too much size, try doing short bursts of cardio like the plyos or sprints instead of long stretches of cardio. Think of the fat down there like the marbling in a steak. It's really embedded (stubborn) and you really need to squeeze and stress those muscles during cardio to affect that area.
Some people make changes in their physique fairly quicky because of genetics. Others take years of training to develop but they eventually make impressive gains. Stick with it! Always try and improve from your last time to train that bodypart, whether its weight, sets, super-setting, drop-sets, whatever and you'll start to see changes.
XOX, Jamie -
- May 3, 2009 - 7:13 pm PDT
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- Apr 22, 2009
- Manitoba
Hey Jamie!
So what do you do currently for post cancer nutrition. I am 5'8" and weigh approximately 155 lbs. I would like to get to around 135 and by doing that tone, gain muscle and lose body fat. What is your advice for nutrition ie. calories, protein, carbs, fat, etc. for my height and weight and also are there specific items I should eat or avoid eating due to my breast cancer history.
Thanks- May 13, 2009 - 11:23 am PDT
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- Apr 16, 2009
- Texas
At 5'8" and 155, 135 is a nice goal weight. I am not qualified to give you a workout and nutrition plan, especially in light of the fact that you have previously had cancer, but I can tell you that it was recommended that I eliminate estrogen promoting compounds from my diet such as dairy and soy. I was also told never to smoke or drink alcohol. I would encourage you to eat a diet rich in antioxidants and perhaps take a dietary supplements to make sure you get enough phytonutrients and carotenoids. Look into superfood type products. There are several out there. They contain all of your fruits and vegetables in a powder form. Unfortunately, eating to be lean and eating to be healthy can be two different things, so a supplement like a superfood which will help you avoid the sugar spikes of many fruits, just may be the ideal thing for you. I like products by Amazing Grass. Also, consider taking a healthy fat. It was recommended that I only take omega-3 rich fats like fish oil and flaxseed but avoid omega-6 found in corn, soy and safflour oils. Consult an RD (registered dietician) or a doctor to get a sound nutrition plan to follow.
As for calories to consume to promote muscle growth. You should aim for 1600 - 1700 a day. Break that down into 5 - 6 meals a day, depending on how long you are awake. At 6 meals a day, that about 280 calories a meal. You won't need to count calories if you get in the habit of making healthy choices for ever meal. Try choosing a lean protein, a healthy carb and veggies from the grocery list in my nutrition section. Take your superfood and a fish or flaxseed supplement (ignore the fat content on these labels). They are healthy fats that help regulate your hormones, which is extremely important for a woman's every day function, and especially for women who have had breast cancer, to maintain a balance. Any fat, good or bad, in excess will make you fat. However, if you are eating your meals spread out and making good choices, you shouldn't have any worries there. Good fats are essential to our health and our metabolism.
I hope some of this helps!
XOX, Jamie -
- May 3, 2009 - 6:49 pm PDT
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- May 3, 2009
- Columbus, Ohio
Jamie,
I am a regular subscriber to oxygen magazine and i must say that you look fantastic. Among some of the other gals in oxygen mag you are a major role model and inspiration to me! I have always been a little overweight and have never had a lot of muscle mass. I have tremendously increased my awareness of being healthy in the last year. But my problem isn't working out. Although sometimes it is. My problem is nutrition. I have no self control! I am quick to say yes whenever my husband want to eat out! Any suggestions?- May 12, 2009 - 11:39 pm PDT
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- Apr 16, 2009
- Texas
Hi Amanda! First and foremost, thank you!! :) I'm glad to hear that you are becoming more health conscious. I know it can be difficult when the whole family isn't on board or doing the same thing. Good news is that you can still eat out. Nearly all restaurants have better options these days. When I go and eat Mexican food, I ask for corn tortillas instead of the chips or for them to bring nothing. Then, I typically get grilled chicken or shrimp fajitas (no butter or oil) and corn tortillas. At a steak house, always choose lean sirloin or grilled white fish with steamed veggies. At a Chinese restaurant, you can usually get steamed chicken and veggies with the sauce on the side. And if you have never had white vinegar on your veggies or meat, its suprisingly good!
I hope some of these suggestions help! Just try and make better choices whenever possible. If it were easy, everyone would be in shape, so it definitely takes some discipline and self control.
XOX, Jamie -
- May 3, 2009 - 2:49 pm PDT
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- May 3, 2009
Hey Jamie!
Im so happy your site is up, Congrats, also on the cover of Oxygen..you are stunning as usual.
I'm not the type of person to look up to people really, I think we all have our own path and we will all succeed in our own way. However you are on my short list of role models. I am a shy girl, only 5 feet tall and love weight training. At the beginning I was really cautious, I didnt want to look silly being so small and trying to become muscular. the first time I read an article of yours in Oxygen my confidence sky rocked. I admire you soo much for all your hard work. You put in the time and it shows. You definatly have the ultimate body.
Of course there are a ton of questions I would love answered, but seeing your wall here I think you have your hands full lol so just want you to know how much you inspire me. Congrats on the site and good luck in the future!- May 12, 2009 - 11:23 pm PDT
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- Apr 16, 2009
- Texas
Thank you!! That was really a sweet message!! I love to hear that you felt encouraged! Sticking with this lifestyle is really the best decision I ever made for myself! You look great in your picture! I hope you keep going and reach all your goals! Thank you again!!
XOX, Jamie -
- May 3, 2009 - 1:41 pm PDT
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- May 3, 2009
- Washington
Hi Jamie! I am so glad that you got your page up and running. I just wanted to tell you that you have been a huge inspiration for me. I wonder if you could share the diet that you used when you first started out. I read that you made huge changes in your body in only a few months, what do you think was the key to getting noticable results so fast. I am finding that as I get older, it is way harder than it used to be, not only to lose weight, but also to gain muscle. Any advise would be helpful and appritiated. Congradulations on all your success! - May 12, 2009 - 11:20 pm PDT
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- Apr 16, 2009
- Texas
Hi Angelina! Thank you for the nice message. I wish I could give you the exact diet but it came from my nutritionist. His name is Keith Klein. He is a Houston based nutritionist and really knows his stuff! I can tell you this, it consisted of 6 meals a day with a lean protein and healthy carb at each meal, as well as an EFA supplement. I'm sorry that I can't be more specific.
XOX, Jamie -
- May 3, 2009 - 10:24 am PDT
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- Apr 28, 2009
- Harlingen Texas
Hey Jamie! I was wanting some advice because I am feeling lost at the moment. I know that I really want to compete, especially since NPC has added bikini this year, but don't know what to do. I am 5'2 and 115 lbs but really want to be at 110. At this point the scale isn't moving and I know I don't have the muscle mass I want... Not to mention I have NO IDEA how to prepare for a show and don't even know what questions to ask! Please Help!! Thanks! Oh, and I wanted you to know that the day I decided to choose you as my role model is the day that I saw you were 5'2... and that you were from Texas!!! Ahhh I was so excited!! haha Have a Great Day! - May 12, 2009 - 11:15 pm PDT
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- Apr 16, 2009
- Texas
Hi Heather! Thanks for the sweet message! If you have a goal to compete in the NPC bikini category, I would recommend that you go and watch one in person. That will give you an idea of the muscle mass that you may or may not need. Also, if you are really serious, it might be a good idea to invest in a trainer. They will keep you on track and be able to assess your body and your progress as you go along. If you aren't currently working out, I would suggest that you begin working out regularly and focus on training only one or two body parts a day. This is the type of training that is needed to promote new muscle growth. Also, start keeping track of what you eat so that if you decide to invest in a trainer, he/she will have a starting point for your diet as well.
XOX, Jamie -
- May 2, 2009 - 8:27 pm PDT
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- Apr 28, 2009
- Vancouver
Hi Jamie! Wishing you congrats on all your success!! You seem very kind hearted and genuine! The site looks awesome! Its very admirable of you to take the time to answer all of our questions!! :) I wanted some advise on a few things...
I'm 5'6 118 lbs. Recently competed in 2 competitions for the first time in Fitness Model. Did well (placed 4th and 6th). Anywho, I'm now starting my off-season plan (more heavier weight training, less cardio) and am looking to gain a bit of lean muscle mass (about 5 lbs). I'm eating about 1600 cals a day, with 45pro:35carb:20fat all clean sources.
- What are your thoughts on having a cheat day or meal a week to rev metabolism, keep body guessing to improve physique? Harmful or beneficial? Does it set you back more than helping? I read so much conflicting info on this...
- Any opinion on water loading/cutting for contest prep?
- What about the depletion process...does it get any easier over time? The last 4 weeks were brutal for me...
- Do you include any fats in your contest prep plan?
Thx for your time!!!- May 12, 2009 - 10:58 pm PDT
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- Apr 16, 2009
- Texas
Hi sweetie! Your picture is super cute!! Congratulations on your placings! I know that the fitness model category is getting more and more competitive, so that's really awesome!
Your diet for off season looks like a great balance. I personally have never been a fan of cheat meals because they make me feel sluggish. Instead, I allow myself a wider variety of carbs (ezekiel bread, corn tortillas, brown rice, etc..) but as contest or photo shoots approach, I switch to oatmeal in the mornings and sweetpotatoes for later in the day. I might also rotate my carbs, meaning, eat only about 50 grams one day, 100 another and 150 for my high day. This is how I keep my body guessing as I lean out. Just be sure that where you reduce the carbs that you increase your protein. And, yes, I take flaxseed oil in liquid form right up to a photoshoot and for competition.
As for water, I keep my water high (as high as possible) for up to a week before (7 days). Then, as I begin to take an herbal water pill, which usually requires 5 days for its full effect, I start to cut back on water. Instead of the gallon a day, I might only drink 8 oz with each meal. Then, about 4 days out, I only drink when thirsty. The day before, I stop drinking after lunch. Depending on how I look and feel, I might then do "in and out". This involves tinkling in a measuring cup and only allowing yourself to drink half as much as you let out. That's a very particular way of doing it, but if you are feeling lethargic or look a little stringy, you might need water but don't want to over do it. The day of, I only suck on ice chips. The things we go through! :)
As for it getting easier, I think it does but only if you learn not to rebound too much and you can give yourself time to up the calories enough to continue to lift heavy and not sacrifice any muscle. Also, you get more confident as time goes on, so you aren't fighting those stress hormones as much.
XOX, Jamie -
- May 2, 2009 - 3:42 pm PDT
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- Apr 27, 2009
- NYC
Hello There miss thang :-) I wanted to tell you that everyone at home loved the carrot cake protein bars i made, I've had to make two batches at a time b/c my parents and friends loved them that much. And to top if off a lady at the gym saw me eating them and asked me where I bought them & I ended up giving her the recipe too!
I've been keeping up with the eating plan you suggested but I had a question I wanted to ask. I know Im supposed to be eating 1 gm of protein / pound right? My goal weight being 115 that would put me at 115 grams of protein a day. I've been using fitday.com and I've gone wayy past that amount per day, is it bad if I go over the amount of protein in one day?? Im a little confused about how many grams of carbs and protein I should have in one day . O_O
xoxox- wendy- May 12, 2009 - 10:40 pm PDT
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- Apr 16, 2009
- Texas
Hi Wendy! Don't worry about going over your limit. You just want to make sure that you are getting enough to promote muscle growth for your workouts and it sounds like you are. As long as your calories are where they should be and too much protein doesn't mean adding a bunch of calories, then you are fine. :)
XOX, Jamie -
- May 2, 2009 - 12:42 pm PDT
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- Apr 16, 2009
- Beaverton, OR
Hi Jamie,
I see that you responded to my last post. Ok so I am a little slow. I didn’t realize you were responding to messages here. Have you ever heard of waxymaze? If so what do you think of it? Also, I have been buying my protein in bulk from trueprotein.com. They have a neat feature where you can create your own custom blend but I just use their blends because I’m not informed enough to create my own. I’m sure you have heard of them and I was wondering what you thought of them. That is, if you are permitted to say.
Have a great day- May 12, 2009 - 10:37 pm PDT
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- Apr 16, 2009
- Texas
I have never hear of that site but I have heard of waxymaze. I have never used it though. I know that it is a lactose free, sugar free, fast absorbing carbohydrate for post workout. I think that for people that cannot tolerate many protein brands, its worth a try! :)
XOX, Jamie -
- May 2, 2009 - 12:07 pm PDT
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- Apr 18, 2009
- Clearwater, FL
Hi Jamie! Just wanted to say have a restfull weekend! I mailed off those mags so you should get them soon. God Bless! - May 12, 2009 - 10:33 pm PDT
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- Apr 16, 2009
- Texas
Hi Jeremy! They are on their way back! Thank you!! God bless you too, my friend!!
XOX, Jamie -
- May 1, 2009 - 9:52 pm PDT
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- Apr 17, 2009
Hiiiiii Jamie!! How are you, sexxi chica? :) Ok, I made your Carrot Cake protein bars today! As promised, I'm here to let you know what I think. I'm doing the Revlon Walk for Womens Cancer 2moro in NYC, so guess WHAT I'll be packing in my lil back pack?(tee hee). Wow, they are really YUMMY, girl!! I did try it with the stevia though, and there is a slight bitter taste (as expected), but I didn't put as much in so it's still super yummy. Next time, it's splenda fo' sho! ;) LOL. Thank you for sharing your recipe... I love it!!
I wanted to ask you something... I wanted to get more shape in my arms and well, just more muscle definition all around. My abs are killer... woo hoo! ;) When I was prepping for my shoot, I was doing cardio about 5-6 times a day (Interval training on spin bike for 30 mins) as well as weight training (of course). However, although I'm very solid, I want to bring the muscle out more and make them pop (you know, sexxi Jamie arms). This week I have not done any cardio, just weight training...and thought I'd continue that for a few weeks and only do a session after a "cheat meal". Whatchoo think.. good idea?
I'm also trying to be better about counting calories and checked out Fitday too. It's not so easy trying to figure out what to eat... but preparation is key, like I learned from Tosca's Eating Clean book.
Any info would be wonderful. Thank you for your recipe, inspiration and everything, Gorgeous one! :)
Big hugs, Tani- May 12, 2009 - 10:31 pm PDT
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- Apr 16, 2009
- Texas
Hi Tani! I'm glad that you liked the protein bars!! :) I've actually made them with Truvia and they turned out great. I used 8 packets instead of the Splenda.
As for growing your arms. Be sure to train your biceps and triceps on different days. Maybe try back and biceps and triceps with shoulders. One of my favorite exercises for biceps is the preacher curl. Be sure to never let the tension off the muscle when you curl up. Some people go too far and relax it. Cables are great for keeping the tension too.
For triceps, I love skull crushers and dips.
I hope this helps!
XOX, Jamie -
- May 1, 2009 - 4:48 pm PDT
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- Apr 21, 2009
hey there again, today was my first day at trying your plyometrics workout and let me tell you it kicked my butt. shows how out of shape i'm in. the only problem i have is the jumping lunges. i tore my acl about a year ago and had surgery and it's still not fully healed so it kinda gives me some trouble when i do those. is there anything else that you recommend for me to do other than the jumping lunges? - May 12, 2009 - 5:22 pm PDT
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- Apr 16, 2009
- Texas
Hi Terrinda! It's much harder than it looks, huh? Glad you liked it! :) Try just regular alternating lunges with no jumping or what I call "bounce, bounce, squat". It's like a jump rope motion into a squat.
XOX, Jamie -
- May 1, 2009 - 4:43 pm PDT
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- Apr 17, 2009
- Florida
Hi Jamie,
How's your day? First of all, I would like to let you know how cool it is that you take the time to respond to each post. I've had "subscriptions" to other sites and I didn't get this kind of personalization that you offer on your site. Second, I believe you said you can't lose weight and gain muscle at the same time (is that correct?) I need to do both and not really sure where to start?!?! Thanks again for everything!- May 12, 2009 - 5:20 pm PDT
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- Apr 16, 2009
- Texas
Hi Michelle! I'm really happy to be able to interact with you guys. I remember having a lot of questions myself. I have had the priveledge of learning from some amazing professionals. I think its awesome if you can find someone in person to meet with but I will try and help when I can.
As far as losing weight and gaining muscle at the same time, it is extremely difficult. You must consume enough calories to promote muscle growth. Cutting calories and doing cardio will ultimately lead to the breakdown of muscle. It's all about balance. My advice to people interested in putting on muscle who feel that they also have fat to lose, focus on building muscle first. As you begin to eat clean and on a schedule, your metabolism will begin to improve and you will naturally become more metabolic (burn more calories as rest). Also, as you grow muscle you become more metabolic. So, enjoy the process of gaining strength and lifting. As you notice your shape improving and you manage to add muscle, that will make the process of losing the fat much easier. When you begin to add cardio and slightly alter your calories, you'll lose the fat all that much quicker but don't do that right away. Try lifting seriously for at least 2 or 3 months before you start incorporating cardio and playing with your calories.
XOX, Jamie -
- May 1, 2009 - 4:21 pm PDT
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- Apr 17, 2009
Hi Jamie, hope all is well, I wont take much of your time, I have trouble with my waist, my legs arms are in good shape but my midsection, i feel like i will never get those abs, actually I'm far away from abs, and the lovehandles, i started eating clean about two weeks ago and lost 2 lbs! working out 6 days a week and trying to stay at 1700, do you have any tips or advice on how to get rock hard abs (like yours :) Also is it true that i shouldnt have dairy even fat free yogurt or cottage cheese because it adds to the love handles? I loooove dairy, Thx Jamie, much love - May 12, 2009 - 5:06 pm PDT
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- Apr 16, 2009
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Hi sweetie! With just two weeks of cleaning behind you, you're off to a great start, but stick with it! We didn't get out of shape overnight, so it won't be a quick turn around to get back in shape, but with consistency, it will happen. Great abs come from a great diet more than anything.
Some dairy products are high in sugar and saturated fat, not to mention, loaded with hormones. Check labels. Fat free or lowfat cottage cheese can actually be great sources of lowfat protein and with less than 5 grams of sugar a serving, a decent choice. However, it tends to have a lot of sodium, so don't eat it at every meal.
XOX, Jamie -
- May 1, 2009 - 4:07 pm PDT
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- May 1, 2009
Hey Jamie,
Just wanted to say how much I admire and appreciate what a great role model you are for women everywhere!! I am 29 years old, (well 30 on the 10th of this month) I am looking to really buckle down and get in the best shape of my life!! First of all, I have had 3 fantastic kids ages 9, 6, and 20 months. I am in pretty good shape right now. I'm 5 '8 and weigh around the 120 mark. I would love to gain some muscle and just add a little bulk all over. With three kids and a busy, busy family life I am wondering if you could suggest an appropriate supplement for me. I heard this morning actually that Hydroxycut has been recalled and so I am leary about EVERYTHING that is out there right now. I am looking for something to give me more energy and that edge to "get it done" I try and work out 3 times a week and mix cardio with free weights. Any suggestions you have to help me transform myself in time for summer would be great. You are amazing and inspiring. Thanks for that and keep up the awesome work.
HUGS!!!!!
Chris ;O)- May 12, 2009 - 4:48 pm PDT
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- Apr 16, 2009
- Texas
Hi Christina! Thank you for the wonderful compliment and HAPPY BIRTHDAY!! A little late, sorry!
At 5'8" and 120 lbs, you must be fairly thin? That's amazing after 3 kids!
As far as putting on muscle, without knowing your diet and whether or not you are eating enough (at least 1700 calories), a lack of energy could be from too little of food or too little sleep. Often times its a combinations of both. Honestly, nothing will derail your diet or workouts faster than a lack of sleep. If anything, you may need a natural sleep aid like valerian root or Sleepytime Tea. I wouldn't recommend using fat burners for energy because they can sometimes raise your stress hormones, which ultimately make you hold onto fat anyway. Also, our bodies will often get used to them and they become less and less effective over time. It's ok to use them on occasion, but I wouldn't rely on them.
XOX, Jamie -
- May 1, 2009 - 3:53 pm PDT
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- Apr 27, 2009
Hi, Jamie! I was so thrilled to find you had answered my question! You are very sweet! To let you in on what I eat on a normal day… 8:00 am. I stop and get a chick-fil-a whole grain bagel with cheese, a chicken breast lightly breaded, and egg. I get a side of tots, and a glass of 2 % milk. I work at a desk as a secretary so I don’t move a whole lot… Lunch is @ 2 or 3 o’clock so I am starving by the time I get to Mcdonalds & get a chicken bacon ranch salad, and a Hazelnut Iced Latte (for energy). By this time I usually have horrible heartburn, so I swallow down a few tums. Occasionally I will get an ice cream because I have a big sweet tooth. I might drink a water with lunch, but I have a really big problem with getting enough hydration during the day. Work til 6 & then I get home & I might possibly snack on some carbs… because by this time I am very tired, & want energy. I usually have cheddar rice cakes, or crackers, sometimes a mozzarella stick 2%. Dinner is always late between 8:30 and 9:30 pm, & we eat a big plate of spaghetti with meat sauce… made out of turkey or beef, or we get taco bell and I eat 3 tacos and chips. I usually end up eating the most at dinner, and in front of the tv. Writing this now, I see how bad my diet is… I don’t know where to start. - May 11, 2009 - 11:36 am PDT
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- Apr 16, 2009
- Texas
Hey sweetie! First glance at your diet and its fairly evident that your choices need tweaking. You said that you aren't sure where to start and I would suggest that you at least begin with better choices at the places that you are currently eating. For instance, at Chick-fil-a, the breakfast menu doesn't have any choices under 400 calories and 18 g fat a meal. If you MUST go to Chick-fil-a, please leave off the cheese, only eat half of that whole grain bagel and eat the chicken, but ideally, you wouldn't be eating breaded, because that usually indicated that it is fried. Your goal will be to get those calories down to 300 a meal, as you begin to make changes. As is, that Chick-fil-a breakfast that you currently eat is 500 calories, 20 g fat, 9 sugars, 1280 mg sodium, 49 g carbs and 30 g protein. Those are all higher than we want with the exception of the protein.
For lunch, do you always do McDonalds? Would it be possible to go to a Chinese place or maybe Mexican> At Chinese you can order steamed chicken, rice and vegetables with various sauces on the side. Most will make a ginger/soy sauce that's really great. And, if it's mexican, choose chicken fajitas with black beans and corn tortillas. You can load that up and eat 3 fajitas and still be doing better than your choices at McDonalds. And, if you love your iced latte, be sure to either do no milk, light milk or even soy milk.
Your heartburn is likely a result of your current diet and lack of exercise. Your body really has to work hard to digest highly processed foods and the less efficient your metabolism, the more difficult it will be.
Since you have a sweet tooth, I want to you try to do one thing for me and get used to lower sugar options. Ideally, I'd love for you to try and choose sugarfree options or foods (cereal, ice creams, cookies) with no more than 6 grams of sugar a serving. There are lots of options but you need to start looking at labels. Don't worry about fat at this point, but let's watch those sugars. If you like chocolate, try fudge pops.
I don't know what your pantry looks like in your house but if you are serious about cleanihng up your diet and making better choices, you may need simply throw some things out or move them to the highest shelf, so that if you want them, you practically have to scale the wall or shelves to get to them. When you have the munchies, I'd like for your to stick with your rice cake options. Those are by far better than crackers and mozzarella sticks.
Your dinner of spaghetti with turkey meat sauce isn't too bad if you can try and use whole wheat pasta. Go heavy on the meat and sauce and lighter on the noodles. Choose turkey over beef whenever possible because it contains less fat. Having pasta late at night isn't usually ideal, but this is definitely better than Taco Bell. If you've never tried to make spaghetti squash, its a vegetable that mimicks a noodle texture but contains way less calories. If you feel adventurous, try it. You might like it. I do!
For Taco Bell, if you must go, please choose tacos from the "fresco" menu. Those are usually lighter. Even a Fresco Chili Cheese burrito (270 calories) is lighter than a regular bean burrito (350 calories) but that is just for one and they are all loaded with sodium.
Please work on making some changes to your current choices and let me know if that is something you can do? Achieving small goals will usually give you confidence to make bigger changes.
XOX, Jamie -
- May 1, 2009 - 3:43 pm PDT
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- Apr 16, 2009
ok thank you soo much.... soo preety much do crunches or any kind of ab move till fallure...
thx
marah- May 6, 2009 - 12:32 am PDT
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- Apr 16, 2009
- Texas
Hi Marah! For crunches, to flatten your tummy, its typically a combo of diet and high reps. To make the muscles thicker and strengthen your core, add weight to your ab exercises (i.e., crunches with a medicine ball) and again, clean up your diet to be able to reduce your bodyfat and see the muscles. :)
XOX, Jamie -
- May 1, 2009 - 1:10 pm PDT
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- Apr 24, 2009
Hi Jamie! Many of my questions are being answered in other posts and I'm thankful for that. I'm not alone in my journey and that is a relief. This question revolves around eating schedules. I've always been an early morning gym-goer. And I NEVER used to eat before a workout. I'm starting to eat a little bit - 1/2 a banana, half an english muffin w/almond butter, a small glass of milk. I don't like to eat alot as I'm prone to heartburn. And just this week I started drinking 8oz of milk with whey protein immediately after my workout. I'm not sure if I should count these pre/post workout snacks as meals or not and how long after my protein drink should I have my next meal? I'm up around 5:00am and in the gym by 6:00am. Are you able to suggest an eating schedule for me based around my early morning workouts?
Your advice is greatly appreciated!
Shine on!- May 6, 2009 - 12:28 am PDT
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- Apr 16, 2009
- Texas
Hi Marisa! Eat as soon as you wake up to give the food time to digest and not slow you down. You want the blood in your muscles and not in your tummy digesting food. With that said, you may want to cut out the milk in your diet. Many are loaded with hormones (unless its organic) and/or sugar. If you manage to find a low sugar variety, then that's ok. Just realize that milk is a slow digesting protein and your body will be working to digest it while you are working out. I would suggest that you eat your dairy in the morning instead and choose something like fat free cottage cheese (less sugar than milk & more protein) with blue berries, which have a little less carbs and sugar than bananas. You can keep your english muffin with almond butter if it is whole wheat and the almond butter is all natural. Food for Life (Ezekiel bread) makes an english muffin that is a great choice.
The protein shake that you are drinking after your workout is actually ok regardless of the sugar in the milk because at this point your muscles should be depleted of glycogen (carbs and energy) and you need to fill them back up and provide the protein to grow. So, keep that one in.
As far as when you should eat after that shake, it depends on how many calories you have left to eat for the day. Most shakes have sufficient calories and protein to carry you over the the next meal. Some, however, have very low carbs. So, if yours is a low carb variety, eat a carb to round out that "meal" and then wait until the next one.
XOX, Jamie
