Soy and Whey Diet Plan (CONTINUED) - Page 3

**ghanie** · 05-18-2009, 09:57 AM

It is Week 9 and I'm down 11 lbs.

The scale started to teeter upward earlier this week due to exercise but started to go back down the past few days, woot!

Ms.Pooh · 05-22-2009, 04:44 AM

wow! thanks for the enlightenment. i always thought that reducing the calorie intake is the secret to losing weight. well then, if i want to work out while doing thing diet plan, should i increase my calorie intake more or the shakes/bar plus 300 cal dinner should be enough?

**ghanie** · 05-22-2009, 10:02 AM

The plan outline will put you under 1200 calories which you shouldn't do unless a doctor is helping you lose weight. Remember, it's only an outline and you need to add some things to bump the calorie count to at least 1200 (either by having bigger snacks or having other things with your shakes).

If your exercise consist of more than a moderate 30-minute walk a few times per week, then you will definitely need more than 1200 calories. Quite a few people who do heavy strength training and high impact cardio end up undereating and wonder why they stop losing weight after a while or are not losing weight as fast as they think they should.

It's more efficient to add them on the days you exercise. But you can also average it out to make for a more even week. A calorie counter can help determine what your calorie needs are (I use myfitnesspal). It will also let you know if you need more than 1200 as a baseline depending on your current weight and height.

This diet is based on a moderate protein plan (40% carbs, 30% protein, 30% fat). So customize with those numbers if you go on a calorie counter. Don't worry if some of the numbers don't match up. Even calorie counters is just a guide. Go for balance.

**Jerzeebabie04** · 05-22-2009, 03:34 PM

Well I've decided that I've strayed from this so many times for no real reason at all since it's 1 of the easier diets I've tried. So I'm starting over completely. I haven't gained all of the 10 lbs back, but I know I've gained the inches back. I've decided to start over completely beginning on Monday. I am also planning to start P90X that day, so I will probably see a little weight gain I would assume from the muscle. I'm nervous for starting P90X but cant wait to get back on track with this diet. I miss how good I felt while on it.

Well I hope everyone is doing well & hopefully we can get a few others to start this journey with us. The online support is more helpful then I realized... definitely need it. Not coming on here as often as been 1 of the reasons I've strayed so much & I don't plan on doing that again

**ghanie** · 05-22-2009, 03:54 PM

Woot! Take your photos and measurements. And go for Classic .. it burns more calories than Lean.

By the way, egg protein is YUMMY! I got chocolate yesterday and had it as a pre-workout snack. OMG, it was so good! I didn't blend it with anything but milk and water ... gotta get some ice to thicken it up some.

I have the soy shake after my first workout and another egg shake after my second workout (those I blend with cereal, fruit, hemp protein, and rice protein). I only have the chocolate milk after the first workout though.

Anyway, so exciting! It was getting kinda lonely over here, hehe.

**Jerzeebabie04** · 05-22-2009, 06:22 PM

I did just order egg protein so thats funny you mentioned it... when I was reading the benefits of it, I just had to buy it. I'm buying the hemp protein also but may wait a bit for the rice protein.
Wait how many shakes do you have a day? I wasn't sure what to do about the recovery shakes... I didn't buy them but read that it's mostly carb like 3 parts with 1 part protein or something like that, so I'm not sure how to arrange my food & shakes yet. I want to make sure I still have my 2 soy/whey shakes each day & then I do want to try having an egg protein shake in there at some point, not sure what kind of milk I should use with it soy or skim milk. And then the hemp I guess needs to be mixed in 1 of them because it doesn't look to appealing on its own?

If you have the time can you give me a sort of quick glance at your food for the day & when you workout in between all that food either on here or in an email.. just so I can kind of get an idea for how to plan this before I start! I do still have to get a heart rate monitor & the resistence bands, I think I'm okay with weights for now as long as I dont need more then 15 lbs weights yet.

**ghanie** · 05-22-2009, 08:50 PM

Well, here is my current schedule. I just swapped back to 50/30/20 because I was getting kinda moody and think it may be because of the quick switch to 40/40/20. I figure I'll stick with this for a while and slowly shift 5-10g of protein to carbs at a time until I get to the micronutrients I'm after.

-->> pre-workout snack: egg protein shake with water, milk, and ice (7am)
P90X workout of the day (7:30 - 8am)
-->> 4 oz chocolate milk right after my workout (9am)
-->> soy shake with cereal, fruit, rice protein, hemp protein, and milk (9:30am)
-->> 100-150 calorie snack (noon)
second workout, light yoga, or stretch (1pm)
-->>egg shake with cereal, rice protein, hemp protein, and milk (2:30PM)
-->>2 cups veggies, 4 oz fish, and 2 eggs (dinner ... around 5:30PM)
-->>1 cup nonfat cottage cheese (between 6:30-7:30 PM)

**Jerzeebabie04** · 05-22-2009, 11:26 PM

wow so in the morning you have to eat like every half hour almost. Is the p90x workout really only a half hour? arent they like an hour long? Wow you do workout a lot, you even do your yoga in the afternoon thats pretty awesome. And you even get to drink chocolate milk!?! yum i love chocolate milk I'm def excited to start this & to try the diff kinds of protein powders

**ghanie** · 05-23-2009, 12:59 AM

The morning seem like a lot but they are mostly light drinks. I think of it as part of my workout routine: one cup before the workout to get me moving, a half cup right after the workout for recovery, and then the first shake 30 minutes later.

The P90X morning workout starts between 7:30-8am and finish around 9am so no, it's not a half hour long, hehe. And yes, definitely fit that chocolate milk in there, especially after strength training sessions. You can have as much as a full cup but I'm happy with a half cup.

I'm doing the doubles schedule which adds 40 minutes of cardio a few days a week during Phase 2. On the days where the cardio are not scheduled, I'll do a very short 20-minute yoga or stretch session. It keeps me moving so I know I do something every afternoon. It also keeps the muscles long and lean!

When I was doing Phase 1, I only stretched on the side. But I got antsy during recovery week and wanted to do more by the time Phase 2 started.

By the way, my first day of Chest and Back, I was doing most pushups against a wall. So that's certainly an option if you find that video impossible, hehe. And those pullup bands are a lifesaver! I'm using 20 lb bands but it does the job!

**Jerzeebabie04** · 05-23-2009, 07:19 AM

Well now that I spent the money to get P90X i really hope I can do it. I started reading some of the books while I was working last night & got kind of nervous when reading the who is this meant for section. It seems that it's definitely made for people in better shape then I am, people who have less fat to lose. I don't want to put it off before trying it and was reading through the fit test section, I'm pretty sure I can do most of them, hopefully all of them so that I can start it.

Of course this week I'm a little low on cash to be buying the rest of the stuff I need, I do need to get the resistence bands though right? I know it said resistance bands or dumbells but wasn't sure if I could get away with the weights until I get the bands.

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05-18-2009, 09:57 AM	#21
ghanie Silver Contributor 100+ Posts Join Date: Feb 2009 Posts: 211	It is Week 9 and I'm down 11 lbs. The scale started to teeter upward earlier this week due to exercise but started to go back down the past few days, woot!

05-22-2009, 04:44 AM	#22
Ms.Pooh Junior Member Join Date: Mar 2009 Posts: 3	wow! thanks for the enlightenment. i always thought that reducing the calorie intake is the secret to losing weight. well then, if i want to work out while doing thing diet plan, should i increase my calorie intake more or the shakes/bar plus 300 cal dinner should be enough?

05-22-2009, 10:02 AM	#23
ghanie Silver Contributor 100+ Posts Join Date: Feb 2009 Posts: 211	The plan outline will put you under 1200 calories which you shouldn't do unless a doctor is helping you lose weight. Remember, it's only an outline and you need to add some things to bump the calorie count to at least 1200 (either by having bigger snacks or having other things with your shakes). If your exercise consist of more than a moderate 30-minute walk a few times per week, then you will definitely need more than 1200 calories. Quite a few people who do heavy strength training and high impact cardio end up undereating and wonder why they stop losing weight after a while or are not losing weight as fast as they think they should. It's more efficient to add them on the days you exercise. But you can also average it out to make for a more even week. A calorie counter can help determine what your calorie needs are (I use myfitnesspal). It will also let you know if you need more than 1200 as a baseline depending on your current weight and height. This diet is based on a moderate protein plan (40% carbs, 30% protein, 30% fat). So customize with those numbers if you go on a calorie counter. Don't worry if some of the numbers don't match up. Even calorie counters is just a guide. Go for balance.

05-22-2009, 03:34 PM	#24
Jerzeebabie04 VIP Member Join Date: Mar 2009 Location: New Jersey Posts: 95	Well I've decided that I've strayed from this so many times for no real reason at all since it's 1 of the easier diets I've tried. So I'm starting over completely. I haven't gained all of the 10 lbs back, but I know I've gained the inches back. I've decided to start over completely beginning on Monday. I am also planning to start P90X that day, so I will probably see a little weight gain I would assume from the muscle. I'm nervous for starting P90X but cant wait to get back on track with this diet. I miss how good I felt while on it. Well I hope everyone is doing well & hopefully we can get a few others to start this journey with us. The online support is more helpful then I realized... definitely need it. Not coming on here as often as been 1 of the reasons I've strayed so much & I don't plan on doing that again

05-22-2009, 03:54 PM	#25
ghanie Silver Contributor 100+ Posts Join Date: Feb 2009 Posts: 211	Woot! Take your photos and measurements. And go for Classic .. it burns more calories than Lean. By the way, egg protein is YUMMY! I got chocolate yesterday and had it as a pre-workout snack. OMG, it was so good! I didn't blend it with anything but milk and water ... gotta get some ice to thicken it up some. I have the soy shake after my first workout and another egg shake after my second workout (those I blend with cereal, fruit, hemp protein, and rice protein). I only have the chocolate milk after the first workout though. Anyway, so exciting! It was getting kinda lonely over here, hehe.

05-22-2009, 06:22 PM	#26
Jerzeebabie04 VIP Member Join Date: Mar 2009 Location: New Jersey Posts: 95	I did just order egg protein so thats funny you mentioned it... when I was reading the benefits of it, I just had to buy it. I'm buying the hemp protein also but may wait a bit for the rice protein. Wait how many shakes do you have a day? I wasn't sure what to do about the recovery shakes... I didn't buy them but read that it's mostly carb like 3 parts with 1 part protein or something like that, so I'm not sure how to arrange my food & shakes yet. I want to make sure I still have my 2 soy/whey shakes each day & then I do want to try having an egg protein shake in there at some point, not sure what kind of milk I should use with it soy or skim milk. And then the hemp I guess needs to be mixed in 1 of them because it doesn't look to appealing on its own? If you have the time can you give me a sort of quick glance at your food for the day & when you workout in between all that food either on here or in an email.. just so I can kind of get an idea for how to plan this before I start! I do still have to get a heart rate monitor & the resistence bands, I think I'm okay with weights for now as long as I dont need more then 15 lbs weights yet.

05-22-2009, 08:50 PM	#27
ghanie Silver Contributor 100+ Posts Join Date: Feb 2009 Posts: 211	Well, here is my current schedule. I just swapped back to 50/30/20 because I was getting kinda moody and think it may be because of the quick switch to 40/40/20. I figure I'll stick with this for a while and slowly shift 5-10g of protein to carbs at a time until I get to the micronutrients I'm after. -->> pre-workout snack: egg protein shake with water, milk, and ice (7am) P90X workout of the day (7:30 - 8am) -->> 4 oz chocolate milk right after my workout (9am) -->> soy shake with cereal, fruit, rice protein, hemp protein, and milk (9:30am) -->> 100-150 calorie snack (noon) second workout, light yoga, or stretch (1pm) -->>egg shake with cereal, rice protein, hemp protein, and milk (2:30PM) -->>2 cups veggies, 4 oz fish, and 2 eggs (dinner ... around 5:30PM) -->>1 cup nonfat cottage cheese (between 6:30-7:30 PM)

05-22-2009, 11:26 PM	#28
Jerzeebabie04 VIP Member Join Date: Mar 2009 Location: New Jersey Posts: 95	wow so in the morning you have to eat like every half hour almost. Is the p90x workout really only a half hour? arent they like an hour long? Wow you do workout a lot, you even do your yoga in the afternoon thats pretty awesome. And you even get to drink chocolate milk!?! yum i love chocolate milk I'm def excited to start this & to try the diff kinds of protein powders

05-23-2009, 12:59 AM	#29
ghanie Silver Contributor 100+ Posts Join Date: Feb 2009 Posts: 211	The morning seem like a lot but they are mostly light drinks. I think of it as part of my workout routine: one cup before the workout to get me moving, a half cup right after the workout for recovery, and then the first shake 30 minutes later. The P90X morning workout starts between 7:30-8am and finish around 9am so no, it's not a half hour long, hehe. And yes, definitely fit that chocolate milk in there, especially after strength training sessions. You can have as much as a full cup but I'm happy with a half cup. I'm doing the doubles schedule which adds 40 minutes of cardio a few days a week during Phase 2. On the days where the cardio are not scheduled, I'll do a very short 20-minute yoga or stretch session. It keeps me moving so I know I do something every afternoon. It also keeps the muscles long and lean! When I was doing Phase 1, I only stretched on the side. But I got antsy during recovery week and wanted to do more by the time Phase 2 started. By the way, my first day of Chest and Back, I was doing most pushups against a wall. So that's certainly an option if you find that video impossible, hehe. And those pullup bands are a lifesaver! I'm using 20 lb bands but it does the job!

05-23-2009, 07:19 AM	#30
Jerzeebabie04 VIP Member Join Date: Mar 2009 Location: New Jersey Posts: 95	Well now that I spent the money to get P90X i really hope I can do it. I started reading some of the books while I was working last night & got kind of nervous when reading the who is this meant for section. It seems that it's definitely made for people in better shape then I am, people who have less fat to lose. I don't want to put it off before trying it and was reading through the fit test section, I'm pretty sure I can do most of them, hopefully all of them so that I can start it. Of course this week I'm a little low on cash to be buying the rest of the stuff I need, I do need to get the resistence bands though right? I know it said resistance bands or dumbells but wasn't sure if I could get away with the weights until I get the bands.