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  1. #1
    Clmate's Avatar
    Clmate is offline Junior Member
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    Eating Plan Suggestions/Recommendations

    Hello,
    I am 5'5", 123.5 pounds, 27% body fat and have a very small body frame. My cholesterol and LDL are slightly higher than the normal range. My doctor wants these numbers lowered. A personal trainer assessment concluded that I should weigh 107 pounds. I feel and look pretty good around 107-110 pounds. I want to eat more primal/paleo. I already follow a very low carb diet, which seems to work well for my body. The only non-primal things I am leaving in is some protein pudding to take my vitamins/supplements, Trident Gum and 1 scoop of Novem before my daily workout. Any suggestions/recommendations would be greatly appreciated.
    Thank you,
    Cathy

    Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

    Breakfast
    Great Day Foods All Natural Xl - Large Egg , 2 Large Egg 160 0g 10g 14g 480mg 130mg 0g 0g
    Trident - Watermelon Twist Gum, 2 piece 10 2g 0g 0g 0mg 0mg 0g 0g
    Mushrooms-Sliced Fresh - Mushrooms, 1.6 oz (28 g) 11 1g 0g 2g 0mg 8mg 0g 1g
    Generic - Olive Oil, Extra Virgin , 3 ml or 1 TBSP 24 0g 3g 0g 0mg 0mg 0g 0g

    Lunch
    Beef - Ground, 85% lean meat / 15% fat, raw (hamburger), 4.8 ounce 289 0g 20g 25g 91mg 89mg 0g 0g
    Fresh Express - America's Fresh Coleslaw 3 Color Deli Cole Slaw Cabbage, Carrots & Red Cabbage, 0.2 container (425 gs ea.) 20 5g 0g 1g 0mg 20mg 3g 2g

    Dinner
    Fresh Produce - Green Bell Pepper (Comp), 1 med (149g) 30 7g 0g 1g 0mg 4mg 4g 3g
    Anybrand - Raw Sliced Mushrooms, 1.6 ounces 18 3g 0g 3g 0mg 5mg 1g 1g
    Jennie-O - Lean Ground Turkey - Italian Seasoned, 4 oz (112g) 160 0g 8g 20g 80mg 630mg 0g 0g
    Generic - Olive Oil, Extra Virgin , 3 ml or 1 TBSP 24 0g 3g 0g 0mg 0mg 0g 0g
    Contadina - Roma Style Tomato Sauce - Italian Herbs, 0.1 container (1 4/5 cups ea.) 11 3g 0g 1g 0mg 224mg 1g 1g

    Snacks
    Scivation - Novem (Pre-Workout), 4.88 g (2 Scoops) 3 1g 0g 0g 0mg 3mg 0g 0g
    Chicken Costco Frozen - Breast, Boneless, Skinless, 4.8 oz. (112g) 132 0g 1g 26g 66mg 336mg 0g 0g
    Nsi - Nutraceutical Sciences Institute - Lecithin Granules Unflavored , 2 Tbsp 80 1g 8g 0g 0mg 4mg 0g 0g
    Instone - Protein Pudding, 91 g 50 1g 1g 10g 3mg 210mg 0g 0g
    H-Nature Made - Supplement - Fish Oil 1200mg - Omega 3, 2 softgels 25 0g 3g 0g 25mg 0mg 0g 0g
    Generic - Olive Oil, Extra Virgin , 3 ml or 1 TBSP 24 0g 3g 0g 0mg 0mg 0g 0g
    Paleo Crackers, 1 serving(s) 92 2g 9g 3g 0mg 19mg 0g 1g
    Paleo Crackers, 1 serving(s) 92 2g 9g 3g 0mg 19mg 0g 1g

    TOTAL: 1,255 calories 28g carbs 78g fat 109g protein 745mg chol 1,701mg sod 9g sug 10g fiber
    Last edited by Clmate; 11-15-2011 at 01:38 PM.

  2. #2
    Chochobo's Avatar
    Chochobo is offline Senior Member
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    how long have u been doing 28carbs, thats very low. doing 45-50g will still get u weight loss. i would also suggest no snackin for weight loss also, but everything else looks good
    "Our doubts are traitors, and make us lose the good we often might win, by fearing to attempt." -- William Shakespeare

    my weight loss story...
    started @400+pounds
    CW: 191lbs 15%BF
    PB: 158lbs 10%BF 33in waist
    UD2(6 weeks): 168lbs 9%BF 31in waist
    http://www.marksdailyapple.com/forum/thread39123.html

  3. #3
    touchdowntodd's Avatar
    touchdowntodd is offline Senior Member
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    i agree with the master himself above me .. snacks shouldnt be needed .. if your body is properly fed you will not crave them

    i also struggle with very low carbs ....
    started at 310 July 23rd 2011 ... workin and workin!

    my journal - http://www.marksdailyapple.com/forum/thread34980.html




  4. #4
    Clmate's Avatar
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    Thank you very much for your responses. I am only eating 1,255 calories. If I don't have a couple of snacks, my calories will be way too low. Do you suggest I eat 3 big meals with about 400 calories each? What are good percentages for fats, protein and carbs? I have been following a low carb diet (around 20 grams or less per day for a few years). I increased the carbs to try to add more veggies. If you suggest around 45-50, should I be adding alot more veggies? I want to lose weight, body fat, keep/gain muscle and eat more healthy. I burn about 2,200 calories per day (wear a BodyBugg). My cholestrol and LDL need to be lowered too. Any help you can give me would be greatly appreciated.

  5. #5
    Sue's Avatar
    Sue
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    I don't think you should be aiming for 107 pounds. You need to increase your lean mass whilst losing some fat along the way. If you do end up 107 without low lean muscle then that's okay. You don't want to aim for some magic number by just following the scale. Are you a female or male? You may weigh more at goal but look slimmer.

  6. #6
    Chochobo's Avatar
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    u need more calories in ur diet sry to say. everyday ur doing 1k deficit, thats not good. thats just about 50% deficit u will never lose that way. ur body will start to starve it self, trust me i know. before PB i was burning close to 6k and only eating around 3k. u will lose more LBM eating that way. as far as carbs throw in some extra broccoli. or eat half an avocado thats about 20ish-g of carbs. if u dont mind can u post ur cholesterol numbers.

    and if u can try to incorporate some occasional IF's, start slow like 12hrs then 14hr and so forth. do 1 day of IF a week and it will help with snacking too.
    Last edited by Chochobo; 11-15-2011 at 04:01 PM.
    "Our doubts are traitors, and make us lose the good we often might win, by fearing to attempt." -- William Shakespeare

    my weight loss story...
    started @400+pounds
    CW: 191lbs 15%BF
    PB: 158lbs 10%BF 33in waist
    UD2(6 weeks): 168lbs 9%BF 31in waist
    http://www.marksdailyapple.com/forum/thread39123.html

  7. #7
    Chochobo's Avatar
    Chochobo is offline Senior Member
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    Quote Originally Posted by touchdowntodd View Post
    i agree with the master himself above me .. snacks shouldnt be needed .. if your body is properly fed you will not crave them

    i also struggle with very low carbs ....
    im no master lol thx for the ego boost :P
    "Our doubts are traitors, and make us lose the good we often might win, by fearing to attempt." -- William Shakespeare

    my weight loss story...
    started @400+pounds
    CW: 191lbs 15%BF
    PB: 158lbs 10%BF 33in waist
    UD2(6 weeks): 168lbs 9%BF 31in waist
    http://www.marksdailyapple.com/forum/thread39123.html

  8. #8
    jens522's Avatar
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    Just because you need to lose body fat doesnt mean you need to lose that many pounds. It just seems you are a bit skinny "fat" and doing heavy lifting with some carb cycling will benefit you, you may want to check out leangains.com.

  9. #9
    tradawg's Avatar
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    If you're looking to maintain/add muscle, you need carbs. Throw a couple of sweet potatoes in there after lifting. Why have you kept carbs so low for so long? Try cycling them-low carb on rest days, higher carb on workout days. And yes, three bigger meals and no snacking.
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  10. #10
    Clmate's Avatar
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    Primal Blueprint Expert Certification
    Hi Everyone,

    Here are my cholesterol numbers:
    CHOLESTEROL 235
    TRIGLYCERIDE 53
    HDL 66
    LDL, CALC. 158
    HOURS FASTING 12 hours

    Glucose:
    GLUCOSE,FASTING 79

    Thyroid:
    TSH, WITH REFLEX 1.635

    Any suggestions to lower my total cholesterol and LDL would be greatly appreciated. Thanks!

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