Jump to content


  • Posts

  • Joined

  • Last visited

AdrienneP's Achievements


Newbie (1/14)



  1. I really want to watch this. I think it's on tonite... I hope they do a good job, too.. and that it opens some eyes. ~ Adrienne
  2. So how many amino acids do you burn for energy? Your body uses essential amino acids (which are put together to build muscle) as an energy source during exercise and any other activities that require exertion. When ONE essential amino acid gets burned, there goes your protein molecule.. because protein requires ALL OF THEM or else it isn't a protein! How much protein is used to rebuild/repair connective tissues, organs, skin (which regenerates at an amazingly rapid rate), cells, blood? Do you think the degeneration of these tissues is accelerated due to environmental poisons? You are generalizing. Wouldn't it be nice if all the protein we consumed went straight to the muscles? Unfortunately, very little of it actually gets there.. which is why strength-trainers supplement. Not because the industry *tells us to*. ~ Adrienne
  3. Yeah.. but I am dieted down for a show. I am not normally that lean. ~ Adrienne
  4. That's a great program. I may have to steal this. I also follow a push/pull/legs program. I agree about the heavy compounds. The whole "split all your muscle groups into a day" is becoming outdated. There are better ways. Aside from the heavy training, it is REALLY important that you are eating enough for growth. You can't grow if you are not eating enough to do so, ESPECIALLY if you are a hard-gainer! Since you want to gain weight, you need to eat more than your body needs to maintain. ~ Adrienne
  5. Yep. That would do it. Too much acidic fruit can cause them when you are not used to eating that much. The last time I had one, I was eating a grapefruit a day. Ouch. ~ Adrienne
  6. That's the first thing I thought, as well. They can be an indication of food allergies. ~ Adrienne
  7. I also wanted to mention that I just had a blood panel run (for insurance purposes) and all my levels are within normal limits. The tests included protein, nitrogen, creatinine.. among other things. I am definitely NOT eating too much protein. I'm right smack in the middle of the acceptable ranges. ~ Adrienne
  8. Oops, sorry I am so late on this!! I really only analyze my diet when I want to reach a particular goal. I have a good handle on my caloric needs from experimenting, dieting for comps and I have a metabolic test done every now and again. I had one done last year and it was 2250. It is important to me to make sure my body is getting what it needs. I don't generally advocate using cookie-cutter formulas, but this one seems to be pretty close for me. Usually, the formulas have me eating around 1500 calories a day, which would never fly!! This puts my BMR at or near 2250, which jives with the last test I had. BMR = bodyweight in kgs x activity level x lean factor multiplier (in bold below) x 24 hours Activity Level: 130% is very light activity: sitting, studying, talking, little walking. 155% is light activity; typing, teaching, lab/shop work, some walking throughout the day. 165% is moderate activity: walking, jogging, gardening, active job, training 1 to 2 hours per day. 200% is heavy activity level: manual labor such as digging, tree felling, construction work, and sports activities between 2 and 3 hours. 230% is very heavy activity: a combination of moderate and heavy activity 8 or more hours per day, plus sports activities 2 to 4 hours per day. Lean Factor: Description Lean Factor Percent Body Fat Levels Multiplier 1 "Lean" Men 10% to <14% – Women 14% to <18% 100%(1.0) 2 "Normal" Men 14% to <20% – Women 18% to <28% 95%(0.95) 3 "Clinically Obese" Men 20% to 28% – Women 28% to 38% 90%(0.90) 4 "Chronically Obese" Men over 28% – Women over 38% 85%(0.85) Everyone is different, so this is just a guideline. You may need more or less. ~ Adrienne
  9. Well, personally I need to lower my fat intake in order to lose fat. Everyone is different. I also eat a bit more protein. So if at all possible, I would advocate swapping the ratios on protein and fat. It sounds like you have the rest covered in terms of types of foods and working out. ~ Adrienne
  10. You NEED a rest day (I prefer 2, but that's me). All your progress is made when you are resting and repairing!!! Rest means rest, not Nordic Track ~ Adrienne
  11. Jenny, can you share what your current program is like? Those last few pounds (of fat) are the hardest to get rid of. Generally, our bodies are quite comfy with a layer of fat and they will fight to keep it. Also, try not to define your goals in terms of scale weight... in all honesty, scale weight means nothing and often, people set themselves up for a failure when they choose a weight that isn't at all realistic or feasible. Our bodies are all very different. For example, I am only 5'3" and I weight 140 lbs. I compete at 120 lbs and around 9% body fat, which is not healthy or maintainable. Weight lifting and diet will be your best friends here. Cardio will help. You need to get plenty of quality carbs, a moderate amount of protein and a small to moderate amount of fat. You should be eating often, about 5-6 times a day. What are you currently eating? ~ Adrienne
  12. I went through the same thing after my last show.. back in May of last year. I would drag myself to the gym and just be totally unmotivated to lift. I decided to train for a triathlon instead (a sprint). So I started swimming, running and biking. I scaled back my liftting because I couldn't give it up altogether. I did my first tri in September. Since then, I had been doing a little bit of everything. I also got into yoga. Now, I am just FINALLY getting my motivation for lifting back. It's been almost a year!!! I haven't lost much muscle or strength at all, considering... ~ Adrienne
  13. Right now, yes. I am trying to cut a little body fat (as I said - this whole debate stemmed from my advice on how to lose), so I am maintaining a calorie deficit. When I am not doing this, I maintain at around 2000 calories a day. Actually, I eat 1700 calories about 5 days a week and then another 2 days I bump it up to around 2100 calories. This keeps my metabolism from dropping. Trust me, I am not currently working out that hard. I lift heavy.. about 3 days a week and I do a little cardio sprinkled in (maybe an additional 60 minutes a week). I sit on my butt all day at work. ~ Adrienne
  14. Here's a summary of a few studies: http://www.jacn.org/cgi/content/full/19/suppl_5/513S Most of the studies agree that athletes need increased protein amounts and that they should get 1.2 - 1.8g/kg of protein per day, depending on sport and training intensity. If I choose the higher end (1.7) and mutliply my kilograms by that, I get that my diet should be about 25% protein. It's a very controversial topic at this point; there isn't enough information out there to prove it one way or the other. Speaking of which, do you have any studies indicating increased protein intake is detrimental to athletes? ~ Adrienne
  15. The baby is growing so the baby needs a HUGE amount of calories for its size, but it STILL needs a certain amount of protein to make that growth possible. You're talking ~860 calories for a 15-lb (or so) human! That would be like an adult bodybuilder weighing 150lbs eating 8600 calories. 7% of that is.. 150 grams! Adult athletes do not even come close to utilizing all the protein they consume for muscle growth. Like I said before, they use a lot of the amino acids for energy for heavy training sessions and other functions. (As you can see, protein consumption also depends on training intensity and lifestyle.) Only what's left over gets used to build!! In the first post where I mentioned ratios, I mentioned those ratios were for weight (fat) LOSS and not growth. Even when you cut your calories for fat loss, you have to maintain the SAME level of protein for growth/repair after training, amino acid sparing during training and the essential functions in between. Building *lots and lots* of muscle is NOT a *normal* state for human beings. We can do it, but it is not functional. Therefore, we do not fall under the same guidelines as *everyone else*. The RDA does not really apply to athletes because we are a special population. Muscle is very expensive for the body to maintain, so your body will be more than happy to give some up any chance it gets... If you are not trying to build and not putting your body in any state that it needs to *heal* from, you need minimal protein.. about what the RDA suggests. ... and the percentage of protein is going to change, depending on what your athletic goals are. If you want to lose fat, you need to create a calorie deficit and drop calories. If you want to gain, you need to eat more, so while you might be getting the same amount of protein in both situations, the ratio will be different. I posted the original ratios because there was dicussion about the relationship between dietary fat and body fat loss. ~ Adrienne
  • Create New...