Let me preface this post with the fact that I have no training in nutrition. I do a lot of my own reading and research, but please remember that I am not licensed to give any sort of advice or counseling on the subject.
I envy women with muscular arms. When I see Mizfit on her Monday Face Time every week, I just want to pause the video clip and stare at her sculpted biceps. Love Mizfit – definitely check out her blog if you haven’t done so already! After losing weight, I wanted to tone up due to some loose skin issues. Lifting weights has definitely helped, but no matter how many bicep curls I do, my arms have never shaped up like I’d hoped. After decreasing my cardio last year, I started lifting more. I dusted off my Body For Life book, and decided to finally try Bill Phillip’s infamous 12 week challenge. I had originally bought the book for the weight lifting instructional pictures as I was too poor to afford a personal trainer. The final week of my challenge was the week before Thanksgiving. I followed the exercise portion of the program to a tee, 3 days of intense cardio and 3 days of weights with 1 rest day a week. I definitely got stronger and found myself staring at my arms in the YMCA mirrors. Embarrassing I know, but they were starting to actually get some definition! I’ve decided to stick with a lot of the weightlifting exercises, but I had problems with the diet. See below:
Typical Heather Breakkie
Talk about a carbolicious bowl of yums! The mix, inspired by Sammie, was 1/2 cup whipped cottage cheese, 1/2 cup pumpkin, 1 small banana, 1/4 cup peanut butter Puffins cereal, 1/4 cup Kashi Go Lean Crunch cereal (Yes, I measure out my portions. Yes, I have issues.), and a TBSP of chocolate peanut butter. According to Fitday, this clocks in at about 457 calories, 15 grams of fat, 64 grams of carbs, and 26 grams of protein. After factoring in my morning coffee with the gallon of cream I add to it, I easily take in 500 calories in the AM. It fills me up and keeps me going throughout the morning as I usually don’t have time for a snack and sometimes can’t eat lunch until after 1 PM.
Typical Body for Life Meal/Snack
This meal (if you can really call it that) clocks in at about 260 calories, 4 grams of fat, 19 grams of carbs, and 40 grams of protein. The plan has you eating a lean protein combined with a low glycemic carb every 3-4 hours, recommending 6 mini-meals a day. You are encouraged to add a vegetable to at least 2 meals. Professional bodybuilders are more extreme, usually cutting out fruit all together and eating no carbs in the afternoon/evening hours. I thought, “This will be great! Even if I’m not satisfied, I can eat again in a few hours.” Well, let me tell you, I was NEVER satisfied, and I hate being hungry all the time. I stuck with this diet for about 8 weeks and then went back to my usual big breakfast followed by a good sized lunch and dinner and maybe 1 or 2 small snacks. I usually snack in the afternoon, and I always have a “dessert” before bed.
I would call my challenge a success. I lost a few pounds and gained some lean muscle mass. I perfected the protein pancake and rediscovered cottage cheese. The weight machines at the Y don’t intimidate me so much anymore. I still can’t do a freakin chin-up, but I’ll save that for another post : )
Thoughts? Anyone out there eat 5-6 smaller meals a day rather than the typical 3? Which of the above would you choose for breakfast? What works for you?
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I’d say, eat smaller meals more frequently, to keep your energy up. Don’t lose hope!!
PB PUFFINS!!! My new favorite cold cereal
Happy Friday, Heather!!
I find that eating smaller meals keeps my energy up during the day. I did the body for life thing for a while before Sam was born. I saw good results from it. I need to try it again post-pregnancy…but it is really hard to get to the gym as much as I would like and I need to motivate myself to do workouts at home….that is my problem these days.
I think I am a 3-meal a day person with a snack here and there. I may try and modify that and spread it out a little more, but right now that seems to be working okay for me! But, I definitely should be adding more protein!
I tried the Body for Life too. What they don’t tell you is that the before and after pictures are after people did the 12 week program up to FOUR TIMES IN A ROW!
I am all about packing my food for the next day, but when I was spending 45 to 60 minutes a night putting my mini-meals together, I knew it wouldn’t last.
Hey hey
Ok, you wanted comments/questions so I’ve come up with a list!!
First, I go more with the 3 meals a day thing b/c I don’t have time to deal with all the snacks and where/when I’m going to be somewhere – that just takes a lot more time & thought than I wanna spend. I commend those who can do it though. I also agree that Breakfast should be the most important meal/biggest – makes a difference. (plus it’s my favorite type o meal anyway)
Now to some questions-
1. What time are you usually sitting down to eat breakfast and do you have anything else in your system besides coffee before you workout? Does this make a difference in your workout?
2. How much water do you think you drink during the day & do you keep track of it?
3. Do you ever try interval weight training – like doing jumping jacks between sets of lifting? That worked best for me when I toned up & lost weight a few years ago….i wanna get back into it but my motivation is gone at the moment. (which leads me to another question)
4. What motivates you to exercise? When it’s cold outside and you are warm snuggled in bed – how to you get the muster to get up? I’m struggling with that lately.
Ok, more questions to come later but I don’t want to overwhelm you all at once, hehehehehe
HAVE A GREAT WEEKEND!
I’m not good with 3 meals a day. I’m very snacky and I always have to have dessert. I find that eating little meals throughout the day not only keeps me energized, but it’s a nice break from the monotony of work
I usually prep lunch (salad and small sammie) and throw a bunch of other randoms in for snacks. I don’t always eat my lunch all at once either. And I’m a fruitaholic. I usually have at least 4-5 pieces a day, mostly apples.
As for the muscular arms – I think some of it is genetic. I have them when I’m thin without really trying. Though I do a ton of yoga – and those Chaturangas (or however you spell it) – the slow plank to floor pushups – probably help a bit. So maybe try yoga? Yogadownload.com has some great free 20-minute mp3s.
VeggieGirl, Yes, I do feel like my blood sugar levels stay more even and my energy levels don’t drop as much if I have something on my stomach. I might try making my meals a little smaller and snacking more throughout the day.
Jenny, when I move to CO, I’ll be your gym accountability partner. Too bad we’ll be 90 miles apart, but maybe we can meet for weekend hikes!
Follow My Weigh, Glad you found what works for you. 5/6 meals or 3 meals a day. I really don’t think it matters as long as you are getting in enough calories and all your nutrients. Stick with it!
Biz, yeah, I knew something was up with those before/after photos. I definitely didn’t see dramatic changes like that! Also, some of those meal plans those people were following were really low in calories and fat. I would not have made it on what they ate. I like food…and fat.
Critty, Check your email and thanks for the comment. Love questions!
Maggie, I think apples are my favorite fruit. Nothing as satisfying as that sweet crunch! I’m in total agreement on the Chaturangas for the arms. I used to do a power yoga class, and my teacher always had us do them as part of the Vinyasa. She was my favorite teacher, but then left my gym. I quit yoga all together. Thanks for reminding me that I need to find a new class.
I agree, Mizfit is awesome!
thank you thank you for your love shout out.
and I SO laugh that you were my winner today…was it all the good karma you put out when writing the post? thinking about your post?
I wont ramble but:
love bill phillips.
5-6 meals a day. been doing that for about 14 years or so (have you seen my consistency video?) and really believe in it.
lemmie know if you want the breakfast info
Hey Mizfit! Yes, I remember reading that you are a fan of Mr. Phillips, and I’ve read what you eat for breakfast…I believe it was lots of Egg Beaters and chia seeds with some Laughing Cow on the side, all choked down while chasing after the Tornado. Love it.
Ok, you know I hired a trainer this year. And in 2004/2005, I hired a nutritionist. So…if I would just do what they say…I’d be SO fit. But, I’m getting there.
Protein is the key to getting good muscles. Trainer has me on LOTS of protein – 1g per pound. I’ve been doing this now about 3-4 months and I’ve dropped 3% body fat. So, a breakfast is like this:
2 eggs or egg whites, 1pc of ezekeil bread, 1tsp of PB (or 1Tbsp if I’m really hungry), 8 oz milk, and maybe 3pc of turkey sausage. So, that’s about 500 cal’s or so.
I do a snack or email every 2 hours and I always have a protein and a carb. I never eat a carb w/o a protein. It’s a lot of work…but I stay full and my body is changing a lot.
You could also buy an Oxygen magazine or Clean Eating – they have some good options in there…protein is for sure the key. And, try some free weights when you’re comfortable.
Hey Jill, your b’fast sounds yummy, although I could never do just 1 tsp of PB! I guess the Body for Life plan just wasn’t enough food for me, but I could easily eat what you just described and be satisfied! I love Clean Eating. In fact, I have a bunch of articles ripped out from the last issue in the dinner recipe queue. I was eating so much protein on Body for Life, but I’ve cut that amount by about half. I’ll have to buy some turkey sausage!
Oooh, this is my first time reading your blog, and this is the perfect post for me to see first!
I adore lifting weights, and I’m a little intense about my nutrition. I calculate the nutrition facts for every thing I eat, haha.
Personally, I do believe that you have to eat more protein to gain muscle, but I don’t prescribe to the 40/30/30 split that many weight lifters prefer. I’ve done it before, when I was vegetarian, and I just felt gross. Now that I am vegan, I don’t even know if that is possible, but I try to get a decent amount of protein in all of my meals. In fact, the challenge of this is the whole reason why I started a blog in the first place.
Personally, your diet doesn’t sound like a failure to me! Every time I do something extreme to make me happy as fast as possible, I end up looking great, but then fall back into my old eating patterns pretty quickly. I like food too much to strictly eat like a body builder. I think its better to eat what you like to eat, making minor adjustments to make sure you get adequate protein, fat, and the right carbohydrates. That is what keeps me happy and helps muscle grow, for me.
Good luck with the lifting, it is my favorite way to work out, for sure
Thanks for the encouragement Gina! You are so right. I’ll try something new thing for a while, but then I always go back to eating the way I like. So true. I’m liking lifting more and more. Cardio was I all ever wanted to do for so long, but I am finally noticing a change in my body. Strength training is really helping me, and I love getting stronger!
that miz certainly has a banging body! her arms (and abs, and leg…) are amazing!
i always eat 5 meals a day- it keeps my metabolism kicking and it keeps me from overindulging
hope you have a great weekend!
Thanks for stopping by Gina. Good job on the 15K today!
Hey girl! You live in Nashville? My husbands parents live out that way and we’re headed there for xmas!
I am def more of a bundle of small meals than 3 big ones! I can’t eat too many carbs so I usually go for more vegis/fruits/beans.
Hey Erica. Yes, I’m in Nashville. Grew up here, but we’re planning on moving to Colorado. Did your husband grow up here as well? I have to watch the carbs myself – nothing white or my belly expands
Hey! This is my first time on your blog and I love it. I do eat many small meals throughout the day. I like eating so much that I just find it more satisfying. I hate being so full that I can’t eat for hours!
Hey Missy, I don’t like being that full either. Thanks for reading!
I love the visual
I’m with you, Heather, I love some good carbs. I’ve tried eating high-protein but that never lasts long because I get really bored. I think cottage cheese and yogurt are the best when they have cereal mixed in and tuna is no fun to eat without crackers to scoop it out with! And whats a scrambled egg white without bread to make it a sandwich?
It’s true. MizFit has a rockin’ body to be envious of!
Your bowl looks beautiful! I’ve not tried dark chocolate dreams. Should I?
I did the 5-6 meals per day thing for about 6 years, but after some issues with illness and going vegetarian my appetite is different. I guess I eat 4-5 times a day now and I still feel like a bad ass.
Just found your blog!! Very cool!
To answer your question: when left to my own devices, I’d much rather eat smaller meals more frequently. But, being a teacher, I have set times where I can eat, and am left at that.
Hi there…just stumbled onto your blog. I definitely am more of a carbaholic than a protein packer, so I get it why the BFL was hard… I have always looked at ppl on Atkins/low-carb wondering how they can keep it up!
As far as meals go, sometimes I have trouble knowing when to stop, so it’s better for me to eat 3 regular meals plus 1-2 snacks throughout the day.
Hey Rachel. I 100% agree that yogurt and cottage cheese are much better with cereal!
Erin, yes, you must try the Chocolate Dreams. So good. Glad you are still feeling like a bad ass
Hi Marafaye. So, glad you found my blog. I have a friend that teaches elementary school. She has to eat lunch at 10:30. I couldn’t do it. I’d be ready for dinner by 3 PM!
Neeta, I’m like you. I can’t just eat a “little” meal ever few hours. I want fuel and lots of it!
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