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katie64
(@katie64)
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Hi, I have read through alot of your post here and could continue to probably find all my answers but it is simply easier for me to just ask..........I just want to know what supps you would recommend a woman, with just over 30%BF, I do a low carb diet(under20g), I have a weight routine with some cardio, I have a strong body and would like to start a steady decline of body fat ie:weight, I've been doing this diet for a month, have had 1 carb up day each week(usually sunday), with no w8 loss, and I'm 39.............any suggestions or direction to threads I should read would be great, and thank you in advance for your time..........BTW, I was a chronic undereater, I am now up to 1500 to 1600 cals a day, I went up from about 600 cals a day...............thanks


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katie64
(@katie64)
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I just posted this and went down and hit the topic thingy, and saw "Anthing and Everything, Newbie', grrrrrrr..........I did searches, I didn't use the topic column, sorry...........


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icequeen
(@icequeen)
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Joined: 2 months ago
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Personally, I wouldn't use anything besides some additional protein (total of 1g/day/#of body weight) and a good multi-vitamin, and lots of water.

I don't think that "fat burners" are very useful when you are at the stage where increased cardio and a good diet would do the most good. Save the money you would spend on supps until you are lean enough to need a "boost". Trust me, there is no magic pill that will tremendously help, regardless of what the magazines tell you.

If you are an under-eater, be sure that you are eating the proper amount of calories to keep your body from starving, as this will keep you from losing weight. An easy rule of thumb is 10-12 calories per day per pound when losing weight.

I am not a big fan of very low carb diets, but just make sure that you get enough protein and watch the "bad fats"--Good Luck!


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artemis
(@artemis)
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Also, if you have been at 600 cals for any length of time, your metabolism has most likely downregulated significantly.

You may have to put up with gaining a little fat back in order to 'reset' your metabolism to normal levels, and to allow you to start losing fat again.


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katie64
(@katie64)
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Thank you......yea, I ate low low cals for about 5 yrs, not for any reason, other than I wasn't hungry, I've up it to 1500(give or take) and will try to bump it up another 500 cals during the next 2 wks, so if I shouldn't be on a low carb, what would be a reasonable amount of carbs for me at this point, my protein is about 160g and my fat, I try to keep under 80g, I do take a multi and calcium, and I drink 5 ltr. of H2O(usually), your right, I'm probably pushing it, feeling like I should be losing, especially now that I'm eating more and working out building muscle, after I 've got my self up to 2000cals, how long would you recommend staying at that level before dropping carbs and maybe cals.????


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katie64
(@katie64)
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Joined: 2 months ago
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Do any women use FL7, or is that just for men, I haven't read up on it, maybe I should???


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icequeen
(@icequeen)
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You need to first know about how many calories you should be eating for weight loss. The easy method, as I said, is simply mulitply your body weight by 10-12. Then start with a macro-nutrient balance of 40% carbs, 40% protein and 20% fat (don't forget that each gram of carbs and proteins is 4 calories, while 1 gram of fat equals 9 calories). Depending on your body type, you may have to adjust that ratio to enhance results.

For a much more thorough method read Zepplin's article "Performance Eating" in an earlier issue of Mind and Muscle Magazine.

Also, don't worry about the pounds so much. If you are working out hard, you could be gaining muscle while losing fat. Muscle weighs more than fat but takes up less space, so use your clothes and the mirror as your guidelines.

best of Luck!


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Asmodean
(@asmodean)
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Posted by: @katie64
Do any women use FL7, or is that just for men, I haven't read up on it, maybe I should???

FL-7 would be a good supplement to use if you did decide to go that route. It may help quite a bit if you think your thyroid levels are suppressed from undereating for a long period.


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Par Deus
(@par-deus)
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Eat as much green veggies and legumes as you can stomach -- will be useful in many ways and for several reasons I lack time to explain.

You will not be able to overeat these long-term (anything you add to them you must account for, calorie-wise, though)

par deus

Juggernaut, bitch!!


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katie64
(@katie64)
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Joined: 2 months ago
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Topic starter  
Posted by: @icequeen
You need to first know about how many calories you should be eating for weight loss.  The easy method, as I said, is simply mulitply your body weight by 10-12.  Then start with a macro-nutrient balance of 40% carbs, 40% protein and 20% fat (don't forget that each gram of carbs and proteins is 4 calories, while 1 gram of fat equals 9 calories).  Depending on your body type, you may have to adjust that ratio to enhance results.

For a much more thorough method read Zepplin's article "Performance Eating" in an earlier issue of Mind and Muscle Magazine.

Also, don't worry about the pounds so much.  If you are working out hard, you could be gaining muscle while losing fat.  Muscle weighs more than fat but takes up less space, so use your clothes and the mirror as your guidelines.

best of Luck!

My cals should be 2150, thank you for the breakdown, I had dropped my carbs down below 20g and I'm exhausted, I have absolutely no energy, I assume because of the low carbs, and thanks for the article, I will read it next.....I appreciate it.............


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katie64
(@katie64)
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Joined: 2 months ago
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Topic starter  

I may try the FL7, thank you for the info and I had cut out alot of greens because of carb count, I just won't add them, I do keep a fitday journal that helps alot, thank you for your suggestions, I really need to get my energy level up..............


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Par Deus
(@par-deus)
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I'm saying do not reduce your carbs so much -- lots of little repartitioning nutrients/micronutrients in greens and legumes.

par deus

Juggernaut, bitch!!


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Twin Peak
(@twin-peak)
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Joined: 2 years ago
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Posted by: @Par Deus
I'm saying do not reduce your carbs so much -- lots of little repartitioning nutrients/micronutrients in greens and legumes.

I better start eating more then.


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katie64
(@katie64)
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Joined: 2 months ago
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Topic starter  
Posted by: @Par Deus
I'm saying do not reduce your carbs so much -- lots of little repartitioning nutrients/micronutrients in greens and legumes.

I guess I'm not sure of what your saying, I should or should not count my greens, can you tell me what a good count of carbs would be, and I guess I should learn what repartitioning nutrients/micro mutrients are? If you could just explain what you mean by "do not reduce your carbs", I had them below 20g, I'm bringing them up some because I assumed that was why I have been so tired...............


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Par Deus
(@par-deus)
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Do not need to count the carbs from greens (IOW just eat as much as you want) -- you DO need to count dressing and bacon bits and anything else you may have with them.

The micronutrients thing is complicated and secret.

par deus

Juggernaut, bitch!!


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