Help needed with girl sway plan please

[jgojah]

Hey everyone, I really need some guidance with my sway please.

I'm 37 and have 2 sons (femara). I had/have pcos. After my second son, my cycles are regular for the first time ever @ 32 days and I'm ovulating on cd17. I'm 5' and 92lbs, bmi 18.2. I do have a tiny frame but I have quite a bit of belly fat. I've been mostly vegetarian for about 4 months now and I do snack ALOT. I usually exercise 6-7 days a week doing mainly strength training...i definitely don't think it's a good idea for me to do le pcos diet plus 1 hr of cardio daily, as I think I would disappear lol

My proposed meal plan (le pcos) is:
Breakfast (14 hrs after dinner) - fruit smoothie with protein powder & 1/2 tsp cinnamon or peanut butter & whole grain sandwich
Lunch - 1/2 cup whole grain carbs, 1/2 peas, 1 cup veg
Snack - a few wheat thins
Dinner - grilled cheese (vegetarian) & 3/4 cup of chocolate milk

This should add up to be roughly 1200 calories 35fat 35protein

Is it ok to add in a sweet snack? Like a chocolate bar or piece of brownie?

Should I do the diet for at least 6 weeks or 12 weeks before my attempt ?

Also, I'm really stuck on what to do about exercise/no exercise. I didn't exercise before my first son but I was doing 21 day fix (beachbody) when I got pregnant with my second.

We plan on following e4d for our attempt.

DH also does beachbody programmes and has a mostly vegetarian diet.

That's as far as I've reached in my plan! Looking forward to hearing from you ladies.

[atomic sagebrush]

Being fully vegetarian isn't always best for PCOSers. Please check out the alternate diets in this thread they will be better, possibly, than a straight veg diet https://genderdreaming.com/forum/gen...rt-3-pcos.html

You need 50-60 g fat and protein. You are not eating enough and too much of what you're eating is carbs. We want to keep your PCO under control while swaying.

I cannot recommend sweets for PCOSers but if you get the other stuff under control and then need on occasion a little smackerel of something it won't be a dealbreaker.

PCOSers need to exercise. You really, really need to because the benefits to you are greater than they are to others. EVen if youcan't get up to the full 6-7 days a week recommendation, you need to exercise.

Do not lose any more weight. You're already below my minimum cutoff and you'll stop ovulating

Welcome to the site, BTW!

[jgojah]

Thanks so much for your response atomic!

I've actually been trying to be vegetarian off of some advice from my doctor. He says the vegetarian diet helps to reduce inflammation throughout the body. So I've been trying it for the past 4 months and when I read that vegetarians were getting great results, I got excited lol

Do you think it would be ok to get the protein I require from protein powder, more than the peas (I know the peas are also carby)

I actually read PART of that thread which is where I came up with my plan (obviously I didn't do a great job). Now that you've mentioned it, I do eat alot of carbs!
I tried to use meals from the lists you have there ("eat everyday", "2-3 times pick 1" etc) and I just decided not to choose the meat. Am I interpreting it incorrectly ? Or do I just need to choose more from the 5 times a day list and add more veg?

I also read in your easay that fat should be 30% of calories and on a 1200 cal diet that would be about 25g fat ? Is it because I weigh so little, I need the 50-60g fat ? Or should I be eating more calories?

You mentioned not to lose weight but from all my reading on the site, isn't a big part of pink sway losing a bit of weight ?

With respect to exercise, I do have an issue with my back that prevents me from doing intense cardio and I don't think I can make 1 hr each day 6-7 times a week. After I posted, I read that if I can't make the 1hr each day that I should go the couch potato route?

I also want to add that I'm at my heaviest, non pregnant weight. I conceived my first at 79lbs and my 2nd at 85lbs (not anorexic, I usually eat ALOT - always alot of carbs and meat)...i guess I am just very tiny and have a fast metabolism. - don't know if this is important information or not but I thought I would mention it.

As you can see i'm clearly confused as to what's the best option for me....i really appreciate your advice

[atomic sagebrush]

And that's fine if you want to try it, just be sure you're getting 50-60 g protein and 50-60 g fat

I would prefer you used dairy (full fat only) and eggs to get your protein and not rely on protein powder.

The PCOS-type diet ALWAYS needs to be 50 g fat minimum because by keeping cals the same and eating a higher % protein and fat this effectively cuts carbs without thinking about it.

You are already in pink range for BMI and CANNOT lose more weight. You are already below my minimum cutoff for weight, it is not open for debate, if you lose more wieght you will stop ovulating and it can be very difficult getting it going again.

[atomic sagebrush]

For those with PCOS you need to exercise even if it's just moderate. It helps with weight loss and blood sugar control.

I understand you've been historically very petite but I have those cutoffs there for a reason. Do what you think is best, all I can say is that I've seen nothing but disaster with people dropping below 18.5.

[jgojah]

Oooooooh! That is an excellent point about my BMI. Now that you've mentioned that to me, i'm realizing that the reason I'm ovulating on my own for the first time since I've been trying with DS#1 is probably because I actually gained weight! *mind blown * lol

You are so insightful and knowledgeable....i've been reading some of your essays and WOW!!!!!!!!!!

Ok so I read over your pcos essay and i THINK I understand now wrt the diet and I agree, it really is very difficult to ensure I get enough protein without some meat. Maybe I can do chicken in the portions outlined in the 5 times a day portion of your essay. Also, what are your thoughts on tuna, salmon and foods made with coconut milk (like curries)

This is what I came up with after reading your essay again:

Bfast (14 hrs after dinner) fruit and veg smoothie, 1 egg with 1 slice of whole grain bread

Lunch 1/2c rice, 1c stir fry veg, 1 piece of baked chicken breast (twice a week) and something like vegetarian zucchini or eggplant lasagna (not sure if this would be too much cheese?) with fresh salad on other days

Snack 16 wheat thins or some carrots

Dinner 3/4c full fat chocolate milk and crackers with cream cheese or vegetable soup

This should be about 1200 cal, 60 protein, 51 fat

I've been reading up on caffeine...should I add in coffee daily? And if yes, is it not wise to add sugar? Would i have to drink it black?

Lastly, i definitely get your point about exercise and i really want to do it (because I like it!) but i am a little worried that i will lose alot of weight if i do cardio. Apart from my back issue, i stopped doing cardio a few years ago and picked up strength training because i was just losing too much weight (and as you mentioned, this isn't an option for me). What would you suggest ? I've been reading that some ladies do some brisk walking but I don't know if their sway was eventually successful or not... would 1/2 hr to 1 hr walking daily be sufficient as cardio?
Sorry I'm being so difficult with the exercise issue, I really would not want to continue the strength training if any muscle gain will raise my testosterone level and potentially sway boy.

[atomic sagebrush]

especially taking that into consideration I just really strongly urge against you losing any more weight at all!

eating a bit of meat here and there for protein is totally allowed

coco milk is fine as long as you're within limits for the day

I want to be sure you're not counting anything in low carb veg (like eggplant or zucchini) those are free and unlimited

Re the exercise, what I'd like to see is you eating more calories and then trying to include some exercise. This approach has been effective for us.

[jgojah]

Ok great! Thank you sooo much! I think i understand wrt the calories, protein and fat

Just to clarify a few things:

1) coffee - recommended for pcos swayers as well? If yes, do I have to drink black ?

2) exercise - I'm really afraid of messing up this part. Is walking ok or should I look for some more intense cardio?

3) femara - I do have a prescription for femara but since I got my 2 boys using it, do you think it's not a good sway tactic for me ?

[atomic sagebrush]

1)yes as long as you're not hitting it hard on a lot of refined carbs! No you can have cream and artificial sweetener

2)I prefer walking as people tend to get injured doing more strenuous exercise than that

3)Femara is the best of the best sway tactic there is. It is NOT a guarantee but I assure you that the reason you got boys in the past was not because of Femara, but in spite of it. I always recommend Clomid or Femara for those who can get them

[jgojah]

i can't thank you enough atomic! i really appreciate you taking the time to respond to all of my questions, even though you've probably answered them in some form a million times already.

do you think i can benefit from purchasing a sway plan? or is that more for couples who have been on the diet for some period of time and aren't getting preg?