Irritable Bowel Syndrome Message Boards | Re: Toothpaste, weight training on the diet, and a few other things...

Actually, it's 1.5-2 times your body weight in kilograms. (1 KG=2.20462262lbs) So for me, at 135, I divide 135 by 2.204, then mulitply it by 1.5 or 2 which gives me an ideal range of 91-122g of protein per day. I typically get between 115-130, so I'm on the high end.

I'm with you on the bloating after working out... but it usually goes away within an hour or so, but even if it took longer, I'd still work out because, having recovered from an eating disorder in the past year, I am still struggling with the ability to "allow" myself to eat, and working out helps me feel "justified."

Here's a typical day for me:

Breakfast (if eaten more than 1.5 hrs before working out) - 1/2 cup uncooked Oat Bran made with 1.25cups lite soymilk, 2tsp brown sugar and a generous sprinkle of cinnamon
--- I know you can't eat oatmeal, so oat bran probably wouldn't work for you either, but you might try "Cream of Rice" which is sold in some grocery stores ---
Breakfast (if eaten less than 1.5hrs before working out) - banana, 1/2 cup applesauce or a piece of homemade fat-free bread
Post-workout - 1.5cups lite chocolate soymilk, 1-1.5 scoops Chocolate Soy Protein powder (GNC brand), 1.5tsp unsweetened cocoa powder, 1.5tsp glutamine (to help aid muscle recovery), 1tsp acacia, sprinkle cinnamon
Lunch - [I usually cook big batches of food and freeze some to take out weeks later... that way I always have a bit of a variety] A slice of homemade fat-free bread AND Jambalaya with chicken breast, pasta with chicken and veggies, tofu stirfry with veggies, tuna/salsa mixture on white bread with a slice of soy provolone and veggies, turkey sandwich with veggies or a chicken breast with a sweet potato and veggies. I typically have some canned fruit or (no joke) babyfood fruit for dessert
Lunch Two - another serving of the same
Snack - either more of the same or a luna bar/pretzels if I'm running around
Dinner - My fiance usually cooks us something involving chicken breast and a starch and vegetable, or I eat some leftovers
Snack - Often a smoothie made with lite soymilk, 1 cup frozen unsweetened berries & 1 tsp acacia. I've experimented with adding Spiru-tein unflavored protein powder to these and it's good, but I don't really need any more protein in my diet. Sometimes I have another bowl of Oat Bran or some cereal with soymilk, often just a peeled apple or slice of bread

Total: usually between 1900-2200 cal, less than 30g fat (more like 20), 115-130g protein. My current goal is 16% bodyfat, so I've cut back to 1700-1800 cal but that won't be for much longer.

I know you are concerned about being a college student and living with this problem. Believe me, I was not happy to find out what I had. But I lived with IBS-C for almost an entire year before I found this site and started on the diet. My life is so much better now (about 75%) that I don't have a problem with being "forced" to eat this way. That said, I've had eating issues for practically all my life and have been a health nut for many years, so this really isn't a change... it just means I can't cheat (which is better for my body anyway) - although I did have my first piece of dessert in 5 months on friday night after a bunch of bread and tea... and it just reminded me that it's very rare that something tastes as good as it looks. I didn't have any IBS related problems eating the dessert because I was very careful, but my tummy isn't super-happy today, either. I'm glad I "cheated" but I won't be doing it again anytime soon because it just wasn't worth it (or maybe I'll just order a better dessert!)

As for the alcohol issue, it sucks. But after drinking two bottles of wine a couple weeks ago and being miserable for the next week, I've sworn it off for most occasions all together. There will be times when I indulge, but I'd much rather have a flat belly for the next week than get trashed for one night.

HTH and feel free to ask any questions you need.

--------------------
Elizabeth

all those years it wasn't IBS - it was celiac!
send me an email: liz@dopple.net

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