okay, made my own account..

[ahtn87]

Okay, I was using my boyfriend's account (hulkie).. but two of ya suggested I made my own account, so here I am! ha I posted like a reply on there saying I made one.. but I'm not sure if you'll see it. I'm totally new to this site, so I'm sorry! haha I forgot to say I'm 22 years old. Anywhoo- how much do genetics play into your body and the results you can get? Pretty much my whole family is overweight, like significantly. I did get some eggs today at the grocery store. I'm going to start making hard-boiled ones for my snacks. I also got carrots for a snack. I bought romaine lettuce and tuna and fat free dressing also. Again, I got more turkey and light multigrain bread for a sandwich when I'm not in the mood for my salads! haha I'm also going to make chicken and have it ready for a day or two ahead of time for dinner. I was wondering though, I do have protein mix. Should I drink them? How many and when? I wasn't sure when because I don't want to end up getting more calories than I need by eating AND drinking the protein. I also wanted to know if I'm taking the right vitamins. I take flaxseed oil, fish oil, calcium 600 +D, potassium, a multivitamin for women and dandilion root. I bought a cleansing system or whatever but I don't want to TOTALLY dehydrate myself. Also, how much water do I need in a day? Someone told me 1/2 my body weight in ounces. Is that about right? My boyfriend says about a gallon a day. I know I'm real dehydrated because my eyes are even dry! It's pretty bad! I'm sorry I'm so annoying and have so many questions haha. I just want to know what I can do. I'm in a rut, ya know? Oh and also, one of you said I may be doing too much cardio. How much is enough? Again, I'm sorry to be annoying! haha.. but thank you SO much for taking the time to read and respond to my questions!

 

[Tami Bellon]

Okay, I was using my boyfriend's account (hulkie).. but two of ya suggested I made my own account, so here I am! ha I posted like a reply on there saying I made one.. but I'm not sure if you'll see it. I'm totally new to this site, so I'm sorry! haha I forgot to say I'm 22 years old. Anywhoo- how much do genetics play into your body and the results you can get? (quite a bit, actually - but you can still get great results even if the cards are stacked against you! )

Pretty much my whole family is overweight, like significantly. I did get some eggs today at the grocery store. I'm going to start making hard-boiled ones for my snacks. Nice job. They're great for snacks!

I also got carrots for a snack. Go easy on the carrots.

(I bought romaine lettuce and tuna and fat free dressing also. try not to do fat free as the carbs are usually higher in these foods. Go for "light"

Again, I got more turkey and light multigrain bread for a sandwich when I'm not in the mood for my salads! haha I'm also going to make chicken and have it ready for a day or two ahead of time for dinner. I was wondering though, I do have protein mix. Should I drink them? How many and when? I wasn't sure when because I don't want to end up getting more calories than I need by eating AND drinking the protein. That depends....how many calories are you getting and what are your macros? (percentages of fat, carbs and protein)

I also wanted to know if I'm taking the right vitamins. I take flaxseed oil, fish oil, calcium 600 +D, potassium, a multivitamin for women and dandilion root. I bought a cleansing system or whatever but I don't want to TOTALLY dehydrate myself.
Really a multi vitamin/multi mineral, flax or fish oil, vitamin C & E are the primary. What is the dandelion root for? Are you trying to drop water?

Also, how much water do I need in a day? Someone told me 1/2 my body weight in ounces. Is that about right? My boyfriend says about a gallon a day. I know I'm real dehydrated because my eyes are even dry! It's pretty bad!
Shoot for a gallon a day

I'm sorry I'm so annoying and have so many questions haha. I just want to know what I can do. I'm in a rut, ya know? Oh and also, one of you said I may be doing too much cardio. How much is enough?

Depends, list what you train, exercises, reps and how many sets.

Again, I'm sorry to be annoying! haha.. but thank you SO much for taking the time to read and respond to my questions!

Have you listed height & weight somewhere? Wasn't sure if you mentioned it in the other thread.

Choose your foods from here, in addition to the one's Thandie suggested (some are the same):
TheSourceCheck.com Forums

Enter foods here to get your calories and macros:
FitDay - Free Weight Loss and Diet Journal

 

[needtogetaas]

welcome.

 

[ahtn87]

yes, I posted this in an earlier post.. but here it is again!! I go to the gym 5 days a week. I do an hour long spinning class, I run for about 25 minutes and about 2 or 3 days a week, try to do weight training. I'm 5'2" and 138 pounds. My measurements are 34-28-40. Each thigh is about 22 inches. My bmi was 27% about a month ago. I feel like my body is similar in proportion to someone like Kim Kardashian. My goal is to get firmer and leaner. I want everything from my arms to my legs to be really toned. I just need some guidence from someone who understands how women should train. My boyfriend and his friends are more used to how they train, which I feel .. makes me feel bulky sometimes. My usual food in a day is usually a cup of special k cereal in the morning with skim milk, a cup of coffee, a tuna salad or turkey sandwich on wheat for lunch, water throughout the day, and usually just whatever for dinner. I think dinner is where I mess up. I used to make chicken and vegetables for dinner. I should probably get back to that, right?

 

[Melaina]

I am glad you made your own account, welcome to EF!

What do you want from your workouts? Do you want to lean out and have small tight muscle definition or do you want to have pronounced muscles (this doesn't necessarily mean large muscles, or bodybuilding competition look...) Do you want to keep your curves or try and be as svelte as possible?

 

[ahtn87]

I probably don't have a choice in having my curves or not, right? haha. I'm Italian and it seems to come with that! lol. I would like to be super toned and lean. I don't want to be bodybuilder type. There is NOTHING wrong with that, I think they look AWESOME..but for me, personally..I don't know how that would look. I want a body similar to like how Britney Spears was PRE-craziness! haha. Like, in her slave 4 u video, she looked amazing! That's my goal.. with hips of course! haha. I'm a size 9/11 jeans. I'd love to be a 7. My booty is very big! haha. any suggestions?? Is it possible for me to get that kind of body??

 

[ahtn87]

another idol of mine has always been j.lo. probably because of the body type! ha.. but the way she looked in her get right video is another ideal for me.

 

[ahtn87]

I'm really not sure how many calories I eat in a day. Probably around 1,000 or 1,500. I tried (stupid, I know) but I tried only eating like 800, then burning double that in cardio. I used to work 3rd shift and when I did, I lost weight like crazy. I was down to 128 pounds! for ME, that's low! haha. It was because I was always sleeping thru the day and not EATING! I think my goal is to be able to fit into a size 7 jean COMFORTABLY, be toned from head to toe and be about 16% bodyfat to start. I told Melaina, I admire body types like Britney Spears (pre craziness) and J.Lo. They have REALLY toned tummies and no extra flab anywhere! Do you think this is possible for me??

 

[Melaina]

Well both of those stars have diesel legs, tight small muscle definition upper half. They don't get those legs from cardio... need to do some leg presses, squats, etc.... You're going to HAVE to use weight, preferably free weights. As for the upper half you may be better suited to the universal machines, high reps, low weights to help with weight loss and definition without actual good muscle tone.

Abs, lower back both work core... one cannot be done without the other. I am not suited to give core exercise advice

Remember though, you like these celebrity bodies but they are not realistic for the average person. All of these celebrities have personal trainers, chefs, nutritionists....etc. And if your frame is different, you simply won't have the same look. Don't break your back trying to look like them, just keep working at your routine for your goals and YOUR body and you will like the results in the end!!

 

[Thandie]

I'm really not sure how many calories I eat in a day. Probably around 1,000 or 1,500. I tried (stupid, I know) but I tried only eating like 800, then burning double that in cardio. I used to work 3rd shift and when I did, I lost weight like crazy. I was down to 128 pounds! for ME, that's low! haha. It was because I was always sleeping thru the day and not EATING! I think my goal is to be able to fit into a size 7 jean COMFORTABLY, be toned from head to toe and be about 16% bodyfat to start. I told Melaina, I admire body types like Britney Spears (pre craziness) and J.Lo. They have REALLY toned tummies and no extra flab anywhere! Do you think this is possible for me??

You can achieve anything you want in this world. If it's a great bod you want , then so be it. However, just like anything, you need to work to attain it.

Your calories are too low. You need to feed your muscles in order to burn calories. Don't jump your calories from 1000 to 1500. Keep it consistent to about 1400 with a high carb day.

Have 5 meals a day of whole foods, meaning anything that comes from the ground. Avoid anything processed.

Drink lots of water, 2 or 3 cups of green tea.
Don't forget to take fish oil.

Any questions, holler..

 

[Thandie]

I'm really not sure how many calories I eat in a day. Probably around 1,000 or 1,500. I tried (stupid, I know) but I tried only eating like 800, then burning double that in cardio. I used to work 3rd shift and when I did, I lost weight like crazy. I was down to 128 pounds! for ME, that's low! haha. It was because I was always sleeping thru the day and not EATING! I think my goal is to be able to fit into a size 7 jean COMFORTABLY, be toned from head to toe and be about 16% bodyfat to start. I told Melaina, I admire body types like Britney Spears (pre craziness) and J.Lo. They have REALLY toned tummies and no extra flab anywhere! Do you think this is possible for me??

You can achieve anything you want in this world. If it's a great bod you want , then so be it. However, just like anything, you need to work to attain it.

Your calories are too low. You need to feed your muscles in order to burn calories. Don't jump your calories from 1000 to 1500. Keep it consistent to about 1400. Have one cheat meal a day. CAUTION: one meal per week, not one cheat day.

Have 5 meals a day of whole foods, meaning anything that comes from the ground. Avoid anything processed.

Drink lots of water, 2 or 3 cups of green tea.
Don't forget to take fish oil.

Any questions, holler..

 

[ahtn87]

Okay, so use free weights for my legs and lots of squats, lunges n all. Got it. How many times a week should I do those? 2? Also, should I keep running everyday? I usually walk 5 minutes, run 10, walk 5..and so on, til I reach a 1/2 hr. What about the spinning? Universal machines? That's just the basic machines in the weight room, right? I do rows a lot with free weights. Are they good? Will squats n that kind of stuff tone my WHOLE legs? Like inner and outter thighs too?

 

[ahtn87]

so could a protein shake be considered one of those meals? should they be about 3 hours apart or so?

 

[Thandie]

so could a protein shake be considered one of those meals? should they be about 3 hours apart or so?

Yes, a protein shake is considered a meal. 3 hours apart is good, however I have a protein shake post training and a meal 1 1/2 hours later. My body burns calories like crazy, therefore I'm very hungry in the morning. The rest is about 3 hours apart give and take. Sometimes we can't make that time.

 

[ahtn87]

okay- I'll def try it! thanks!! I'll keep ya'll posted!

 

[ahtn87]

So yesterday I ate REALLY clean. I started feeling pretty tired about half-way thru the day. Is this just my body getting used to not eating ANY junk? My boyfriend said I will feel this way for a few days.

 

[Thandie]

So yesterday I ate REALLY clean. I started feeling pretty tired about half-way thru the day. Is this just my body getting used to not eating ANY junk? My boyfriend said I will feel this way for a few days.

Your body does have to adjust to eating clean, but being tired I'm not sure is one of the symptoms. You might be hungrier then usual, because eating junk is more filling then clean food, but that goes away.
Have you stopped drinking coffee, sodas, or anything with lots of sugar?

 

[slat1]

Listen to the ladies and you will be well on your way to your goals!

 

[ahtn87]

I never drank soda, so I'm good there. I'm a 100% water drinker! I still have to have my ONE cup of coffee in the mornings. I used to drink like 5 or more. If I don't have my ONE, I can't function in the mornings lol. Is just one okay? Also, I have been eating natural pb on lite multigrain bread for breakfast. Today I had a cup of special k w strawberries and skim milk. Just to switch it up a bit. Is that okay also?

 

[Thandie]

I never drank soda, so I'm good there. I'm a 100% water drinker! I still have to have my ONE cup of coffee in the mornings. I used to drink like 5 or more. If I don't have my ONE, I can't function in the mornings lol. Is just one okay? Also, I have been eating natural pb on lite multigrain bread for breakfast. Today I had a cup of special k w strawberries and skim milk. Just to switch it up a bit. Is that okay also?

If you're having 1 cup of coffee coming from 5 cups, you're doing great.

Try to incorporate green tea the rest of the day and when you're ready, perhaps you'll give it up java. I also recommend, if you are still drinking coffee; have organic. Your body is a precious thing; treat it well.

I always suggest to have whole foods, rather then processed. You're better of with WHOLE grains, such as oats AND protein. Bread is processed made with flour, regardless if is multigrain or not and so is special K. There's no valuable nutrition there. My approach is always to have optimum health, by way of food, followed by a great body..lol.

 

[sbt2082]

I'm glad you started up your own account!!

Welcome!! You've received excellent advice so far, so I really don't have much to add, but just keep working hard and we'll all help you out where we can!

 

[ahtn87]

thank you! I will def stop with the cereal. I can't really get away from at least 2 pieces of bread a day. In the morning for toast is probably okay, right? I mean, this isn't like..normal bread lol. It's so thin it's funny. It's like 11 carbs in 2 slices lol. It's like see thru haha

 

[Thandie]

thank you! I will def stop with the cereal. I can't really get away from at least 2 pieces of bread a day. In the morning for toast is probably okay, right? I mean, this isn't like..normal bread lol. It's so thin it's funny. It's like 11 carbs in 2 slices lol. It's like see thru haha

If you're eating 2 slices of toast every, I suggest you cut it to 1 slice , then eventually to whole foods. The idea is not the amount, but to cut out any processed food out of your diet. Believe me, regardless of how small the toast is, it adds up. I don't expect anyone to change their diet overnight, but to make a conscious effort to eat healthier and continue to improve it.

Think of it this way. If it doesn't come from the ground, it's not a good source of carbs.

 

[abxavier]

Yeah, I highly suggest, as with most ladies, not to just jump right into a strict diet straight from a bad one. You'll get tired of it way too quickly and opt back into your old habits. Trust me on that one. I'm proof. LOL. It is hard (and expensive!) to eat healthy, but in the end, it is all worth it. Every time someone asks how I keep so strict on my diet, I always say "because great abs are made in the kitchen." And it is absolutely true. And it is okay to have cheat meals. It'll probably make you feel like you're messing up (which could be a good thing) but your body needs a slip up every now and then to keep that metabolism in high gear. I usually have one once a week. Sometimes just once every two weeks. And when I say meal, I don't mean day. I don't mean you have the whole day to eat whatever you want. Just one or two meals out of that one day. Or it may be just a snack for you. Like a candybar you've been dying to have.
And also, like thandie said, I highly suggest putting fish oil into your meals. You can buy fish oil pills at your local walmart or walgreens. Just about anywhere, really. In the diet/nutrition section. Other than that, I don't really have much else to say. Just keep up the good work and you'll get to where you want to be!

 

[ahtn87]

thank you I will def be keeping everyone posted!!