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[Afgrl]

Hello everybody! I am a newbie, my husband (exidous) has been a member of this website for a while and I thought I'd check it out as well.
Last week I went to have a Body Composition Analysis (BodPod, Bio-Impedence, Skinfold Calipers, & Underwater Weighing) done, so, here are my stats and other info.

Height-5'3"
Weight-136.5lbs
BF%- 29.5%

My goal is to lose 20lbs, and as close to 1/2 of my body fat% as possible. I am willing to do whatever it takes to get there, even if it means more gym time and a really strict diet. Right now I have been going to the gym M-F for 1-1 1/2 hrs a day, cardio (treadmill;45 min & elliptical machine;30min) and I try to squeeze in some time for circut training at least once or twice a week.

My diet has been lacking lately, I try to eat good, but don't really know what kind of diet to get on. I've tried the lo-carb, tried the lo-cal, but just can't seem to stick with it for more than a month b/c I run out of ideas. Today for example: Breakfast 7am-1c cereal with 1/2c vit d milk, protein shake (mixed w 1/2 milk & 1/2 water) & 16oz water; Lunch 1130am-1 can water packed tuna, 1tbs light mayo & 1/2 wheat pita bread, protein shake, & 16oz water; Dinner 630pm-1 small chicken breast, 1c green beans, 1/2c rice, & 8oz juice & 16oz water.

No medical concerns.

That's about it for now.......I hope you all have (had) a great day!

 

[Sassy69]

Hello everybody! I am a newbie, my husband (exidous) has been a member of this website for a while and I thought I'd check it out as well.
Last week I went to have a Body Composition Analysis (BodPod, Bio-Impedence, Skinfold Calipers, & Underwater Weighing) done, so, here are my stats and other info.

Height-5'3"
Weight-136.5lbs
BF%- 29.5%

My goal is to lose 20lbs, and 1/2 of my body fat%. I am willing to do whatever it takes to get there, even if it means more gym time and a really strict diet. Right now I have been going to the gym M-F for 1-1 1/2 hrs a day, cardio (treadmill;45 min & elliptical machine;30min) and I try to squeeze in some time for circut training at least once or twice a week.

My diet has been lacking lately, I try to eat good, but don't really know what kind of diet to get on. I've tried the lo-carb, tried the lo-cal, but just can't seem to stick with it for more than a month b/c I run out of ideas. Today for example: Breakfast 7am-1c cereal with 1/2c vit d milk, protein shake (mixed w 1/2 milk & 1/2 water) & 16oz water; Lunch 1130am-1 can water packed tuna, 1tbs light mayo & 1/2 wheat pita bread, protein shake, & 16oz water; Dinner 630pm-1 small chicken breast, 1c green beans, 1/2c rice, & 8oz juice & 16oz water.

No medical concerns.

That's about it for now.......I hope you all have (had) a great day!

Welcome afgirl! (Any relation to "AF Store"?? ) Congrats on taking your goals seriously & getting some accurate starting data points recorded! I'd also suggest you get a set of "before" pictures for yourself or post them here as many of the girls have done on their own "journal" threads. Also read through the stickies on the top of the board where I'm sure lots of your questions can be addressed.

A couple of my own comments based on what you've posted so far -- make training a greater priority than cardio. Don't stop the cardio, but do moe than 1-2 days of circuit training. Don't feel like just because you are just getting started that you have to avoid lifting. For beginners I really like to recommend Bill Philips' Body for Life book. The diet is great if you are new but you don't have to follow it if you find somethign you like better. What I like about it is that it lays out the basics of diet/nutrition, training and cardio for someone who is new. Also in the first post on this thread is some links to the Shadow Project - also a great program put together by our very own "The Shadow" and followed this year by many of the girls here w/ lots of progress.

Diet-wise, I'd replace the cereal w/ some oatmeal. Get a protein of some sort in each meal. Eat at least 5-6 meals / day. Keep your protein mixes to a minimum and eat more real food. Personally I'd toss all the milk completely. Make sure you get lots of good leafy green veggies, drink at least your weight in ounces of water.

And give yourself one cheat meal / week!

 

[Afgrl]

Sassy, HA HA, no relation to the AFstore, LOL. Thank you for all the encouragement and advice, I really apprieciate it. I will have to check out that book, and also the "Shadow Project." I do alternate oatmeal w/cereal, I really like oatmeal, it just gets old after a while. LOL. What is your opinion on alternating Malt-O-Meal or Cream of Wheat? I have to start keeping a bottle of water by me at all times, b/c I think it may become a habit to drink more of it if it's right next to me at all times. I do have some pictures, but they are from a while back. I'll have my hubby take new ones and get them posted on here asap. Thanks again for your reply to my post and I look forward to being a regular on here, it'll keep me motivated.

 

[Sassy69]

Oh ok I'd say go w/ Cream of Rice before Cream of Wheat -- some people (actually a larger number than are even aware) are allergic to wheat products (if you've ever seen "gluten free" stuff) and wheat is also estrogenic.

Other carb sources are potatos, sweet potatos, brown rice. Also check the Recipe Thread for recipes for protein pancakes!

Also I just noticed the juice thing -- I'd toss that too. Instead replace it w/ real fruit & eat it earlier in the day.

 

[fitbabe]

Karma. Is there somewhere to find instructions on it?

 

[negry]

hi, i'm new at this. i'm 158 pounds and 5' 4" and don't know how much body fat i have. i would like to weight 120-125 pounds. i started i diet in which my breakfast is a low oatmeal, then a fruit, then at lunch i would have a chicken breast with salad and brocoli, then a fruit again and alot of water. all i'm doing is cardio on my bike for an half of hour at 5:30 am and some times do abs. i started this a month ago and so far i've lost only 9 pounds. i would like some advice on how i can lose more weight and if i'm doing the wright things.

 

[panache]

Hi everyone,

I'll introduce myself.

I'm 5'1, about 125 pounds, 28 years old and have no idea about my body fat.

I used to run a lot at university and when I was 22/23 I weighed about between 104 and 108 pounds, and would like to get back into that shape. During that time I was mainly doing cardio (running, along with biking and swimming and only doing isolation weight training exercises 2 times a week... but wasn't

I have fairly large shoulders, no boobs and tend to gain weight on my ass, upper thighs before anywhere else, so I'm unable to wear my clothes even after a weight gain. Me, being 5'1 if I gain 5 pounds I need a new wardrobe and is really noticeable.. so a 20 pound weight change from 6 years ago is very different to what I am now.

I was down to about 114 pounds until July this year, but recently had a few changes in my life which conisted of no exercise, terrible eating habits, sitting on my ass, and being really depressed about a number of things.. and gained about 10 pounds over the last 3 months.

I find that being depressed just causes me to eat, and be more depressed and then I look at myself and don't even want to do anything or make an effort.

I am not so concerned with my weight( althought i do know what i was at when I was in good shape) but more so my size. When I gain weight, I just look like a brick rather than a woman with more curves.

I'm only just getting back into training, but am going to start doing weights 3-4 times a week and try and do my carido, running or biking in the mornings.

Because of my body shape, along with getting toned all over i want to get a rightchest - waist - hips ration.. this is quite hard to do with the lack of boobs and the tendancy to gain weight on the sides of my stomach, ass and opper thighs.

My biggest problem is diet.. I love food to much and have a very sedentary job.

I look forward to getting some good tips and motivation.. as i don't have any training partners or work-out partners in real life.

 

[Sassy69]

hey panache! Welcome to EF!

Diet is 80% the source of a fit body, and also 80% the source of a shit body

I'd suggest you start a new thread to introduce yourself. Post up your planned training schedule & current diet. Personally I really like Bill Philip's "Body For Life" book for people new to the fitness lifestyle. You don't completely have to follow the BFL diet, but its more a guideline that introduces you to good eating habits, including the idea of eating 5-6 small meals every 2-3 hrs, etc, as well as a nice training & cardio program. Also check out the Recipe Thread at the top of the board for some good food ideas so you don't think that the diet is miserable - its supposed to be something that fits your lifestyle. Its not supposed to be DIE w/ a T.

 

[Audge1205]

Hi! I'm new to this. I am 5'5 and 135lbs right now. I'm 22 years old and am the heaviest that I've ever been. I have a 4-year-old daughter and lost all my baby weight within 10 months after she was born. When me and my boyfriend got together almost 2 years ago I was 118lbs. My biggest trouble spot is my tummy, I dont know if its b/c the skin was stretched out when I was pregnant so it looks flabbier easily? I just want to get in shape and tone up and lose about 15 or so pounds. I'm not on any diet right now, I did the South Beach diet a while back and lost 10lbs, then I gained 15 back! I was wondering if anyone had some sugestions as to a diet, specific workouts, or anything that will help me to my goal. I need to feel good about myself again!!

 

[misseh]

Helloooooo Ladies,

First off I want to say THANK YOU, just reading the massive amounts of information you provide has been of great use since I found this site last month.

So in answer to the intro questions…
Stats...
120 lbs, 5’5, body fat?? (see pics http://www.elitefitness.com/forum/showthread.php?t=440281 any guestimates would be great)

Goals…
Loose the 10 lbs I have gained since the end of August, get back into a routine with diet and training. Build strength and muscle definition….loose body fat, want to be somewhere around 13%ish.

Lowdown on current situation…
I have always been athletic and have been weight training since I was around 16 for various sports I’ve played. Over the years have done everything from figure skating, to Ice hockey, Yoga to kick boxing, and a host of team sports. I’ve had the luxury life of a student for the past 4 years which afforded me the time to workout and train on a regular basis. Trained for a half marathon this summer… started a new job this fall. A demanding work schedule and the bf leaving for Europe for 4 months put my fitness life on hold …and gave me the 10 lbs of extra cochin.

I decided that my career is going to be busy and hectic for the next 10 years at least and that there is no way I’m not staying fit that whole time….and am now trying to squeeze in workout/diet regardless of what is on my plate. (sorry for the long windedness here)

THE PLAN: Been doing this for about 2 weeks now, seeing minor results, but need to keep at it...don't even ask what my diet was like between Sept-Nov

Diet: Though its been hard with a lot of business travel lately..
Some version of ..

Meal 1:
1 cup Eggwhites, 2 slice veggie bacon, 3 cherry tomatoes, flaxseed oil.
Meal 2:
Home made protein bar (175 cals, 29 g protein, 12g carbs, 1.5g fat)
Meal 3:
Tuna/Chicken/Veggie Dogs and Greens/Raw Veggies
Meal 4:
PB on Celery or apple and cottage cheese
Meal 5:
Tuna/Chicken/Veggie Dogs and Greens/Raw Veggies and ½ cup brown rice and some sunflower seeds or olive oil based gressing.
Meal 6:
Light Jello make with Protein powder

Training:
I usually have to do all my training later at night because I start work at 7:30am and finish around 6ish . Cardio is high because I’m starting training for a half marathon that’s in the spring.
Mon: Boot Camp (circuit training), Cardio 30-45 min run
Tues: Legs, Cardio: Step/elliptical 60 mins
Wed: Shoulders, Cardio: Spin class 60 min
Thurs: Bi’s: Cardio:Run 60 min
Friday: Tri’s : Cardio: Row/step 60 min
Saturday: Bikram’s Yoga Class 90 min
Sunday: Chest/Back: Cardio: 30-45 min run.

I look forward to getting to know you girls better, your stories and dedication are truly an inspiration!