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Brand new! Looking for pointers

Noa

Noa

New member
Hi all :)

I'm brand new to lifting, I've been a cardio slave for years (long distance running). So, time for change!

I plan on posting my daily diet and exercise, and any criticism or pointers would be appreciated.

I climb once a week (Wednesday), so no lifting mon and tues until I get a bit better (lifted on Sunday and still a bit achey/ stiff.)

Stats at present:
5'9
163lbs
34.5-29.5-38

Monday 23rd
B1. Apple
Workout - 30mins of HIIT on treadmill
B2. Protein shake
L. 2xchicken legs - no skin, chocolate :(
D. 'Quiche' made with low fat cottage cheese, 2 eggs, mushrooms, corned beef, onion and 20g cheddar served with vegetable ratatouille.

Fat - 65g (43%)
Carbs - 73g (21%)
Protein - 126g (36%)

I have ordered NROL4W - I don't know how good people think this is?

Thanks,
NxXx
 
Noa said:
Hi all :)

I'm brand new to lifting, I've been a cardio slave for years (long distance running). So, time for change!

I plan on posting my daily diet and exercise, and any criticism or pointers would be appreciated.

I climb once a week (Wednesday), so no lifting mon and tues until I get a bit better (lifted on Sunday and still a bit achey/ stiff.)

Stats at present:
5'9
163lbs
34.5-29.5-38

Monday 23rd
B1. Apple (Insuline spike)
Workout - 30mins of HIIT on treadmill
B2. Protein shake
L. 2xchicken legs - no skin, chocolate :( (Insuline spike)

D. 'Quiche' made with low fat cottage cheese, 2 eggs, mushrooms, corned beef, onion and 20g cheddar served with vegetable ratatouille. processed meats high in sodium and fillers
Fat - 65g (43%)
Carbs - 73g (21%)
Protein - 126g (36%)

I have ordered NROL4W - I don't know how good people think this is?

Thanks,
NxXx
Click to expand...

You are not eating enough and you are not eating the right things either. See what I have put in bold please check out http://www.elitefitness.com/forum/w...mens-forum-start-here-678961.html#post9404567
This is the diet I recommend to most everyone.


This is a simle general diet plan I suggest eating 5-6 small meals a day calories should be about 10-12 x wieght

Diet wise start with a ratio of
40% Protein
30% carbs
30% fats (good fats)

Stop eating carbs after 6 p.m.

You should be getting a gallon of water in a day you can also drink green tea decaf and other decaf herbal teas as much as you like.

Once a week you should have a cheat meal this keeps your body guessing and leaves you with a treat to look forward to.

These are approved foods (if it is not on the list you shouldn’t be eating it)

• Turkey skinless breast
• Chicken skinless breast
• Fish
• Lean beef
• Buffalo
• Egg whites
• Omega eggs
• Skim milk
• Low-fat cottage cheese
• Wild-game meat
• ezekiel bread
• Sweet potato
• Steamed brown rice
• Oatmeal
• Barley
• Beans
• Kidney beans
• blueberries
• Strawberries
• Greek yogurt
• Broccoli
• Asparagus
• Lettuce
• Cauliflower
• Green beans
• peppers
• Mushrooms
• Spinach
• Cabbage
• Celery
• Zucchini
• Cucumber
• Onion
• Avocado
• Sunflower seeds
• Pumpkin seeds
• Natural Peanut Butter
• dry roasted peanuts unsalted
• raw almonds and almond oil
• walnuts and walnut oil
• macadamia nuts and oil
• sesame oil
• Olives and olive oil
• Flax seed and flax seed oil
 
I used to climb...really liked it

lifting can help climbing quite a bit
 
I beat this to death but...keep a food log

I finally took this advice seriously and it was an awesome help...fitday is good
 
shirlene29 said:
I beat this to death but...keep a food log

I finally took this advice seriously and it was an awesome help...fitday is good
Click to expand...

Yep if you got an iphone and you don't keep a food log you should be kicked in the box just saying it so freaking easy.
 
Noa said:
I use my fitness pal on my iphone :)
Click to expand...

My Fitness Pal gives you a pie chart of your macro nutrients ( carb, fat, protein). Focus on the %ages QT posted. Don't worry about how much pro, carbs they wan you to eat.

Focus on clean proteins, veggies, low GI carbs and healthy fats.
 
Noa said:
Thanks guys!
Try again tomorrow... I know today wasn't great.

NxXx
Click to expand...

How long have you been dieting for?

It might be a good idea for you to set some goals like I eat clean all week and on Saturday night I can get a reward meal this way you wont feel deprived.
 
superqt4u2nv said:
That's a good app for sure keep plugging away make better choices and you will see results.
Click to expand...

Definitely. Working on diet is an ever-evolving process. You will always be makin tweaks and changes. Focus on clean, whole foods and the rest will work itself out as you work on it.

Bad days happen to everyone. Don't let it get you down. You can always make better choices tomorrow.

Sick around - the women here have a lot of knowledge. We also are honest and willing to help. You'll learn a lot an make some great gains!
 
Thanks for all the support - friendly forum :)

Diets & I are old friends! I've never been big, but I've always wanted to change a bit here and there... Typical woman!

Goals sounds like a great idea!

1. Hit 3xweights & 2xHIIT per week
2. Allow 1 treat meal, and clean the rest of the time
3. Hit target macros (40/30/30)

So! Trying again today.

B1 - Scrambled eggs (2) and beans
Workout - HIIT (no weights due to climbing tomorrow) & Day 1 of NROL4W
B2 - Protein shake
L. Salad & Protein powder, berries and milk smoothie
S. Macadamia nuts
D. Chicken salad with avocado, cucumber, tomatoes and oil

I *hope* this looks a little bit better! Off to the gym.

Have a good day all!

NxXx
 
Noa said:
Thanks for all the support - friendly forum :)

Diets & I are old friends! I've never been big, but I've always wanted to change a bit here and there... Typical woman!

Goals sounds like a great idea!

1. Hit 3xweights & 2xHIIT per week
2. Allow 1 treat meal, and clean the rest of the time
3. Hit target macros (40/30/30)

So! Trying again today.

B1 - Scrambled eggs (2) and beans
Workout - HIIT (no weights due to climbing tomorrow) & Day 1 of NROL4W
B2 - Protein shake
L. Salad & Protein powder, berries and milk smoothie
S. Macadamia nuts
D. Chicken salad with avocado, cucumber, tomatoes and oil

I *hope* this looks a little bit better! Off to the gym.

Have a good day all!

NxXx
Click to expand...

Today does look much better nice work. If I was going to be very picky I would say for your lunch it might be better to have chicken salad vs the protein powder smoothie because protein powder although good for you is processed and overall I like to try to stick to whole foods a much as possible. Shakes are best left to post workout and sometimes preworkout.
 
superqt4u2nv said:
Today does look much better nice work. If I was going to be very picky I would say for your lunch it might be better to have chicken salad vs the protein powder smoothie because protein powder although good for you is processed and overall I like to try to stick to whole foods a much as possible. Shakes are best left to post workout and sometimes preworkout.
Click to expand...

I can def see the point to this. Protein powder is great for PWO and can be a meal in a pinch. But prob not best to always use it as a meal.

THAT SAID, I am a hypocrit. I have a protein powder smoothie for breakfast every morning. I love it and it fits my schedule best. With 2 kids, one being 11 months, and working full time I just don't have time in the morning to prep eggs, etc. A smoothie jut works for me there.

So really, try to eat whole real foods for meals as much as possible. That really IS best But if a shake fits as a meal for you and it WORKS for you, don't stress.
 
Morning all.

Thanks for the pointers. I don't know how you do it Daisy! You must be so motivated to fit being a mum in with an active lifestyle.

It's climbing night tonight, and with that a bit of a challenge... We head straight into town after work and tend to eat in a noodle and sushi bar. I was thinking sushi with no dressing may be a good choice? Some sort of meat/fish and rice combo?
It's a bit difficult to plan today, as I'm also eating lunch at work - poor planning for today! Here is a rough skeleton,

B1 - protein shake
B2 - fat free Greek yoghurt
L - lean beef and salad
S. macadamias
D. Something from the noodle place! Edit - I'm thinking maybe salmon ramen and chicken yakitori?
Workout - climbing for 2hrs
 
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Noa said:
Morning all.

Thanks for the pointers. I don't know how you do it Daisy! You must be so motivated to fit being a mum in with an active lifestyle.

It's climbing night tonight, and with that a bit of a challenge... We head straight into town after work and tend to eat in a noodle and sushi bar. I was thinking sushi with no dressing may be a good choice? Some sort of meat/fish and rice combo?
It's a bit difficult to plan today, as I'm also eating lunch at work - poor planning for today! Here is a rough skeleton,

B1 - protein shake
B2 - fat free Greek yoghurt
L - lean beef and salad
S. macadamias
D. Something from the noodle place! Edit - I'm thinking maybe salmon ramen and chicken yakitori?
Workout - climbing for 2hrs
Click to expand...

If you could get them to go light on the sauce chicken yakitori is a so so option.

Best option would be sashimi and edamame. The sticky rice they use at sushi places has sugar in it that's how it's made sticky so no rice unless they had plain brown rice.
 
I went for chicken, with the sauce on the side!
I find out if I'll be doing the NYC marathon soon. I entered it a while back, nice excuse for a trip to America as I've never been.

Today! Just the outline to begin with,
B1 - protein shake
B2 - eggs and tomato
L - plaice, carrots and green beans
D - chicken breasts , veg, small bit of houmus
S - I just wasn't hungry today! Very busy at work.
Workout - NROL day 2 workout B, 10mins of HIIT

Todays macros - Protein 41%, carbs 18%, fat 40%

This has been my typical values the last few days, sometimes slightly higher in carbs (30% max) and lower in fat (34%min).
 
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Planning ahead for tomorrow,

B1 - protein shake
B2 - scrambled eggs and tomato
L - chicken curry (homemade)
D - *my weekly treat meal* eating out, and I'm thinking it'll be venison, followed by a creme brulee and some red wine :)

No workout tomorrow.
 
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If you end up doing the NYC marathon, your macros may change quite a bit. Your carbs will need to go up. Food choices can still be clean though.
 
Got my rejection this morning :( probably for the best of I'm leaning away from endurance now!
 
Noa said:
Got my rejection this morning :( probably for the best of I'm leaning away from endurance now!
Click to expand...

Awwww, sorry. Even though it may be for the best it still sucks. Bah.

Good excuse to kick your ass in the gym with some different goals!!
 
Thanks Daisy :)

I have been a bit bad this weekend, although as of yesterday I was down to 160lbs. Stats 35-29-37. Friday was a booze binge and Saturday went to the tune of pasta and curry...
Need to try a bit harder today! Not easy when eating out and the menu isn't offering easy options! Gym today, day 3 of NROL, first week done!

B. vegi omelette with 20g cheese and beans
L. Chicken and wholemeal rolls
D. Chicken salad with olive oil, scotch egg
 
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Good morning!

Start of a new week! I'm very motivated this morning. I have a friend coming to visit at the weekend, so Saturday night will be my 'meal off'. Gym tonight, week 2 of NROL.

B1 - shake
B2 - eggs and tomato
L - chicken, cottage cheese (low fat) and veg
D - homemade Thai green chicken curry
S. Strawberries and greek yoghurt

Macros -
Carbs 90g/25%
Protein 163g/45%
Fat 50g/30%
 
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And tomorrow! I hope I'm as dedicated to this log in a few months...

B - eggs and lean bacon
L - edamame and pea salad, ripple (I hadn't any chocolate for a week!)
D - leftover thai green chicken curry
S - scotch egg, Greek yog

Macros
Carbs - 83g/22%
Protein - 119g/33%
Fat - 76g/45% (bit high!)

Another day at the gym. Really enjoying NROL at the moment
 
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Good evening all,

Good session tonight, increased my lunge dumbbell weights this evening, although I think I must have weak wrists, they're a little achey!

Climbing tomorrow, so weights night off, then I'm going to have to do another 2 days back to back as I have a friend up all w/e and don't want to miss any days!

Tomorrow,
B1 - shake
B2 - chorizo omelette
L - salmon & green beans
D. Chicken ramen soup and yakitori chicken
S. ?

I'll be avoiding the chocolate tomorrow...
 
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This evenings dinner ended slightly different, chicken, gyoza and thai salad.

Managed a 50ft wall this evening on a level 5 route, so I'm very happy :D

Todays macros
Carbs - 21%/71g
Protein - 37%/121g
Fat - 42%/62g

B1 - 2 egg omelette with mushroom and 25g cheese
B2 - shake
L - Tuna, avocado and salad
D - Chorizo and potato hash with poached egg
S - ?

Day 5 of NROL tomorrow, nearly the end of week 2 already!

Macros for tomorrow -
Carbs -21%/51g
Protein -34%/124g
Fat -52%/83g
 
Had a really good gym sesh today! Managed to up my weights on the Lats machine to 30kg (this is good for me), and during my shoulder press sets, I can see shoulders and some arm definition! Very happy girl!

Today's food,
B1- 3 eggs
L- chicken salad
D- chicken, corn cob, salad, houmus, carrot sticks

It won't be a healthy weekend in terms of drinking, my friend is up so it'll be boozy. Off for spray tan! Have a nice weekend x
 
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