debbie's log

[trysohard]

ok my food for today

rolled scottish oats made with plain water
brown chicken salad sandwich
pint of water
25g almonds
bag of plain 33% less fat walkers crisps (sorry)
almost a pint of orange juice (carton but 100% pure)
ham with prawn salad sandwich on best of both bread
sveltesse probiotic drink its new it says may help maximise fat metabolism.
this is 1003 calories after taking exersice calories off

exercise

15min rowing level (7) 117calories
epilator 20min level (7) 226calories
bike 20min level (4) 75calories

i only have about a spare hour i train at 4:30 till 6 usually
i have 1 day cardio then a weights day then a rest day this way i get 48hours in between weights for them to rebuild.

iv ordered two 2kg tubs of whey protein light to help with fat loss and maintaining muscle, i dont believe in weight loss pills as i had a bad experience and ended up in the accident and emergency room in hospital.

any idvise will be appriciated ill be happy if my food is 80% clean because i know this way i will be able to stick to it if that makes sense.

ill probably have another ham and prawn salad sandwich and some nuts later to make up the rest of the calories.

thanks for listening


this is yesterdays log

 

[trysohard]

today

breakfast 1best of both bread/toast with sugar and salt reduced beans 100g
this is 190cal

pint of water
sveltesse probiotic drink 28cal
1 and a half ham and prawn salad sandwiches 475cal
plain 33% less fat crisps about 115cal
thats so far its 1pm here

i intend to up my cardio to 1hour to 1hr and a half from today and ill go 6x a week instead of 5x and ill do cardio and weight training on the same days so i can fit it in

 

[buffalogal]

i intend to up my cardio to 1hour to 1hr and a half from today and ill go 6x a week instead of 5x and ill do cardio and weight training on the same days so i can fit it in

I don't think you need to do 1.5 hours of cardio. I think in most people's view, even 1 hour of cardio is too much - especially if you're going 5-6 days a week. Don't push too hard on the cardio or you may burn out.

If your diet is tight, it will do most of the work for you. If you do have to (or think you should) do that much cardio, try to drop it to every other day.

Good luck on your journal and your goals!

 

[scorpiogirl]

Do NOT do that much cardio!!! You will be wasting muscle. You need the muscle to help burn the fat. Do 30 min. if you absolutely have to, but an hour to an hour & a half is WAY too much. You should be lifting weights during the xtra 1/2 hour to hour.

Get rid of the OJ. Too much sugar even if it is natural. I also think you're eating too much bread.

STOP taking the exercise calories off!!!! You do NOT need to do that. All that does is puts you right back to where you were. In order to lose fat, you need to be at a caloric deficit. If you are adding those calories right back on based on calories burned - you're no longer at a deficit and you will be spinning your wheels.

Hope this helps you.

 

[Daisy_Girl]

Too much cardio, too much processed foods.

Want more detail.

Age?
Current stats?
Goals?

Timing of meals?

 

[scorpiogirl]

http://www.elitefitness.com/forum/showthread.php?t=445469

Here's what you need, Daisy......

 

[Daisy_Girl]

To be helpful, all info needs to be in one post. People shouldn't have to search the boards for the relevant information in order to help someone.

 

[scorpiogirl]

cardio 3x a week and weight training 3x a week so i need to go 6 days out of 7?

also do you think it would be ok to eat 1500 or 1600 and train say burn off 300-500 calories wouldnt this put me at 1000cal?
im sure 1200 is the minimum calories suggested?

is it best to do less reps and more weight for muscle gain?
for weight loss is more cardio less weight training required?

my current weight is 11.5 iv lost 2lb in about 2 weeks but maybe this could be low on the scales because of muscle weight gain maybe?

I pulled this from the other thread you had going. From now on, just keep everything on this thread so we don't have to try to find the other info (as Daisy was saying above).

cardio 3x a week and weight training 3x a week so i need to go 6 days out of 7? That would be ideal, but if you can't get there 6x a week, do some training and cardio on the same day - do cardio last.

also do you think it would be ok to eat 1500 or 1600 and train say burn off 300-500 calories wouldnt this put me at 1000cal?
im sure 1200 is the minimum calories suggested?You need to get the "calories burned" thing out of your head. Here's what you need to do....eat your 1700 calories a day, train and do cardio.....that's it. FORGET the calories burned thing!

is it best to do less reps and more weight for muscle gain?
for weight loss is more cardio less weight training required? For muscle gain (bulking), yes....less reps, heavy, heavy weight. For fat loss (cutting), somewhere around 30 min. of cardio 3-5 days a week, weight lifting moderate weight (hard on the last couple reps) 3-5 days a week. If you want to lose - you STILL need to be lifting weights.

 

[trysohard]

right so here is my plan.....

30min of cardio monday,wednesday and friday

45min weight training (as there are only a few machines) tuesday,thursday and saturday

not as much processed foods any ideas for replacements of the foods we are talking about? not to exotic or to boring as i have a 20-30 pound shopping budget

also eat 1700calories or as close as possible no matter what exercise i do is all this ok???

time of meals usually i dont have a scedule but about half an hour after waking, then about 11:30 then about 2pm then maybe 4 then 7pm this is roughly but i snack in between like oj dilute juice, nuts, fruit etc

my height 5.5
weight 11.5
age 19
goal - weight loss and toning

 

[scorpiogirl]

not as much processed foods any ideas for replacements of the foods we are talking about? not to exotic or to boring as i have a 20-30 pound shopping budget

Unfortunately, you might be stuck with boring! Just choke it down. Once you start seeing results, it won't bother you as much. Chicken, fish, lean red meat, low GI carbs and get the fat in too with your flax and nuts.

also eat 1700calories or as close as possible no matter what exercise i do is all this ok???

Yes....that's right!

time of meals usually i dont have a scedule but about half an hour after waking, then about 11:30 then about 2pm then maybe 4 then 7pm this is roughly but i snack in between like oj dilute juice, nuts, fruit etc

Try to eat every 3 - 3 1/2 hours. This helps to keep your metabolism higher. NO MORE OJ!!!! (unless it's like a sip here and there) Easy on the fruit- we've already talked about that.

Log in Fitday to stay on top of it!

 

[buffalogal]

Unfortunately, you might be stuck with boring! Just choke it down. Once you start seeing results, it won't bother you as much. Chicken, fish, lean red meat, low GI carbs and get the fat in too with your flax and nuts.

SG hit the nail on the head with this one. After a while, it will just be automatic to reach for the staple foods: chix, turkey, fish, etc. It will be so ingrained in you that you eat because you have to eat, not because you want to. And you'll eat what your body needs, not what your tastebuds want. May take a while to get there, but keep plugging away at it and you will. Good luck!

 

[Sassy69]

Hey girl, as I"m sure you are seeing, to get into the "fitness lifestyle" you need to get past a few misconceptions that are just the hardest things to break out of. I struggled w/ the idea of eating oatmeal for the longest time - this is something this weird old lady made us eat when my parents hired her to babysit us when they went on vacations longer than 3 days. She was like the evil step mother. Now I *LOVE* oatmeal. The couple things to try to let go of:
- Goals - yes we all get that you want to lose bodyfat & create lean muscle - I guess you can use the calories counting & burning numbers to guide you, but the reality is that you are trying to make the training, dieting & cardio part of your lifestyle so you will just do it and not get too hung up on the numbers. One draw back to the numbers is that if you follow the numbers plan tightly for say 4 weeks and you are seeing the results but maybe you are losing bodyfat where it is only visble in your upper body but not your lower half -- this is your body showing you how it deposits & burns fat, i.e. how it reacts to the changes you've made. That is part of what you need to discover and that will also guide your results.

- diet - yes the food changes may appear really boring, but as mentioned above - if you start out just thinking of food as the fuel you need to get your body to respond the way you want and not for taste or what you feel like eating, eventually it becomes just that - its time to refuel, so shovel down your protein ,fats & carbs. HOWEVER, because you aren't on a competition schedule you do have more freedom in the strictness of your diet - there are a HYUGE number of ways to make food taste better and make it more interesting even on a budget. Definitely check the Recipe Thread at the top of this board! Things I do include relying on spices like paprika, some very light salt mixes, fresh ginger, etc. I never used to use this stuff and now my food is fantastic when I use it. Water starts to taste REALLY GOOD when you drink it alot and when you train alot. I go thru phases w/ the diet soda, but I ALWAYS feel better when I drink enough water. If the taste doesnt' thrill you, then just focus on how much better you will feel as a result of drinking water.

- SALT will be a treat if you dont' use it often.

- You will just generally start feeligin better about everything after a couple weeks of honest sticking to the diet.

- Make sure you don't over eat, but eat enough so the training you do doesn't leave you exhausted. You should be sleepign really good and feeling energized in the mornning. IF you don't, then revisit your diet and see if there is anythign in your daily life that is tapping your energy - could be stress from job or anything else. Address that.

- Cardio - don't burn yourself out w/ lots of cardio. You can always increase 5 min / session if you want ot kick up your results a bit. That depends on how your body burns fat - for me I really need to pound the cardio to get results. I've gotten down to 8% bf w/ diet & 2x/day cardio. (But note that's extreme for competition and its not somethign you maintain more than 3 days)

Also w/ cardio you can change it up w/ intervals (HIIT) instead of just steady state cardio.

You are on the right track! You can review some of the programs that are listed in the "Are you new to EF Women's Board - START HERE" & "TOP THREADS - MUST READ!" stickies at the top of the board.

 

[trysohard]

for me I really need to pound the cardio to get results. I've gotten down to 8% bf w/ diet & 2x/day cardio. (But note that's extreme for competition and its not somethign you maintain more than 3 days)

yhis sounds interesting could you explain more please?
my bf is currently 32.8 im sure

 

[c3bodybuilding]

Wow, that's a ton of cardio. I would do a simple routine with a focus on compound lifts such as squats, chins (use assited at first or negatives if you can't complete them), rows, etc. Then follow that up with some mid level intensity cardio a few times a week for 30-45 mins a pop. I would recommend working your way up. but you seem to be used to all that cardio! You don't need machines and a ton of cardio to build a lean, shapely body, but squats and a good diet with proper ratios WILL go a long way!

If you want some routine help, do a search on Realgains and proper training. He made a *great* post on the womens board a few years ago, I only wish I had saved the link!

 

[Daisy_Girl]

yhis sounds interesting could you explain more please?
my bf is currently 32.8 im sure

Sassy is talking about getting ready for a competition. At such a low BF%, some people do cardio 2x a day to get the last little bit of fat off and to reduce water retention.

Not to mention, this is also coming from a woman who has spent YEARS figuring out what works for HER - through diet, cardio, and weights. She did NOT just start doing 2x a day cardio at the beginning of trying to achieve results ... this was ONE TINY thing in the scope of a HUGE plan.

At 32% BF, there is NO WAY on earth 2x a day cardio is the goal here. Changing diet and doing smart training is the way. Resorting to MORE cardio is not going to give you the results you want long term. I PROMISE.

 

[scorpiogirl]

I SOOOOO second that! Lift those weights and eat clean, Girl! Do it week by week.....you'll see the result, and you'll be so happy you stuck with it!