dopey newbie needs SERIOUS diet help

[evilqueen]

Hi Ladies,

I know you get millions of questions like mine, but I'm hoping you have a few more answers in you. Briefly, I'm 39, in decent shape (5'2", 119 lbs., 20 % bf) but would like to get down to about 15 percent bf. (I don't compete.)

I run 60 minutes 4-5 times a week and lift 2-3 times a week. My upper abs are visible; the lowers, not so much. My upper body is pretty defined for a newbie (I've been lifting for about a year.) I eat anywhere from 1200-1500 calories a day.

My questions:

1. Am I eating enough calories? (I eat the usual fare--oatmeal, fish, chicken breast, cottage cheese, yams, etc.)
2. Am I doing too much cardio? I'm just afraid that if I don't do this much, I'll gain weight.
3. How long might it take me to get to 15 percent bf?

ANY insights or suggestions you might have for me would be very much appreciated. Thanks!

 

[Temple]

It sounds like you already know the answers....
To get really lean you need to
focus more on the weight training
increase your calories
and do less cardio at a lower intensity.

Short term you may gain a bit but in the long run you will get to your goal.

 

[Sassy69]

Hey EQ (lol ..."EQ".... ok never mind.)

Welcome to the boards! Sounds like you're in the right ballpark. Can you provide a little more detail -- maybe what you are doing just needs to be fine tuned.

- When you say 12-1500 cal -- it is possible that you are not eating enough? If you've been going lower onthe cals & possibly low carb for quite a while, your metabolism may have slowed down a little. A popular diet trick here is to "carb rotate"-- go a couple low carb days, a couple hi carb days so your body doesn't get accustomed to the same diet.

- Can you post a typical day's meal plan? Wondering what ratio of protein/ carb / fat you are currently using- and also ensure you are geting enough good fats in there.

- You may want to increase your lifting schedule.

- Are "running" like distance running on on the cardio equipment? Some will say that running is more catabolic than fat burning.

Let's see what the rest of the ladies have to say...

 

[KEL]

hello & welcome!


...and what sassy asked!

 

[evilqueen]

Hello again...

Thanks for your responses! I do keep a food log. Here's what I ate yesterday. Unfortunately, I haven't kept track of my protein/carb/fat ratio...maybe you could hazard a guess?

Breakfast: 1 cup oatmeal, 1/4 cup raspberries, 1/4 cup yogurt

Lunch: 1 chicken breast (no skin), 1 medium sweet potato

Snack: 1 apple

Snack (30 minutes before my run): english muffin with 1 tsp. jam

Dinner: grilled chicken salad (no croutons, 1 tsp. dressing--i dip my fork in the dressing rather than pour it on the salad) AND 1 cup chicken-noodle soup (didn't eat the noodles)

Snack: 3/4 cup low-fat cottage cheese

This came out to about 1,200 calories.

And one more thing: How much cardio SHOULD I do? I keep reading 30 minutes moderate-intensity, 3-4 times a week...does that sound right?

And...I just gotta ask again... if I follow your suggestions, how much bf can I expect to lose in, say, 30 days?

By the way...I've seen some of your photos...you guys are AWESOME. Gives me hope!

 

[new@gettinbig]

HI glad to have ya Personally I do not think you are eating enouh food!! You need more protein in your diet...also hit the weights heavy and hard..that should be your main focus right now..you can do some cardio..but weight training is where you will build the lean tissue..and get the most results..I would hit the weights 3-4 times a week...abs are all diet...and some genetics..drink TONS of water..are you taking an ECA stack? Tried doing cardio in the A.M. on an empty stomach?? Do you rotate your carbs so they go along w/ your activity level??

 

[evilqueen]

Boy, you guys are extremely helpful. Thanks again. To answer new@'s questions...

1. I take Xenadrine, but can only deal with 2 pills a day, and I need to take those with food so I don't end up on the ceiling. Is this not good?

2. I've tried working out with no food in my stomach...I can't do a fucking thing! People I run with think it's weird that I have to eat before I run, but if I don't, I'm useless.

3. I've never tried rotating carbs, but I've read about it here. Looks like I'm going to have to expand my food log to include counting them. what's a good ratio for someone like me?

 

[Gladiola]

Hi!

I definetly agree you're not eating enough... I've usually heard that 1,200 was the BOTTOM line & if you go below that, you risk slowing your metabolism- so eating 1,200 & working out is too low. I also didn't see any 'good fats' - try flaxseed oil, nuts, seeds, or peanut butter (Natural).

www.fitday.com is great for keeping track of everything.

A split - you might try 40%pro 40% carb 20% fat or 50p-30C-20F.

If you like doing longer cardio - you can, just be sure you are not carb depleted - when you have no glycogen in your muscles is when cardio will be catabolic - so fuel the activity with food & it's OK. I also need some food before cardio or my tummy is growling & I have no energy! But for losing fat, I think hitting weights heavy 4X per week minimum is best.

New@ posted a great thread on ECA stacks here you might want to check out. As far as how long it'll take to lose - everyone is different, hard to say.

 

[evilqueen]

Hi guys,

Do you guys think 1,600 calories is enough? That's how many I ate today. Worked out with weights HARD for an hour; 5 lower-body exercises (squats, leg press, lunges, hamstring curl, one I'm blanking on the name of right now). No cardio today.

I'm disappointed with the calorie ratio, though. Despite my best efforts, it broke down to 30 percent fat, 35 percent protein, and 35 percent carbs. Shit, red meat has so much fat in it--even the lean kind! (But my BF made it--before I told him about my dietary changes--so I felt I had to eat it.)

It's fish tomorrow for me.

 

[Temple]

Yes, for now I think 1600 is enough for now. You will probably need to increase it even more if you want to add some lean mass which will help with losing bodyfat.

Distance running is catabolic which means that it works contrary to your weight training efforts. I have found that 60 min of moderate intensity cardio on my non training days was more benerficial for fat loss. I think you will be able to do the moderate intensity on an empty stomach. Your weight training should be heavy 3-4 sets in the 8-10 rep range.

I eat quite a bit of lean red meat, round steak, sirloin and lean ground beef in addition to chicken and some fish. You will have to manipulate your diet a bit and see what works best for you. I do well on a 40/40/20 and try rotating your carbs as has been suggested.