hey kbgrl and phem !!!!

[ladyhawk25]

hey girls whats up , just wanted to let yall know that i started my life change as yall put it . lol anyways ive cut my food intake in to half and ive been doing 250 to 300 sit ups and every other day im starting at 15 lbs of lifting weights and ive been doing but crunches (lol) your probley wondering what those are or maybe not but anyways i lay on my back and lift my lower back and butt of the ground and as im doing that im tighing my butt and rocking my legs back and forth , it really works i can feel my muscles tighting . well i just wanted to thank yall for the advise and NOOOOOO im not taking that apple cider vinager diet , i tasted it and YUCKY !! LOL . well im gonna go and gte off here take care and keep up the good work .

 

[Sassy69]

ladyhawk-

Couple things before you start going extreme -- I don't know what your daily caloric intake is now, but before you just "cut it in half" take a look at what you are consuming and dont' cut yourself short -- you NEED food to run! If youdon't eat enough your metabolism will think you are in starvation mode & it will slow down to the point where you won't lose weight -- your body will just hold on to whatever body fat it has because it will think that not enough food is coming in. You might want to talk to a trainer at the gym to have your diet evaluated and then determine what to keep, what to cut. You will probably need AT LEAST 1500 cal of good proteins, fats and carbs.

Also with sit ups -- you don't need to do hundreds of them -- you can't "spot reduce" so all the sit ups in the world will not expose a 6-pack until your overall body fat goes down. Usually abs are the last thing to show anyway. Do 3-4 sets of maybe up to 20 reps, but very intense reps -- w/ abs its the intensity and not the number that you do.

Make sure you add in some cardio -- read WarLobo's thread on "When 30+30 NOT = 60".

You're off to a good start so dont' cheat yourself on good diet & exercise! Good luck. And read MORE -- spend some time on the Diet & Training boards as well.

eDiets.com and About.com (search under Diet / Exercise) to learn more!

 

[ladyhawk25]

thanks i will do that , m cal. intake is probley 1200 maybe a lil more dunno for sure , what i ment by cutting my intake is instead of eating a very large meal i just cut it in half . for instance today i have 5 peaces of french toast sticks with very lil syrup , then i had a yogurt , then i have four thick pretzels , then for dinner i had a peace of chicken off the grill with honey mustard and a baked potatoe with of course sour cream and butter , i know thats a no no (lol) but i had water and gatorade and a glass of milk for liquids . i have cut down on sugar , i use to drink alot of coffee and eat lots of candy , but now i think im doing better than what i was . lol well thanks for the info takecare .....................

 

[new@gettinbig]

if u are looking to lose weight...eating like that is not going to get u there!!! French toast and syrup??? Pretzels??? U need to eat CLEAN...several meals a day...tons of protein...u are eating way 2 many carbs...simple sugars!!!! Chicken, tuna, egg whites, turkey breasts, lean red meat etc.....some good veggies....good COMPLEX carbs like oatmeal, yams, rice yada yada yada.....Cut out the other stuff and u would be amazed!

 

[KBgrl]

LMAO ladyhawk!!!! ... ur ok though !!! im gonna let it slide this time... i not feelin TOO snippy today. well...just about everything i was going to advise after reading ur post.... was taken care of by these ladies before me sooooooo all i have to say is...congrats on making an improvement... and KEEP READING!!!!

 

[ladyhawk25]

new , im just starting and it will take me time to get with the program , i told ya i just cut most of my sugar out , and i told u that i had just a lil , shit i didnt even eat all of the syurp i probley took two of my french toast and barely stuck it in there . and i threw the rest away cause it was to sweet . i use to eat alot of choc. and i totally took that away from my self same with coffee i use to drink about 2 to 4 cups a day ,i dont drink any now . same with sodas i dont drink them , all i have been drinking sinse i have started which was 2 days ago . is water and gatorrade . so please dont be sarcastic towards me for eating french toast and syurp . im a newbee at this ........

 

[new@gettinbig]

No sarcasim here, just tellin u like it is, so u dont waste your time in the gym, if u are going to do it, midas well do it right??????

 

[ladyhawk25]

oh ment to ask yall how do i go and check my fat % is there something on the internet where i could go and check my % ?

 

[Phemomena]

glad i can be inspiring... but EAT!!! when i'm "dieting" i eat over 2500 cal a day!!! you need food to support that activity... clean foods will help you get the energy to support activity... do a search for diets, i've posted mine here and on the pics of members board (this is the most recent one)... i have a fast metabolism, so you may not want to go that high with the cals, but you have the right idea by eating a number of small meals (bump them up to 5 or 6) rather than 2-3 big ones... that'll give you sustainable energy through out the day...

lifting is a start make sure you work all the major muscle groups in your body, not just your abs and butt! (legs, back, chest, shoulders, biceps, triceps...) you'll feel better when all your muscles are tighter, and a little muscle will go a long way to help burn fat...

cutting down on sugar is a definate plus... good work on that one... try this instead of french toast...
take a piece of whole wheat bread put it in a frying pan, soak it in skim milk... take a glass and cut a whole out of the centre of the bread, crack an egg inside the whole in the bread, cook it up... maybe add a little all natural maple syrup rather than pancake syrup (NO ONE can make me give up my maple syrup!!!)...

rather than pretzles get some veggie sticks... add some more protein, clean carbs.... and some good fats (all natural peanut butter, flax seed oil ect)

you're getting there... keep it up, keep reading, you'll learn new stuff every day... i know i do!!!

about the bf- go to a gym and get someone to pinch you with those caliper things... (they may have other methods too)... but this is the best way to check your body fat... most web sites will just give you a bmi (body mass index) number, which is similar but not the same as body fat (do a search for BMI to find one of those, it will be of some help if you can't get the bf done right away)

 

[ladyhawk25]

for my height which is im 5f3 and my weight im 145 my bmi is 26 is that good or bad ???

 

[KBgrl]

GOD -- ur good phem!!! ur posts knock us all out of the water... where do u find the energy to post such great ones time and time again...oh wait...i know . nahhh --im being serious though...ur posts are great. if we all had such patience

 

[ladyhawk25]

you are all good , i thank you for being great teachers . keep up the great jobs girls , theres planty more like me . but hey ya gotta love me

 

[Phemomena]

lady - i believe that is normal but on the high side of normal (they should have a chart) that tells you where you are...

a lot of gals on this board are in various stages of pre-competition diets etc that will bring them to bodyfats (or BMIs) that are at or below 12%... its best you don't compare yourself to this level now, you're healthy... but there is always room for improvement.. some of us have gone to somewhat extream measures to bring our bf below what our body is comfortable at... just keep up trying to get the 'lifestyle' down for now, you'll find that alone will do wonders for your shape... add some muscle, do some cardio, clean up the diet and get enough food to get all that activity in there, and you'll be catching up to us in no time!

kb - i get frustrated just like everyone else, but i'm always willing to help someone who asks and trys and is honestly trying to change and not just jumping for the quick fix... (do a search for a user named batgirl that posted on here (woman's board)... you'll see a true case where i lost my temper with some fool!!! that type of hardheadedness just irks me!!!)

i'm off to bed... nite girls

 

[KBgrl]

kb - i get frustrated just like everyone else, but i'm always willing to help someone who asks and trys and is honestly trying to change and not just jumping for the quick fix... (do a search for a user named batgirl that posted on here (woman's board)... you'll see a true case where i lost my temper with some fool!!! that type of hardheadedness just irks me!!!)

i'm off to bed... nite girls

sweet dreams little one

 

[Phemomena]

sweet dreams little one

ay... who you calling little???

(hehe... worked my chest and bis today... pump was intense... some guy in the gym asked me what my arm workout was... hehe... a guy asking lil old me for advice... LOVE IT.... hehe)

okay... i'm gone... nite

 

[flex4life]

hi lady
gotta chirp in... didn't see any EFAs (ESSENTIAL fatty acids) in your diet... or did I miss seeing them?

hope you are adding them in...flax, Udo's. They will help burn fat , cut cravings...needed for good health. If not in your current nutrition, please read up on them- generally 2 T per 50-75lb of bodyweight- makes a huge difference in reaching the goal of a leaner, stronger, & tighter physique we all want.

Glad to see you cut the sugars & sodas...good luck

 

[KBgrl]

ay... who you calling little???

(hehe... worked my chest and bis today... pump was intense... some guy in the gym asked me what my arm workout was... hehe... a guy asking lil old me for advice... LOVE IT.... hehe)

okay... i'm gone... nite

u like messin with my head dont ya!?!?!!? always having to post last. well not this time buddy!! ur goin down phem!!! im taking ur ass out!! im postin pics soon and ull see the damage KBgrl can do... hehe, ok well maybe ur just a tad more "deisel" then me but with my convictions i think i could kick ur ass ummmmm maybe

 

[new@gettinbig]

lady- make sure whoever takes your bodyfat knows what they are doing!!! There are a lot of people out there that have no clue and their readings could be WAY OFF!!!

 

[ladyhawk25]

good after noon ladys , thats for all the info sure can use it . and i didnt get anyone to take my bodyfat count i used something on the internet . dont know if its acuret . but i found a few and they say the same thing . i do ahve a pic of my self but cant seem to post it if anyone could help me with it ill show yall what i look like . i had ppl tell me that i look like i weigh between 110 and 120 . so i guess i really dont look like i weigh 145 but i do . dont know whats up with that anyways hope yall had a great day , mine was very tiring my work takes alot out of me cause i work out in the heat all day . so im in the sun sweaten my lil ass off well ladys take care and hope to talk with yall tonight laters

 

[Texas Guns]

I want to hear more about these "butt crunches"!! Sounds more like a kinky sex position!! But if it works, hey, who am I to say!!!

 

[Phemomena]

hope you're drinking lots and lotsa wata out in the sun all day (lucky you.... some of us never see the light of day except for the small little slits of lights that get through the bars that they have on our cubicle windows....)

did you try to attach the pic using the attach file function that appears when you are creating a post/thread (you just click browse and then located the pic on your harddrive, click okay and it should be attached to the thread...)

pm me if you are still having probs

 

[ladyhawk25]

here is my personal body fat check . tell me what yall think ok thanks ............



Name: nichole
Age: 25
Sex: Female
Body Weight: 145
abdomen : 30.0
right thigh : 22.5
right forearm: 9.25
Activity Level: Active
--------------------------------------------------------------------------------
Body fat percentage: 27.4%
Healthy body fat standard: 21% (adjusted for age)
Fat weight: 39.7 lbs.
Lean weight:105.3 lbs.
Target body weight: 133.3 lbs. (Your current weight minus the fat loss for health without any muscle gain)
Desired weight loss: 11.7 lbs. (The fat loss needed to reach a healthy level without muscle gain)
Body fat level: poor
Suggested Exercise Level: general reconditioning, physical exam recommended

 

[keiko]

The on-line BF calculators are VERY ball-park. Google for one and find one that asks for thigh and calf measurements. (sorry I don't have a link).

I pay no attention to BMI because it doesn't differ between fat and muscle. I'm sure Arnold's BMI is astronomical and yet the word "overweight" doesn't spring to mind.

Here's a site that will let you type in your food and tell you how much protein, fat, etc. you've eaten.

http://www.fitday.com

At 145, to cut, you want to eat 10 cal. per pound with 1 gram of protein per pound.

Nobody think I weighs 155 either, and with 17.5% BF, I'm not too worried about it. Like you, I work outside most of the time, and having muscles definitely comes in handy.

 

[poohbear]

Using the body mass index (BMI) is not really a good indication of your body fat percentage. Short bodybuilders weighing over 200lbs will have a very high score if using BMI. Go to an exercise physiologist or a doctor to find out your tru BF percentage. Hydrostatic weighing, most expensive, is the most accurate.

According to my Sports Nutrition Book, you can calculate your daily calorie requirement (approximate) by multiplying your body weight with 10; then adding your activity level (sedentary 20-40%; moderate 40-60%; very active 60-80%); plus calories needed for any added exercise.

Sounds complicated

 

[ladyhawk25]

here is my pic ladys

 

[ladyhawk25]

hey phem it didnt work i tried to post it and its not there

 

[Phemomena]

A BMI is a good ballpark estimator for the average person (who is not overly atheletic)... if you have a great deal of muscle tone it wont work...

(kieko- i recomended this to her based on past threads where i estimated her fitness level, i don't encourage the use of these things normally, but for new comers, who do not have access to accurate bf readings, they can be helpful...)

lady - you should get to a gym and get pinched by the calipers to get the most accurate reading, but if the concensus among the on-line tests you are taking is the same, its probably a good starting ballpark figure to go from...

some people carry bf better than others... i when i was up around 150 no one ever thought that... i am VERY small framed and in clothing i was probably a size 10-12 which is in no way a large size, but on my frame, and no one thought that i was at all big... (i've actually had people come up to me and say i had no idea you were so tiny, i thought you were bigger boned than you are... eeek!!! )

its all about how comfortable and happy you feel with yourself... and your weight/size... no one thought i was fat, but i felt fat at that weight... i had no muscle tone, and my body was just soft and sloppy... i'm assuming that in some ways you feel as i did when i was your size (and that you are probably smaller boned like me)... i worked hard, and it took me awhile, but i'm now sporting the best bod i've ever had... and i love it!!!

 

[ladyhawk25]

i did this thing were u messure your bone on your elbows which gives you what frame you are mine is 2 1/2 inchs . dunno if that is any good either ????

 

[ladyhawk25]

texasguns what i do is i lay on my back i put my feet underneith the couch to hold my position . then i lift my lower back and butt of the ground and sqeeze my buttocks and while im doing that i i rock my legs back and forth it really works cause if it didnt then next day my butt and inner thighs wouldnt have been sore . you have to keep your upper back on the ground

 

[ladyhawk25]

hey phem just wanted to know if this is to much intake for a dinner cal=550 tfat=23grams satfat=11grams col=135mg sodum=1160mg i know thats prob way to much sodum total carb= 9grams sugar=5grams protein=43g dietary fiber=1 gram please let me know if thats a good dinner or not cause i can cut it down some . thank again hun and did u see my pic yet ????? the dinner is yumyum

 

[keiko]

No pix yet.

I don't use the frame measurement cuz it really has nothing to do with how many pounds of muscle and how many pounds of fat you have. You can have a big frame and have lots of muscle and yet wear a smaller size than someone whose smaller but flabbier. Muscle is denser than fat, so it takes up less space.

That does seem to be a high sodium total and a way too low fiber total. Sodium will bloat you, and fiber, as in leafy green veggies, makes you feel much, much fuller. YOu might search here for cutting diets--I know there have abeen a lot in the last 2 months or so. The total cals. seem fine.

 

[Phemomena]

well, with a breakdown like that, i'll assume that its some type of processed food (microwave dinner i'm guessing)... make your own food and you'll have much more control over what you are eating... but its a start... don't be afraid of clean carbs (potatoes, brown rice, sweet potatoes, veggies)... protein is good...


the pic is huge (not you, the size the pic takes on the harddrive... i'll have to play with it, see what i can do on this laptop, may not have the right tools handly... but i'll try (haven't looked at it yet, downloading it now... i'll let ya know )

 

[Phemomena]

saw the pic.. nikki you look great, definatley carry the weight well i wouldn't guess it. keep working on the diet and workouts (lift some weight ) and you'll see great results, probably pretty quickly too...

i emailed you a smaller version of your pic for you to post, if you have problems still, let me know and i'll post it...

 

[KBgrl]

the pic is huge (not you, the size the pic takes on the harddrive... {quote}

 

[ladyhawk25]

glad you like this pic , and no it wasnt a tv dinner , it was chicken fajitas i have one and a half . and yes it ws homemade ..... and it was yummy too . lol well i did my 3rd work out to day . i can feel my stomach getting a lil tighter ....... and i drank water all day to day it felt like i was gonna burst wel gotta run its dinner time .... and again thanks for all the help i needed ..........