Hi everybody, I'm new!

[trex74]

So here it is,
I've been looking at this site for the last little while, soaking up information...
I'm kinda shy on the inside, so it's took a bit of time to suck it up and make friends.
Have started to work out (weight lifting and cardio) regularly. My fiance is a huge support, works out a lot, and is in great shape. So I finally realized I owe it to myself to get healthy
I was never "fat", but never really muscled either. I was active as a girl, but got messed up on drugs and alcohol as a young teenager, and stopped exercising and eating well. I stayed thin by having a 20 year addiction to cocaine, but I have been completely clean and sober since May 2007. So, I'm more aware of my body and my health.
Quit smoking almost two months ago too.
I'm 35, 5'9" 155, not sure how much body fat. I wear a size 6. I have been told I look athletic, which was always a bit of a laugh, considering my history.
So, any advice you can give me on my work out plan and diet would really help.
Currently so far:
Cardio (treadmill) 30 min, 3-4 x/week
3 days weights
calfs/legs/abs
shoulders/triceps
back/biceps

My eating habits on a typical day:
Breakfast:
banana
two egg whites, I egg yolk, cooked in microwave
1/2 cup Quaker Instant oats
Snack:
protein shake
Lunch:
4 oz chicken/tuna on bed of mixed greens w/ cucumber, green pepper, bean sprouts, 1 tbsp olive oil, lemon juice
Snack:
protein shake
Supper:
4-6 oz meat/fish (chicken, tilapia, roast beef, pork)
1/2-1 cup brown rice
mixed salad greens w/ veggies: cucumber, tomatoes, green peppers etc. w/ 1 tbsp olive oil/lemon juice or vinegar
sometimes I have an apple after dinner, sometimes not
Don't usually eat after 7-7:30
I punched this all into Fitday, it said about 1550 calories, Protein 40%, Carbs 30%, Fat 30%
Most of the fat seems to come from the meat, is this an issue??
My last question might be dumb, but I see on the treadmill that my optimum fat loss heart rate is 125 or so, and my optimum cardio rate is 155 or so. I'm hitting 175+ with a steady, slow jog. I'm a little worried that's too fast. Also not sure how to lower it without just walking...
Thanks all for being so inspiring!
T

 

[jaimejame78]

Welcome!! I'm new here too!

We are a lot alike same body type same diet and activity level and close in age. You asked a lot of good questions I didn't think to ask. I also run on the treadmill or outside. I love it, however I have always heard that like you said the heart rate for fat burning is about 123 beats per minute. I find in order for me to keep it at that rate I have to run at a very slow pace like around 5.0 and I don't feel like I am working very hard. SO I would love to know the answer to your question what is the right heart rate to stay at and if you are looking to burn fat should you do a different form of cardio and stick to running just for endurance training??

 

[PhoenixS]

Welcome! Congrats on kicking the evil habit and getting healthy. There are lots of nice and knowledgeable ladies here to help you.

 

[rnch]

hi there!

you have joined the best fitness website there is! this site has an unlimited amount of information about nutrition, exercise and overall fitness. i am consantly amazed what i learn here.....and not just about working out!

if you have a question you wish to ask in private, PM (Personal Message) a moderator of the thread you are reading. moderators and mentors are here to help YOU.

read & learn here!

 

[musclemom]

Welcome to the Board, Trex!

I can't congratulate you enough on conquering two horrible addictions, wow.

I confess I'm not quite clear on what your goals are. Your diet is great if you're trying to lose weight but at 155, at your height, and a size 6, I can't see why you'd want to do that (I'm 5'9" myself). Off the cuff, if you're looking to build muscle you're going to need to bump your calories up (maybe as high as 2400 a day, 10x to 12x your bodyweight in calories is a cutting diet, very hard to build much muscle on that) and keep the intensity of your lifting high. Granted, that's without seeing the actual details of your workouts.

Again, welcome to the board

 

[*ebony*]

hi! welcome to EF. this the place that go me started on my health journey. make sure you give the stickys' at the top a look, they're awesome!

 

[superqt4u2nv]

Welcome to elite I think from what your saying you goal is to eat healthy and be healthy. Your diet for the most part is pretty good I do think you could eat more closer to 1800 calories if you looking to lose a little weight if not up to 2400 would like pack on some pounds as MM said. Also you need more meal at least 5-6 more whole foods less shakes. I would also suggest cutting back the carbs later in the day like none after 6 try to get the majority in before then.

 

[trex74]

Thanks everybody,
yeah my goal is to be healthy...gain strength and muscle mass, but also to cut my fat percentage. I totally agree about having more whole foods, the protein shakes don't feel like they are cutting it for me...not only expensive, but i still get hungry.
so, i'm going to bring more food to work and bring my calories up by a bit too.
I'll try the no carbs after 6 too...
On another note...I discovered what it feels like to "overdo" it. I was working on my legs yesterday, did leg presses, calf raises, leg curls, leg extensions, and inner thigh presses, 3 sets of 10 each. Wow, guess I am not as strong as I thought. By the end of it, my legs were shaking and I couldnt bend my legs to sit down. I got home, and my legs were on fire, really really hurt and a strange pins and needles feeling. Thank goodness that feeling is gone now, just stiff and sore. Ouch! Next time I'll maybe do a bit less.

 

[RottenWillow]

Welcome!! I'm new here too!

We are a lot alike same body type same diet and activity level and close in age. You asked a lot of good questions I didn't think to ask. I also run on the treadmill or outside. I love it, however I have always heard that like you said the heart rate for fat burning is about 123 beats per minute. I find in order for me to keep it at that rate I have to run at a very slow pace like around 5.0 and I don't feel like I am working very hard. SO I would love to know the answer to your question what is the right heart rate to stay at and if you are looking to burn fat should you do a different form of cardio and stick to running just for endurance training??

JJ, to stay in the zone historically said to be most effective for encouraging bodyfat mobilization, it shouldn't feel like you're working particularly hard. For most people that heart rate zone is going to have a ceiling of about 120 beats per minute.

I should also mention that SBT recently posted results of one bit of research that tested this accepted theory and appeared to find only partial support for it.

 

[trex74]

Thanks for the info, I appreciate it...I'll give the slower run a go!