hi im new how does this diet sound?

[trysohard]

hi im debbie im new to this forum im 19yr female uk weight 161lb height 5.5 big frame i only have about 20-30max a week for my shopping i was wondering how this sounded please be honest but remember i only have limited cash

wholemeal bread
natural peanut butter
natural rolled oats

eggs
cottage cheese

spinach
lettuce
celery
broccolli

almonds
brazil nuts
hazelnuts
macadamia
pecan
ill only get 2 or 3 types

chicken-2 for 5pound offer at the moment
fish
steak-when i can afford it
also how long does chicken stay fresh once cooked?
how does this sound?
also 1oz of water for every 1lb body weight?

 

[trysohard]

please someone reply im desperate to get back in shape my confidence is non existant

 

[tps]

its hard to say when you dont tell amounts of each.

 

[trysohard]

this is my shopping list!

im trying for 1600cal a day burning 300 in the gym
on my rest days 1300cal does the food sound ok on the list i mean?

thanks

 

[superqt4u2nv]

this is my shopping list!

im trying for 1600cal a day burning 300 in the gym
on my rest days 1300cal does the food sound ok on the list i mean?

thanks

Drop the bread opt for brown rice cakes instead. Also on the nuts go with almonds and walnuts. For cutting you should be eating 10Xbodyweight so keep the calories in around 1600. Can you give us a break down of your diet meals etc as well as what you are doing for training. Welcome to Elite

 

[trysohard]

i was only having the bread so i could have peanut butter sandwiches but i never thought of it on rice cakes lol should be quite nice

i havent yet been shopping to buy the weight training food so ill start eating this way on wednesday

but today so far iv had

100g ham-118cal
140-cambridge sachet-chocolate mint
160-trim and slim protein/weight loss bar 34g protein-160cal

but i dont know what to eat later as my cupboards are about bare i have ww wedges with brocolli and pre packaged rice and coconut curry,beans,caramel rice cakes, fruit,tuna,and a few other bits to last until wednesday any ideas??

my training is weights 1 day
day off then cardio

cardio usually as follows 30min epilator
rowing machine 2000m
bike 30min

weights i use all the machines i lift about 30-45lb (pants i know)
i can only do 20 on the peck deck or whatever you call it i always forget the name i lift 5sets 5 reps i like this way of training im only on my second week so please be gentle

thanks for the help and your body is awwweeesome btw

this is my beginning picture please dont be disgusted as i am im working on it

[/IMG]

 

[nikkita]

For fat loss, foods that can help are...

Carbs:
brown rice
oatmeal
potatoes
yams
green vegetables
unrefined whole grains

however, you should avoid: white bread, pasta, bagels, fruit sugars, milk sugar, sweets, cakes, cookies, energy bars, sports drinks and soft drinks

For protein that can help:
chicken
turkey breast
any fish or sea food
whey protein
tuna
soy protein isolate

but you should avoid: ground beef, all types of beef steaks, deli meats

For fat try getting a supplement that contain essential fatty acids (EFAs) - (omega3-6-9) so that you get your fats from healthy sources

For water as a minimum you should consume an amount greater than or equal to .66 times your body weight.

Hope this helps

 

[amore]

trysohard, have you tried HIIT training? Incorporate that into your workouts - it should help a lot!

 

[scorpiogirl]

Although I agree with Nikkita on most of the foods she listed, I will not give up red meat AS LONG as it's LEAN. Cut the fat off and don't eat it. As far as ground meat, I cook mine until there is no liquid left in the skillet. Some people even put it in a strainer and rinse it.

Your best bet is to go with fresh green veggies, sweet potatoes, ground beef or turkey and eggs. Because you have limited funds for food, you're going to get tired of it very quickly, but if you want it bad enough - you'll keep eating it.

Don't buy premade sports drinks or protein drinks. Buy powdered protein drinks and mix with water. Try not to eat anything processed - boxed meals, canned meals, cheeses, or sauces. A little salad dressing won't hurt, but use light (not fat free because it's LOADED with carbs).

Do cardio of 30-45 minutes at least 3x per week and lift weights 3-4x per week. Make sure you're lifting enough weight so that your last couple reps are difficult.

We need exact exercises, the weight you use, how many reps you do and the number of times a week you do them. We also need your exact foods, amount you eat and how often you eat - yes - it's a lot of work, but it pays off! Start logging all your food in fitday. www.fitday.com

Welcome to EF!!!

 

[Afgrl]

I agree w/everything everyone else has said. Good luck & welcome!

 

[velvett]

Hi DEBBIE!!

It's pretty cool in the women's forum no?

A few tricks - buy everything sale whenever you can.

Chicken and turkey (whole or ground) are fairly well priced and eggs - lots of eggs. When I cook chicken I will poach a 2-4 days worth at a time. Day 3& 4 I will bag in a ziplock as a meal and through it in the freezer cooked. Ground - make chicken or turkey balls and throw them in the fridge.

Tuna - look for that on sale and stock up if you can.

Supplement your protein with beans - it will act as your protein and your carbs.

You don't have to brand names - so you can save some money there (just read the labels).
Nuts - same thing, buy bulk when on sale and store in the freezer in a sealed bag or container

Veggies - you can buy frozen bagged kind - no sauces or seasoning.
If you find fresh veggies on sale - cut, wash and boil slighly, rinse with cold water, dry well and throw it into the freezer.

Do you have warehouse like discount shopping in the UK?

We have places like BJ's and Costco in the US that offer a better value for a lot of products than regular markets do.

 

[trysohard]

Thank you for the advise starting from wednesday (my food shopping day)
ill start logging everything down in a book and after my first week ill post it for you so you can pick at it and give me ideas.

ill post a pic once a month too.

my current weight is 11.6.4

also does anyone know the best moderately priced protein powder?
i was looking at the maximuscle ones for 32pounds the promax 1 would this be a good choice and how long would a 908g tub last also how many times a day and at what times do i take it?

 

[mermaid]

Welcome to EF. This is an awesome board. Good luck with your goals

 

[scorpiogirl]

also does anyone know the best moderately priced protein powder?
i was looking at the maximuscle ones for 32pounds the promax 1 would this be a good choice and how long would a 908g tub last also how many times a day and at what times do i take it?

There are a number of websites you can go to and find discounted protein powders. I would suggest getting one that's lower in carbs (under 20 per serving). Here are a couple of sites....maybe others will stop in and provide more sites for you.

www.betterbodz.com
www.vitamindeal.com

Universal is a fairly inexpensive powder - not the greatest tasting or mixing powder - but it works. Many of the girls - and guys - on this board use Optimum Nutrition. I personally use the ON Pro Complete - tastes great and mixes easily. Good luck and ask away if you need to!

 

[trysohard]

iv been shopping today here is exactly what i bought

2 small chickens whole 99p on special offer 10 days before sell by date but ill have at them by then or i can freeze them

4 cans of tuna flakes in brine
2 bags of frozen broccoli florets
3 tubs of cottage cheese
12 eggs
250g almonds organic
200g walnuts organic
3 gluten free, gm free,no artificial additives,no added salt,organic rice cakes
natural pb 1.59

10pounds spent on nuts and peanut butter and rice cakes
8pounds on the rest

is this ok?

ill start a log tomorrow of my exercise and food calories time in gym etc

next time i get payed ill buy 2 tubs of whey light
and take 2x a day morning and night before bed
hope im doing ok as im just going on what iv been told here sorry if im not doing it 100% i will hopefully learn from my mistakes

also iv read you need 48 hours for your muscles to recover so is it a good idea to do cardio 1 day then weights the next day (then rest day) etc etc

also i can only get a lift to the gym at around 4:30pm night so how long do you reccomend not eating before i go and also do i eat something within an hour of finishing the gym like tuna on rice bread? for example and for water is it ok if its straight from the tap or should i buy a filter too?

i appologise for all the questions

 

[amore]

i appologise for all the questions

Don't ever be sorry for asking questions hon. We're here to learn and to better ourselves. Without being curious and asking questions, we'd never learn anything!! Keep asking and you'll get to wherever you are going!!

;-)

 

[trysohard]

hi does anyone know if its safe to order from bodybuilding.com as this is the only place i can find the whey light but unfortunately the shipping to uk is 39.99 usd also im a little worried as iv put on like 3-4lb in say 2 week is this ok? i do look better in the mirror but i was hoping for maybe a slight weight loss too

also today i pushed myself i started high 3 sets no problem then i had to lower it drastically and really struggles with almost nothing i was shaking with effort on the lighter reps after the high ones is this normal?

 

[Sassy69]

I've had no problems w/ ordering from bodybuilding.com. In fact they send me customer service emails asking if there is anything else they can do for me.

As far as weight - your total body weight is made up of muscle, fat, bone & water. The water component can vary a lot over the course of even a day. You know how bloated you feel during that time of month- you can change 5-8 lb just due to water retention. Dont' get hung up on weight. It always changes and if you have changed your diet & training, you may also be creating more muscle / losing bodyfat. The weight number coudl stay the same or even go up a bit, but the composition of that wieght (i.e. muscle & bodyfat) can be changing. If you can get your bodyfat measured, go by that. Otherwise go by how your clothes fit & the mirror. Don't get hung up on the weight.

Also the dropping the weights thing is just your body showing where its strength & endurance have their limit.

 

[trysohard]

thanks sassy thats cleared up a lot from today iv promised to log all my food and exersice so far heres what iv had

6;30 maxi muscle cyclone banana protein shake iv had to borrow my bfs until my whey light comes

25g walnuts 172cal? the calories on the pack are smudged not sure if it said 688 or 638 per 100g i divided the highest number by 4 any way to be on the safe side

today is my rest day as far as exercise is concerned
tomorrow cardio then day after weights

i wanted to log down weights lifted reps and machines used for you guys but wont i look silly walking round with a pen and notebook? lol

for dinner i plan on having chicken fresh and brocolli do i have to pull the chicken off the carcus and how much is chicken per 100g does anyone know?

30crunches also lay on side and raise legs as high as possible this is for inside of legs and outside 15 each side

1 wriglyies stick of gum
4 pint of water with 1 cap of sugar free dilute juice
i cant drink it on its own

25g almonds

chicken leg roasted 180 per 3oz
chicken breast 140 per 3oz is this correct?

also 3 oz chicken 100g brocolli
pint of milk

calories just under 1800 will i gain on this?
i will go lower tomorrow im sure someone said 10-12x bodyweight for cutting so im hoping this is ok????

 

[trysohard]

here is an updated picture i still have the sausage arms and double chin but im working on it and iv gone from 11.7 to 11.3.4 since taking advice from you guys thank you so much xxxxxx

 

[scorpiogirl]

Well, D....sounds like you're very eager to learn and you've come to the right place!

As far as your calories....I would stay close to or 1700. One thing you have on your side is that you're young and your metabolism is probably still a little higher. That's something to smile about!!!

I don't know how "into" this you want to get, but I have a scale at home so I know exaclty how many ounces of food I'm eating. I'll make a large amount of chicken breast and bag it in 5-8 baggies making them all 4-6 oz. Scales aren't expensive. I bought mine for $9.99 USD.

On eating before and after workouts....try to do your cardio on an empty stomach or at least 3 hours after eating. After working out, try to eat within the hour.

 

[mermaid]

Hi D,

You're 11 stone 3? That's 157 pounds so 10 x 12 times body weight for cals is 1570 to 1884 - I'm 152 and have found it better to stick to the lower end but that's just me - I am a bit older than you!

100g = 4oz and that would be a good portion of chicken without the carcass - meat only.

I know the girls would have told you to use www.fitday.com - it really is a good tool and helps you to plan within a 40:30:30 macro profile.

I read that you were looking for cheaper ways to buy food. Which supermarket do you shop at? I always found Asda to be one of the cheapest. Is there a Makro near you? You need to know a member but you can get some really great deals there because you can buy in bulk - it's just like Costco that the other girls were talking about.

PM me if you have other questions or just post here. It's an awesome site - good luck with your goals.

 

[nelmsjer]

I wanted to log down weights lifted reps and machines used for you guys but wont i look silly walking round with a pen and notebook? lol

trysohard, you'll actually be one of the few that are serious about your progress and goals if you write it down. I would bet money that the most effective goal achievers here, in terms of fat loss, write down both their diets AND their workouts.

The earlier in life all of us (me, too, so I'm not preaching ) learn to not care about what other people think, the better off we'll be. Think about it this way: only about 3% of the population are truly SUPER successful in any given area, to include everything from spirituality to money to fat loss. That means 97% of people are doing it wrong and need to learn from the top 3%. It's tough to do, mentally, though, because it means you won't be doing what the other 97% do on your way to success. You'll have to be different from almost everyone else, in other words. I find if I ask myself what group I want to be in...the 3% of the super successful or the 97% that don't get there...that it makes it easier to not care what the vast majority of people think.

Ok, I'll shut up now. You simply seem so eager to learn, and I don't want it spoiled by fear of the thoughts of the unsuccessful.

 

[trysohard]

thank you for that starting from tommorrow ill take a little note book and pen and write down weight lifted diet and reps iv also ordered two 2kg tubs of whey light unfortunately im now 11.5.4 but its still better than 12.4 what i was to begin with ill not give up till i reach my goal and ill still not give up after

ill just be able to go a little easier on myself to maintain hopefully
i have a problem i dont like chicken and fish or tuna

so that means ill be living off of nuts and rice cakes and peanut butter

this week iv been living off ham sandwiches, milk, almonds, rice cakes and peanut butter and 1protein shake a day there my bfs but im using his until my whey light arrives and the odd orange and apple

my ideal diet what i would like would be chicken salad sandwich for dinner
oats for breakfast fruit as snacks nuts and curry and rice for tea but i know this isnt as good as my current food also i like milk and probiotic yougart drinks if i have these will it slow me down the weight loss i mean>

i also find it hard to make up the calories im eating like if i go to the gym and say burn 400cal then i have to eat 2000cal in food which i find difficult to do with the rice cackes and protein drinks my body is starting to take on a better shape but i would like to see weight loss to this is rather discouraging as weight loss or fat loss is my main goal thanks for listening and supporting me

debz x

 

[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

 

[scorpiogirl]

i also find it hard to make up the calories im eating like if i go to the gym and say burn 400cal then i have to eat 2000cal in food which i find difficult to do

You don't need to be eating 2000 calories a day - stay around 1700. Even if your weight training and doing cardio - stay aroun 1700. This is all your body needs for fuel. If you find your starving all the time, then increase it a little bit, but for just starting you don't need to eat 2000 calories. Especially if your cutting.

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.

You can train 3 days a week and do cardio 3 days a week. Just make sure your not hitting the same muscle group 2 times in a row. In fact, I would suggest lifting weights AT LEAST 3x a week. More muscle means less fat.

 

[trysohard]

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?