hi. i'm new :)

[ironwings]

Hey you - you are doing so well. Post up that nutrition and Thandie will give you lots of good stuff. Just remember to keep it simple.

Are you still looking for advice on your workouts? I think they could be tweaked a bit. Remind me how long you have been lifting weights?

 

[kerriheffel]

not sure really where to start. i'm 23 years old, 5'8, 175 pounds, and the last time i checked by BF% it was mid to high 20's.

i'm looking to burn fat, and get super lean. i weighed appox. 187 the end of dec.

i try work out 3-5 days a week...40 minutes of lifting/circuit training (alternating body parts each day), and 40 minutes of cardio.

i would LOVE for someone to critique my daily diet...i try to keep my calorie intake between 1000-1300. (i've been told that my calorie intake is too low....) i use fitday.com to keep track.

breakfast (0800) myo-plex light, made with soy milk...(usually split this w/ my mum so i'm only getting half.)

snack (1100) apple

lunch (1400) salad w/ lean protein ( 3oz. tuna, turkey, or chicken), and light dressing.

dinner (1800) baked chicken breast (4 oz.), brown rice (.5 cup), and steamed veggies (1 cup)

sometimes i'll have a snack after dinner, but i feel guilty eating so close to bedtime.

Any thoughts or comments would be so appreciated. Thanks so much xx

since my first post, i've increased my calories throughout the day (more protein), and taken about the carbs at dinner. but for the most part, everything is the same. drinking A LOT of water during the day (75 oz. or more) and maybe skim milk in a decaf coffee twice a week.

 

[Thandie]

since my first post, i've increased my calories throughout the day (more protein), and taken about the carbs at dinner. but for the most part, everything is the same. drinking A LOT of water during the day (75 oz. or more) and maybe skim milk in a decaf coffee twice a week.

I'd keep the brown rice for the early part of the day. I see you're not getting enough carbs, perhaps protein as well. I don't have a complete schedule of your meals. Believe me, everything counts.
I suggest about 5 to 6 small meals a day (providing your schedule), consisting of starch carbs, grains, leafy vegetables and lean proteins. You're drinking lots of water, which is good. If you can replace the coffee for green tea would be more beneficial.

 

[kerriheffel]

iron wings, i'd love more advice on my workouts..i'll take all the advice i can get from you guys. i've been lifting for a while, i mean i was in a gym when i was 16, obv. working out more seriously as i get older. i feel like it takes a lot for me to get that 'sore' anymore after a workout. (btw i love that sore feeling LOL) i try to switch up my exercises, machines, and weight, but still can't get there....

thandie, i can do the 5 to 6 small meals. how many calories should small meals be each? 300? and how late is too late to eat my last small meal? a couple hours before bed?

someone posted earlier that i don't have that much weight to lose, what about my BMI being 'overweight'? a 'healthy' range for someone my height is 127-164. i feel like if i was at the lower end of that range, i'd look awfully hungry...

THANK YOU GUYS!!

 

[stilleto]

welcome to EF kerri!

don't be a slave to the scale. everyone carries weight differently.

 

[Thandie]

iron wings, i'd love more advice on my workouts..i'll take all the advice i can get from you guys. i've been lifting for a while, i mean i was in a gym when i was 16, obv. working out more seriously as i get older. i feel like it takes a lot for me to get that 'sore' anymore after a workout. (btw i love that sore feeling LOL) i try to switch up my exercises, machines, and weight, but still can't get there....

thandie, i can do the 5 to 6 small meals. how many calories should small meals be each? 300? and how late is too late to eat my last small meal? a couple hours before bed?

someone posted earlier that i don't have that much weight to lose, what about my BMI being 'overweight'? a 'healthy' range for someone my height is 127-164. i feel like if i was at the lower end of that range, i'd look awfully hungry...

THANK YOU GUYS!!

Hi,
Around 300 calories is pretty good. Remember, however to eat protein and carbs together. Have around 135 g of protein, 130 carbs and 40 fat for now. You determine what your goals are and how you want to look. That will determine how much weight you'll need to lose.
What are your goals again?

 

[musclemom]

someone posted earlier that i don't have that much weight to lose, what about my BMI being 'overweight'? a 'healthy' range for someone my height is 127-164. i feel like if i was at the lower end of that range, i'd look awfully hungry...

THANK YOU GUYS!!

BMI is virtually useless for gauging your weight if your height and frame size is outside of the range of norm for your gender. Doubly so if you are serious about lifting.

Without knowing your frame size I'm going to guess you probably shouldn't even think about going under 150 something. 120 for a 5'8" woman is what those anorexic skinny fat supermodels weigh.

For a way to gauge your frame size look here:

Body frame size? Small frame, medium frame, large frame?.

Little caveat here, though check BOTH your wrist and your elbows. If the measurements give you both the same results then that's your frame, but if you have, say, small frame wrists and large frame elbows, then you probably have a large frame (this is particularly true if you have wide shoulders).

 

[kerriheffel]

my goals...this is where i'm never sure how to answer. maybe feeling 100% comfortable in a bikini. weight wise, i've always felt that 140-145 was a good goal to shoot for, but i know the number doesn't mean anything....so i guess i'm not really sure what my goals are. just be as confident as i can be. i mean, in my head i have an picture of what i'd like to shoot for....i always thought that brooke hogan was a good goal for me. we share similar body structures.

Brook hogan image by mctammy on Photobucket

frame size...no surprises here. LARGE. wrist and elbows. is going below 150 a bad idea? **shovels green beans in mouth**

 

[musclemom]

my goals...this is where i'm never sure how to answer. maybe feeling 100% comfortable in a bikini. weight wise, i've always felt that 140-145 was a good goal to shoot for, but i know the number doesn't mean anything....so i guess i'm not really sure what my goals are. just be as confident as i can be. i mean, in my head i have an picture of what i'd like to shoot for....i always thought that brooke hogan was a good goal for me. we share similar body structures.

Brook hogan image by mctammy on Photobucket

frame size...no surprises here. LARGE. wrist and elbows. is going below 150 a bad idea? **shovels green beans in mouth**

Shoot for 150, take naked pictures of yourself from front, side, back, make the decision from there.

Large frame, 5'8" with muscle, don't be surprised with what you can maintain comfortably. Remember, fat is fluffy

 

[kerriheffel]

what about supplements/vitamins?