just starting out need advice on losing fat fast

[trysohard]

hi im debbie im new im 19 female from the uk im new to training and i was wondering how i can gain muscle and lose fat the fastest way possible im currently 5.5 161lb lots of fat i would like to be 130lb streamlined and curvy, toned and attractive, another problem i have is only 20pounds for my weekly shop any ideas on foods/calories needed i aim for 300cal in the gym every other day also is it best to work out in the morning before any food is consumed for best fat loss?

any idvice will be very much appriciated thank you in advance.
here is a fat horrible before picture i look like miss piggy i know please help me change this, thanks

 

[dgatehouse]

Well, there are some things that you need to know. First, if you want to lose fat the best way than quickly is not the answer. You should aim for 1 maybe 2 pounds a week, more than that and you'll lose muscle. Second, I hope you don't mean 300 cals a day. That little will just screw up your metabolism and you'll never be able to lose fat efficiently. You need to find out what you're TDEE is and than maybe drop that 15-20%. If you're eating below that you should ramp up like 250-300 cals each week until you hit that.

It takes a while, but this is more of a marathon than a race.

 

[Agent Dana Scully]

Its kinda hard to gain muscle AND lose fat at the same time. But if you wanna do both, try TKD or CKD.

If i want to drop the fat, i just go 0 carbs. Thats just me, though. I get lazy when it comes to calculating numbers, counting calories, meal frequency, etc... So i just eat 0 carb meals like 3-5 x day for like a month.

When i do it, i test out my BF % so i can see how much of it was water, muscle, and fat. Like last month i dropped 20lbs, 5 of it was water, the rest fat, and maybe like a lb of muscle or so. I need to do this for comps for rock climbing. When i get back on carbs, i stick to low GI carbs, like green vegies, and some brown rice, i'll gain 5lbs doing this, but thats just water weight, and i maintain there eating regularly like i did before the diet.

 

[nikkita]

Keep in mind that in order to get amazing results, amazing effort is needed from you.

It would be good to know how you currently eat, what type of workout you do and how much rest do you usually get per day.

On the other hand, I wouldn't recommend to workout in the morning empty stomach, unless you already are intermediate to advanced in regards to your workouts and diet.

 

[Black03SVTCobra]

http://www.weight-loss-resources.com/calculators/dailycalories.html
Calculator to figure out your tdee, total daily energy expenditure, this will get you going in the right direction, post back up with the numbers.

 

[trysohard]

i burn 300cal in the gym every other day, i use the epilator,rowing machine and bike i also do 5 sets 5 reps on bench press,lat-pull down and the one for the chest where you bring your arms together (sorry im such a dum ass)

my diet isnt the best but as good as i can get it without the food being so horrid i wont eat it and so expensive i cant afford to

this is what i ate today
i like eating down to earth unexotic foods

breakfast-heinz tomatoe soup 2 best of both unbuttered bread

snack- apple and probiotic drink

dinner-3 bananas

snack-i know this is bad but i can resist 1 a day
but today had 2 dairylea dunkers jumbo tubes snack pot but its only 128cal and errrm 6.2 fat

i take of the calories burnt from the gym from my total daily calories and i eat just over 1200 a day is this ok?

from tomorow im going to drink more water too ill try for 4pint

and im going to have for breakfast oats with honey to as iv heard this is a good start to the day??

thanks x x x

 

[Black03SVTCobra]

I believe 1200 cals a day is a little on the low side, but not 100% sure. I will let someone else chime in on this. As for food that you should include in your diet these are the basics-chicken breast, tuna, green veggies, whole wheat bread,brown rice, yams.





flax
nuts

 

[trysohard]

since starting iv actually put on weight but my figure is better ie tighter and more toned is this good or bad the weight gain? also im going to the gym at half nine morning on an empty stomach is this good ill try this for 2 weeks see my results im impressed with my bum its now firm and peachy

 

[powderguy]

since starting iv actually put on weight but my figure is better ie tighter and more toned is this good or bad the weight gain? also im going to the gym at half nine morning on an empty stomach is this good ill try this for 2 weeks see my results im impressed with my bum its now firm and peachy

A firm and peachy bum is ALWAYS a good thing in my book

Yes, gaining weight is NOT a bad thing when you are working out. muscle weighs much more than fat at the same volume.
So, when you work out, you are losing fat, but at the same time, you are gaining muscle, so you might actually GAIN weight ! Don't freak out

When you do your cardio, keep it short and sweet (3-4 days a week at about 65% of your maximum heart rate).

 

[Prizz]

since starting iv actually put on weight but my figure is better ie tighter and more toned is this good or bad the weight gain? also im going to the gym at half nine morning on an empty stomach is this good ill try this for 2 weeks see my results im impressed with my bum its now firm and peachy

Yes a firm Bum.... Always nice.... Half Nine?... Your British is showing strongly.... Which is also always nice in my book....

Ok, now on to the diet.... You're prob noticing fat loss on your Bum cause that's a common spot women will see loss initially.... Sounds like you need diet ideas from what I'm reading.... How about a cheese Omlette in the AM? Can you get Whey Protein powder? Whey is pretty cheap, and tons of online sources for it..... The shakes become great "in between meals" calories... You need to consume some calories like every 3hrs to get your metabolism moving.... Get some Deli meat, and wrap a piece of cheese around it, and eat that.... Few of those (like 3 or 4) and you'll get full.... You can buy alot of REAL food on 20 pounds per week, and get whey protein powder too.... Keep us posted on progress and your diet....

rizz

 

[trysohard]

yea im english lol very common and down to earth too in case you havent noticed lol

does anyone have any advice on like a total shopping list i can get for 20pounds? as id really like to do this im already addicted to the gym i have to go every day at least 1 hour or i feel sort of dirty and cheap for missing it but i feel good when i go im just a little worried about the quick increase in the weight though is it true you put on weight with muscle then in turn the muscle burns the fat then i will start to lose weight thanks a lot for your help sorry for being so un- experienced i bet it anoyes all you pros

 

[fortunatesun]

You might want to try circuit training for at least one of your workouts.Pick one machine for each body part and do 2-3 sets. Keep your pace brisk.

When I first went into the gym I had the same goals in mind. As a non-athletic person, this was a good way for me to learn what my muscles were supposed to be doing and that pushing weights were good for not only building muscle but burning fat as well.

Circuit will give you a fast full body workout and, if you keep your intensity up, increase your stamina. Most importantly, you'll begin to develop self-awareness of what your physical capabilities are. Knowing who you are is important if you want figure out how you're going to get to where you want to go.

And of course the other posts are right. You're changing your lifestyle. You've go to change your diet to go with the new you.

 

[velvett]

WHOA....

1st off you're not "miss piggy" by any means, 2 - you have a great figure - very hourglass, 3 - really don't get too focused on actual bodyweight it's a number we get hung up on - your actual body fat and a mirror are what your guidlines should be and perhaps a measuring tape.

You can do both, add muscle and loss fat but one will have to take some precedence over the other. I would focus on figuring out a clean diet that will fit into your budget (your current food choice are not appropriate for your goals) Then really focus on trainning and adding muscle (looks to me you already have a good base to start from) and don't focus on the scale you could maintain the same weight and shrink over all as your body composition changes.

I believe 1200 cals a day is a little on the low side, but not 100% sure. I will let someone else chime in on this. As for food that you should include in your diet these are the basics-chicken breast, tuna, green veggies, whole wheat bread,brown rice, yams. flax nuts

^ You should be eating at least 1500 if not 1600 to start - you will have to play with this and see how your body responses. You have to think of your metabolism like a furnance - no fuel, no heat - no heat, no weight loss. On the flip side - over feed and the furnance will be straining to get the job done.

A general food list:

oatmeal
cream of wheat
potato
sweet potato/yams
rice brown/white
cottage cheese (this doesn't work for everyone)
all green veggies
peppers (red yellow too)
eggs
egg white protein powder
whey protien powder
chicken
fish
pork
lean beef
eggs
almonds, walnuts, pecans
peanut butter (this works for a lot of people)
avocado
olive oil (salads/ veggies)


Fruits - (some people can diet with them some can't)
berries
melon
apples
peaches
tomatos
bananas (small and on occasion)


Avoid most dairy (I know - the cottage cheese - it has protein too. dairy's like fruit some can some can't)

Avoid anything processed, white or prepacked in a box (except some brands of rice)


Stop by the women's forum and read all the stickies and post up and introduce yourself to the ladies, you'll find a lot of support there.



Welcome, and good luck!

 

[velvett]

Here are some examples of diets that some of the ladies of the women's forum have used. (GET ON THERE AND SAY HI!)

SAMPLE 1

Meal 1
5 Egg Whites, 1 Whole Egg
1/4-1/2 cup Cream of Wheat or Oatmeal (made w/water, cinnamon, splenda)

Meal 2
Protein Shake w/ water or skim milk (check your calories)

Meal 3
4-6oz chicken, turkey or fish
3oz potato/yam (small to medium)
Fat Source (almonds 10-15)

Meal 4
4oz chicken, turkey or fish
Green Veggie (unlimited)

Meal 5
Protein Shake (after workout) w/ water or skim milk (check your calories)

Meal 6
4oz chicken, turkey or fish
Green Veggie (unlimited)
Fat Source - 1tbsp Olive Oil


SAMPLE 2

Meal 1
5 Egg Whites, 1 Whole Egg – optional frozen spinach cooked
1/2 Cup Oatmeal or Cream of Wheat

Meal 2
Cottage Cheese – not fat free get the regular one
Unlimited Green veggies or 6 medium strawberries or 15-20 blueberries (you will have to see how your body responses to diets w/ fruit)

Meal 3
4oz chicken, turkey or fish
Unlimited Green Veggies
Fat Source – 1tbsp Olive Oil or 10-15 Almonds
If you are fatigued add a small potato or yam or 1/3 cup rice brown or white

Meal 4
Protein Shake (after workout) w/ water or skim milk (check your calories)

Meal 5
4oz – chicken, turkey or fish
Unlimited Green Veggies
Fat Source - 1tbsp Olive Oil

Meal 6 (optional)
Protein Shake (after workout) 1/2 water 1/2 skim milk (check your calories)




SAMPLE 3

Meal 1
Protein shake w/ water and berries (6 med strawberries – 10-15 blueberries)

Meal2
10-15 Almonds

Meal 3
Baby spinach leaves (unlimited) with 4-6 sliced strawberries, 10-15 blueberries
4-6 oz – chicken, turkey or fish
small to med- yam, potato or 1/3 cup rice
1 tbsp Olive Oil & Balsamic Vinegar

Meal 4
Protein shake w/ water and berries (6 med strawberries – 10-15 blueberries)


Meal 5
6 oz chicken, turkey or fish
small yam, potato or 1/3 cup of rice
Unlimited green veggies

 

[trysohard]

wow thank you for the info velvet ill but that next time i shop the egg whites not on there own straight down is it? i tried that before and it was like swallowing hmmm u know nearly made me throw up!

also on a lot of the veg packs where i buy my fruit and veg it doesnt have nutritional value labels just plain packs also what is cream of wheat? yams? thought potatoe was bad? what do i do with the peppers.

do i need both egg white protein powder and whey protein powder is any ok?
all this food sound expensive and i dont like most of it

i do like rice chicken, ham, cottage cheese,salad,oatmeal,all veg all fruit except advocoados and brussels i like fish expensive though 4pounds for 6 cheapest


how does this sound

breakfast oats and water with 1tbs honey

snack apple?

dinner wholemeal peanut butter sandwich tea fresh prawn salad with low fat dressing?

and protein meals in between?????

this is a pic of my boyfriend he works out too im tying to lose this weight so i dont lose him

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[trysohard]

hi do you have a link for the womens forum please as i cant find it thanks a lot