need advice re getting in shape

[susie_1981]

This is probably the wrong website for me but hopefully you can help. I don't want to build up huge muscles. I just want good definition. I'm just about to embark on a high protein diet. I bought some protein powder. Now should I always mix this with milk or should I sometimes mix it with water? My brother is sort of into bodybuilding and he sometimes drinks it with milk and also with water. Also, how often should I work out?

 

[treilin]

This is probably the wrong website for me but hopefully you can help. I don't want to build up huge muscles. I just want good definition. I'm just about to embark on a high protein diet. I bought some protein powder. Now should I always mix this with milk or should I sometimes mix it with water? My brother is sort of into bodybuilding and he sometimes drinks it with milk and also with water. Also, how often should I work out?

Start here: Welcome to the board... You'll need to add so much more information then what you stated above. Height, weight, goals, food intake plus ratios you are shooting for, weights, how many days, cardio and how often. May I suggest a high protein diet may not be the best idea... Anyway read the thread below and then repost:
http://www.elitefitness.com/forum/showthread.php?t=388278

 

[susie_1981]

Start here: Welcome to the board... You'll need to add so much more information then what you stated above. Height, weight, goals, food intake plus ratios you are shooting for, weights, how many days, cardio and how often. May I suggest a high protein diet may not be the best idea... Anyway read the thread below and then repost:
http://www.elitefitness.com/forum/showthread.php?t=388278

To start, I'm 5ft 2 and weigh about 116lbs. My food intake at the moment is filled with carbs but next week, I'm going to start on a high protein diet. I'm not sure what I will eat for day to day, but it will probably be something like scrambled egg for breakfast (8am), protein shake at 11am, lamb steak with salad and a little mayonnaise for lunch (1pm), some fruit (apple & orange) at around 3pm, then at 7pm I will have my dinner which will be something like grilled chicken, with grilled bacon and cheese and some salad on the side (again with a little mayonnaise dressing) and then a protein shake before I go to bed at about 11pm.

At the moment, I try and work out at least 3 times a week. I do about 2.5 hours of cardio per week and about 3 hours of weights. I go to the gym 2 times a week which is where I do my cardio (20 mins on bike, 20 mins on running machine and 20 mins on crosstrainer) then at home I do various sets of weights on my arms, I do squats and lunges on my legs using weights and I'm also doing a fitness video at the moment, which is basically a lot of cardio (45 mins long) - I aim to do this at least 2 times a week.

What sort of diet may be best for me if a high protein one isn't?

 

[treilin]

To start, I'm 5ft 2 and weigh about 116lbs. My food intake at the moment is filled with carbs but next week, I'm going to start on a high protein diet. I'm not sure what I will eat for day to day, but it will probably be something like scrambled egg for breakfast (8am), protein shake at 11am, lamb steak with salad and a little mayonnaise for lunch (1pm), some fruit (apple & orange) at around 3pm, then at 7pm I will have my dinner which will be something like grilled chicken, with grilled bacon and cheese and some salad on the side (again with a little mayonnaise dressing) and then a protein shake before I go to bed at about 11pm.

At the moment, I try and work out at least 3 times a week. I do about 2.5 hours of cardio per week and about 3 hours of weights. I go to the gym 2 times a week which is where I do my cardio (20 mins on bike, 20 mins on running machine and 20 mins on crosstrainer) then at home I do various sets of weights on my arms, I do squats and lunges on my legs using weights and I'm also doing a fitness video at the moment, which is basically a lot of cardio (45 mins long) - I aim to do this at least 2 times a week.

What sort of diet may be best for me if a high protein one isn't?

Diet is unique... If you want a program you can check out the Shaodw program stickie which puts together, food, diet, and supplements. That diet is a 40/30/30 (Protein, carb, fat) and is a clean diet mix. Lean meats, protein powders, egg whites, dark green veggies, flax oil/olive oil, nuts unsalted (almonds, walnuts), Natural PB in moderation, Whole wheat products (check the label), sweet potatoes, etc..
I think the high protein diet like many others agree is a horrible thing to just throw yourself on. You'll run out of energy from carb deprivation, and then pretty much you'll cave into temptation and eat a bunch of junk and plop the weight all comes back on. Don't think of it as a diet but a way of eating for the rest of your life. Figure out your calorie intake by multiplying your weight by 10-12 (150 = 1500 to 1800) and start in that category for some time tracking your weight loss by pictures every week, weighing yourself, going to www.fitday.com and logging foods and figuring out ratios, taping, and if you can get your body fat measured either by someone else or purchase electronic calipers and do it yourself at home (Note: Don't use the scale Body fat as a measure)

 

[Sassy69]

- "The Shadow Project" - Excellent diet and training programs many of the EF Ladies are currently following:
http://www.elitefitness.com/forum/showthread.php?t=369796
http://www.elitefitness.com/forum/showthread.php?t=369449

 

[scorpiogirl]

A common misconception in the "mainstream" is that cardio is the answer. Simply put....WRONG! Get your diet clean, do more weight training and decrease your cardio - in that order. Good luck!

READ THE STICKIES!!!! TONS OF GREAT INFO THERE!!!!!!

 

[*Bunny*]

To start, I'm 5ft 2 and weigh about 116lbs.

This is probably the wrong website for me but hopefully you can help. I don't want to build up huge muscles. I just want good definition.

This website is perfect if you are looking on how to diet & train properly, and see fantastic results.

Given the above stats, I'm going to go out on a limb and say there is NO WAY you will build up 'huge muscles' by actually lifting some heavier weights Some sexy muscle defintion, absolutely

You're a female and do not have the necessary hormones to hold muscle mass to the extent you are thinking ...

You will get muscle but it will be small & sexy

I agree with what the Scorpian is saying thus far

Good Luck!

 

[susie_1981]

Thanks for you all your advice. One thing I am confused about is the thing about doing less cardio. I thought that by doing lots of cardio, as well as weights, and with the correct diet, you would burn more fat off which surely is what I want for better muscle definition?

 

[Sassy69]

"Less cardio"- I think we are refering to the mainstream misconception that women should do nothing but shitloads of cardio to "lose weight & tone up". The reality is that too much cardio will burn some fat, but without resistance training & the correct diet, lots of cardio will also burn muscle. Cardio only is just an incomplete approach.

 

[*Bunny*]

"Less cardio"- I think we are refering to the mainstream misconception that women should do nothing but shitloads of cardio to "lose weight & tone up". The reality is that too much cardio will burn some fat, but without resistance training & the correct diet, lots of cardio will also burn muscle. Cardio only is just an incomplete approach.

^^ Yes, the is very true.

My "less cardio" agreement was coming from her post "...(20 mins on bike, 20 mins on running machine and 20 mins on crosstrainer) then at home I do various sets of weights on my arms, I do squats and lunges on my legs using weights and I'm also doing a fitness video at the moment, which is basically a lot of cardio (45 mins long)"

I am ass-u-me-ing here she is doing 60 minutes of cardio followed by 45 minutes MORE of cardio is WAY too much for what she wants to accomplish. Also aiming to do this 2 times a week, should be more like 3-4 days a week of resistance training, correct diet and 3-4 days HIIT Cardio (max 30 minutes each session) ... something like that perhaps