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Need Advice

goldengirl101

goldengirl101

New member
Hi girls, I'm pretty new to this site and wanted some feedback on my "plan". Let me give you some background first: I'm 26 years old. I gained a total of 51 lbs from July 1999 to Jan 2006 (went from 124 to 175). I'v lost 4lbs since January 2nd, so I'm at 171 today. I'm 5'4, so you can imagine, I NEED to lose weight. My goal is to go down to 125 and have definition. Is that too much to ask for? ;)

OKAY. My plan is to eat at MOST 1200 cal/day.


FOOD
Breakfast: 11:45 a.m. Breakfast Pocket= 170 cal
Lunch: 4:30 p.m. Frozen Meal= 400 cal
Snack: 6:00 p.m. Yogurt= 170 cal
Dinner: 8:00 p.m. Lettuce & Chicken= 275 cal
Snack: 10:00 p.m. Jello 80 cal

I know..it's not the greatest. But this is good compared to all fast & fried foods I LOVE to eat.


WORKOUT M-F
Elliptical Trainer-30 min. Level 3

Legs:
Butt Blaster: 15 lbs. 15 reps*2 sets
Hip Abductor: 70 lbs. 15 reps*2
Hip Adductor: 80 lbs. 15 reps*2
Seated Leg Press: 75 lbs 15reps*2
Standing Calf: 50 lbs. 15 reps*2

Arms/Chest:
Arm Curl: 20 lbs. 15 reps*2
Tricep Curl: 30 lbs. 15 reps*2
Shoulder Press: 12.5 lbs. 15 reps*2
Seated Row: 37.5 lbs. 15 reps*2
Chest Press: 45 lbs. 15 reps*2

Abs:
Seated Ab Machine: 80 lbs. 35 reps*3

I do cardio & abs everyday. I do legs 3 days & arms 2 days, one week. Then alternate the next.
 
goldengirl101 said:
Hi girls, I'm pretty new to this site and wanted some feedback on my "plan". Let me give you some background first: I'm 26 years old. I gained a total of 51 lbs from July 1999 to Jan 2006 (went from 124 to 175). I'v lost 4lbs since January 2nd, so I'm at 171 today. I'm 5'4, so you can imagine, I NEED to lose weight. My goal is to go down to 125 and have definition. Is that too much to ask for? ;) No, that is NOT too much to ask!

OKAY. My plan is to eat at MOST 1200 cal/day. This is not enough food for you. AT THE VERY LEAST, you should be consuming 1710 calories per day AND within those calories, you need to have 171 grams of protein per day. You can tweek this weekly as you lose the weight. (Body weight x 10 = calories needed daily)


FOOD
Breakfast: 11:45 a.m. Breakfast Pocket= 170 cal
Lunch: 4:30 p.m. Frozen Meal= 400 cal
Snack: 6:00 p.m. Yogurt= 170 cal
Dinner: 8:00 p.m. Lettuce & Chicken= 275 cal
Snack: 10:00 p.m. Jello 80 cal

I know..it's not the greatest. But this is good compared to all fast & fried foods I LOVE to eat. Take a look at some sample diets here on the board. You are getting NO protein here except for the chicken. Every time you eat, you should be consuming 342 calories & 35 grams of protein.


WORKOUT M-F
Elliptical Trainer-30 min. Level 3

Legs:
Butt Blaster: 15 lbs. 15 reps*2 sets
Hip Abductor: 70 lbs. 15 reps*2
Hip Adductor: 80 lbs. 15 reps*2
Seated Leg Press: 75 lbs 15reps*2
Standing Calf: 50 lbs. 15 reps*2

Arms/Chest:
Arm Curl: 20 lbs. 15 reps*2
Tricep Curl: 30 lbs. 15 reps*2
Shoulder Press: 12.5 lbs. 15 reps*2
Seated Row: 37.5 lbs. 15 reps*2
Chest Press: 45 lbs. 15 reps*2

Abs:
Seated Ab Machine: 80 lbs. 35 reps*3

Increase your weight and decrease your reps. 10-12 reps per set max.

I do cardio & abs everyday. I do legs 3 days & arms 2 days, one week. Then alternate the next. How long are your cardio sessions?....and I'm assuming they're not HIIT?
Click to expand...

Please read:

LIST OF CLEAN FOODS:
http://www.elitefitness.com/forum/s...ad.php?t=448537

Judging Your “Seriousness” About Getting in Shape
http://www.elitefitness.com/forum/s...ad.php?t=359883

There are many more links that will help you, but I think you should start here.

Welcome to EF! :)
 
OMG!

Girlfriend, give me a moment...

OK that diet is really bad (sorry) no offense but you have to change that.

Ah and the training schedule could be improved as well..

But you're motivated so that's a great start. :D

Have you read the stickies at the top of the women's board?
Also read through some of the logs.
 
Check the stickes at the top. Especially the one with the links in it - they will give you some great informational posts, as well as some sample diets.
 
Here are some sample diets - which are complications of some of the diets that have graced the board.

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





Things to think about:

How can prep my food so I don't have to think about my choices?
How many calories should I eat?
What where some of past food choices and roughly how many calories did I eat?

There is no one miracle diet for anyone, the only way to learn what works for you (other than starving - which btw does work for a while but the rebound is not worth the temporary accomplishment) so try different food combinations, different macros (start with 40,30,30 P,C,F) and in time you will find out about your maintenance calories.

Think of food as fire wood in the fireplace and training like the igniter to get the logs burning. (no food/wood no potential for flame - no flame no fire and no metabolism at work.

I would start with 1700 cals and see how you feel - and if you can't do the 5/6 meal start with at least 4 meals and a snack.
 
goldengirl101 said:
Velvett---No need to apologize. I know my diet totally sucks.
Click to expand...

Mine did too once and on occassion will still but you do what you can.

I remember the days that I thought a bag of skittles a day was the way to go.

:rolleyes:
 
velvett said:
Here are some sample diets - which are complications of some of the diets that have graced the board.

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





Things to think about:

How can prep my food so I don't have to think about my choices?
How many calories should I eat?
What where some of past food choices and roughly how many calories did I eat?

There is no one miracle diet for anyone, the only way to learn what works for you (other than starving - which btw does work for a while but the rebound is not worth the temporary accomplishment) so try different food combinations, different macros (start with 40,30,30 P,C,F) and in time you will find out about your maintenance calories.

Think of food as fire wood in the fireplace and training like the igniter to get the logs burning. (no food/wood no potential for flame - no flame no fire and no metabolism at work.

I would start with 1700 cals and see how you feel - and if you can't do the 5/6 meal start with at least 4 meals and a snack.
Click to expand...
^^ GREAT post V...

Welcome to EF!!! :)

HIIT is High Intensity Interval Training -- Cardio.

You can use ANY type of cardio Equipment but here is the gist of it ...
For example:
You're on the treadmill ...

Cycle # 1
Walking / Jogging for 30 seconds followed immediately by
Running / Sprinting for 30 seconds followed immediately by
Cycle # 2
Walking / Jogging for 30 seconds followed immediately by
Running / Sprinting for 30 seconds followed immediately by
Cycle # 3
Walking / Jogging for 30 seconds followed immediately by
Running / Sprinting for 30 seconds followed immediately by
Cycle # 4
Walking / Jogging for 30 seconds followed immediately by
Running / Sprinting for 30 seconds followed immediately by
Cycle # 5
Walking / Jogging for 30 seconds followed immediately by
Running / Sprinting for 30 seconds followed immediately by


and so on ...

The term "Cycle" includes a set period of time of "recovery" or walk/jog phase in this case, and a set period of time of max effort "running/sprinting"

It is often suggested that 20 minutes is MORE than enough of interval training and if you can do more than that, you didn't work hard enough ...
 
goldengirl101 said:
Thanks girls. I will definite modify. I'll keep you posted.
Click to expand...
Please do :) Oh and remember it is always good to throw in a ~5 minute warm up & cool down :) You can always 'work your way up' to 20 minutes HIIT ... :D :rose:
 
OK, girls. I debated posting this or not. So here goes. (Don't yell too much) :)

My understanding is that in order to lose weight, you need to expend more calories than you consume, right?

So why is it that a diet with 1700 cal/day would be better than 1200?

And, what difference does it make what type of foods the 1700 calories come from ?
 
Hi goldengirl! On the surface it seems that the fewer calories consumed the better. However, the body is too smart and if it "senses" a significant calorie deficit it will begin to store everything you give it.

Keeping the calories up will send the message that there is food available and so it will utilize what you give it rather than holding on to everything it can. I believe this goes back to the past where food was in short order and the body would essentially prepare itself for a famine.

Remember also, to eat every 3-4 hours or so to keep the metabolism revved. Good luck hun! :heart:
 
goldengirl101 said:
OK, girls. I debated posting this or not. So here goes. (Don't yell too much) :)

My understanding is that in order to lose weight, you need to expend more calories than you consume, right?

So why is it that a diet with 1700 cal/day would be better than 1200?

And, what difference does it make what type of foods the 1700 calories come from ?
Click to expand...
Oh boy....you got all our feathers ruffled now!!! lol :lmao:

BG is absolutely right! If you are eating less than you should be (1200 cal vs 1700), you WILL lose weight. HOWEVER....you will lose fat AND MUSCLE. When you lose muscle your metabolism slows. Once this happens, your metabolism will stall out and you won't be able to lose anymore. THEN what happens is - you eat that reward for losing the weight and you blow up like a balloon and your body won't let go of it. You will eventually gain it ALL back PLUS more due to the muscle loss.(that's the non-complicated version)

OK...calories....carbohydrates = fat - when you eat too many. Most people who don't have their diet in check are too high in carbs. All those people who buy the low fat foods and they can't figure out why they're not losing weight - low fat foods are LOADED with carbs!

Eat AT LEAST your body weight in protein...ex: if you weigh 150 lbs, eat at least 150 grams of protein per day. This will ensure your muscles are being fed enough so they will not catabolize (be eaten for energy).
 
goldengirl101 said:
OK, girls. I debated posting this or not. So here goes. (Don't yell too much) :)

My understanding is that in order to lose weight, you need to expend more calories than you consume, right?

So why is it that a diet with 1700 cal/day would be better than 1200?

And, what difference does it make what type of foods the 1700 calories come from ?
Click to expand...

Think of your body like a fine-tuned Maserati. You spend all this crazy money getting this amazing car. You keep it shiny clean. Then you throw some mud in the gas tank. It aint' gonna run like it should. You want to give it exactly what it needs to run optimally. Your body is an amazing biochemical machine where everything it does is governed by a series of complementary biochemical reactions.

Feed it just enough to help it find the optimal burn rate for "your" metabolism, your activity rate and your recovery rate. If you don't feed it enough, it will slow down, activitating a primal surivival mechanism that slows down your metabolism because it thinks it entered a starvation period (e.g. a drought season) to preserve the energy sources (fat) that you already have stored. Feed it too much and it will get sluggish. It won't be able to burn all the fuel, so it gets stored as fat.

Say you eat 1700 cals of Ben & Jerry's. After a couple weeks of that, your body will realize it is nutritionally starved and won't run so good. You won't have energy, you'll probably be tired all day, possibly thirsty and just not all that great feeling anymore. With these fads of low-fat & low-carb, you can conceivably still be nutritionally starved by not getting the good carbs & fats that you need and further getting more the shit they process these foods w/ to make them edible.

If you eat say 1200 cals, sure you'll lose some weight - probably both fat and muscle -as the number you see on the scale is a measure of your bone, fat, muscle and I guess you can include water in there too. Probably your bone mass is static, but your muscle mass, fat mass and water can fluctuate all over the place (e.g. 5-8 lb change due to water retention during "that time of the month"). So at 1200 cals, you'll lose weight. But then it will eventually start slowing down when your body realizes it isn't getting enough to efficiently run on and assumes starvation mode. That's when peopel get all freaked out that they aren't losing weight anymore, get frustrated and either cut out more food or else start eating everything in sight for a nice big blow up.

You want to set up a nice efficient burn rate for your body. Feed it just about what it can metabolise in one 2-3 hr session - e.g. some numbers claim women can metabolize 35 g protien in 2 hrs. Your body can metabolize first carbs in 2 hrs or less, proteins in about 2 hrs, and fats in 2-3 hours. Thus the idea of eatign every 2-3 hours. So if you eat something like 4 oz chicken as your protein source for Meal 2, you will want to refuel for the next 3 hr run but no more than that.

Carbs & fats - I've seen a thousand different ways to determien how much of these you want. But generally you want to put the carbs when you need the kick, e.g. first thing in the morning (e.g. meal 1 = 4 oz ground lean turkey for 35 g protien + 1/2 c oatmeal for about 30 g complex carb). Or after training to restore depleted energy stores. Fats you need to put in somehwere because they are good for you & a necessary part of a balanced diet. I'd put them at the points where I have to go a bit longer than 2 hrs between meals, e.g. mid afternoon when my boss schedules never-ending conference calls. The fat will help slow down the metatbolism rate of that meal. Another time is before bed - your last meal of the day and another 7-8 hrs before you will eat again. Helps delay the point where you might start feelign hungry int he middle of the night.
 
Not sure if this was mentioned, but are you considering your BMR? Basal Metabolic Rate is the minimal caloric requirement needed to sustain life in a resting individual, i.e. the amount of calories your body requires to keep running each day without any activity at all.

I'll use today for an example: Roughly
My Cals Burned by exercise - 1800
My BMR - 1700
Cals Consumed + 2000
-------------------------
Based on those (est.) figures above,
I expended 3,500 kcals during the day. (cals Burned + BMR). This would mean that I need to consume this much in my diet to maintain my body weight. If I wanted to gain weight, I would have to eat more. If I wanted to lose weight, I would have to expend more energy with exercise and partially cut my food intake, but nothing drastic (i.e. see above comments of muscle catabolism/starvation mode).

I cannot accurately guesstimate your BMR b/c I don't know your body fat, but my point is, your body is burning calories if you are working out or not.

(This is really not a VERY accurate way to measure energy expenditure, but it could give a ballpark figure of what you might be looking for & good for tracking purposes)

I hope that makes sense, it's 3:40 AM and I cant see straight lol :yawn:
 
Sassy69 said:
Think of your body like a fine-tuned Maserati. You spend all this crazy money getting this amazing car. You keep it shiny clean. Then you throw some mud in the gas tank. It aint' gonna run like it should. You want to give it exactly what it needs to run optimally. Your body is an amazing biochemical machine where everything it does is governed by a series of complementary biochemical reactions. .
Click to expand...

Great explanation. When I was hesitant to eat all day long- five or six meals instead of three- someone gave me the wood stove analogy. You need to consistently add wood into the stove all day long to feed that fire AND keep it burning.
 
It is that but its also that your body needs the consistency to know how to setup and be able to rely on the continuous feeding rate. This is the key to competition prep - you spend 14 weeks manipulating your diet on the macro level with carb rotation, eating various protein sources at diff times of day, fueling your carbs based on your energy requirements, but all the time you are eating on the exact same schedule. This is so when you get down to the final week - your body is so tuned into expecting to get a certain type of fuel at an exact time of day, that you can leverage it to know within an hour or two when your carb load will fill out your muscles completely for an estimated 10 am stage call for pre-judge. This can actually screw you sometimes if you end up waiting too long because the show got started late (which they usually do), and you spill over.

An example also of the need for consistency -- durinig my first competition prep, I was tight on the diet but in the back of my mind I was going nuts for some cheat food. I thought for sure I'd discovered the ultimate cheat food in lite whipped cream (e.g. cool-whip). Wrong! I threw that into my diet a couple of times during one particular week and I watched as my bodyfat consistently dropped about 1% / week for 2 months, and then stalled out when I started the whipped cream --- it wasn't huge amounts, and otherwise my diet was 100% like clockwork, same w/ training & cardio. But the fuckign whipped cream screwed 2 months of dieting in 1 week.
 
I quoted this thread is diet

http://www.elitefitness.com/forum/showpost.php?p=6480471&postcount=2

b/c i find it has some of the more awesome info available to date...

I also think it is a good read for those that should give a true HIIT program a try ... Vel posted some great links above for those confused about what HIT or HIIT actually is... since I get PMs about it (keep up coming, I am about finished wiping the rest of my PM clean, I have more room:))

Sassy's info, Daisy's Sitcky & the top, scorps suggestions ... good (re) read ...

Happy Monday!
 
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