Need diet and exercise help !

[cezza30]

Ok for anyone who is interested here are my measurements:
Bust: 34.5
waist: 29
hips: 34
buns: 35.5
upper thigh: 19
above knee: 13.5 (excess fat here)
upper arm: 11.5
calves: 13 1/8
Not sure of weight yet, can't get scale to work. I would guess it's 108-110.

I read the shadow diet and it looks pretty good, doesn't seem like much food though. I obviously eat too much anyway. lol
Is that what i should aim for?

Hiya

I can't really offer too much expert advice, I'm just learning what works for me and getting there now yay! Anyway yeah, my point . . . you should probably include your height with the above stats (along with your weight but you already know that!).

Really I just wanted to say well done for posting the pictures! I've been taking photos myself (not as regularly as I should but still...) and they can be so helpful. I know I found it nice to see bits of me disappearing!

Btw, I like your smiley face in the last one hehe!

 

[Sassy69]

A good guideline is to be eating about 1-1.2 x your weight in calories. We're gonna lean a little closer to the 1.2 x though -- I just think that amounts below 12-1300 cals hinder you. The point is to not worry about the calories but rather the quality of the calories. I'm 5'7", off season I tend to settle in aroudn 155 -160 lb, but my competition weight is around 130. I cut on 1700-1800 cals/day. And I'm talking down to 7%.

 

[getnfit06]

*So my cals should be around 1,320 day, Assuming i weigh 110??? Scales is still not cooperating, but i think that is probably within a lb or two of my weight.
Oh someone mentioned i should include my height, i am about 60 in.

I have recorded every food i have eaten today in fitday. * I would really like to have a certain routine to follow as far as working out.* And, Any ideas for meals would be great.
*One thing about breakfast, i do cardio and then have a whey shake normally.
How do i time my eating and how do i eat with cardio and weights. I don't do them at the same time and wonder what to eat after each one. I sure don't want to ruin a perfectly good workout by eating something inappropriate after.
Feel free to chime in anyone who has an idea.
My body is in your hands elite! LOL

Thanks a million

 

[getnfit06]

^bump^

 

[wlmcrae]

Hi there,

Sassy already mentioned Body for Life - this book is probably the absolute best resource for both beginner diet and training. It offers the mind part, the diet part and the training part, all laid out in a very easy to use format. Best of all, it is right down the line what the gals on this board will recommend. The only difference - there you get it in one easy to read package. Here, you get it in pieces and you have to build your own puzzle! BFL is easy to find, usually at any bookstore or even the warehouse places like WalMart or Costco. Pick it up at the library if necessary. There is a website as well, but I'd recommend the book for someone starting out.

Start a log if you want - you'll start to get feedback right away.

 

[getnfit06]

I have the book, got at a used book store.
I have read pretty much the whole book.
I may start a food log!
Thanks!

 

[getnfit06]

Ok here is what i did today;

got up and had some water and 2 green tea capsules.
Got some walking in on the treadmill. About 30 min worth, increasing and decreasing speed. 2 mph-3.5 mph.
Afterwards i made a whey shake, using water + 1 scoop protein + a strawberry.
About an hour later i made 1/2c. dry oats with 1 c water, 1 pk artificial sweetener and some cinnamon
1.5-2 hrs later i ate a handful of nuts (plain almonds)
almost 2 hrs after that i had a salad made with probably 1.5 cup of lett. premade mix, cucumber slices, grapet tomatoes(4 or 5) and 2 radishes, 1 tbs of light done right ranch dressing. I also ate some leftover roast i had from the night before, about the size of my palm i guess. The meat was cooked in a crock pot with onion soup mix and water and white wine and mushrooms.
later a mini snack of cheddar soy crisps (5)
Last meal was just 2 scrambled eggs *(i was still hungry but didn't know what to eat)
About 3.5 hrs later i made another protein shake with no fruit, and took a couple glutamine pills, And then did some exercises as follows:
3 sets 12 ea barbell squats (20 lbs + whatever the bar weighs 5lbs or so i dunno) 3 sets 12 stiff legged deadlifts, 3 sets 10 split leg squats (used 2 10 lb. dumbells this time), 3 sets of 10 single leg calf raises (with the dumbells) 3 sets of 8 leg extensions 40 lbs, 10 balance ball jackknives, 3 sets 15 ball
crunches. Finished up with 16 oz water. I drank alot but didn't record my water, only food intake on fitday. Caloric Total: 948
Fat: 41 366 40%
Sat: 9 82 9%
Poly: 6 56 6%
Mono: 17 155 17%
Carbs: 60 197 22%
Fiber: 11 0 0%
Protein: 86 346 38%
Alcohol: 0 0 0%
This is my totals pasted from fitday.
Some suggestions?? I knowmy cals are low and i was hungry before bed.

 

[Sassy69]

Ok here is what i did today;

got up and had some water and 2 green tea capsules.
Got some walking in on the treadmill. About 30 min worth, increasing and decreasing speed. 2 mph-3.5 mph.
Afterwards i made a whey shake, using water + 1 scoop protein + a strawberry.
About an hour later i made 1/2c. dry oats with 1 c water, 1 pk artificial sweetener and some cinnamon
1.5-2 hrs later i ate a handful of nuts (plain almonds)
almost 2 hrs after that i had a salad made with probably 1.5 cup of lett. premade mix, cucumber slices, grapet tomatoes(4 or 5) and 2 radishes, 1 tbs of light done right ranch dressing. I also ate some leftover roast i had from the night before, about the size of my palm i guess. The meat was cooked in a crock pot with onion soup mix and water and white wine and mushrooms.
later a mini snack of cheddar soy crisps (5)
Last meal was just 2 scrambled eggs *(i was still hungry but didn't know what to eat)
About 3.5 hrs later i made another protein shake with no fruit, and took a couple glutamine pills, And then did some exercises as follows:
3 sets 12 ea barbell squats (20 lbs + whatever the bar weighs 5lbs or so i dunno) 3 sets 12 stiff legged deadlifts, 3 sets 10 split leg squats (used 2 10 lb. dumbells this time), 3 sets of 10 single leg calf raises (with the dumbells) 3 sets of 8 leg extensions 40 lbs, 10 balance ball jackknives, 3 sets 15 ball
crunches. Finished up with 16 oz water. I drank alot but didn't record my water, only food intake on fitday. Caloric Total: 948
Fat: 41 366 40%
Sat: 9 82 9%
Poly: 6 56 6%
Mono: 17 155 17%
Carbs: 60 197 22%
Fiber: 11 0 0%
Protein: 86 346 38%
Alcohol: 0 0 0%
This is my totals pasted from fitday.
Some suggestions?? I knowmy cals are low and i was hungry before bed.

Its a good start! Once you do this for a while, you get pretty good at estimating your food portions. I tend to follow roughly the same diet every day so it gets very easy. Then probably want to give yourself one cheat meal / week as well -- coordinate this w/ a night out or Saturday night or whatever.

 

[getnfit06]

Good morning I have another ? Should I be doing some cardio (like walking) everyday?
Yesterday was a little different becuase i was so hungry got up and ate a tbs of natural peanut butter.Total: 1053
Fat: 49 438 44%
Sat: 10 93 9%
Poly: 6 56 6%
Mono: 17 155 15%
Carbs: 63 205 20%
Fiber: 12 0 0%
Protein: 90 362 36%
Alcohol: 0 0 0%
Hope that was ok.

 

[getnfit06]

^^