Need thoughts from the ladies.....

[Gymgurl]

I just thought you guys might know more about a womans body then just the diet board...I need to know waht you guys think is the best kind a diet to follow to cut the fat. I was told yesterday that I have now built a great muscle base and the muscles are starting to pop a little. I'm about 19% bf right now. But in order to get the definitiion I want I have to lose some more fat. I have lost 35 pounds but have been stuck on the scale since July. We just changed around my whole workout to help shock my system a little. Please give me any ideas, tips, hints on food, supplments, and working out that you might think will help me out!! Thanks guys!

 

[The Shadow]

well....Im not a lady.....but I have played one on tv.

Follow a 40/30/30 diet split of protein/fat/carbs.

base cals on 10-11 cals per pound of weight.


Follow a one body part per day routine:

Chest
Legs
Back
Shoulders
Arms


....keep sets to 7-9 for smaller bodyparts and 10-12 for large ones.


Train heavy(pyramid up (12 to about 6 reps) on the first set of each exercise.....then aim for 10-12 reps on the other two exercises.

Cardio would be minimal/non-existant.


You can manipulate body weight thru diet OR cardio...with a tight diest cardio for cosmetic purposes is not necessary until BF is very low.

 

[Daisy_Girl]

What do you do now? (weights/cardio)
What do you eat? (sample diet for a day or so)

 

[Gymgurl]

Oh Daisy....I knew you would make me post all this lol..J/K Now this is just a average week and things get changed around a bit but this is pretty average for me:

Monday:
shoulders:
upright rows
lateral rasies/thumbs up
dumb bell shrugs
seated shoulder press

Back:
assis pull ups
seated rows
bent over rows
back extension

Tri'ssuper seted)
rope pull down
flat bar pull down
kick backs

Abs:
oblique twist - with ball
pass the ball
leg lifts w/ ball
reverse crunch on ball

Tuesday:
Cardio treadmill or elyptical for 30-34 min

Wed:
Chest:
incline bench- chest press with twist and chest press w/no twist back to back
push ups on ball
flys

Bi's:
bicep curl on cable
seated on ball arm curl
standing alt db curl

Abs:
crunches on ball
oblique twist with ball
pass the ball from arms to legs

1 hour kick boxing at night

Thursday:
30 minutes cardio

Friday:
Legs:
squat/smith
walking lungs
front squat on ball with weights
squat press
rolling reverse lunge with ball
adductor squeeze

Abs:
decline crunch
cruches
leg lifts

Saturday:
1 1/2 hours of super cross training class/ or take day off

Sunday: off


As for diet:

I try to do low carb for the most part, but not in the last couple weeks. I have been frustrated and mad at my body...which I think women tend to understand this more!

typical:
oatmeal or eggs for breakfast which is after my work out

chicken salad some times protein shake for lunch

nuts for a snack (not sure of the amount) or cheese

dinner is a meat, veggies and maybe some carbs like rice or noodles

of couse I ttend to pick at things through the day and not count them. This has been in the last couple weeks.

I think my age is a factor...I'm 38 and have had three kids.

So Daisy.....does this help?? I can give you weight amounts but I wasn't sure if you needed them

 

[Shak]

gymgurl -

along with protein, try to eat carbs that have the lowest glycemic index. these are foods that don't raise blood sugar levels significantly. controlling insulin levels in the blood is an important factor in weight loss.

foods to avoid include rice, white pretzels, rice cakes, white bagels, cereals like cheerios or rice crispies, white bread, baked potatoes, corn, carrots, beets, etc. etc.

foods with a low glycemic index include lentils, green beans, black beans, soy beans, green veges, tomatoes, grapefruit, nuts and plain no-sugar-added yogurt.

and watch the snacking in between meals!! those calories can add up fast. i know it can be hard, but try to eat 5-6 small meals throughout the day instead of 3 big meals. i know it was hard for me to break my habit of having a big dinner every night. watch the portion sizes in those meals too. think of your closed fist as a portion. a small chicken breast and salad would be a good meal. i like to have a small portion of protein and low GI carb with every meal. although, sometimes, i'll omit the carbs and just have protein (cottage cheese).

as far as supplements, there are all sorts of supplements that you can take to help prevent muscle loss while losing fat. although, i'm not too educated on the subject... perhaps someone else can assist here?

by the way, congrats on your success so far!!

 

[The Shadow]

Define "supplements"

Ie - gear, prohormones etc.

 

[Gymgurl]

I was thinking in the terms of anything that will help drop the fat and increase the muscle.....

 

[Daisy_Girl]

......MY COMMENTS IN ALL CAPS....

As for diet:

I try to do low carb for the most part, but not in the last couple weeks. I have been frustrated and mad at my body...which I think women tend to understand this more!

typical:
oatmeal or eggs for breakfast which is after my work out WHY EITHER/OR? DO BOTH. TRY 1/2-1CUP OATMEAL WITH 5 EGG WHITES

chicken salad some times protein shake for lunch CHICKEN SALAD? MAYO? OR IS THAT GREEN SALAD WITH CHICKEN ON TOP? HOPEFULLY THIS MEAL IS ABOUT 3 HOURS AFTER THE FIRST ONE. TRY A CLEAN CARB - YAM, BROWN RICE, AND VEGGIES PLUS A LEAN PROTEIN. COULD ADD NUTS HERE

nuts for a snack (not sure of the amount) or cheese NEED AMOUNT. YOU HAVE TO KNOW EXACT AMOUNTS, ESPECIALLY WITH NUTS. THE FAT/CALORIE CONTENT WILL ADD UP QUICKLY. INSTEAD, COULD TRY PROTEIN SHAKE HERE.

dinner is a meat, veggies and maybe some carbs like rice or noodles. LOSE THE RICE OR NOODLES THIS LATE IN THE DAY. SWITCH IT WITH LOTS OF GREEN VEGGIES. BIG SALAD, MIXXED VEGGIES, STIR FRY.... THIS MEAL SHOULD BE JUST PROTEIN, LITTLE BIT OF FAT AND FIBROUS CARBS.

of couse I ttend to pick at things through the day and not count them. This has been in the last couple weeks.

I think my age is a factor...I'm 38 and have had three kids.

So Daisy.....does this help?? I can give you weight amounts but I wasn't sure if you needed them

You should be eating every 3 hours, so you might need to add in another small meal. Another protein meal would be great....like a shake. Maybe after dinner? Aim for 1-1.5g protein per lb of BW. Keep Carbs fibrous after lunch. Only starchy Carbs should be in the first 2 meals, MAYBE meal 3 if eaten early.

 

[jenscats5]

I just thought you guys might know more about a womans body then just the diet board...I need to know waht you guys think is the best kind a diet to follow to cut the fat. I was told yesterday that I have now built a great muscle base and the muscles are starting to pop a little. I'm about 19% bf right now. But in order to get the definitiion I want I have to lose some more fat. I have lost 35 pounds but have been stuck on the scale since July. We just changed around my whole workout to help shock my system a little. Please give me any ideas, tips, hints on food, supplments, and working out that you might think will help me out!! Thanks guys!

Gymgurl -- I will be 35 in July, no biological children and am struggling with the same thing you are. I still haven't quite figured out how to lose the fat either & I eat along the lines Daisy suggested.

I'm here for support/chat if you need it....

 

[TNeuf]

Hi Gymgurl,

I think you replied to my post about losing fat and breastfeeding - thank you to all who did! I'm turning ahh...mmm...33 in a couple of months. I have three kids and can definitely relate to what you're saying. I carry a lot of muscle. I've noticed that doing long sessions of cardio is very detrimental to losing body fat. I totally agree with Daisy on the HIIT. I try to de-brainwash the cardio-addicted at my gym. Ever notice that the women doing all the cardio, without the weights, end up looking like smaller 'pears'? I often have women ask me what they can do to "lose their thighs" or "tighten their butts". Most (at my gym) aren't interested in weights or clean eating. Anyway, I'm rambling....

Just wanted to mention that it's important to make sure you're getting your EFA's every day (UDO's oil/flax/fish oil). I break down each meal into protein/carb/fibrous veggie/healthy fat - except for my protein shakes which I add fibre and EFA oil to. I also don't eat starchy carbs after my afternoon snack. I know it can be a challenge with children, but if everyone's on board, it just becomes a lifestyle. My daughters eat the same way as me and always have. They eat six times a day, organic, clean protein, veggies and fruit supplemented with EFA oil, whole grains, oatmeal, eggs etc... Of course, they get more carbs than I do, simply cause they burn it off like mad(wo)men.

One more thought: HIIT Cardio, first thing in the a.m. (which is 5:15 for me) on an empty stomach (pop a couple of fat burners first) is awesome for losing fat. Oh, o.k., one more thing (for sure this time) I CAN NOT lose weight when I eat nuts. You may be different, but for me, it's just not a beautiful thing. (Might be cause I really am an all or nothing gal so when I eat nuts....it's sad really).

I'm done nursing now, so I'm quite excited to lose my last couple of pounds as well!!

Love to hear how you're doing,
All the best,
Tara