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[startin_out_in_SRQ]

Hello everyone. I've been on the forum in the past, but my weaknesses (and life) overcame me, and I stopped working out and then my eating habits just went downhill again. Now, another year older (35), and 10 lbs. heavier, I'm getting so depressed. I need to get my azz back on track. When I was here last time (it's been so long, I forget what my username was), Daisy and Jenscats were so very helpful, and cheered me on. It was great! I've been reading some of the posts, and I see that there are more ladies on here who seem very knowledgable. I'm hoping I can get input from all who feel they can help.
Here we go...I'm 5'11" and weigh 189 lbs. My goal weight is 155. I need to get back into my size 10 clothes. I don't know what my % of body fat is, and wanted to know how I would find that info. I've already made an account at fitday.com and have my basic meal plan for the week (although I'm fairly new and don't know where to start).

What I have is...
8 am - protein shake
9:30 am breakfast - oats (not instant) with Splenda and blueberries (sometimes strawberries to change it up a little)
12:00 Lunch - either a piece of grilled chicken or a can of Tuna..with some spinach salad with whatever FF dressing I'm in the mood for.
3:30 pm snack - not sure yet
6:30ish dinner - either chicken or my hubby makes vegetable/beef soup from scratch (crock pot)...YUMMY!

The workout schedule isn't set yet. I work from 8-5...I'm a teacher. I can't workout out b4 work...no time. After work I can do whatever. We have free weights and a treadmill at home. Suggestions?

I'm looking to lose weight (the rolls have to go!), and tone up. My hubby LOVES to see muscle definition...a total turn on. I really want to get rid of the mid-section first (if possible).
Okay, all input is welcome! Thanks!

 

[Sassy69]

Hey girl! Welcome back!

I'm not sure what to do w/ the 1.5 hrs between your first & second meals. You might also be tied to your school schedule - You might consider combining the protein shake & oatmeal into 1 meal so you are getting your protein w/ the oatmeal instead of no protein w/ the oatmeal as meal 2. You might then slip a meal in around 10 am of a handful of almonds or walnuts - get you some good quality fats to hold you over until the noon meal. I might also include some brown rice or a potato / sweet potato w/ the noon meal. The 3:30 meal could be another protein mix. I'd also add another meal sometime after your 6:30 meal -- that way you are getting a little more food in there & not going a ful 14 hrs before you eat again in the morning.

For your height I want to make sure you are getting enough food. I'm 5'7" and 155 looks pretty damn good on me (with lots of muscle and not optimally slim but I carry it well) - so you are 4" taller than me so I woudlnt' get too hung up on the number on the scale, but rather how you wear the weight / bodyfat.

Also I will execute a full face slap if I hear you complain about age & getting fat. I've got 5 yrs on you and I still compete. I do weight swings of up to 30 lbs every time I compete. It doens't get easier but I am able to do it every time.

As far as losing the mid-section first - you can't really pick what you want to lose first - since you can't selective reduce (spot reduce), you have to just keep a tight & consistent diet & training schedule to set up the optimal fat burning and then just let it run its course. Women tend to carry a higher concentration of fat cells in their midsections / thighs and that's just the way it is. (No thx to estrogen...) But the more important thing is that you just keep sticking to it, enjoy the overall benefits that you will feel after a few weeks and before you know it, hubby is buying you a black thong & air fair to the Bahamas.

 

[indyswife]

Welcome to the boards! Everyone here is great and more then helpful. When you need motivation they are always here to help give it to you!

 

[scorpiogirl]

Hey girl! Welcome back!

Also I will execute a full face slap if I hear you complain about age & getting fat. I've got 5 yrs on you and I still compete. I do weight swings of up to 30 lbs every time I compete. It doens't get easier but I am able to do it every time.

I agree with Sassy on this one. I'm 35, 5'4", 118 lbs & 11.5% bf. Started in Sept. at 22-23%. Definitely keep the diet tight. Usually the first place you gain will be the last place you lose. There are all kinds of things you can do with dumbells to start out. Do a search on Dumbell exercises on the web and you'll find plenty. If you have any questions on exercises, just ask!

 

[startin_out_in_SRQ]

Thanks for the warm welcome everyone!

Scorpiogirl - Thanks for the reply. I'll be sure to check out the dumbell exercises. Thanks a bunch!

Indyswife - Yes, I know. When I was on here the first time around, everyone was very helpful. I'm looking forward to making my some "buddies" again.

Sassy - Lots of helpful info. Thank you. It will take me a little while to get into the swing. I need to go to the store and get some different nuts to keep in my fridge at work. It will be good if I can keep a lot of my food there.
A question that wasn't answered though....How do I find out what my % of body fat is?
Thanks again for all the input so far.

 

[scorpiogirl]

Well, I don't know if you can just walk in to a gym and ask them to do it for you or not. If you find one that will, have them use callipers - NOT that weight/bf% scale as they aren't accurate.

You can order callipers to have at home also. They come with an instruction book so you can learn how to measure yourself if that's how you would rather do it (that's what I do).

 

[WoNderWoMan25]

I'm looking to lose weight (the rolls have to go!), and tone up. My hubby LOVES to see muscle definition...a total turn on. I really want to get rid of the mid-section first (if possible).
Okay, all input is welcome! Thanks!

Hey- a fellow newbie.

I know someone has mentioned spot-reducing already but I have to say- when I start eating cleaner and cutting out some carbs I automatically feel tighter in the mid-section first. No bloating in the tummy!

 

[slat1]

Glad to hear you are back.
Start up a log like the rest of the ladies. Post up pictures too.
Yes, its hard to post "before" pictures but they have a profound effect... motivation.
The log will hold you accountable too.
You can do it. With the help from the ladies it will happen in no time.
Best of luck!

 

[startin_out_in_SRQ]

I'll have a pic posted ASAP. I need the hubby to take one. I just need to really keep the diet clean (my hardest challenge), and work out on a regular basis. Thanks again for the support!!