New to board, advice needed :)

[ironwings]

At this point I would only add a protein powder (a.k.a. protein shake). Once you get your diet down pat and workouts in sync you can start adding more supplements to help with recovery, building, and stamina.

Could you give us an idea of what a workout would look like for you (what exercises, how many sets, reps and how much weight)? Maybe we can make some tweaks to your routine that would help.

 

[amaaly]

Thank you so much Thandie for your advice!

Ironwings, i do resistance training nearly 3 times a week sometimes 4. I train my legs twice maybe 3 times, squats - with weights (5kg dumbells), on bosu ball, lunges- different kinds of lunges, usually with weights (5/6kgs dumbells), kick backs with resistance bands, deadlifts with 2 8kg kettlebells. I also incorporate the swiss ball in my workouts. I like to do 12-15 reps, sometimes i do 20 depending on how im feeling. I work on my arms with tricep dips, tricep kickbacks, diamond pushups, bicep curls. The weights i use for my arms range from 3-5kg dumbells, or i use resistance bands, and i do 15-20reps usually. i do several ab exercises, planks, crunches, roll outs with the swiss ball...
I have a personal trainer once a week, we alternate with resistance and cardio somedays, and kickboxing other days which i love.
For cardio i try to do 3-5 days of cardio. Sometimes i last for 40 mins or more, sometimes i cant do more than 30 mins. Im adding HIIT for 20mins once or twice a week. I usually use the treadclimber, the cardiowave machine, the treadmill on an incline (i avoid running since i get knee pains during and after running), and for HIIT the cross trainer, rowing machine, or speed walking and different inclines on the treadmill.

Again i know its my diet thats hindering me so i just need to get my ass in gear and have more will power!

 

[amaaly]

Wow, I just read you go to bed bet 3-5 am?
I'm just about getting up at 4:30am..
Anyway, it really doesn't matter what your schedule is; you still should have the same amount of meals/macros. Hopefully you get plenty of rest.

Because your diet is so erratic is best you try to adjust to a new eating or it won't last you long.
If you can't have gluten, I suggest to avoid it or you'll get more pain and more bloat. I too had to give it ufter years od being in denial.

You don't get up for breakfast, but you still can have it.

Meal #1 1/2 Oatmeal (will give you energy) and 3 egg whites, 1 yolk.
#2 Salad (since you love salads) with breast of chichen or turkey or fish. Use balsamic vinager or light dressing.
#3 Chicken/turkey/fish with 1/2 cup of brown rice and vegetables.
#4 protein drink
#5 Fish with vegetables.

Avoid any process food or refined sugars.

Drink lots of water.
Always remember, if it comes from the ground is ok to eat.

With this you will burn fat and will not lose a lrge amount of weight, which is what you need.
If you have any questions, please ask..

Oh, if you fail a day or two, is no big deal, just go back and start again. That said, try to do your best to stick with it in order to see progress sooner.

Keep us posted!

What you've posted is great Thandie thanks!

I just wanted to know how much protein/carbs/fats should i have in grams? Would the macro ratio be 40/30/30 or 50/30/20 cuz that would make it easier for me to follow.
I drink a lot of water already, almost a gallon everyday. Im not a fan of fizzy drinks and coffee or tea so i could cut that out easily.

 

[Thandie]

What you've posted is great Thandie thanks!

I just wanted to know how much protein/carbs/fats should i have in grams? Would the macro ratio be 40/30/30 or 50/30/20 cuz that would make it easier for me to follow.
I drink a lot of water already, almost a gallon everyday. Im not a fan of fizzy drinks and coffee or tea so i could cut that out easily.

Hi Amaaly,

You can start with 115g protein, 90-100 carbs, 25 fat.
Have one cheat meal per week. A meal not the entire day.
If you fall of the wagon, just go back up. Green tea is actually a great antioxidant and you can have lots of it.
Please let me know how and where you are in a week. Weight, how you feel, etc..