New to board, advice needed :)

[amaaly]

Hi! Im trying to lose about 5 pounds (i know this doesnt sound like a lot but im small so its harder for me to lose weight!) and more importantly i want to lower my body fat % which has gone up from 18% to 25% in less than 2 months! ive been training but ive been eating a lot of crap!
I try to train 3-5 times a week, i do cardio maybe 3-5 times, either 20mins HIIT or 30-60mins of longer cardio, and i do resistance training about 3 times, lots of squats, lunges, tricep/bicep exercises and some abs, and i sometimes use the powerplate. My biggest problem is my stomach! it just wont go away! i've been told that i need 2 change my diet and do more cardio but i want more opinions on this!
Can anyone give me advice on what workouts would be best and any meal plans at all cuz im pretty clueless! Thanks!

Hope

 

[bw1]

Welcome, Diet is key! Post up what you typically eat during the day.

 

[ironwings]

Diet is absolutely key to lose that stubborn fat. Cardio and weight training are of course important as well but we pretty much get that. It is the diet that most struggle with and get frustrated that they don't see fat loss. Get that diet in check and that 5 pounds will come off like nothing.

Post your stats and eating habits and I'm sure we can help tweak them. Thandie will be a great resource too - she is helping some of the other ladies on the board. Don't be shy about posting what you eat. We all eat a little crap every now and then and we can't help unless we know the absolute truth. There are some basics that you will learn here that wil help tremendously - we will need to know your weight and height.

You are in the right place! Welcome.

 

[amaaly]

Thanks for replying guys!
I weigh 54Kg/ 119lbs and my height is about 160cm/ 5'2".
I dont eat breakfast (yes its bad i know!) but i dont wake up before noon usually since most of my lectures are in the afternoon. I eat alot of salad and vegetables, my protein comes from fish most of the time -tuna steaks or salmon, and sometimes chicken. I think my problem is with carbs and desserts! I've been told by my doctor that i have low yeast enzymes which means i cant have a lot of food that wheat or yeast in them, so basically im supposed 2 eat gluten free things, but i dont!lol! and the pain kills me afterwards! I like having bread, usually wholemeal and with seeds, cereal at times, cheesecakes and biscuits! i guess thats where im going completely wrong!
Most of my eating happens late in the day, from about 3pm to late at night, again another bad habit. I usually go to the gym right after my lectures which is after 5pm most of the time.
If someone can just give me an idea of what my ideal daily menu should be i would be grateful!

 

[ironwings]

Let me get this right. You wake up at noon and go to bed when? This will help...

 

[amaaly]

i go to bed reaaaalllly late! any time between 3am and 5am! yes im a freak lol!

 

[mommalu]

i go to bed reaaaalllly late! any time between 3am and 5am! yes im a freak lol!

I'm just getting up at 5am

 

[ironwings]

I remember those days well - that was my schedule while I was in college!

I'd like Thandie to come on board and share her typical diet plan - it is perfect for those ready to get serious. First thing is first though - get more sleep! Your body repairs itself while at sleep and if you aren't getting enough - guess what happens? Not to mention the benefits of good sleep for your overall health. I have been stubborn about this issue for way too long. Not until I really paid attention to my body and started getting more sleep did I realize how it would feel. There is a reason pro bodybuilders and athletes eat, sleep, train.

Lastly, are you taking any supplements?

In the mean time - browse through some of the newer logs on the women's board like Mrs. Blackboxer and mommalu - Thandie and others have valuable information for gals just like you regarding diet.

 

[amaaly]

Thanks ironwings! im just taking multivitaminsas supplements, im not sure what else to take. is there anything else i should post if it would help?

 

[Thandie]

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!

 

[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..