Noob looking for diet/exercise advice

[Gigit]

Looking for food and exercise advice based on my temporary limitations.

- your stats:160, 5'2.5", bodyfat% no clue high I'm sure

- your goals -- short term cut the fat and reduce weight to125/130 - heck even 135 so I can hit the gym and begin a real program to build muscle and trim off the last 10 pounds of fat. Not looking to be a body builder, just very healthy.

- your current training & cardio schedule -- Unitl 3 days ago ha ha none, last 3 days, 2-3 workouts per day, light cardio and areobics roughly 2-3 times per day anywhere from 10-30 minutes - cardio cant' seem to exceed more than 15 minutes before I tire out

- your current meal plan, including with each meal, portions, what you are eating and when you eat. See below

- medical concerns -- Thyroid goiter, Mitral Valve Prolapse w/regurgitation (heart) and allergies to fish and soy

A bit of a background on me. I was an atheltic kid and young adult. I was pretty active either in sports, at the gym, aerobics, tennis, etc. After my first child 9 years ago I stopped going to the gym due to financial reasons, but I kept up my at home cardio - sadly no more weight training. I noticed a drop in muscle and an increase in bodyfat for sure, but I was still able to look pretty sexy in clothes and feel fairly decent healthwise.

My average weight was nearly always the same from my teen to adult years - which was roughly 125 - sometimes less sometimes more, but round about there. I am 5'2" with a small frame.

When I got pregnant with my first, I got up to *gasp* 200 pounds (likely also because I stopped smoking during pregnancy and ate like a piglet,) but lost it all and then some after with calorie reduction and cardio to 118 (and I started smoking again.) I will admit, my food choices for weight loss were pure stupidity (think slimfast shakes.)

I gained a bit back, not much, and hovered at around 125. I quit smoking about 4 years later and gained nearly 20 pounds. I did again at home cardio and a fairly sensible eating plan and shaved off 10... got married, went back up to 145 due to poor eating habits and inactivity... got pregnant... and in labor and delivery yet again hit the 200 pound mark.

The baby is a year and a half old now and I weigh a whopping 160, which looks really really bad on me - I am NOT carrying it well at all. I have no muscle anymore, have eaten like a piggy for the last 2 years and am paying the price with my health. I'm 30 years old.

Now, I nearly signed up with a trainer who is very good (in competitions with a great reputation) but this is very hard for me to actually DO, and I was scared he would spook me. My self-esteem is extremely bad. I was one of those hot girls who everyone would stare at, and now I'm a fat mom. My face and my body are so different I don't recognize myself. Because of the fact I have no will power and a fear of the public right now, I decided to go through *cringe* weight watchers online. I'm glad I did however, because it got the ball rolling. I'm only 3 days in though and I realize it's a completely garbage program that uses a very poor scale for calorie reduction, has no focus on proper foods, the correct fats, carbs and useage of proteins, when to eat... and little emphasis on workouts. It uses a points system which has huge loopholes in it. It doesn't train nutrition and most these women don't work out and don't loose weight and are destined to be clueless fat housemoms forever. This is not me, but again, if I didn't sign up I wouldn't have spent the last 3 days working out and eating clean. Baby steps right?

So anyhow... moving along... My goal is to hit 125/130 again in a 3 month window and get my self-esteem back on track THEN see the personal trainer I was referring to earlier to get truly fit and take the second step in my journey, and start pounding the gym. However, before I do that, I'd really like to hear some diet and exercise advice because I'm floundering.

No, I won't go to the gym right now, I know it's silly but I'm too embarassed. I am only 3 days in and can't seem to handle the elliptical I bought for more than 15 minutes. I also got Buns/Abs of steel, which I can do for about 30 minutes, but I can't do much the next day because it kicks my butt. I can do 30 minutes of yoga or pillaties as well.

I am hypothyroid and have a *gag* multinodual goiter on my thyroid, but do not know my levels and am not currently taking any synthroid. Before I was on 150mcg.

Here is my diet and exercise for today to give you a feel for what I have been doing and to note - I am allergic to seafood/fish and soy products:


Friday's Food Journal

Breakfast
2.5 egg whites & 1 egg yolk lightly salted - 100 calories
1/2 Whole wheat pita

Afternoon post-workout snack
1 protien shake w/1cup skim milk and 1 cup water
1/2 banana

Lunch
1 cup bran flakes and 1/4 skim milk
1 cup grapes

Later Afternoon snack/light dinner
1 cup low fat cottage cheese
1 tomato

Early evening dinner
1 baked potato nothing on it
1 egg yolk
2.5 egg whites

Evening snack
Blueberries 1/3 cup

******
Friday's Exercise

Having a hard time with endurance on my works outs because of what bad condition my body is in.

Morning: Stretches & floor/ab work 10 minutes
Morning: Aerobics 15 minutes (steps & 1lb hand weights - sweat going on so I'd classify it as a light cardio)

Early Afternoon: Elliptical Trainer on higher resistance settings 12 minutes

All day: Cleaning house and laundry well over an hour




So, thoughts? What am I doing right and what I am doing wrong?

 

[jiujitsugirl]

Looking for food and exercise advice based on my temporary limitations.

- your stats:160, 5'2.5", bodyfat% no clue high I'm sure

- your goals -- short term cut the fat and reduce weight to125/160 so I can hit the gym and beging a real program

- your current training & cardio schedule -- Unitl 3 days ago ha ha none, last 3 days, 2-3 workouts per day, light cardio and areobics roughly 2-3 times per day anywhere from 10-30 minutes - cardio cant' seem to exceed more than 15 minutes before I tire out

- your current meal plan, including with each meal, portions, what you are eating and when you eat. See below

- medical concerns -- Thyroid goiter, Mitral Valve Prolapse w/regurgitation (heart) and allergies to fish and soy

A bit of a background on me. I was an atheltic kid and young adult. I was pretty active either in sports, at the gym, aerobics, tennis, etc. After my first child 9 years ago I stopped going to the gym due to financial reasons, but I kept up my at home cardio - sadly no more weight training. I noticed a drop in muscle and an increase in bodyfat for sure, but I was still able to look pretty sexy in clothes and feel fairly decent healthwise.

My average weight was nearly always the same from my teen to adult years - which was roughly 125 - sometimes less sometimes more, but round about there. I am 5'2" with a small frame.

When I got pregnant with my first, I got up to *gasp* 200 pounds (likely also because I stopped smoking during pregnancy and ate like a piglet,) but lost it all and then some after with calorie reduction and cardio to 118 (and I started smoking again.) I will admit, my food choices for weight loss were pure stupidity (think slimfast shakes.)

I gained a bit back, not much, and hovered at around 125. I quit smoking about 4 years later and gained nearly 20 pounds. I did again at home cardio and a fairly sensible eating plan and shaved off 10... got married, went back up to 145 due to poor eating habits and inactivity... got pregnant... and in labor and delivery yet again hit the 200 pound mark.

The baby is a year and a half old now and I weigh a whopping 160, which looks really really bad on me - I am NOT carrying it well at all. I have no muscle anymore, have eaten like a piggy for the last 2 years and am paying the price with my health. I'm 30 years old.

Now, I nearly signed up with a trainer who is very good (in competitions with a great reputation) but this is very hard for me to actually DO, and I was scared he would spook me. My self-esteem is extremely bad. I was one of those hot girls who everyone would stare at, and now I'm a fat mom. My face and my body are so different I don't recognize myself. Because of the fact I have no will power and a fear of the public right now, I decided to go through *cringe* weight watchers online. I'm glad I did however, because it got the ball rolling. I'm only 3 days in though and I realize it's a completely garbage program that uses a very poor scale for calorie reduction, has no focus on proper foods, the correct fats, carbs and useage of proteins, when to eat... and little emphasis on workouts. It uses a points system which has huge loopholes in it. It doesn't train nutrition and most these women don't work out and don't loose weight and are destined to be clueless fat housemoms forever. This is not me, but again, if I didn't sign up I wouldn't have spent the last 3 days working out and eating clean. Baby steps right?

So anyhow... moving along... My goal is to hit 125/130 again in a 3 month window and get my self-esteem back on track THEN see the personal trainer I was referring to earlier to get truly fit and take the second step in my journey, and start pounding the gym. However, before I do that, I'd really like to hear some diet and exercise advice because I'm floundering.

No, I won't go to the gym right now, I know it's silly but I'm too embarassed. I am only 3 days in and can't seem to handle the elliptical I bought for more than 15 minutes. I also got Buns/Abs of steel, which I can do for about 30 minutes, but I can't do much the next day because it kicks my butt. I can do 30 minutes of yoga or pillaties as well.

I am hypothyroid and have a *gag* multinodual goiter on my thyroid, but do not know my levels and am not currently taking any synthroid. Before I was on 150mcg.

Here is my diet and exercise for today to give you a feel for what I have been doing and to note - I am allergic to seafood/fish and soy products:


Friday's Food Journal

Breakfast
2.5 egg whites & 1 egg yolk lightly salted - 100 calories
1/2 Whole wheat pita

Afternoon post-workout snack
1 protien shake w/1cup skim milk and 1 cup water
1/2 banana

Lunch
1 cup bran flakes and 1/4 skim milk
1 cup grapes

Later Afternoon snack/light dinner
1 cup low fat cottage cheese
1 tomato

Early evening dinner
1 baked potato nothing on it
1 egg yolk
2.5 egg whites

Evening snack
Blueberries 1/3 cup

******
Friday's Exercise

Having a hard time with endurance on my works outs because of what bad condition my body is in.

Morning: Stretches & floor/ab work 10 minutes
Morning: Aerobics 15 minutes (steps & 1lb hand weights - sweat going on so I'd classify it as a light cardio)

Early Afternoon: Elliptical Trainer on higher resistance settings 12 minutes

All day: Cleaning house and laundry well over an hour




So, thoughts? What am I doing right and what I am doing wrong?

Hi gidgit,

I am new as well! There are a lot of great stickys to read at the top of the forum... a good diet as well... The Shadow.
Im sure someone will leave you a message soon. They all seem to be really nice and helpful so far!
Nice to meet you and good luck!

 

[badgergrl]

Hi and welcome to EF!

Don't let your head control you right now. It's lying to you!
If you stick to your goals, you will get there sooner than you think. I really wish you would reconsider your decision to go to the gym now. The trainer may be just what you need to keep you motivated and zap that low self-esteem. I know some people do well working out at home, but I just think it's easier not to do it when you don't leave the house.

Like Jiujitsu said, check out the stickies at the top of the board for training and diet info.
The diet looks pretty good! Do you know how many cals and the macro breakdown of that? You can use www.fitday.com to figure it out.

My initial suggestions would be:
Add a protein source to your lunch: chicken breast, canned tuna etc.
I would exhange the blueberries in the night snack for some nuts.

Good luck!

 

[Gigit]

Thanks for the responses. Ok, so more protein... will go to the gym soon promise, maybe I can revisit my thought and go when I am 145 or something.

Looked over the shadow program, looks very effective, but... I would seriously have to modify it and I wouldn't know where to start because I'm in SUCH bad shape. Right now, I'm like a fat person who just got out of a 3 year coma. If you guys only knew.

Example, of course I'm tired and I think my body is in shock for 3 whole days of clean eating and "working out" (lawl) and screaming out for several Rolo icecream bars... anyhow... tonight I did my last load of laundry. I had to carry a full overstuffed clean basket load up the stairs from the basement to the mainfloor and I was winded and it made my arms sore and couldn't make it up to the second floor with it, I was too worn out. If you guys were in the shape I am in now I think you'd run yourself into oncoming traffic.

 

[jiujitsugirl]

Thanks for the responses. Ok, so more protein... will go to the gym soon promise, maybe I can revisit my thought and go when I am 145 or something.

Looked over the shadow program, looks very effective, but... I would seriously have to modify it and I wouldn't know where to start because I'm in SUCH bad shape. Right now, I'm like a fat person who just got out of a 3 year coma. If you guys only knew.

Example, of course I'm tired and I think my body is in shock for 3 whole days of clean eating and "working out" (lawl) and screaming out for several Rolo icecream bars... anyhow... tonight I did my last load of laundry. I had to carry a full overstuffed clean basket load up the stairs from the basement to the mainfloor and I was winded and it made my arms sore and couldn't make it up to the second floor with it, I was too worn out. If you guys were in the shape I am in now I think you'd run yourself into oncoming traffic.

oh no girl dont worry! I am right there with you! I went ffom 150 to 190 in less than 8 months! I could barely go up my stairs without breathing very heavily! I started MMA and Jiu Jitsu 2 weeks ago and my body is so sore that i want to just die!! I have also been eating healthy. BUT, i do have a LOT more energy now. It rreally is amazing how healthy eating and starting to get back in shape makes you feel. I am at 188 now.... We will keep in touch and try to do this thing together!

 

[Sassy69]

When you just get started sure there's a transition - remember you are looking at the physical appearance and changes while your body is tryign to process what is going on - its had months and months of a certain type of diet and now its getting different stuff. In a way you are going thru a 'detox period' to get all the shit out of your body and you may feel like crap for a little while - but when the alternative is to not change, trust me, you'll feel better in a matter of days. You'll notice more energy, etc. You also have to let your body work all the sugar & the sugar cravings out as well. There's a huge mental aspect to making changes to your habits & your lifestyle as well as your body's work to adapt to the new 'environment'.

If you can sort of challenge yourself to stick to the new diet honestly & consistently for 3 weeks - that's about how long it takes to establish a habit - you'll also notice more energy, sleepign better, etc.

 

[superqt4u2nv]

If you guys were in the shape I am in now I think you'd run yourself into oncoming traffic.

LOL everyone starts some where you have taken the first steps to get to where you want to be best of luck in your journey.

 

[Sassy69]

Exactly! If I could tell you how many times I've had to "restart" because of school, work, relocation, injury, frustration, etc.... Its really important to only pay attention to yourself and getting to where YOU want to go. A huge part of fitness & fitness goals is mental. It is so frutrating trying to get over the hump to where you are more conditioned to handle the load you want to take on - so just go do it. There's almost always a couple weeks of just pure GO DO IT! and then things just start to fall into place. But also never set limits on what you think you can or can't do. I do this every day when I drag my butt out of bed for AM cardio (I"m on a contest prep schedule right now) - do you think I enjoy this? Hell no. I friggen hate mornings and I friggen hate cardio. But once I go do it, suck it up and remember that this is what I need to do to get to where I'm going. Eventually my body actually WANTS to get up & go do it and I amaze myself at what I am able to knock out even when I start and feel like I've got about 8 min worth of good work -- I can still get out the 45-60 min I'm going for.

Open your mind up - literally you are only limited by what you can envision. I try to take the approach of "let's see what I can do today" - and thats a big part of WHY I go to the gym- I want to see what I can do - its someplace I can always pursue little goals w/ the result of looking to achieve some sort of goal each day - e.g. more weight on a lift, higher reps, better form, maybe try a new lift, etc. Its MY time time to see what MY body can do. Some days the mojo just isn't there, most days it is. But its a physical outlet (I drive a desk all day and have for 20 yrs) as well as a mental and emotional outlet that has been integral to my life.


RE: your diet - Looks too low in cals, maybe too high in carbs, low in good quality fats and low in protein.

A couple quick good guidelines:
- eat total cals = 10-12 x your bodyweight - don't think you have to starve yourself -that just makes your metabolism slow down. You want to fuel your body exactly w/ what it needs- no more / no less - it is an amazing biochemical machine that WANTS to run efficiently - but if you throw too much, not enough, or trashy fuel into it , it can't respond efficiently.
- eat a macronutrient ratio of 40% protein / 30% carbs / 30% fats - you can start to see how your food breaks out if you put your mealplan into a food counts program like www.fitday.com. Lots of people gloss over this and dont' want to spend the time 'counting food' - but do it at least once to SEE what you are eating and w/ the diet you listed above I think you will see exactly what I said - low cals, low protein, low fat, not sure on the carbs. But it ILLUSTRATES what you are eating and helps to givei u a reality check on what many people just eyeball or say "I eat clean" and then can't figure out WHY their diet isn't working...
- eat 1 -1.2 x your bodyweight in total grams of protein for the day - you need protein to build muscle. That's a HYUGE reason why you see women w/ no muscle and trying to "lose weight". Don't be scared of protein - its what you need to build muscle mass. Muscle mass helps you burn fat more efficiently and it makes the fat you have look better. (Recall: even anorexics can have a higher body fat % - not because they are fat but because they have no muscle - bodyfat = ratio of lean muscle mass to bodyfat).

To help you get a good understanding of how it all goes together, I like to recommend the BODY FOR LIFE book by Bill Phillips (not the women's version - just the plain old BODY FOR LIFE book) - you don't have to use the EAS products he pushes in it but theres a great intro to how nutrition works and also lays out a great diet program & guidelines for how to build good but flexible meal plans. The point is to find a way to change your diet & activities to get your results but to make it part of your lifestyle so it is "just the way you do things" instead of something that is extreme, miserable and "DIE w/ a T". Those are the "diets" that are guaranteed to fail and make you more miserable in the process. But if you can, you can even order a used copy of that book for cheap on Amazon or someplace. It helps ALOT to understand how it all works vs winging it on what you think is a good diet but not really gettin how it all goes together.

And check out the stickies above - LOTS of good info in there. LOTS!

 

[Gigit]

Thanks for the post Sassy (and everyone.)

For an update, it's funny and quite hard to explain... but some sort of switch flipped in my head. I finally view food as a source of fuel, not a source of pleasure or comfort. I'm learning how to listen to my body's signals, and even stopped eating if I feel full - which is I think a real first.

To show you me thin vs now... I will share these old pics and btw my toddler only recognizes the me now photo - she doesn't get the thinner me is mommy. One was before I got married, the other is after I had the baby. Neither shows my body, but I'm sure you can use your imagination. Not only is my face completely different (yes I look like a totally different person,) my body is, too. Sadly, when the photo was taken, I was lean but I still had a high BF%. Not anymore, this time when I am lean I am going to be FIT .

It's crazy, only been a week and already I can wear my wedding rings for the first time in 2 years because I'm not bloated. I have more energy, I feel good, my stomach doesn't hurt, and this haze I was always in is gone. My brain before always felt "foggy."

Again thanks for the advice. Been reading over the threads and will continue to educate myself. I'm dropping that weight watchers program, it's a joke and isn't teaching me anything. Going to use FitDay like you recommended.


Old me

Me now (not for long!)

 

[musclemom]

Why aren't you taking your thyroid medication and why aren't your levels being monitored by an endo? You're making the battle nearly twice as hard if your metabolism is sluggish, not to mention you won't feel as well as you should.