Opinions / Critique Wanted? Help?!

[cezza30]

Hey guys

I'm looking for a bit of an analysis / critique from some ladies in the know if that's ok?!

I find myself in a place where I've let things slip (again grr) and I need to get back into a routine and sort myself out once and for all. I got into a very good rhythm before christmas, and I was getting much fitter, and losing weight at a good rate, but then for one reason and another, I fell out of the routine and put on about half a stone and lost a considerable degree of my fitness. I don't want to make the same mistakes again, so I'm looking for some external advice rather than fumbling along myself.

At the moment my stats are as follows:

Weight: 166 lbs
Height: 5' 7.5"
BF: Approx 30% (measured with calipers, it's at about this mark)

Stomach: 28"
Hips: 38"
Chest: 38"
Arms: 11"
Thighs: 23"
Calves: 15.5"

Not sure if you're interested in the above measurements, but I thought I'd give you everything!

My typical diet looks as follows:

Breakfast (approx 7am):
Pro/prebiotic strawberry yoghurt drink (mini-bottle)
Two pieces wholemeal toast with spoonful cottage cheese on top

Mid-Morning:
Fruit - either red grapes or an apple
Fat free greek yoghurt (Total 0%)
Small handful almonds / walnuts (about 8)

Lunch (approx 1:30pm):
Tyically green salad with tuna / salmon / chicken, with either a jacket potato or cous cous

Mid-Afternoon (approx 3:00pm):
Handful mange-tout / sugarsnap peas
Small handful pine nuts (like a baby's handful!)

Evening (approx 6:30pm):
Typically vegetables with either chicken or fish - eg. stir friend veg with tuna and chillies, chunky vegetable soup (made with water, veg, stock) and chicken.

Drinks throughout the day are water, occasional sugar free soft drink, or decaf coffee with skimmed milk (only one a day max).

I used to get frequent problems with digestion / bloating, but have found that the morning intake of something yoghurty helps this, although I am open to playin around with the variety of getting it I'm choosing at present.

If you need any extra info in addition to the above, please let me know. At the moment I'm not feeling too hungry eating the above, however I occassionally feel a bit weak in the evenings (especially if I go to the gym).


Unfortunately at the moment I've injured my shoulder, so I'm having to rest that, and it is hurting when I run so my cardio is restricted a bit, but hopefully this won't be the case for too long.

At the moment, I'm aiming for cardio workouts in the gym four times a week, with a ten minute warm-up and then 40 mins interval training of various descriptions. As my shoulder is hurting at the moment, I'm limited a bit so most of my cardio is on the bikes, however as a normal rule this would be more varied, and instead would include running outside in place of some gym cardio workouts.

As soon as my shoulder is better, I hope to start boxing as a cardio workout, and also as a way to get my frustrations out on a bag haha!

I'm also aiming for an upper body weights workout once a week, and lower body twice a week. At the mo the upper body is significantly paired down, although I am due to start physio for the shoulder shortly so this wil gradually build up over the next few weeks.

Ok, so that's me in a rather long-winded nutshell. Any thoughts and opinions would be greatly appreciated and greatly greatly welcome

Thanks for reading x

 

[needtogetaas]

The user 'cezza30' has been gifted a platinum membership!


Where my ladies at??????????????????????

 

[ironwings]

Glad you are back on track!

Do you know how many calories you are consuming on a given day?

I hear you about your shoulder! What a bummer. I would imagine though that we could get you a great routine going and limit the shoulder use. What specific exercises bother the shoulder and if you don't mind me asking do you know specifically what is wrong with it? Is a treadmill and bike the only cardio equipment you have access to? We may consider doing some conditioning moves that take the place of "cardio." I recently added these back to my routine - you can check them out on my journal. I burn WAY more calories doing these than any cardio could ever possibly produce.

Right off I'd say do 3 full body workouts a week rather than the split. Full body meaning you are working both upper and lower body in the same session (not necessarily all muscle groups). I always recommend this to those wanting to lose fat. Matter of fact, I am doing it myself right now. Our bodies in nature move all together, so why not train that way? Body part splits are really for those evening out their symmetry for competition or the like.

We have some great diet ladies on here that I know will be jumping on soon. Know that calories at your phase is of most importance. Calories in, calories out. Create that deficit and you've got weight loss!

So glad your back.....

 

[Thandie]

Hey guys

I'm looking for a bit of an analysis / critique from some ladies in the know if that's ok?!

I find myself in a place where I've let things slip (again grr) and I need to get back into a routine and sort myself out once and for all. I got into a very good rhythm before christmas, and I was getting much fitter, and losing weight at a good rate, but then for one reason and another, I fell out of the routine and put on about half a stone and lost a considerable degree of my fitness. I don't want to make the same mistakes again, so I'm looking for some external advice rather than fumbling along myself.

At the moment my stats are as follows:

Weight: 166 lbs
Height: 5' 7.5"
BF: Approx 30% (measured with calipers, it's at about this mark)

Stomach: 28"
Hips: 38"
Chest: 38"
Arms: 11"
Thighs: 23"
Calves: 15.5"

Not sure if you're interested in the above measurements, but I thought I'd give you everything!

My typical diet looks as follows:

Breakfast (approx 7am):
Pro/prebiotic strawberry yoghurt drink (mini-bottle)
Two pieces wholemeal toast with spoonful cottage cheese on top

Mid-Morning:
Fruit - either red grapes or an apple
Fat free greek yoghurt (Total 0%)
Small handful almonds / walnuts (about 8)

Lunch (approx 1:30pm):
Tyically green salad with tuna / salmon / chicken, with either a jacket potato or cous cous

Mid-Afternoon (approx 3:00pm):
Handful mange-tout / sugarsnap peas
Small handful pine nuts (like a baby's handful!)

Evening (approx 6:30pm):
Typically vegetables with either chicken or fish - eg. stir friend veg with tuna and chillies, chunky vegetable soup (made with water, veg, stock) and chicken.

Drinks throughout the day are water, occasional sugar free soft drink, or decaf coffee with skimmed milk (only one a day max).

I used to get frequent problems with digestion / bloating, but have found that the morning intake of something yoghurty helps this, although I am open to playin around with the variety of getting it I'm choosing at present.

If you need any extra info in addition to the above, please let me know. At the moment I'm not feeling too hungry eating the above, however I occassionally feel a bit weak in the evenings (especially if I go to the gym).


Unfortunately at the moment I've injured my shoulder, so I'm having to rest that, and it is hurting when I run so my cardio is restricted a bit, but hopefully this won't be the case for too long.

At the moment, I'm aiming for cardio workouts in the gym four times a week, with a ten minute warm-up and then 40 mins interval training of various descriptions. As my shoulder is hurting at the moment, I'm limited a bit so most of my cardio is on the bikes, however as a normal rule this would be more varied, and instead would include running outside in place of some gym cardio workouts.

As soon as my shoulder is better, I hope to start boxing as a cardio workout, and also as a way to get my frustrations out on a bag haha!

I'm also aiming for an upper body weights workout once a week, and lower body twice a week. At the mo the upper body is significantly paired down, although I am due to start physio for the shoulder shortly so this wil gradually build up over the next few weeks.

Ok, so that's me in a rather long-winded nutshell. Any thoughts and opinions would be greatly appreciated and greatly greatly welcome

Thanks for reading x

Hi Cezza, welcome!

I'm going to give you a different variation of food in order to burn body fat. Right now you're having lots of sugar and some processed food. Rather, have some whole food. You should still have 5 meals or so..

Here is an example:

Meal #1 3 scramble egg whites and 1/3 cup of oatmeal or cream of buckwheat.
#2 Protein powder (if you consume it)
#3 Breast of chicken or tuna or turkey with salad and brown rice.
#4 Same as 2, but with sweet potato or couscous and vegetables
#5 Fish and vegetables.

Do not have sugary drinks, even if is sugar free. (artificial sweetener is not great)
Do not have processed food, such as bread. Ezekiel bread is very good if you chose to have it.

Drink lots of water and green tea.

Don't expect to get this down over night, but incorporate them at a good pace and be consistent with the changes.

I'll come back to give you a list of proteins, carbs and fats that are good to have.
Ok, here it is:


Protein:
Boneless chicken
Tuna (water)
Fish (Salmom, halibut, seabass)
Extra lean beef
Venison
Buffalo
OstrichProtein powder
Egg whites or whole


Slow burning carbs:
Oatmeal (one of my favorite)
Sweet potato (yams)
Beans (pinto, black, kidney)
Grape nuts
Brown rice
Cream of buckwheat

Fibrous carbs:
Green leafy lettuce
Broccoli
Asparagus (natural diuretic)
String beans
Okra
Spinach
Cauliflower
Cabbage
Celery
Cucumber
Eggplant....

Healthy fats:
NaturalPeanut butter.
Flaxseed oil
Nuts
Fish oil
Olive oil
Safflower oil.
Coconut oil.

 

[needtogetaas]

YA there my ladies at!!!!!!!!!!!!!!!

 

[needtogetaas]

The dream team ^^^^

 

[slat1]

I think the ladies have given you some great tips!
The only thing I would add is this. Studies have shown that our bodies treat diet soda exactly the same way they treat regular. Avoid it if you can.
BTW. Great job posting in such detail. It really does help everyone with advice.
Best of luck.

 

[ironwings]

The purpose of calories is to provide your body fuel (nutrients) to function. When you consume diet soda your body doesn't receive these nutrients but wants them. Some people find that they consume more calories if they drink diet soda then if they don't. Studies show that there is no scientific correlation yet evidence from research is consistent in this theory. The body desires those nutrient and will signal your brain to consume. If you are dedicated to a diet and have no problem separating your mind from what is really needed then diet soda shouldn't be a problem for you. This is the case with any nutrient void food. I recently read a research paper that showed people that consumed regular soda's vs. diet soda consumed less calories overall throughout the day. The theory is that the actual calories signal your brain that the body is receiving nutrients in the form of calories (even though it is not) thus satisfying the caloric need. Either way, neither are a whole, natural food and would be best to not have around.

It really is just a personal decision.

 

[cezza30]

Thank you everyone for your quick replies, it was really helpful and most appreciated!

I'll try to go through everything point by point, shout at me if I miss something!!

Glad you are back on track!

Do you know how many calories you are consuming on a given day?

I hear you about your shoulder! What a bummer. I would imagine though that we could get you a great routine going and limit the shoulder use. What specific exercises bother the shoulder and if you don't mind me asking do you know specifically what is wrong with it? Is a treadmill and bike the only cardio equipment you have access to? We may consider doing some conditioning moves that take the place of "cardio." I recently added these back to my routine - you can check them out on my journal. I burn WAY more calories doing these than any cardio could ever possibly produce.

Right off I'd say do 3 full body workouts a week rather than the split. Full body meaning you are working both upper and lower body in the same session (not necessarily all muscle groups). I always recommend this to those wanting to lose fat. Matter of fact, I am doing it myself right now. Our bodies in nature move all together, so why not train that way? Body part splits are really for those evening out their symmetry for competition or the like.

We have some great diet ladies on here that I know will be jumping on soon. Know that calories at your phase is of most importance. Calories in, calories out. Create that deficit and you've got weight loss!

So glad your back.....

Calories are in the region of 1600. This is broken down as follows:

Breakfast: 300
Mid Morning: 220
Lunch: 420
Mid Afternoon: 150
Evening: 400


My shoulder is ok with movement below shoulder level, however it is very painful lifting above shoulder level. It was hurting to move my arm out to the sides also but this has subsided a bit. With regards to cardio, it also hurts with anything that sends a significant shock through the body so is painful with each footstep whilst running, but again this has subsided a little since last week. I can feel improvement so that's good

I have seen the doctor in relation to my shoulder, and he doesn't think I dislocated it when I originally injured it, but he said that the pain is consistent with a strain of the shoulder ligaments. I've been referred for physio but there may be a little delay due to the waiting list in my area.

I don't know why I've always split the workouts into half body sessions, but I totally agree it makes no sense other than I suppose time restraints. But that doesn't really apply to me most of the time, so I'm game for full body workouts instead feel somewhat foolish now ha!

Hi Cezza, welcome!

I'm going to give you a different variation of food in order to burn body fat. Right now you're having lots of sugar and some processed food. Rather, have some whole food. You should still have 5 meals or so..

Here is an example:

Meal #1 3 scramble egg whites and 1/3 cup of oatmeal or cream of buckwheat.
#2 Protein powder (if you consume it)
#3 Breast of chicken or tuna or turkey with salad and brown rice.
#4 Same as 2, but with sweet potato or couscous and vegetables
#5 Fish and vegetables.

Do not have sugary drinks, even if is sugar free. (artificial sweetener is not great)
Do not have processed food, such as bread. Ezekiel bread is very good if you chose to have it.

Drink lots of water and green tea.

Don't expect to get this down over night, but incorporate them at a good pace and be consistent with the changes.

I'll come back to give you a list of proteins, carbs and fats that are good to have.
Ok, here it is:


Protein:
Boneless chicken
Tuna (water)
Fish (Salmom, halibut, seabass)
Extra lean beef
Venison
Buffalo
OstrichProtein powder
Egg whites or whole


Slow burning carbs:
Oatmeal (one of my favorite)
Sweet potato (yams)
Beans (pinto, black, kidney)
Grape nuts
Brown rice
Cream of buckwheat

Fibrous carbs:
Green leafy lettuce
Broccoli
Asparagus (natural diuretic)
String beans
Okra
Spinach
Cauliflower
Cabbage
Celery
Cucumber
Eggplant....

Healthy fats:
NaturalPeanut butter.
Flaxseed oil
Nuts
Fish oil
Olive oil
Safflower oil.
Coconut oil.

The meal plan at the top seems pretty manageable for me so thank you! The only bit I have a wimpy stupid problem with is the scrambled eggs as I absolutely hate eggs. Could you suggest an alternative here, or any ideas for disguising them slightly to make them less eggy? This is just me being a wimp I am fully aware and I can hold my nose to eat things, but if you had any ideas here then I would be one very grateful person!

At present I have the Body for Life protein shake powder, but I'm not really sure if this is the best brand to take? Any comments or preferences here?

Other than that, everything seems good and I know I could eat the ingredients listed without any problems.

I am very much hearing you on the diet soda stuff, and having looked into this myself I can fully see what you're saying. The diet coke adverts have fooled me I'm afraid! I will stay well clear! Water it is from now on!

Thanks again for your help - I am very grateful. If you need to know anything else please let me know!

 

[Thandie]

Thank you everyone for your quick replies, it was really helpful and most appreciated!

I'll try to go through everything point by point, shout at me if I miss something!!



Calories are in the region of 1600. This is broken down as follows:

Breakfast: 300
Mid Morning: 220
Lunch: 420
Mid Afternoon: 150
Evening: 400


My shoulder is ok with movement below shoulder level, however it is very painful lifting above shoulder level. It was hurting to move my arm out to the sides also but this has subsided a bit. With regards to cardio, it also hurts with anything that sends a significant shock through the body so is painful with each footstep whilst running, but again this has subsided a little since last week. I can feel improvement so that's good

I have seen the doctor in relation to my shoulder, and he doesn't think I dislocated it when I originally injured it, but he said that the pain is consistent with a strain of the shoulder ligaments. I've been referred for physio but there may be a little delay due to the waiting list in my area.

I don't know why I've always split the workouts into half body sessions, but I totally agree it makes no sense other than I suppose time restraints. But that doesn't really apply to me most of the time, so I'm game for full body workouts instead feel somewhat foolish now ha!




The meal plan at the top seems pretty manageable for me so thank you! The only bit I have a wimpy stupid problem with is the scrambled eggs as I absolutely hate eggs. Could you suggest an alternative here, or any ideas for disguising them slightly to make them less eggy? This is just me being a wimp I am fully aware and I can hold my nose to eat things, but if you had any ideas here then I would be one very grateful person!

At present I have the Body for Life protein shake powder, but I'm not really sure if this is the best brand to take? Any comments or preferences here?

Other than that, everything seems good and I know I could eat the ingredients listed without any problems.

I am very much hearing you on the diet soda stuff, and having looked into this myself I can fully see what you're saying. The diet coke adverts have fooled me I'm afraid! I will stay well clear! Water it is from now on!

Thanks again for your help - I am very grateful. If you need to know anything else please let me know!

Hi-

I'm glad you're looking forward to changes and not fight them.
Ok, You don't have to have eggs if you don't like them. They happen to be a great source of protein However, if you train in the morning, you can have oatmeal and a protein drink. You can also add the protein powder in the oatmeal. You can have a peace of turkey as well.
Alternatively, if you want to be adventurous add the egg whites to your shake. Meals should be enjoyable; you should like what you're eating. Naturally, this is new and you're not going to love it at first, but you shouldn't have to hold your nose to eat something. Lol!

Any questions you have, please ask. We're here to help!