Please I need some help

[superqt4u2nv]

OK I have started a cleaner diet and I have some questions.
- Is it okay to eat my last meal right before bed?
- Can I drink skim milk with 1 scoop whey for my last meal?
- Yesterday I weighed at my gym again, I lost 1pound muscle and 5 pounds fat after being ill for 1 week (lost 2% bodyfat in 1 week) at 1800cal/day if I lift heavy will I still be able to gain back some lean mass? Is gaining lean mass with 200cal calorie deficit a myth?
- People at the gym tell me to stop lifting weights cause I'm a woman, they recommend training with a fitball/stability ball. Can I build muscle with a fitball? I'm still gonna lift weights I just wonder if fitball can replace weights on my busy days at home.

Thanks.

Yes you can have the last meal before bed just make sure to add a little fat to it like all natural peanut butter or mac nut oil so that the absorption is better. The fit ball stability ball will never replace good old fashion weight lifting. It is good to do once in a while to change things up but certainly not a supplement for regular weights.

 

[ironwings]

sharon - oh my. I could rant and rave about "you shouldn't be lifting weights because you are a girl". I want to say tell those f@*kers to stand out of the way. I'm going to get you a shirt that says "I sweat like a girl" and I want you to flaunt your a#* in that gym doing power cleans. In a few months they'll all be asking what in the world your routine is. They will want the results you will be getting. Being is the opposite of hoping.

Please don't pick up a fitball unless you are doing wood shops with it.

With the food, if you are above 20% body fat (which you are) all you need to do is keep it simple. Small changes will go a LONG way.

1. Eat small meals more often and absolutely eat breakfast
2. Limit or hopefully eliminate: alchohol, soda, fried foods, trans fats, white bread (pasta, rice etc), high fat dairy
3. Drink tons of water and get plenty of sleep
4. If losing fat is more important to gain lean muscle mass (you have to decide which is most important for now) don't eat a couple hours before bed
5. If lean muscle mass is more important make protein the base of each meal

What super has laid out is perfect - a little advanced but certainly will yield results. Make it a lifestyle

 

[slat1]

Yes you can have the last meal before bed just make sure to add a little fat to it like all natural peanut butter or mac nut oil so that the absorption is better. The fit ball stability ball will never replace good old fashion weight lifting. It is good to do once in a while to change things up but certainly not a supplement for regular weights.

Great point. Change it good but the foundation to results is still lifting iron.
If you do some research you will actually find that the stabilization ball will reduce strength over time. You have to love the European University studies!

 

[sharon224]

QT how much do you lift? How much do most ladies lift? I see fitness models using 10lbs dumbells which I think is too light for me.
I've taken var and primo before does it mean I can gain back the strength I had before without AAS?

 

[superqt4u2nv]

QT how much do you lift? How much do most ladies lift? I see fitness models using 10lbs dumbells which I think is too light for me.
I've taken var and primo before does it mean I can gain back the strength I had before without AAS?

I think you can because of mucle memory but it will take some time. My strength is still pretty low compard to years past but I try not to focus on that as much as just on burning out the muscle. If you feel like you can lift more then do.

 

[sharon224]

Here is an update.
I'm impressed with the meal plans you all suggested, and I forced down the bowl of oatmeal in the morning. I can feel that I have more energy and I have been able to do more cardio this week!!
I'm eating at least 130g protein per day. I have not lost weight though but I can feel my muscles growing?! so I guess I'm gaining muscle mass?? I can lift a little heavier now too. I'm eating around 1800cal per day but if i eat less I feel weak and I can't workout properly, does it mean I should just keep it at 1800cal and lose fat by doing more cardio?

 

[ironwings]

QT how much do you lift? How much do most ladies lift? I see fitness models using 10lbs dumbells which I think is too light for me.
I've taken var and primo before does it mean I can gain back the strength I had before without AAS?

I would imagine you are seeing those fitness models in magazines, right? Those shelf magazines are geared to those wanting to get in shape. That is there biggest market so the don't want to intimidate anyone by having their ladies lifting 50lb dumbbells.

Lift the maximum weight you can possibly lift for 8 - 12 reps. Everyone's strength is different and you have to build from where you are. If you are worried about not burning enough fat - do your exercises as supersets. One exercise followed by another with no rest and continue that cycle for all of your sets.

I have a recipe for you. I hate oatmeal too! This recipe takes a little preparation but you an make a big batch to last a week or more. I typically double the recipe and make a bunch at a time.

Quinoa Granola (4 servings)

1/2 cup raw quinoa
1/2 cup rolled oats (not instant)
2 tbsp walnuts, crushed
1/8 tsp salt (I omit this)
2 tbsp honey
2 tbsp raisins or any dried fruit

1. Preheat oven to 225 degrees F
2. In a medium pot, add the quinoa and cover with water. Bring to a boil and cook for 7 minutes. Drain and rinse the quinoa in cold water.
3. Combine all ingredients (including quinoa) except for the raisins or dried fruit on a sheet pan and place in the over. Mix often with a spatula to prevent sticking and to toast evenly. Cook unitl dry and lightly toasted, about 45 minutes (mine takes an hour). Mix in raisins or dried fruit and serve.

- You can make this ahead and store in an airtight container or resealable bag. Serve with soy milk or milk of your choice (just a little)

- I also like to add fresh blueberries to this. Some ladies swear off fruit but it is a staple of my morning routine.

188 cals, 5g protein, 34g carbs, 3g fiber, 12g sugar, 4g fat, 25mg calcium, 79mg sodium

 

[sharon224]

Thanks all for the great replies.
I have been eating 1800kcal for about 2 weeks now and lift hard. cardio 3 times a week.
Today I measured my bodyfat, muscle mass etc again and it is surprising. I gained one pound on the scale.
But I have lost 6lbs of fat and gained 7 pounds of muscle in 2 weeks!!!! my bodyfat has dropped 2.5%
I have been eating 40% Protein, 40% Carbs and 20% Fats. Should I increase the protein and decrease the total calories?
I'm gaining muscles really fast but the fat loss is slower. How can I twist this?

 

[the_alcatraz]

Congrats on losing that much weight, getting back into training and finding this website.
Welcome to EF