This sucks

[crappycakes]

When I first joined I was aking a lot of questions, and I was told to read, read, read. So I was reading Pintoca's post on losing 50 lbs. I took good notes on what to do after a work out. I googled all of the things I didn't understand and creatine came up as a possible danger. I have no clue how to figure out where to get exactly 50% of carbs from dextrose and 50% from Maltodexrin. I still don't know what L-glutamine is, but I know I can buy it in powder form. (that is not very educational)

I don't want to start working out and dieting until I get "All of the Facts" and then "make a plan". But everytime I read something it just confuses me more. Can any one help me?


I am 38, female
5'7'
138

I would like to loose about 15 lbs and gain as much muscle as I can. I havn't worked out in two years. I never read up on how to work out, or how to diet in the past. I just did what worked for me at the time. Now nothing is working and my metabolism has slowed down. I want to do this the "right" and "healthy" way.

I appreciate any advise

 

[alex2678]

Don't let this all confuse you. Since you're just starting out just focus on basic "fitness foods", cut back on the calories, and do both weights and cardio in the gym. Later on you can start focusing on breaking down your diet into carb/protein/fat percentages. When I first started out as a kid my bodyfat tested out in the 40 percent range! Now it stays between 6-12%. You losing 15lbs shouldn't be a problem at all.

For food choices stick to basics egg whites, oatmeal, grilled chicken, turkey, fish, and tons of veggies to fill you up. Never drink your calories and limit your beverages to the occasional diet soda or preferably water. Make sure you have enough energy for your workouts but try to feel a little "hungry" throughout the day. That's usually how I can tell I'm burning fat.

Weight workouts should be brief but intense. It's old school, but my favorite beginner workout has always been training the whole body 3x's a week, one or two exercises per bodypart for 2-3 sets. Train heavy enough to do no more than 8 reps. Cardio can be done daily for 45 minutes to an hour. I know I missing something...Anyways, feel free to ask more questions. Lots of knowledgable people on this board.

 

[Lifterforlife]

Good post above....it can be overwhelming for the beginner, but it need not be so. Just get youor diet in order, train sensibly, and forget the supplements for now. IN the beginning, you are going to make great gains either way, so let that happen and get in a lifestyle mode of exercise and good diet.

The supplement issue will come to you later. Getting "all of the facts" may never be accomplished.

Don't "use" anything like that to not start working out and eating good. Start today with this aspect of it! You will be healthier and happier.

 

[Swanson Smash]

Also, unless you're just an over eater and in general eat nothing but fast food/fried foods, exercise can work wonders alone. For the best results though a good diet is key. 15lbs could be possible if you just started your exercise routines and continued to eat normally.(Unless of course your normal diet is just off the wall junk)

Good luck with it...keep at it

Swanson

 

[crappycakes]

Thanks for the advise. I am joining a gym Monday and will start working out. I am having a hard time eating breakfast, because I just never have eaten it. I started drinking one whey protien shake in the morning instead of drinking tea with sugar in it. I eat pretty healthy otherwise. I don't eat out much, and I try to make everything myself at home. I eat mostly chicken, but I am adding tuna in the diet. My main problem is cheese, I want it on everything. I crave chocolate once a month and I eat it too. The cravings are really hard because it is like being addicted to something. It wont leave me alone until I eat it. After the monthly issue is gone I don't eat chocolate for the rest of the month until next period. Any suggestions on the making the cravings go away would be great.

Thanks

Also, unless you're just an over eater and in general eat nothing but fast food/fried foods, exercise can work wonders alone. For the best results though a good diet is key. 15lbs could be possible if you just started your exercise routines and continued to eat normally.(Unless of course your normal diet is just off the wall junk)

Good luck with it...keep at it

Swanson

 

[alex2678]

As long as it's once a month don't worry about the chocolate cravings. I read somewhere that strong chocolate cravings come from a magnesium deficiency and female hormonal changes as well. (But most likely its just because chocolate tastes so good) If you decide to "cheat" and have chocolate just make sure you lower the calories for the rest of your meals in that day. Fat free chocolate pudding with reddiwhip, low carb chocolate milk, and tootsie rolls do get rid of cravings for me. Moderation though.

Same thing with cheese. The amount of grated cheese needed to add flavor doesn't really add that many calories. (1 or 2 Taplespoons) Stronger cheese, sharpe cheddar/provalone, makes everything taste better with just a small amount. If it helps you stay on your diet I wouldn't eliminate it completely. Just gradually reduce your serving size.

And at 5'8 138lbs. you're probably in better shape than most people anyways. Best of luck with the new gym, diet and everything else.

 

[SgtSlaughter]

Some great posts on here!


I'd just like to quickly intergect on the topic of DAIRY:

It's not something many people use in the dieting/cutting diets. I myself took all forms of dairy out, with exception to one slice of cheese a week or something to that effect. I supplement with Calcium Citrate to compensate.

 

[crappycakes]

Cheese is about the only dairy I eat because I am a little lactose intolerant. (sigh) I can't eat much fruit because it causes canker sores (sigh) It seems like I am ginxed with food. I will try to eliminate cheese as best as possible and I will try tootsie rolls for the chocolate craving along with lowering the rest of my calorie intake for the "chocolate cheat day". Thanks to every one that posted a reply.