Took measurements!

[abxavier]

As of right now, i'm at;

Bust- 33" (big boobs! Want them gone! lol)
waist- 32" (edit. Apparently I measured the wrong part.)
Hips- 35"
Upper arms- 10"
Thighs- 20"

I'm roughly 130lbs. No more. Maybe a few pounds less. And I don't know my BF nor do I know my BMR because I don't know how to calculate it. I don't know how many calories I need a day nor how to calculate how much calories are in each meal I eat.

I need some help!! Dieting. Or trying to. My exercising is great. Could use a few pointers on legs and abs.

Help! Please!

 

[mommalu]

Hi abxavier~
I'm also new here and found that reading the ladies journals helps out allot.
Especially if you're looking for help with exercises. Thandie posts her workouts in her journal as so do I. It's a learning process and have found wonderful advice here. If you start a journal and track everything you do, it will help you in the long run. I love to journal so it's not a big deal for me.
Ask questions...there's allot of knowledgeable ladies here.
Good luck!!

 

[superqt4u2nv]

I don't know how many calories I need a day nor how to calculate how much calories are in each meal I eat.

FitDay - Free Weight Loss and Diet Journal is free and you can track and log macro`s there. A good place to start for calories if your trying to lose is
10-12 x LBM need to know your body fat to get a better estimate
Here is an example weight = 130 lbs body fat is 20%
26 lbs = fat
LBM = 104
104 x 12 = 1248 calories
A good starting point for macro`s is 40:30:30 protein:carbs:fat
macro calorie break down
protein = 500 calories
carbs = 374 calories
fat = 374 calories

Here is a daily meal plan example based roughly on these macros
Meal 1
8 egg whites
1/3 cup oats (before cooking)
Meal 2
1 oz almonds
Meal 3
5 oz boneless skinless chicken breast
1 cup green beans
1/2 cup yams
Meal 4
5 oz boneless skinless chicken breast
1 cup green beans
1/2 cup yams
Meal 5 (post work out)
1 small green apple
whey protien shake (27 gram protein scope) mixed ice and water
Meal 6
1 oz almonds

Calories 1,294
Fat 38.8 329 25 %
Saturated 4.9 43 3 %
Polyunsaturated 9.4 80 6 %
Monounsaturated 21.1 178 14 %
Carbohydrate 104.2 408 32 %
Dietary Fiber 25.5
Protein 137.1 557 43 %
Alcohol 0.0 0 0 %

Fat (25%) Carbs (32%)
Protein (43%) Alcohol (0%)

 

[abxavier]

Thank you! That helped a lot! I just bought two packs of like 12 boneless, skinless, already cooked chicken breast. 5 oz each. So now I know where to get those and when to eat them.
Also, other then boiling eggs to get the egg whites, what else can I do? It'd be a lot faster if I didn't have to sit and wait for eggs to boil. lol. I could always do it the night before though... hm...

I just bought dessert protein today by BSN. It's not too bad since my tummy is sensitive to nasties. Though I just had to down it eating a banana after every drink because I tried drinking it with 1% milk and it was DISGUSTING! I drank it earlier also with water. That wasn't too shabby. It's supposed to be chocolate fudge.
I've been eating really good today. I'm proud of myself. No sweets whatsoever. Not that i've been eating sweets lately. It's just already becoming easier. Although, I stopped by the store today and saw so many things I would normally get. Lol. Like pizza's. Oh man did I want to grab some! But I didn't. Got some chicken, bananas, apples, and a few other things. My mind is drawing a blank though. Bf just got a ps3 and a shooting game. Busy watching him.

today's diet;
meal one- oatmeal and water
snack- a few peanuts
meal two- green beans and orange juice
snack- a few ritz crackers
meal 3- 1 5 oz chicken breast and protein shake (post workout)

I worked legs, harder than i've done in a while. I'm gonna feel this tomorrow, and love it.
I can't wait until I get my lipoflame in.

Any more advice, ladies?

 

[gixxerman]

wowwww...i need to find me a lady who is discplined like these chickies. i am extremely impressed. i love a girl who loves to lift and is interested in supplements such as protein shakes and eating right!!! DAMNNN

 

[abxavier]

Most women are too self concsious about their body image... I'm way self conscious, so i'll do anything it takes to get myself to a point where i'm satisfied with what I see staring back at me. Even if I have to drink nasty protein shakes and give up my favorite, high fat, high carb, high calorie food.

As long as i'm allowed one cheat day a month, I can manage. As long as it benefits me in the long run.

And i'm absolutely addicted to the gym. If I don't get the chance to go to the gym on a scheduled day, it messes up my whole day.

 

[superqt4u2nv]

Thank you! That helped a lot! I just bought two packs of like 12 boneless, skinless, already cooked chicken breast. 5 oz each. So now I know where to get those and when to eat them.
Also, other then boiling eggs to get the egg whites, what else can I do? It'd be a lot faster if I didn't have to sit and wait for eggs to boil. lol. I could always do it the night before though... hm...

I just bought dessert protein today by BSN. It's not too bad since my tummy is sensitive to nasties. Though I just had to down it eating a banana after every drink because I tried drinking it with 1% milk and it was DISGUSTING! I drank it earlier also with water. That wasn't too shabby. It's supposed to be chocolate fudge.
I've been eating really good today. I'm proud of myself. No sweets whatsoever. Not that i've been eating sweets lately. It's just already becoming easier. Although, I stopped by the store today and saw so many things I would normally get. Lol. Like pizza's. Oh man did I want to grab some! But I didn't. Got some chicken, bananas, apples, and a few other things. My mind is drawing a blank though. Bf just got a ps3 and a shooting game. Busy watching him.

today's diet;
meal one- oatmeal and water (protein)
snack- a few peanuts
meal two- green beans and orange juice (protein)
snack- a few ritz crackers (protein)
meal 3- 1 5 oz chicken breast and protein shake (post workout)

I worked legs, harder than i've done in a while. I'm gonna feel this tomorrow, and love it.
I can't wait until I get my lipoflame in.

Any more advice, ladies?

More protein women

BSN is yummy mix it with a little less water it calls for 8-10 oz for two scopes but try 6 oz it should taste richer.

 

[superqt4u2nv]

As long as i'm allowed one cheat day a month, I can manage. As long as it benefits me in the long run.

And i'm absolutely addicted to the gym. If I don't get the chance to go to the gym on a scheduled day, it messes up my whole day.

I would avoid a whole day it tends to be too much. It is best to just have a single meal depenidng on your progress and goals you could do it once a week.

Awesome the gym has always been the easy part for me too the diet I struggle with still.

 

[abxavier]

Yeah, I didn't mean like a whole day or anything. Maybe like, once i'm seeing clean, good results, i'll eat my fav, a few slices of pizza one day. Mmm. Sounds so good. Lol.

Today is my 3rd day actually dieting. So far so good. My older neighbor has a bf scale. So I did that earlier. I weigh 126.8lbs and it says my bf is 23%. No idea if thats good or not.

 

[gixxerman]

23% is pretty good....not too shabby. women do tend to be a lil higher than women but you can def. drop that down with a clean diet. looking good though. post up some pics....

 

[abxavier]

In the mornings, I usually eat the packets of oatmeal. That's alright, right? And i've been eating at least 4x a week whereas before this site, I was eating maybe 2 or 3 big meals. I completely cut out any candy and any kind of sugar, besides fruit. I don't eat very much fruit. More vegetables. Carrots and peas and green beans, etc. I've been drinking my protein religiously. Dessert is very very good and i'm very happy with it. Along with that, i'm taking fish oil pills and a multivitamin daily.

I've been increasing the cardio as well. 3x a week for 30mins. Still haven't received my lipoflame yet. But I feel like i've thrown out a lot of bad foods now. I don't do fast food anymore (I used to eat it almost daily! It's a surprise i'm not 200+!)

I ate a small bowl of cereal the other day, special K with no additives. Just 2% milk. On average, this is what my diet looks like;

meal one;
Oatmeal and orange juice and/or water

meal two; snack
banana, carrots, a few peanuts for protein and/or green beans and protein drink

meal three;
5oz boneless, skinless, grilled chicken, apple and/or carrots(if I didn't eat them on above meal)

meal four; post workout
1 scoop protein(20g) and a banana

meal five; (after work)
5oz chicken again and applesauce

any corrections would be fantastic.

 

[gixxerman]

do u take vitamins...or any energy drinks to keep you going??

 

[superqt4u2nv]

In the mornings, I usually eat the packets of oatmeal. That's alright, right? And i've been eating at least 4x a week whereas before this site, I was eating maybe 2 or 3 big meals. I completely cut out any candy and any kind of sugar, besides fruit. I don't eat very much fruit. More vegetables. Carrots and peas and green beans, etc. I've been drinking my protein religiously. Dessert is very very good and i'm very happy with it. Along with that, i'm taking fish oil pills and a multivitamin daily.

I've been increasing the cardio as well. 3x a week for 30mins. Still haven't received my lipoflame yet. But I feel like i've thrown out a lot of bad foods now. I don't do fast food anymore (I used to eat it almost daily! It's a surprise i'm not 200+!)

I ate a small bowl of cereal the other day, special K with no additives. Just 2% milk. On average, this is what my diet looks like;

meal one;
Oatmeal and orange juice and/or water
This needs egg whites, I would drop the oj better option would be half a grapefruit.

meal two; snack
banana, carrots, a few peanuts for protein and/or green beans and protein drink
I am not against peanuts as a snack but it should be on it's own just my 2 cents also make sure they are dry roasted
meal three;
5oz boneless, skinless, grilled chicken, apple and/or carrots(if I didn't eat them on above meal)
I am probably being very picky here as I am used to hardcore dieting but carrots are not the greatest option full of sugar.

meal four; post workout
1 scoop protein(20g) and a banana

meal five; (after work)
5oz chicken again and applesauce
Apple sauce is processed better option is green apple lower sugar content. Add in some green veggies or a salad.
any corrections would be fantastic.

Also need to know the amounts your eating everything should be measured and tracked. I am sure it seems picky cause you have cleaned up you diet a lot but you need to know so you can tweak and make changes down the road when you progess slows down. I highly suggest signing up for FitDay - Free Weight Loss and Diet Journal it is free and you can log all you food there.

 

[abxavier]

Yes, I take women's OneADay vitamins. When need be, i'll take an otc energy drink. I rarely ever do, though.

I don't even know how many g of protein are in a 5oz boneless, skinless chicken. lol. Horrible. I saw a book the other day at gnc where you keep track of the amounts you eat and whats in it as far as protein, fat and carbs.

Hmph. That part is hard.

 

[abxavier]

The Complete Book of Food Counts, 8th Edition - is that what I should be looking at buying?

 

[gixxerman]

get on fitday.com it does alot of work for u

 

[abxavier]

Yeah, i'm about 5'5- 5'6"... Last time I went to the doc I was 5'6" but I feel like i've gotten shorter. lol

Thank you all so much for your help so far! I really REALLY appreciate it!