Weight loss and health issues

[nefertiti]

Just wanted to add that I bet having a big family makes finding time for personal nutrition and working out really hard, but I think it's great you came here for advice and I hope you'll stick around and let us motivate you through it

 

[Island_Girl]

Hi and welcome,
Cereal for breakfast is kinda setting yourself up for failure right from the start. You're just giving yourself a big blast of carbs and lactose, spiking your insulin. Try eating at least 20 grams of protein for breakfast instead, it makes a big difference. Whether it's eggs or lean meat it really doesn't matter, but you need the protein to start the day. I have oatmeal too (1/2 cup 5 min oats with a few raw almonds)), but even that might be too much if you are really carb intolerant.
It is actually very easy to eat well on low funds if you cook from scratch. Generally, if you use whole foods, it is cheaper, and healthier than packaged garbage.
buy your meat on sale, as lean as you can get it- but chicken legs are cheap when you buy in bulk. Also stewing beef. If canned chickpeas/lentils/beans are too expensive, buy them dried.
I eat pretty cheaply with staples such as eggs, oatmeal, leftover chicken, spinach or broccoli and brown rice for lunch, and chicken legs/stewing beef with sweet potatoes and vegetables for dinner.
Consider actually measuring/weighing your food and using an online food diary such as fitday.com- it's free and easy to use.

McDonalds is expensive for the zero nutrition you get out of it
I think you may want to stop taking fat burners as well, they are just more chemicals your body has to sift through to gain a healthy equilibrium.
Just my two cents.

Great response trex!!!

 

[Island_Girl]

My nutrition is pretty boring at the moment (low on funds LOL), but the last couple of days I have had just shy of a C of Kashi Go Lean Crunch w/ skim milk. For lunch I had a McDonald's cheeseburger (one of the kid size ones) yesterday because we weren't home (no fries), but I usually have a salad or a turkey sand @ home (I don't use much dressing, maybe a Tbsp & I use lowfat Ranch or one of those Raspberry spritzer things). If I think about it I will have a greek yogurt or a piece of fruit for a snack. Dinner varies but is usually homemade & I am mindful of portions (last night was whole wheat spaghetti, about a C cooked, night before that was a soup I made in the crock pot - chicken, veggies, & chick peas). I aim to get 96 oz water a day, sometimes I don't quite make it but I usually do (I use a 32 oz cup so it's easy to track). I don't keep soda or sweets around generally speaking, I drink tea w/ stevia or water. This time of year I do indulge in egg nog but not too often. I will have an occasional 5 oz glass of red wine too, maybe once every couple of weeks or so (I'm not a big drinker).

There is plenty of room for improvement with my nutrition - I am pretty confident I know what I am doing in the gym (I used to work in the gym, I was pretty athletic most of my life). Nutrition has always been harder for me to figure out though. My doctor only advised me to reduce my calories & then suggested if that didn't work I might look into gastric bypass or a lap band. I was stunned she'd just lead off with those before taking a harder look at other options. I am not gaining either, just staying close to where I am. I lose a few, gain them back, lose them, gain them. For the last 2 yrs I have been between 189 & 199 but before that I had gotten back down to 144 for almost 2 yrs after my 4th kid. My husband is hot, women are always checking him out... I'd just really like to be the hot mom again! LOL

So let me write this out where is it easier to read.

Your current diet:

Breakfast: C of Kashi Go Lean Crunch w/ skim milk

Lunch: McDonald's cheeseburger (but usually a salad or a turkey sand when you are home)

Snack: greek yogurt or a piece of fruit (when you think about it or remember)

Dinner: ...varies but is usually homemade & I am mindful of portions (last night was whole wheat spaghetti, about a C cooked, night before that was a soup I made in the crock pot - chicken, veggies, & chick peas).


Alright so nutrition is the one area that most people struggle with and not seeing results because your nutrition is not where it should be. Without knowing much more than this, it looks to me you are not eating enough calories and certainly not feeding your body the correct nutrients to support weight loss. Our bodies also need to be fed some good fats. Like natural peanut butter or almonds.

One thing you want to remember is at each meal it is so important to get in adequate protein intake. Protein sources are egg whites, chicken, turkey, lean beef, fish, tuna etc...

The following is just some suggestions.

Breakfast: 5 egg whites, scrambled or in omelette with veggies and 1/2 C. oatmeal

Snack: Chicken salad and 1 T. peanut butter

Lunch: Turkey sandwhich on wheat bread with lettuce and tomato

Snack: Chicken with yogurt

Dinner: Lean beef patty with small baked potato and veggies

Snack: Supp with whey protein and almonds

So something along the lines of this would work for starters. Stay on this for about 2 weeks and keep track of how your body is responding. At this time, you adjust the diet accordingly to what is going on with your body.

Not sure how much cardio you are doing, but for starters try doing 5 x a week at 30 mins. And adjust from there. Keeping in mind that fasted cardio in the am will give you better results.

 

[Jennafox]

I had wondered about my calorie intake, which was one thing that confused me when the doc suggested I cut them more. I posted a Q on the guide to legal steroids for women thread, but perhaps one of you can help with it. One of the supps my husband ordered for the cycle he is "giving" me for Christmas was Epi-strong. The dosage of the capsules is 15 mg, but in the thread I saw that the dose for women was 2.5 mg 3 times a day. I can't split a gelcap, so how should I use the Epi-strong without overdoing?

I will tweak my nutrition, I knew protein was important, so I was thinking the greek yogurt was a good source, I do eat a few raw almonds for snack too. I get forgetful, busy with the house & when they aren't in school I am sidetracked by kids. LOL

I loathe cardio, won't even lie about it. I love weights & have always preferred them over cardio but I do force myself. My current workout schedule (I have been doing this for the last 3.5 mo consistently):

Not sure if you are familiar with P90X but that is the workout I am using right now so my schedule looks like this.

Mon - chest, back & abs
Tue - Plyo
Wed - Shoulders & arms, abs
Thurs - yoga
Fri - legs & back, abs
Sat - kenpo
Sun - off or stretch (depends on time)

Each workout is approx an hour long. I use weights heavy enough to allow me to finish at least 12 but not more than 15 reps. For the cycle of supps I will be starting soon I was going to lift heavy to take advantage of the bulking ability & put some calorie burning muscle on. In addition to these workouts I have a treadmill & when time permits I walk 20 - 30 min. If I am not overly irritated, trying to get to bed on time, or seducing my husband I will take the extra time to jog on it too. LOL My main workout is usually first thing in the morning, although I sometimes have a protein shake beforehand because I get nauseated to the point of throwing up if I get too hungry.

I love the suggestions though - I will be starting a food log to track things more closely. I have had success in the past without being so meticulous so I know that I can lose weight. I just need to get a handle on it & get it off for good. I must say the lack of a workout buddy is a problem for me - I am much more motivated when I have someone to be accountable to. Too bad nobody in the neighborhood is interested in working out!