StePping up WL?

angeleyezx · 06-19-2006, 09:53 PM

HT:4'10''
SW:154/CW:118/GW:105

I lost these 36lbs due to eating healthier and creating a deficit.

Over the last couple of weeks I started back at the gym and had a reassessment that revealed I lost 6% in body fat since dec but have 38%BF!!
and I made sure the bloke doing my reassessment at the gym showed me some weight machines, one is a seated leg press, and two others for arms/back or chest.

Even though Im never going to have a superstar body I want to make of the most of mine and I know everyone wants a quickfix, but I want to see an much as a result as possible for 2months time when I go on holiday, I wont be able to wear a bikini of anything, but at least look ok in a swimsuit.
eventually I want 20%BF to be stronger & defined.
Also I re-measured my chest and I went from a tight fitting 38C to (apparently, said so one a website) 36A, I dont really want to lose ony more in that area, I was told weights will help (I guess this is more of a girls dept)

The people at the gym are kind of contradicting, telling me differnet things, ie one saying
cardio1hrx 5days a week and weights 3xweek

another says cardio1hr and weights x3 times a week as when I go on hol(for a month btw) it will all come back.

I mainly eat around 1200kcals a day, I have a slow metabolic rate and can only seem to shift a lb a week, if that.

I have:
breakfast.. fruit&fibre w/semiskimmed milk or raisin bran w/milk or oats/oatmeal with raisins, milk, cinn and honey.

snack on fruit

Lunch
can sometimes be
wholemeal sandwich, lean ham and salady stuff or
rye crispbread with either cream cheese or lean ham on
etc as well as a low fat yogurt and fruit puree.

snack on fruit, raisins/apple/banana.

dinner can be anything that I try to keep healthy, loads of veg etc fish of chicken or pasta etc

can anyone impart some wisdom to help me see results as soon as, that I will carry on with (and I know I will Ive been eating healthier for 10months)

any advice is welcomed

**skelooth** · 06-19-2006, 11:11 PM

Well, we can do a lot for you in two months. But first thing first, you are going to have to alter that diet of yours. Both in content, but amount. Secondly we need to discuss your weight training, because it should take a much higher priority over your cardio. As your endomorphic brother of similar fat storing genetics I've got to say your diet is incredibley way too high in carbohydrates.

This is what I'd like to see you do.
Breakfast: 3 whole eggs, and small bowl of oats
Lunch: Lean ham/chicken/or tuna in a nice sized greens salad with drizzled olive oil.
Snack: you can have your (1) piece of fruit
Dinner: Basically a chunk of meat, some more greens salad with some more drizzled olive oil.

Postworkout I'd like to see you take one scoop of whey powder, preferabley in conjunction with your fruit snack.

I'd like to advocate more calories but you know your body better than I do... but 1200 calories seems like starving to me. Starving can actually hinder fat loss, so please consider experimenting in the 1500-1600 calorie range, with a nice sized meal bringing you up to maintenance calories or above once a week. (a cheat meal).

Definitely read my newbie FAQ stickied to the top if you have not already.

As for weight training, I think an upper body lower body split 2x a week would be great (mon upper, tues lower, thurs upper, fri lower) with 3-4 sessions of cardio sprinkled around when convenient (nothing excessive, ~30 or so minute sessions).

An issue you're having right now is the majority of your diet is coming from carbohydrates. This is causing your insulin levels to stay high through out most of the day and making you more prone to fat storage. People with our genetics generally do better on a moderate carbohydrate, slighty higher fat, high protein diet.

I would take the advice given here before any advice given at the gym. I've seen and heard some terrible advice given at gyms. A lot of the people here are professionals either by career or experience.

angeleyezx · 06-20-2006, 01:02 PM

Thanks Skelooth.
this morning I go up went to the gym, using the resistance training machines and 20mins on a cross trainer burning 200kcals I would have stayed for the full hour of cardio like usual but had an appointment.
came home and cooked 2oz oatmeal(just under 1/2cup) a teaspoon of dry skimmed milk added whey protein powder, mini box of raisins, table spoon honey and cinn ate some before I rushed out and finished rest when I got home 2hrs later I finished it off
It all came to around 450kcals! geeze.
I plan to eat a yogurt before I go to work this after noon and this evening finish off a veggie dish I made yesterday.

angeleyezx · 06-20-2006, 01:03 PM

o here's my fitday
http://fitday.com/WebFit/PublicJourn...ner=angeleyezx

I looked at your stickied thread alot of it I knew already from the grueling task of looking around at nutritional stuff, but still very helpful thank you.

do you think that following the food plan you mentioned or something simular will give me quick results BUT when is 2months when I get back to Tx/Fl for a month spending the time trying thing that I would get in the UK ie cookie dough blasts from Sonic I will instantly ruin my hard work?

06-19-2006, 09:53 PM	#1
angeleyezx New Member Join Date: Jun 2006 Location: London Posts: 10 Recipes: 0 Rep Power: 0	StePping up WL? HT:4'10'' SW:154/CW:118/GW:105 I lost these 36lbs due to eating healthier and creating a deficit. Over the last couple of weeks I started back at the gym and had a reassessment that revealed I lost 6% in body fat since dec but have 38%BF!! and I made sure the bloke doing my reassessment at the gym showed me some weight machines, one is a seated leg press, and two others for arms/back or chest. Even though Im never going to have a superstar body I want to make of the most of mine and I know everyone wants a quickfix, but I want to see an much as a result as possible for 2months time when I go on holiday, I wont be able to wear a bikini of anything, but at least look ok in a swimsuit. eventually I want 20%BF to be stronger & defined. Also I re-measured my chest and I went from a tight fitting 38C to (apparently, said so one a website) 36A, I dont really want to lose ony more in that area, I was told weights will help (I guess this is more of a girls dept) The people at the gym are kind of contradicting, telling me differnet things, ie one saying cardio1hrx 5days a week and weights 3xweek another says cardio1hr and weights x3 times a week as when I go on hol(for a month btw) it will all come back. I mainly eat around 1200kcals a day, I have a slow metabolic rate and can only seem to shift a lb a week, if that. I have: breakfast.. fruit&fibre w/semiskimmed milk or raisin bran w/milk or oats/oatmeal with raisins, milk, cinn and honey. snack on fruit Lunch can sometimes be wholemeal sandwich, lean ham and salady stuff or rye crispbread with either cream cheese or lean ham on etc as well as a low fat yogurt and fruit puree. snack on fruit, raisins/apple/banana. dinner can be anything that I try to keep healthy, loads of veg etc fish of chicken or pasta etc can anyone impart some wisdom to help me see results as soon as, that I will carry on with (and I know I will Ive been eating healthier for 10months) any advice is welcomed

06-19-2006, 11:11 PM	#2
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 8,042 Recipes: 0 Rep Power: 162	Well, we can do a lot for you in two months. But first thing first, you are going to have to alter that diet of yours. Both in content, but amount. Secondly we need to discuss your weight training, because it should take a much higher priority over your cardio. As your endomorphic brother of similar fat storing genetics I've got to say your diet is incredibley way too high in carbohydrates. This is what I'd like to see you do. Breakfast: 3 whole eggs, and small bowl of oats Lunch: Lean ham/chicken/or tuna in a nice sized greens salad with drizzled olive oil. Snack: you can have your (1) piece of fruit Dinner: Basically a chunk of meat, some more greens salad with some more drizzled olive oil. Postworkout I'd like to see you take one scoop of whey powder, preferabley in conjunction with your fruit snack. I'd like to advocate more calories but you know your body better than I do... but 1200 calories seems like starving to me. Starving can actually hinder fat loss, so please consider experimenting in the 1500-1600 calorie range, with a nice sized meal bringing you up to maintenance calories or above once a week. (a cheat meal). Definitely read my newbie FAQ stickied to the top if you have not already. As for weight training, I think an upper body lower body split 2x a week would be great (mon upper, tues lower, thurs upper, fri lower) with 3-4 sessions of cardio sprinkled around when convenient (nothing excessive, ~30 or so minute sessions). An issue you're having right now is the majority of your diet is coming from carbohydrates. This is causing your insulin levels to stay high through out most of the day and making you more prone to fat storage. People with our genetics generally do better on a moderate carbohydrate, slighty higher fat, high protein diet. I would take the advice given here before any advice given at the gym. I've seen and heard some terrible advice given at gyms. A lot of the people here are professionals either by career or experience. __________________

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06-20-2006, 01:02 PM	#3
angeleyezx New Member Join Date: Jun 2006 Location: London Posts: 10 Recipes: 0 Rep Power: 0	Thanks Skelooth. this morning I go up went to the gym, using the resistance training machines and 20mins on a cross trainer burning 200kcals I would have stayed for the full hour of cardio like usual but had an appointment. came home and cooked 2oz oatmeal(just under 1/2cup) a teaspoon of dry skimmed milk added whey protein powder, mini box of raisins, table spoon honey and cinn ate some before I rushed out and finished rest when I got home 2hrs later I finished it off It all came to around 450kcals! geeze. I plan to eat a yogurt before I go to work this after noon and this evening finish off a veggie dish I made yesterday.

06-20-2006, 01:03 PM	#4
angeleyezx New Member Join Date: Jun 2006 Location: London Posts: 10 Recipes: 0 Rep Power: 0	o here's my fitday http://fitday.com/WebFit/PublicJourn...ner=angeleyezx I looked at your stickied thread alot of it I knew already from the grueling task of looking around at nutritional stuff, but still very helpful thank you. do you think that following the food plan you mentioned or something simular will give me quick results BUT when is 2months when I get back to Tx/Fl for a month spending the time trying thing that I would get in the UK ie cookie dough blasts from Sonic I will instantly ruin my hard work?