PLEASE HELP...so much advice out there what's for me?

[pnjkh]

There is so many different supplements to take and so many different diets to go on that I'm not sure what I should be on or what diet to be on. When I use the word "diet" I understand that I need a healthy lifestyle to live by not eat good for a while then eat junk. So when I say diet I mean a lifestyle of eating healthy.

I am 25 years old, 5,5 and about 145lbs (I don't have a scale so I'm guessing)...but I just had a baby 9 weeks ago so I'm larger then I normally would be. 3 years ago I was at 114lbs but I want more muscle then I had then. I'm guessing that a healthy weight for me would be around 120.

I do desire to be cut and have signifigant amounts of muscle. I really like how fit jilliam michales and kelly ripa are.

I was over at the steroid section first and they sent me over here saying I could achieve my results with diet and exercise. I just thought that steroids would get me results faster and easier then all I'd have to do is maintain what I achieved with steroids.

I eat as clean as I possible can....with the amount of willpower I have. My weakness is sweets, I crave those if I haven't had them for a while I don't know how to stop myself from eating them. I also enjoy all foods (even if it is healthy) so I have a hard time sticking to the amount of calories I belive I should be eating to achieve my goal weight, I tend to eat more.

Our family eats only whole wheat or whole grain pastas, rice and bread. My husband and kids love these kinds of carbs. I personally try to eat as much vegetables as possible and not as much startchy carbs (althought I love them too). I get my protein mostly from chicken, I eat lots of chicken but I also get protein from eggs and tuna. I try so hard to eat salmon or other fish but I just don't like it every which way I try it. I also really enjoy protein shakes but I find that if I am trying to maintain a 1200-1300 calories a day the protein shakes use up a big chunk of those calories and I get hungry. It's hard enough to eat only 1200-1300 calories without the shakes.

It's hard for me to get fats into me. I don't know how to prepare advocado I don't know what to do with it. I also am not a big fish fan becides tuna. Will fish pills suffice?

Am I right in thinking that its the proper mix of carbs, protein and fats that will get me the results I desire? 40% protein, 30% carbs, 30% fats?

-Tash

I do really want to get lean as well as put on muscle. Am I going about this the right way...any advice would be great.

Should I take some supplements to suppress my appetite so I can stick to a strickt diet regime? Is there a specific meal plan that I should be on while I'm trying to put on muscle or trying to loose fat?

[Reed]

You seem to be on the right track but what type of exercise program do you engage in?

Fish oils would be a great supplement for your fats daily.

Go with this route first before moving on over to steroids . If you can achieve results naturally why not?

I'd say 40/40/20 would be a good start then adjust according to the results. Lower carbs , cals, up cardio etc.


Lets first calculate your basal metabolic rate (BMR). This is the amount of energy you expend while at rest in a neutrally temperate environment.
Women: BMR = 655 + (4.35 x "typical" pounds) + (4.7 x inches) - (4.7 x age)

Now your total daily energy expenditure or TDEE
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

Do this.

Then list a daily eating routine and exercise routine, cardio, training etc.

We'll get this done and then worry about supplements to add into your program

[pnjkh]

Thant sounds fantastic but I've got a few more questions.
What is "typical pounds"? Is that how much I weigh now or how much I want to weigh? Also, is inches my measurments around my bust, waist and hips all added up or is that inches of belly fat or what?

I can't wait to find out what my BMR is.

I think I bounce back and forth between moderate and very active exercise you tell me.

I always lift very heavy weights, between 5-10 reps and I do 3 sets, lowering the weight slightly each time because I cannot lift the weight I just previously did. I use an elliptical trainer and giver for 20 minutes, my heart rate is usually between 73-80. I think I need to keep it at 80 right? Am I giving her too hard? I want to be on the elliptical for as short as possible thats why I giver for a shorter amount instead of staying on there longer. Would I get better results if I was on there longer but kept my heartrate at 80? I use a fat burning mode so there is a fair amount of resistance.

Sometimes my cardio is a brisk walk with a girlfriend, we have our regular route to a nearby park and it takes us about an hour.

If I'm by myself I will go for a run and I'm gone for 10 to 15 minutes.

My cardio is no where near where it used to be I used to be able to jog for an hour no prob but it's comming back. I just had 2 babies in the last 2 years so I've got some catching up to do.

I do any of the above cardio and or weights anywhere form 3-6 times a week..it veries a lot depending on my family's schedual. So is that miderate or very active?

My eating routine is definetely what I've got to work on. I'm not too good with making sure my carbs, proteins and fats are all in check. I'm not sure , how you measure these out to be exact, it seems kind of difficult. It's not like I can go by the size of the food. How do I figure out how much % of each I am eating?

I just try to eat as clean as possible with as few chemically processed foods as possible. And I try to make foods with lots of vegetables.

[Juturna]

I do any of the above cardio and or weights anywhere form 3-6 times a week..it veries a lot depending on my family's schedual. So is that miderate or very active?

I'd say that to be moderate if it's so dependent on outside circumstances and could be as few as 3 days per week. I think you should express to your family that you'd like some time (maybe just an hour a day) to focus on you. (Your children are obviously young, but tell your husband, I'm sure he'd enjoy seeing you get in perfect shape).

My eating routine is definetely what I've got to work on. I'm not too good with making sure my carbs, proteins and fats are all in check. I'm not sure , how you measure these out to be exact, it seems kind of difficult. It's not like I can go by the size of the food. How do I figure out how much % of each I am eating?

You can use a website such as f i t d a y . c o m , entering in the custom macros for each food you'll be eating, and it will give you an in-depth view of calories, fats, proteins, totals for the day, etc.


Also, setting up your meals will help you colossally, rather than just thinking you eat clean and healthy, sometimes we don't and slip up, because we haven't PLANNED.

Make a basic meal plan and we'll help you fine tune it. Below I've listed some recommendations that you can use if you'd like to construct a basic diet.

Proteins; Egg whites, chicken, ground beef, lima beans, ground turkey
Fats; Fish oil, Flaxseed oil, almonds, eggs (protein as well)
Carbs; potatos, sweet potatos (before work-out), brown rice, white rice (sparingly)

GREAT Veggies; Lima Beans, asparagus, green beans, spinach.

[jamyjamjr]

You seem to be on the right track but what type of exercise program do you engage in?

Fish oils would be a great supplement for your fats daily.

Go with this route first before moving on over to steroids . If you can achieve results naturally why not?

I'd say 40/40/20 would be a good start then adjust according to the results. Lower carbs , cals, up cardio etc.


Lets first calculate your basal metabolic rate (BMR). This is the amount of energy you expend while at rest in a neutrally temperate environment.
Women: BMR = 655 + (4.35 x "typical" pounds) + (4.7 x inches) - (4.7 x age)

Now your total daily energy expenditure or TDEE
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

Do this.

Then list a daily eating routine and exercise routine, cardio, training etc.

We'll get this done and then worry about supplements to add into your program

wassup reed, they make you a vet??

[jamyjamjr]

Thant sounds fantastic but I've got a few more questions.
What is "typical pounds"? Is that how much I weigh now or how much I want to weigh? Also, is inches my measurments around my bust, waist and hips all added up or is that inches of belly fat or what?

I can't wait to find out what my BMR is.

I think I bounce back and forth between moderate and very active exercise you tell me.

I always lift very heavy weights, between 5-10 reps and I do 3 sets, lowering the weight slightly each time because I cannot lift the weight I just previously did. I use an elliptical trainer and giver for 20 minutes, my heart rate is usually between 73-80. I think I need to keep it at 80 right? Am I giving her too hard? I want to be on the elliptical for as short as possible thats why I giver for a shorter amount instead of staying on there longer. Would I get better results if I was on there longer but kept my heartrate at 80? I use a fat burning mode so there is a fair amount of resistance.

Sometimes my cardio is a brisk walk with a girlfriend, we have our regular route to a nearby park and it takes us about an hour.

If I'm by myself I will go for a run and I'm gone for 10 to 15 minutes.

My cardio is no where near where it used to be I used to be able to jog for an hour no prob but it's comming back. I just had 2 babies in the last 2 years so I've got some catching up to do.

I do any of the above cardio and or weights anywhere form 3-6 times a week..it veries a lot depending on my family's schedual. So is that miderate or very active?

My eating routine is definetely what I've got to work on. I'm not too good with making sure my carbs, proteins and fats are all in check. I'm not sure , how you measure these out to be exact, it seems kind of difficult. It's not like I can go by the size of the food. How do I figure out how much % of each I am eating?

I just try to eat as clean as possible with as few chemically processed foods as possible. And I try to make foods with lots of vegetables.

do you have a gym you can go to and get a fairly accurate bf??

or would you be willing to post up a picture for bf estimates??

the issue rises with the formula reed gave you, it doesn't take bf into account..

if you can get an accurate bf i would use this formula.. this is from my sticky so dont mind the extra stuff that doesn't make sense

BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)

[Reed]

wassup reed, they make you a vet??

Yup and are you suggesting the Katch McArdle formula for BMR?? If so that is much better suggestion.

[jamyjamjr]

Yup and are you suggesting the Katch McArdle formula for BMR?? If so that is much better suggestion.

yea, iv had nark drill that formula in my head..

[Reed]

yea, iv had nark drill that formula in my head..

Thats funny when I first started getting down here more often I tried to get everyone to use that and everyone else was on the old school Harris. God I gotta keep up and stay in formation. Oh well this one is for the better however.

[jamyjamjr]

i have both in my sticky because some people just cant get the bf reading they need (phate drilled that one, lol)

the main problem with it is that its more complicated, making it harder for people to calculate (not everyone has their math down right here)

[Reed]

very true and this is where the Harris can come into benefit. We shall see if she can get a accurate body fat reading as the goal is ALWAYS lean body mass not over all weight

[Reed]

Thant sounds fantastic but I've got a few more questions.
What is "typical pounds"? Is that how much I weigh now or how much I want to weigh? Also, is inches my measurments around my bust, waist and hips all added up or is that inches of belly fat or what?

I can't wait to find out what my BMR is.

I think I bounce back and forth between moderate and very active exercise you tell me.

I always lift very heavy weights, between 5-10 reps and I do 3 sets, lowering the weight slightly each time because I cannot lift the weight I just previously did. I use an elliptical trainer and giver for 20 minutes, my heart rate is usually between 73-80. I think I need to keep it at 80 right? Am I giving her too hard? I want to be on the elliptical for as short as possible thats why I giver for a shorter amount instead of staying on there longer. Would I get better results if I was on there longer but kept my heartrate at 80? I use a fat burning mode so there is a fair amount of resistance.

Sometimes my cardio is a brisk walk with a girlfriend, we have our regular route to a nearby park and it takes us about an hour.

If I'm by myself I will go for a run and I'm gone for 10 to 15 minutes.

My cardio is no where near where it used to be I used to be able to jog for an hour no prob but it's comming back. I just had 2 babies in the last 2 years so I've got some catching up to do.

I do any of the above cardio and or weights anywhere form 3-6 times a week..it veries a lot depending on my family's schedual. So is that miderate or very active?

My eating routine is definetely what I've got to work on. I'm not too good with making sure my carbs, proteins and fats are all in check. I'm not sure , how you measure these out to be exact, it seems kind of difficult. It's not like I can go by the size of the food. How do I figure out how much % of each I am eating?

I just try to eat as clean as possible with as few chemically processed foods as possible. And I try to make foods with lots of vegetables.

Well lets first talk about your cardio.

This should be performed at specific times for maximum fat burning effectiveness.

Empty stomach morning cardio at low intensity with your heart rate at 115-125bpm. This is empty stomach first thing in the morning for 25-45 minutes. Worked great for me in my contest prep

Also another great time would be Post Work Out (PWO) the same way as well. If you would like the reasons of why I am telling you this let me know and I'll pull on some things or simply google it.

You seem to be on the right track and has soon as you either figure your body fat out we can get you on the right track. Go to the female intro form and get your named turned pink so that you can have access to the female forum. Never been in there myself but I think there should be ladies like yourself that could help you along.

List your training schedule and body part split.

To answer your questions. Inches meant how tall you are in inches.... Typical pounds is your current weight