Female needing help in losing body fat

[ToniLanchester]

Hi All,

Right guys and gals i,m going to start this journey with some stats:

Age: 26

Height: 5'4"

Weight: 180 pounds (Target weight 125 pounds)

BF: 25% :-(


Right now the embarrassing part is over ^^^^ lets get started. Ive come to this site to help me with my goals of striping this dreadful body fat i have acquired after having a baby 4 months ago. I started training 2 weeks ago in which i go 5 times a week training with weights and doing cardio after, morning cardio is out the question because of the little 1. Im currently spending an hour in the gym with half hour training a body part and the other half hour doing cardio.

As for my diet im trying hard but struggling to know what i should be eating and how often????

sample of what i ate today

breakfast: 1 egg white and 1 whole egg
Half grape fruit

lunch: 1 apple
special k bar

post workout: protein shake

dinner: chicken breast, green beans,rice

thanks for listening any imput would be great ;-))))))

[dren]

you need to eat more, and by that i mean every 3 hours a meal the size of both your hands in a close "fist", and to sky rocket your metabolism wake up and eat a large bowl of garden salad with 2 egg whites, for your 6-9pm food a glass of psyllium husk with a table spoon of flax oil and mix in water
cut all simple sugar from diet

if you can do this for 14 days come back and post your results

[fatman225]

thanks for listening any imput would be great ;-))))))

Well, I suggest you start doing two things.

1. Write down what you eat. Keep a food journal.

2. Figure out the total amount of calories you are eating. That means if you eat a certain portion, if that is 3 servings, and there are 100 calories per serving, then you ate 300 cals. That sort of thing.

In your situation, nursing a baby (are you nursing?), your health and ability to keep feeding your child are the most important priority.

This means that even though you need to create a caloric deficit, you don't want it to be too harsh of a deficit. 200 calories less each day, and you are moving in the right direction, it just will not be rapid.

This is all assuming you are nursing, if you are not you could go with a harsher deficit, but keep in mind nursing alone burns a lot of calories, so obviously we don't want a harsh deficit at the moment. This also means do NOT cut out any of the macro nutrients. Don't mess with zero carb, or fat free, or anything that takes out any major food group. All you need to do is create a mild deficit in total calories at this point.

The thing is, when you are having to be very carful to not go down too far in calories, it become even more important to keep track and do the math. Once you know how much you have been taking in, just a little bit of math on what your TDEE is, and we can figure out how many cals you need to eat. If your maintanence is 1800, then you need to eat 1600 etc...

[gearbox]

Agree with above. We need to figure out what your tdee is and then we can adjust your diet accordingly.
Congrats on the little one and congrats on waiting to get in better shape

[GirlyGymRat]

Hi All,

Right guys and gals i,m going to start this journey with some stats:

Age: 26

Height: 5'4"

Weight: 180 pounds (Target weight 125 pounds)

BF: 25% :-(


Right now the embarrassing part is over ^^^^ lets get started. Ive come to this site to help me with my goals of striping this dreadful body fat i have acquired after having a baby 4 months ago. I started training 2 weeks ago in which i go 5 times a week training with weights and doing cardio after, morning cardio is out the question because of the little 1. Im currently spending an hour in the gym with half hour training a body part and the other half hour doing cardio.

As for my diet im trying hard but struggling to know what i should be eating and how often????

sample of what i ate today

breakfast: 1 egg white and 1 whole egg
Half grape fruit

lunch: 1 apple
special k bar

post workout: protein shake

dinner: chicken breast, green beans,rice

thanks for listening any imput would be great ;-))))))

girl!!! oh, this is doable. very doable. i lost 40 lbs since i wrote a similar thread 2 years back and have been holding at 136 and now at 18%bf and i wasn't eating enuff either. my take is diet is so important and you will be eating more food and losing weight

i am attaching some information that was provided to be by a now non active member, but it helped me tremedously to lose my first 35 pounds . Now i have never been preggies so, you must make sure you are getting proper nutrition esp if breast feeding. MY gf say bf helps them to loose weight

you will also want to use an app to track your macronutrients and calories. I highly recommend myfitnesspal.com! it is very easy to use and you can customize your splits. more on that later.

below is the information i would like to share with you from that other member and i am interested in what you think about this approach! if the link doesn't work, i bumped the thread for you and it is called info thread.


Also, read this for general knowledge - in fact, READ IT FIRST: http://forums.steroid.com/showthread...ead&highlight=

Below is a sample diet I made for a client with your same goal. She wasn't a bodybuilder, so we can go more hardcore for you but she did drop 30 lbs in 12-weeks while adding muscle as a beginner.


" *****,

I ran your numbers based visual estimates since we’re yet to do a body fat test using calipers. I have gotten quite accurate. Based on that and what you’ve told me about your lifestyle, I’ve established a TDEE of right around 2100 for you. Rather than starve the lbs. off of you, I’d rather set a daily caloric intake of 1600. That deficit alone won’t result in the rapid weight loss you seek but if you plan on doing cardio 3-5 times per week outside of our sessions, you can still be losing as much as 2 lbs. of fat per week. You'll also notice a fairly drastic drop in water weight right away. As you become more active and build more muscle – your TDEE will go up and give you some more leeway. In just a few short months of dieting you’ll be good to go but no cheating minus the controlled day once per week! We’ll keep training hard in the gym but this is where the hard work really counts – it’s all in the diet.

As for your cheat day we discussed – just make sure you don’t eat a ton of calories or fat and cut off carb consumption 3 hours prior to bed. Within those parameters, eat all the Chinese food you want (Easier said than done, right?). A cheat day is beneficial because your body will realize it’s not starving and become more willing to let go of stored body fat. Just don’t consume too many calories or you’ll create new fat. Also remember what we touched on earlier regarding business happy hours: there’s no need to give up drinking 100% on this regiment. Just mix with diet and account for the calories in your drinks and either skip a meal (not recommended) or do an extra cardio session the next day (recommended). Remember, alcohol, even without added sugar, is 7 calories per gram!

This diet may look strict but I promise, you’ll have so much natural energy and you’ll feel so thin after the first week, you’ll get addicted to eating this way.

I’ve assumed you wake up at 6:30 AM and go to bed at 10:30 PM. Adjust the times based on any variation from that assumption, it doesn’t matter.

Supplements /additions: Female specific multivitamin, calcium/bone-health supplement, One gallon of water daily, caffeine or energy supplements as needed (this increases your heart rate and causes you to expend more energy and sweat more, increasing weight loss) but remember nothing beats proper nutrition.

Note that each meal is accompanied by specific macronutrient statistics -
(grams of protein / grams of carbs / grams of fat / calories)

Meal 1 / Breakfast - 7:00 AM: 1 whole egg, 3 egg whites, ½ cup oatmeal. Add splenda to your oats instead of sugar. Early morning, you need an energy source (complex carbs – oatmeal) and a Lean protein source to maintain/build lean tissue throughout the day (eggs/whites).
20 / 28 / 7 / 261




Meal 2 / Snack - 10:00 AM: 1 oz. Almonds (about 18-22 kernels), ½ cup greek yogurt with ½ cup sliced strawberries. Add splenda to your yogurt instead of sugar. This is a second meal to be taken at work. You’re sedentary at work sitting at a desk, so there’s no real need for complex carbs or a lot of protein since there’s no muscle strain. We’ll use fats instead (almonds) which as you should know, have a lower propensity to be stored as body fat when not “burned” – The yogurt will provide some calcium and protein for bone health and the berries will yield antioxidant health without the sugar content.
12 / 14 / 18 / 250



Meal 3 / Lunch - 1:00 PM: 4 oz. chicken breast sliced, 1 cup green veggies (whatever your favorite is, I like Asparagus), 1 cup brown rice. You workout on your lunch break with me for 60 minutes just after this meal. It’s important that we have plenty of complex carbs for sustained energy during the workout (brown rice). Also, we want a full serving of protein and veggies as this is a major meal.
39 / 44 / 6 / 398



Meal 4 / Snack - 4:00 PM: Kashi brand granola bar, 1 scoop whey shake – very healthy, low-sugar, sweet snack to kill sugar cravings and give you something convenient for your commute home. Take the whey shake (fast protein) directly after our session for fast PWO muscle recovery and do the granola bar on the way home to maintain healthy blood glucose levels and prevent muscle catabolism.
27 / 19 / 5 / 140

Meal 5 / Dinner – 7:00 PM: 6 oz. Salmon filet, 1 cup green veggies, 1 teaspoon olive oil Notice no carbs here due to the late time of day and lack of physical activity, just healthy fat, veggies and protein baby.
38 / 5 / 15 / 397


Totals:
136 grams of protein
108 grams of carbohydrates
52 grams of fat
1546 calories


Grocery List for one week:
32 oz. Boneless, skinless chicken breast – approximately 4 large breasts.
2 dozen large eggs
7 Salmon Filets (Wegman’s sells a club pack of 7 frozen 6 oz. Chilean Salmon filets for $19.99)
1 jar of roasted almonds
1 quart no-sugar added Greek yogurt
2 packages of fresh Driscoll’s strawberries
1 large cylinder of raw rolled oats
1 bag brown rice
2 boxes of Kashi Granola bars (6 in each I believe)
At least 50 oz. of brocolli, asparagus, brussel sprouts, spinach etc. You can never have too many because when hungry, you should snack on these. Buy more depending on how much you like veggies. I eat 8 cups daily. I also pay for convenience and buy them in ready-to-microwave steam bags.
Low calorie cooking spray for lubricating pots/pans pans. A little extra virgin olive oil now and then is fine of course. "

[Times Roman]

invest in some body fat calipers (about $25 off the net, make sure they are the kind where you can check yourself) so you can see the POUNDS and BodyFat% come off. Learn to set little goals, like every ten pounds or so, and congratulate yourself every time you hit one. The hardest thing is setting too big of a goal and failing to hit that, get discouraged. Better to do in baby steps and getting in the habit of success. Once you've hit a few of these milestones, your confidence will go way up.

Good luck!
---Roman

[ToniLanchester]

[QUOTE=fatman225;6227100]Well, I suggest you start doing two things.

1. Write down what you eat. Keep a food journal.

2. Figure out the total amount of calories you are eating. That means if you eat a certain portion, if that is 3 servings, and there are 100 calories per serving, then you ate 300 cals. That sort of thing.

In your situation, nursing a baby (are you nursing?), your health and ability to keep feeding your child are the most important priority.

This is all assuming you are nursing, if you are not you could go with a harsher deficit, but keep in mind nursing alone burns a lot of calories, so obviously we don't want a harsh deficit at the moment. This also means do NOT cut out any of the macro nutrients. Don't mess with zero carb, or fat free, or anything that takes out any major food group. All you need to do is create a mild deficit in total calories at this point.


Im not Nursing no more.

Thanks

[gbrice75]

you need to eat more, and by that i mean every 3 hours a meal the size of both your hands in a close "fist", and to sky rocket your metabolism wake up and eat a large bowl of garden salad with 2 egg whites, for your 6-9pm food a glass of psyllium husk with a table spoon of flax oil and mix in water
cut all simple sugar from diet

if you can do this for 14 days come back and post your results

Sounds like you have it all figured out. If I knew it were this easy, I wouldn't have spent the last 4 years busting my ass and obsessing over diet and training. /end sarcasm

Feel free to make suggestions, that's what this forum is about, but please don't make these blanket 'matter of fact' statements as if they're the 'be all end all'. There's a hell of a lot more to a successful regimen than eating frequently (which doesn't boost metabolism by the way, that's an old school debunked theory), having a salad with egg whites in the morning and Metamucil with flax before bed.

One thing we are in agreement about is cutting sugar. I try to keep sugar intake to an absolute minimum when the primary goal is to cut bodyfat.