Help with diet and exercise..

[hrbp9501]

I've been on a diet thru a doctor with b12 shots,n/s and only eating 700 calories a day since Jan of this year, in the last few weeks I ve been dating someone and kinda got off the diet(not kinda I did) with drinking lots of beer and eating alot of things I know I can't eat and at all kinda hours of the night. I had lost 60lbs but I've gained 9lbs back. I'm ready to get back to it, but I would like to be able to do it with more food and exercise in the program(only allowed to walk 20 minutes a day on diet thru doctor) Please someone help me...Tell me where to start!!!!!!

[eatrainrest]

welcome! 700 calories seems quite low. first we need to calculate your BMR, after you watch thse vids.. here you go have fun!

ALL LINKS, ID WATCH THEM IN ORDER MAKE SURE TO WATCH ALL THE VIDS IN THE 1ST!
those 2 links are the basis of what you need right now, come back with goals, proposed diet with macros (pro, carbs,fat) of all foods, meals, day along with calories. then post up your BMR and your CURRENT diet and that is what we need for a proper critiqe. GL
http://forums.steroid.com/showthread.php?t=323516 ** WATCH ALL DVD VIDEOS FIRST!
http://forums.steroid.com/showthread.php?t=384395 BMR CALCULATIONS

let me know if you need exercise related info i have good stuff on that as well

[eatrainrest]

hers another link that i run and will critique/recommend something for you..can get into specifics later if you post here

http://forums.steroid.com/showthread.php?t=385368

[collar]

so do you mean
you have to do the doctors diet??
or you coming here to start a new diet??

[hrbp9501]

so do you mean
you have to do the doctors diet??
or you coming here to start a new diet??

Coming here to start new diet... Doctor will not let me workout...only walk 20 minutes a day. I'm ready to do more. I will look at everyones videos and get back with you all. Thanks for all the support guys!!! I REALLY need it.

[hrbp9501]

welcome! 700 calories seems quite low. first we need to calculate your BMR, after you watch thse vids.. here you go have fun!

ALL LINKS, ID WATCH THEM IN ORDER MAKE SURE TO WATCH ALL THE VIDS IN THE 1ST!
those 2 links are the basis of what you need right now, come back with goals, proposed diet with macros (pro, carbs,fat) of all foods, meals, day along with calories. then post up your BMR and your CURRENT diet and that is what we need for a proper critiqe. GL
http://forums.steroid.com/showthread.php?t=323516 ** WATCH ALL DVD VIDEOS FIRST!
http://forums.steroid.com/showthread.php?t=384395 BMR CALCULATIONS

let me know if you need exercise related info i have good stuff on that as well

Thanks for the help, I'll be back with goals, proposed diet and bmr and current diet later on in the evening.

[hrbp9501]

Thanks for the help, I'll be back with goals, proposed diet and bmr and current diet later on in the evening.

And yes need exercise tips as well, really need help with abs and arms.

[eatrainrest]

And yes need exercise tips as well, really need help with abs and arms.

ok i sent you one of the links which is my link dedicated to free advice...also what are the reasons your doctor will not let you workout? if he does not clear you it may be in your ebst interest not to for medical reasons.

[hrbp9501]

ok i sent you one of the links which is my link dedicated to free advice...also what are the reasons your doctor will not let you workout? if he does not clear you it may be in your ebst interest not to for medical reasons.

It's not for medical reasons, it's because of the diet he has me... he said I am not taking in enough food to work out(700 calories a day)... I'm very health and ready to workout and diet(so I can workout). Thanks for the concern, you guys are great. Love this site.

[eatrainrest]

It's not for medical reasons, it's because of the diet he has me... he said I am not taking in enough food to work out(700 calories a day)... I'm very health and ready to workout and diet(so I can workout). Thanks for the concern, you guys are great. Love this site.

np, thats odd that the doctor would put you on such a low caloric diet and advice no exercise. you should exercise and just account for the calories burned hence eat more food. this could easily be subbed with adding PWO nutrition and PWO refeed meal. well get into specifics once you get a proposed diet, etc. also the link i sent definately read through it and post a workout so i could help you out

[hrbp9501]

welcome! 700 calories seems quite low. first we need to calculate your BMR, after you watch thse vids.. here you go have fun!

ALL LINKS, ID WATCH THEM IN ORDER MAKE SURE TO WATCH ALL THE VIDS IN THE 1ST!
those 2 links are the basis of what you need right now, come back with goals, proposed diet with macros (pro, carbs,fat) of all foods, meals, day along with calories. then post up your BMR and your CURRENT diet and that is what we need for a proper critiqe. GL
http://forums.steroid.com/showthread.php?t=323516 ** WATCH ALL DVD VIDEOS FIRST!
http://forums.steroid.com/showthread.php?t=384395 BMR CALCULATIONS

let me know if you need exercise related info i have good stuff on that as well

Ok, heres what I have so far: I'm on a LowCarbDieting VLCD.700 Diet thru PWLC.

CURRENT DIET

Breakfast:
MVI & EMC & BARI-EFA(6 capsules a day) with breakfast only

Choices
Protein
4-ozs low-fat cottage cheese or
1 egg plus 2ozs low-fat cottage cheese or
1/4 cup egg substitute plus 2oxs low-fat cottage cheese or
2-ozs diet cheese(55 calories/oz)or
2 medium eggs

Bread/ Starch:
1/2 slice diet bread(white or dark) or 2 slices melba toast
1 Nutritional Supplement

Lunch:

Choices
Vegetables(1 cup fresh or 1/2 cup cooked)

asparagus
yellow summer squash
beet greens
brussels sprouts
celery
collard greens
cucumber
escarole
green peppers
kale
lettuce
mushrooms
okra
radishe
sauerkraut
turnips
watercress
yellow or wax beans.

with

Choices
Fruits (1 from list below)

1/2 cup blueberries
1/4 small cantaloupe melon,
1/2 cup cranberries
1/2 med. honeydew melon
1 med. peach
1/2 cup raspberries
3/4 cup strawberries
1 cup watermelon

1 Nutritional Supplement.

Dinner:

Choices:
Protein

4ozs from list below
Beff,calf or chicken liver
chicken breat
cod
fresh crab
flounder or sole
haddock or habibut
lobster
red snapper
shrimp
tuna(water packed)
turkey breast

Choice
Vegetables(1 cup freash or 1/2 cup cooked)

all above plus
Broccoli
Cabbage
Cauliflower
eggplant
green onions
green beans
spinach
tomato
zucchini

Bread/starch:


At Least
64 ozs of Water
1 diet drink(caffine free) 8ozs
2 cups decaf coffe(no more than 8ozs)

Height
5' 3"
Weight
165 lbs
BMR
5958 kj
Goal Weight
130 lbs

Ok, I think that is everything you asked for. Off to watch videos you sent.
Looking forward to hearing from you. Talk to you soon.

[eatrainrest]

you will, ill leave you a light critique, but after watching those vids your diet perspective willtake a 180

[eatrainrest]

Ok, heres what I have so far: I'm on a LowCarbDieting VLCD.700 Diet thru PWLC.

CURRENT DIET

Breakfast:
MVI & EMC & BARI-EFA(6 capsules a day) with breakfast only


Choices
Protein
4-ozs low-fat cottage cheese or
1 egg plus 2ozs low-fat cottage cheese or
1/4 cup egg substitute plus 2oxs low-fat cottage cheese or
2-ozs diet cheese(55 calories/oz)or
2 medium eggs



Bread/ Starch:
1/2 slice diet bread(white or dark) or 2 slices melba toast
1 Nutritional Supplement

Lunch:

Choices
Vegetables(1 cup fresh or 1/2 cup cooked)

asparagus
yellow summer squash
beet greens
brussels sprouts
celery
collard greens
cucumber
escarole
green peppers
kale
lettuce
mushrooms
okra
radishe
sauerkraut
turnips
watercress
yellow or wax beans.

with

Choices
Fruits (1 from list below)

1/2 cup blueberries
1/4 small cantaloupe melon,
1/2 cup cranberries
1/2 med. honeydew melon
1 med. peach
1/2 cup raspberries
3/4 cup strawberries
1 cup watermelon

1 Nutritional Supplement.

Dinner:

Choices:
Protein

4ozs from list below
Beff,calf or chicken liver
chicken breat
cod
fresh crab
flounder or sole
haddock or habibut
lobster
red snapper
shrimp
tuna(water packed)
turkey breast

Choice
Vegetables(1 cup freash or 1/2 cup cooked)

all above plus
Broccoli
Cabbage
Cauliflower
eggplant
green onions
green beans
spinach
tomato
zucchini

Bread/starch:


At Least
64 ozs of Water
1 diet drink(caffine free) 8ozs
2 cups decaf coffe(no more than 8ozs)

Height
5' 3"
Weight
165 lbs
BMR
5958 kj
Goal Weight
130 lbs


Ok, I think that is everything you asked for. Off to watch videos you sent.
Looking forward to hearing from you. Talk to you soon.

lets aim for more meals spread out every 2.5-3 hours as this will in turn have you lose weight. follow these protocols...

meal 1-protein/startchy complex carb
2-protein/startchy complex carb
1.5 hours later-gym
I WOULD DO MY PWO NUTRITION AT HOME so meal 3.
because after resistance training and fat burning cardio, you burn x amount of fat kcals so we want to take advantage of thsi!. immediately after cardio go home and take some oats and egg whties, naturally rolled. make oatmeal pancakes and youll never eat anything esle!
meal

meal 4-EFA/protein
meal 5-EFA/PROTEIN
MEAL 6-EFA/PROTEIN

[jamyjamjr]

how about some full stats?
age
weight
height
bf

[eatrainrest]

Height
5' 3"
Weight
165 lbs
BMR
5958 kj
Goal Weight
130 lbs

but jammy is right BF is essential part of it...were good guessers if you have a pic

[sarika]

BMR 5958?? I think it's likely that there was an error in your calculation. Also, I wanted to say that IMO this PWLC diet that your doctor has you on is alarming! At 700 calories/day I'm surprised you had enough energy to get out of bed! Part of planning a healthy diet is providing yourself with adequate energy and nutrients to sustain bodily functioning. Because your body has been deprived, it may go into shock if you increase the calories too quickly, so remember to start slow and build. Same goes with exercise. That being said, I think you're be making an excellent decision walking away from this plan you've been on and embracing a proper diet and exercise. Good luck!

[hrbp9501]

Height
5' 3"
Weight
165 lbs
BMR
5958 kj
Goal Weight
130 lbs

but jammy is right BF is essential part of it...were good guessers if you have a pic

BF 31.3% ( Doctor said desirable range 20% to 28%) Is that even right? And the Doctor has all my before pics ( I'll get them next week when I can take the time off from work to get them).

[hrbp9501]

Height
5' 3"
Weight
165 lbs
BMR
5958 kj
Goal Weight
130 lbs

but jammy is right BF is essential part of it...were good guessers if you have a pic

BMR 5958?? I think it's likely that there was an error in your calculation. Also, I wanted to say that IMO this PWLC diet that your doctor has you on is alarming! At 700 calories/day I'm surprised you had enough energy to get out of bed! Part of planning a healthy diet is providing yourself with adequate energy and nutrients to sustain bodily functioning. Because your body has been deprived, it may go into shock if you increase the calories too quickly, so remember to start slow and build. Same goes with exercise. That being said, I think you're be making an excellent decision walking away from this plan you've been on and embracing a proper diet and exercise. Good luck!

Sarika,
Thanks! Sounds like I'm gonna need it.

[eatrainrest]

BF 31.3% ( Doctor said desirable range 20% to 28%) Is that even right? And the Doctor has all my before pics ( I'll get them next week when I can take the time off from work to get them).

women should be under 25% but lets start by saying if you wanna look good you wnna be under 15... dont be discouraged! we wil hlep you out wiht a diet and in regards to your training.. go to the workout section me and spywizard have our own thread

[hrbp9501]

[SIZE="6"][B]

women should be under 25% but lets start by saying if you wanna look good you wnna be under 15... dont be discouraged! we wil hlep you out wiht a diet and in regards to your training.. go to the workout section me and spywizard have our own thread

WOW!!!!!! I have lots of work to do then. I'm not discouraged, I'm very focused on this, it will just take alittle longer to get where I want to be that all.

[eatrainrest]

i think we can tell how focused you are now! lol

[sarika]

ETR,

15%? For a female? I'm sorry, you give some amazing advice and counsel that I love to read but I would like to respectfully disagree with that sentiment. Women have higher bodyfat % because of our natural anatomy, as in we have breasts and our bodies require fat to protect our ovaries. Yes, over 25% is considered at risk for diabetes, and I'm pretty sure that the ADA advises the average woman to stay within the 18-23% range, but most importantly "looking good" should be relative to ones own opinion and experience, not a number that must be achieved.

[eatrainrest]

yea 15% is a bit low for girls.. but it also depends where they genetically store most fat and what measuring method they used to calc body fat... the 18-23 range you have is good although 15-18% would be a nice lean figure