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Thread: Please help..advice on my new diet wanted..x

  1. #1
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    Please help..advice on my new diet wanted..x

    So..I am all new to this. My boyfriend has recommended this site to me and as I've found over the last cuple of days of research there is quite a few knowledgable and helpful peeps out there..so I'm hoping you can help me.
    I am aiming to lower my body fat..lean out and tone up after having my baby 2yr ago. Got a holiday coming up in july so quite determined to look good in that bikini.

    My stats
    23 yo female
    5ft6 168cm
    9st7 60.5kg
    Body fat 25.7%
    From researching on here i think my Tdee is 1686 so I'm assuming 1300 cals a day would b a good starting point with a 50/30/20 macro split?

    I work as a receptionist from 8.30-1 mon-fri and train 3 days a week straight after work. Would 5 meals a day be ok 8am…11.30am ...train at 1.15... 2.30pm 5pm and 8pm

    I am working on my diet and will post it up as soon as I know everything is ok.

  2. #2
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    Hi and welcome.

    If your bodyfat is correct at 25% then your tdee is closer to 1500cals. 1200 would be a better start on that basis. 50/40/20 (c/p/f) is also a good start.

    Have a look at this and decide if you are 25% or somewhere else?

    Can you give us a little more detail as to your workouts please? What resistance work and what cardio. Can you train more than 3 x pw?
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  3. #3
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    The scales at the gym does bodyfat and gave that reading? I do 40 mins weights 2bodyparts then 20 mins cardio interval cross trainer. Could train maybe 4 times some weeks?

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    Body fat scales are often quite incorrect. How does it look against the pics?

    What days do you train and what body parts on what days? Exercises, sets and reps if you can list them? Can you add another 10 mins to your cardio?

    Is your bodyfat evenly spread or does it seem to sit in specific parts?
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  5. #5
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    Didn't get no pics? Train mon wed fri. Havnt been that consistant so been varying a lot but usually something like this. Mon back/shoulders wed chest/tris fri shoulders/legs. 3 sets of 12-15 on most things. Yea could add more cardio. My bodyfar is around my middle, hips and stomach.

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    Yes 25% looks about right. Does my training regime look alright? And is 30 mins of cardio 3 times a week sufficient?
    I am on doing my diet butbim struggling for a protein source for breakfast I don't like egg whites or cottage cheese any ideas would be welcome? Thankyou

  8. #8
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    Whole egg? Chicken? Steak? Fish?

    I normally blend cottage cheese with a little whey protein and a splash of water for a 'milkshake' drink.

    I can come back to your training later, post your diet when you get chance.

    Is your boyfriend a member here?
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  9. #9
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    Ok I'll do the diet now. Yea he's just recently joined.

  10. #10
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    So here's a first attempt at my diet
    Meal 1
    One scoop of protein and 50g oats
    382cals/ 34.5 pro/ 39 carbs/ 9 fat

    Meal 2
    100 g tuna 100g basmati rice
    232 cals/ 53 pro/ 31carbs/0.7


    Meal3
    100g tuna 50 g oats 2 egg whites
    364 cals 38.5pro/ 31carbs/5f

    Meal 5
    100g chicken green veg
    166cals/ 22pro/0 carbs/3.2fat

    Meal 6
    100g turkey green veg
    145 cals /22pro/0carbs/2.6f

    Totals
    1289cals/170pro/101carbs/20.5


    This is all new to me
    Please advise and amend
    Last edited by toesy89; 02-25-2013 at 02:15 PM. Reason: changes

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    You need another 10g of fat. Check meal 3, 59g oats should have approx 4g fat alone.

    Between which meals do you train?
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  13. #13
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    And 100g rice will give you way more than 26g carbs.

    Are you weighing your food BEFORE its cooked? If not, you need to.
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  14. #14
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    Actually the protein amount listed in meal 3 is too high. Did you get carbs an pro mixed up?

    100g turkey has same pro content as 100g chicken. 22g is the correct figure.
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    Yes food weighed before cooking..i use uncle bens basmati rice for convenience at work I've just double checked and its 30.9 carbs for 100g sorry. Made a mistake with meal 3 should read 5g fat. I will add olive oil to cook my meals with to add more fat. I train between meal 2 and 3.

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    Can you edit your diet post with the changes and let me know when done, thank you
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  17. #17
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    Protein for meal 3 I have is 27 for tuna 5.5 for oats and 16 for 2egg whites

  18. #18
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    Quote Originally Posted by toesy89
    Protein for meal 3 I have is 27 for tuna 5.5 for oats and 16 for 2egg whites
    Ok, 2 egg whites is 6-7g not 16. Half the protein in an egg is in the yolk.
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  19. #19
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    Made changes. Thankyou for ur help

  20. #20
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    Just update the fat in meal 3 which means you won't need all that olive oil elsewhere. Max your fat at about 28g.

    Have to say, for a first attempt it's great and easy to tweak.
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  21. #21
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    Just read that thread. She really is an inspiration she's doing so well. I think pictures really show the progress u make rather than just relying on the scales.

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    Thankyou..I got some help from my boyfriend but he made me work everything out myself lol. I understand it a lot better now though. Really appreciate your input thankyou.
    The only problem I have being on a diet is having a sabotaging sweet tooth. Is there any suggestions for adding fruit and yoghurt maybe substituting oneof my
    meals for it once ir twice a week?
    I also like to have diet coke once or twice a day is this ok also?
    How much water do I need to be drinking?

  23. #23
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    Yep, scales are almost an irrelevance. Mirrors, photo's and clothes are often the best signs.

    Add 5ml of olive oil and you'll be gtg.

    Have a look at the recommendations for cardio in Blondee's thread. As for your resistance work I'd like to see exercises. You train shoulders twice per week?
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  24. #24
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    monday back /shoulders: lat pull down. close grip lat pull down.one arm dumbell row.hyper extensiom. sholder press. dumbell laterall raise.rear delt fly. shrugs.

    wed- chest/tris. blat bench barbell press. incline press or incline fly. peck deck. straight arm push downs or rope extensions. kickbacks dip machine.

    fri-biceps/legs. straight bar curls. dumbell hammer curls. preacher curl or high cable curls. squats. leg extension. lying hamstring curl. leg press calf press.

    abs once a week. lying leg raises. ab crunch machine.ball twists.

    this is round about what she does( when she goes)

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    Ok I'll have a look at the workout tomorrow.

    Specific goals?
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  26. #26
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    Quote Originally Posted by sawyer86 View Post

    this is round about what she does( when she goes)
    Ey cheeky I go as much as I can!

    And I would just like to lose body fat and tone up especially around stomach area love handles and tops of my legs.

  27. #27
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    'Tone' I hate that word. No offence but it doesn't mean anything.

    You want to be leaner, yes? Have some definition?
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  28. #28
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    Sorry..yes I want slight muscle defiition around my stomach and get rid of them dreaded love handles..please ha.
    I've read the thread about fasted hiit cardio on a morning ad realise this is probably the best thing for me to do but I definately cant train on a morning I have a 2 yr old daughter a boyfriend who works shifts and one car between us.
    The only time that is possible for me to train is straight afterwork at 1:15pm cardio would need to be done her also.
    Any suggestions on what and how much cardio would need to be done to be effectve.
    Does anyone recommend classes like zumba kettlebells etc as an effectve cardio source
    n

  29. #29
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    Throw some dead lifts in on back day and squats on leg day, they do wonders for a womans behind, my gf mentioned the other day she is actually jealous of my ass, go figure.

  30. #30
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    Quote Originally Posted by toesy89 View Post
    The only problem I have being on a diet is having a sabotaging sweet tooth. Is there any suggestions for adding fruit and yoghurt maybe substituting oneof my
    meals for it once ir twice a week to prevent me from crashing?
    I also like to have diet coke once or twice a day is this ok also?
    How much water do I need to be drinking?
    Any suggestions on this? Also stem I have thought and can really only train three times. Thnkyou

  31. #31
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    Cj111 ha ha. Something to be proud of then. thanks for your input.

  32. #32
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    What days do you train? Are they always the same?

    And roughly where in the north east are you?

  33. #33
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    Usually mon wed fri. Yeah mainly the same.
    I live near durham.

  34. #34
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    I haven't forgotten you, I'll be with you tomorrow. If have guessed Co Durham with the use if te word 'Ey'. I'm originally middlesbrough/darlington way.
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  35. #35
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    No worries ahh really ? R u still in the north east?

  36. #36
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    Im in Notts now. My mum lives just outside Durham and my dad is still near Darlo.

    How's the diet going, started yet?

    As for cardio, just do it. If you prefer to do a class thats fine, as long as you don't rely on yoga or pilates for 'cardio'.

    For lifting, I think its important to focus on not losing muscle and even training to build it. It's the most thermogenic thing that there is and your lean mass is really low as it is so I think you can handle the possibility of adding a few lbs of muscle.

    Legs - Squats (thighs at least paralel or lower), Leg curls and split squats or walking lunges. 3-4 sets of each @ 12-15 reps.

    Chest - Incline dumbell press, flat press - 3 sets of each 10-12 reps

    Back - Wide grip lat pulldown, dumbell rows or machine rows, deadlifts (bar or dumbells) 3 sets of each 10-12 reps

    shoulders - dumbell press, side lateral raises - 3 sets @ 10-12 reps

    Triceps - v bar pushdowns 3 sets 10-12 reps

    Biceps - dumbell or ez bar curls 3 sets 10-12 reps

    There's nothing fancy about this, nice and basic. Keep rests inbetween sets to 60 seconds. At the end of each set you should feel like you can't do another rep, if you can your weight is too light. Technique is important, make sure you can squat and deadlift with perfect form.

    Questions?

  37. #37
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    Quote Originally Posted by toesy89 View Post
    N

    Any suggestions on this? Also stem I have thought and can really only train three times. Thnkyou
    Stay away from sweets and specially sodas!!! Sodas have lots of sugars and bloat you up like crazy. Greek yogurt i believe is what can be eaten when cutting but i dont really remember whats suggested here since i dont eat yogurt (dont like it). No fruits either as they are high in sugar, having a sweet tooth is something more of a routine you already have, which makes it hard to brake but not impossible. A gallon a day is a way to start, water just helps with everything, digestion, feeling full, detoxifying your body, etc. Drink as much as you can.....

    Stay focused and think of the goal you want to achieve and fight that sweet tooth or go to a dentist and have it removed LOL. Good luck!

  38. #38
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    Aww that's briliant thanks very much. I really appreciate it.
    Yes a few questions
    How would you recommend splitting them if I train mon wed fri?
    What about abs n calfs?
    By leg curls do u mean the hamstring curl machine?
    Cardio-before training or after n for how long?

    Yes I started my diet on Wednesday morning its going really well up to now I weighed myself this morning and am a couple of pound lighter than I was last week. I am drinking myself silly with water so maybe that's helping with the weight loss. Its taking some getting used to eatin all these meals and remembering to eat them at the right time I suppose that discipline will come after a while and become routine.


    Where abouts near durham. We live in wingate do you know where that is?

  39. #39
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    Quote Originally Posted by Papiriqui View Post
    Stay away from sweets and specially sodas!!! Sodas have lots of sugars and bloat you up like crazy. Greek yogurt i believe is what can be eaten when cutting but i dont really remember whats suggested here since i dont eat yogurt (dont like it). No fruits either as they are high in sugar, having a sweet tooth is something more of a routine you already have, which makes it hard to brake but not impossible. A gallon a day is a way to start, water just helps with everything, digestion, feeling full, detoxifying your body, etc. Drink as much as you can.....

    Stay focused and think of the goal you want to achieve and fight that sweet tooth or go to a dentist and have it removed LOL. Good luck!
    Haha I like that! Good advice! Thankyou

  40. #40
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    Cardio after lifting, as long as you can, I normally do 30 mins post lifting.

    Leg & shoulders (leg curls are hamstring curls)

    Back and bi's

    Chest and tri's

    Abs a couple if times a week and calves only if you want, I don't consider them essential for a girl (at your requirements), particularly if you do cardio.

    Wingate would probably the next village to Thornley where my mum lives?
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