Newer lady member needing diet & workout guidance

[GirlyGymRat]

WHAT? ( note: Edited for comic relief.....)

hey SMe. Miss ya and know that u are doing well! congrats on YOUR accomplishment

[GirlyGymRat]

Truly a happening thread. I am so pleased for all your progress and prayerful for your stress with all you are experiencing in health/life/emotional changes and challenges. You are a lovely person and you are loved you have support here, but everyone needs support in the real world as well. Find a good church home and maybe a gym and I believe you will be blessed and pleasantly surprised with finding the right folks who accept you as you are and encourage you in acheiving your goals, not putting theirs onto you.

All is well. just dealing with a cranky shoulder pain and cranky people nice to have u back and you are doing well!

[GirlyGymRat]

GGR, I am out of the loop for a few days and I missed the action in your thread. Well glad to see the ass was dealt with quickly.

Anyway hope all is going well for you. Rebel Race is this Saturday, I'll let you know how it goes and maybe post a muddy pic.

dad gummit GGR im gonna have to stop by here more often! u get all the action!!! LOL

yeh, not sure what got into this person I didn't even know.

i am hoovering betwen 135-138 and happy with that. mini toughmudder comin up, shoulder is cranky - cortisone wore off, which is probably a blessing. Gonna try to warm up the shoulder and hopefully not reinjure. Then onto shoulder rehab and maintaning diet for next few months and then start fresh in New Year traning for the toughmudder. I have been doing research on supplements, like joint support to maximize performance.

Looking forward to the next chapter!

[GirlyGymRat]

August pic

[Sgt. Hartman]

^^^^ With all due respect, daaayumn!

[bikeral]

Looking fantastic GGR

[milky01623]

August pic

Looking rather dishy if I may say so ggr

[GirlyGymRat]

^^^^ With all due respect, daaayumn!

Looking fantastic GGR

Looking rather dishy if I may say so ggr

Thx! I'm a work in process!!!

[RaginCajun]

check out them hot legs, and those calves!!! maintaining until the new year? keep us updated!

[SexySweetheart]

IMPRESSIVE lady!!!



*love the wedgies!

[GirlyGymRat]

check out them hot legs, and those calves!!! maintaining until the new year? keep us updated!

Very kind of you to not mention my soft spots : ) I have to take a brief hiatus to take care of some unfinished biz, so to speak.

IMPRESSIVE lady!!!



*love the wedgies!

So so sweet of you.

I owe you the "shoe porn" - been very busy for me lately...but will post em to your shoe porn thread as soon as I get a pedicure...hahahahahahaha

[AXx]

Looking good little lady. Thanks for all the encouragement you have given me. Let me apologize for not being here and giving you the same. Carry on and keep up the good work.

[GirlyGymRat]

Looking good little lady. Thanks for all the encouragement you have given me. Let me apologize for not being here and giving you the same. Carry on and keep up the good work.

Thanks for stopping in.... I don't post as often as I once did and I got a fair share of encouragement when I started. It's important that we help those who are helping themselves PLUS I learn something new from other's threads...including a 9 point caliper reading

[AXx]

Thanks for stopping in.... I don't post as often as I once did and I got a fair share of encouragement when I started. It's important that we help those who are helping themselves PLUS I learn something new from other's threads...including a 9 point caliper reading

Ye ma'am we do. Keep up the good work. In regards to your tough mudder thread I would love to do that but my knee doesn't want me too. There is a warrior dash in sept in Nashville I would like to attend but don't think my knee will allow me. I'm only 30 and my joints ache like my grandpa use to describe.

[GirlyGymRat]

we do what we can 3J....I can't lift that much, but we r still walkin and not 6 ft under! cheers!!!!

[GirlyGymRat]

i have a major first to share....I FINALLY acted on what Gbrice recommended over a year ago and FACE MY FEARS.......i went to the testosterone tavern at the gym yesterday- kind of like an exploratory visit

I didn't have a routine, just dabbled here or there and I am so sore today. I feel it in my back, obliques, quads, hamstrings mainly thanks to my new best friend....Mr Smith Machine....gosh, so much easier to do lunges!

And no, I didn't grunt. LOL

[RaginCajun]

i have a major first to share....I FINALLY acted on what Gbrice recommended over a year ago and FACE MY FEARS.......i went to the testosterone tavern at the gym yesterday- kind of like an exploratory visit

I didn't have a routine, just dabbled here or there and I am so sore today. I feel it in my back, obliques, quads, hamstrings mainly thanks to my new best friend....Mr Smith Machine....gosh, so much easier to do lunges!

And no, I didn't grunt. LOL

bout damn time woman!!!!!!!!!!!!!!!!! and yes you did grunt, i heard you! or was it ........................................



glad to see that you are jumping into something new. your body is going to reap the benefits!

[GirlyGymRat]

My booty stopped screaming today.....and I really really liked the soreness from lifting. It goooooooooooddd

[bikeral]

Hey GGR, Happy friday. Sounds like you got a good workout in.

[AXx]

My booty stopped screaming today.....and I really really liked the soreness from lifting. It goooooooooooddd

From squats? Im still limping from legs 3 days ago, I might have overdone it!!! Keep it up girl

[GirlyGymRat]

Hey GGR, Happy friday. Sounds like you got a good workout in.

I don't know if it was good, but I was sore!

From squats? Im still limping from legs 3 days ago, I might have overdone it!!! Keep it up girl

I didn't do any squats, and I didn't do anything intentional...cuz I don't know what I am doing....BUT I DID SOMETHING and my LEGS were feeling it!

I notice not even in strength and form right to left and today I lifted after an hour of spinning so wasn't nearly as strong so I did what I could. It's all good.

[GirlyGymRat]

day one of my 6 week rest period so I will have to watch my food intake very closely since i can't do any cardio and lifting.

will have some time to read all the nutritional info on the boards! LOL

[bikeral]

Hey GGR, thanks for pulling my log out of hibernation. Is this a forced rest period?

[GirlyGymRat]

^^^ yes. i overtrained and am paying for it, esp shoulder and an ankle. can't lift any weight with arm and can;t run so time for a little surgery and rehab.

my body feels loose already

[bikeral]

That sucks! Hope you get better soon.

[milky01623]

^^^ yes. i overtrained and am paying for it, esp shoulder and an ankle. can't lift any weight with arm and can;t run so time for a little surgery and rehab.

my body feels loose already

Hope you get better soon ggr

[GirlyGymRat]

That sucks! Hope you get better soon.

Hope you get better soon ggr

thank you!!!
a little retail therapy made me feel better today...new platform sandals and pair of lucky jeans

i may be broke by the time the shoulder HEELS opps i meant HEALS...hahahaha

[RaginCajun]

thank you!!!
a little retail therapy made me feel better today...new platform sandals and pair of lucky jeans

i may be broke by the time the shoulder HEELS opps i meant HEALS...hahahaha

more shoe porn! i bet sexy will venture here soon!

[GirlyGymRat]

I saw in OP thread that 405 uses 5 x LMB as a rough estimate for maintenance calories. I am trying to put together a plan to maintain my weight during a period of time that I cannot workout. I am an easy gainer and have been eating 5 small meals.

1. 15 multipler apply for gals?
2. what is a macro split for maintenance for a girls. given our generally higher bf%, would you recommend 50/30/20 for maintenance given that i can't workout, or go to a to 60/20/20?
3. depending on your response to #2, would you recommend the use of hi protein shakes that are low in carb & fat, esp if have to increase protein???

[--->>405<<---]

1. Cute shoes (and i dont notice them a lot!)

2. Rough maintenance: LBM x 15 (are u gonna be doing cardio?)

3. 50/30/20 should be ok IMO

4. No matter what im doing i try to make sure my protein shakes are low in carbs and fat. If i want carbs and fat ill Eat oats and almonds (and suggest u do the same )

5. How long is it gonna be where u cant work out?

[Back In Black]

more shoe porn! i bet sexy will venture here soon!

Agreed! On the show porn at least!!!

[GirlyGymRat]

1. Cute shoes (and i dont notice them a lot!) That makes 4 of us (you, RC, SteM and GGR)! Seriously, i luv platform heels and I luv spinning - the 2 vices I will admit too : )

2. Rough maintenance: LBM x 15 (are u gonna be doing cardio?) walking only, which I do not consider cardio. BTW no incline neither...doctors orders. I calculated by LBM at 109 using a formula for a 5'4" woman and i estimate my bf% between 18 - 20%. do you think 1600 is high considering i can't w/out..BTW...i sit on my butt most of the day at work.

3. 50/30/20 should be ok IMO plz let me know if i need to change this based on response to 2.

4. No matter what im doing i try to make sure my protein shakes are low in carbs and fat. If i want carbs and fat ill Eat oats and almonds (and suggest u do the same ) i do this now my shakes are very low in carbs and fat. i stay away from almonds, cuz they eat up my fat grams in a hurry - i don't have as much wiggle room as a BB dude : )

5. How long is it gonna be where u cant work out? 5 more weeks, outpatient surgery required 6 weeks off. I am also rehabing my shoulder with a few exercise, but no weights. I have an appt with orthopedic to remove a bone chip from my ankle and look at the shoulder. The shoulder is really painful. Aleve (sp?) doesn't seem to be helping.

my responses in bold. appreciate the guidance. this past week was hard on my bank account and my body is feeling sooooo loose. i hate not being able to workout.

Any thank you both for the help!!!

[--->>405<<---]

how many cals have u been eating lately? for how long u been eaten em? what have been the results? what have ur exercise routine lookd like?

[GirlyGymRat]

I came off a 6 month treatment plan in June and my diet was out of my control during this time. Meds made me weak, anemic and sick so I was trying to get myself stabilized in months of July/August. Needless to say, I haven't been keeping track for months. Just prior to treatment, I reworked this as my cutting plan for workout days Total Daily: 1543 cal/171P/101C/35F; on Non Workout days i would delete Pre & Post WO Carbs. Combine Pre and Post work out meals into yogurt and protein shake mix.

I don't think 1600 calories will be kind to me. BTW I am 5'4" and currently at 137 and carry my excess in my tummy, not my booty or hips and I posted a most recent pic in post 604. I estimate my bf at 18 - 20%.

Here is my cutting program for workout days Calories/g P/g C/ g F

Meal 1 Breakfast - 300/29/34/6
Wake up – 16 oz coffee with dry creamer
½ c oats with stevia and cinnamon
½ c 99% egg whites
½ c 2% cottage cheese

Meal 2 Snack – 189/16/4/4
1/2 c cottage cheese 2%
dash of cinnamon and stevia
2 fish oil caps
1 c broccoli

Meal 3 Lunch - 364/42/13/10
6 oz grilled skinless chic breast
Mixed Leafy Salad with balsamic dressing
2 fish oil caps

Meal 4 Pre WO –160/11/15/4
6 oz 0%f fage yogart with stevia and cinnamon
½ med sweet potato with cinnamon

Meal 5 Post WO – 260/28/30/4
Met-Rx Protein plus shake-1 scoop
½ c oats

Meal 6 Dinner- 271/45/4/4
6 0z tilapia (or other fish but not salmon)
6/7 Asparagus spears grilled (pam and drizzle of EVOO and fresh garlic)

[--->>405<<---]

first of let me say nice pic! u are a very attractive woman..

at 137lbs 20%bf u have 109.6lbs LBM

109.6 x 15 = 1644cals (rough maintenance)

BMR: 1443cals

IMO a good starting place for u would be 1500cals

u could do 50/30/20 and adjust down to 60/20/20 if necessary. IMO 60/20/20 wont hurt u if u run it rite off the start. thats 150 less cals coming from carbs.. it can be a bit tuff to stick to because of hitting the high protein can be challenging for females ive seen.

the bright side is 5 weeks is not that long. 5 months and u could do some damage but IMO even if ur diet is not perfect theres not enuff time to do any major damage. also i recommend u monitor urself closely. tape measurements can be a good way to keep track of ur proportions without the potential for errancy as with calipers

good job on ur diet! ur food choices look very good!

1500cals
50/30/20
187g pro
112g carbs
33g fat

1500cals
60/20/20
225g pro
75g carbs
33g fat

did u have shoulder surgery? i had shoulder surgery 2yrs ago and managed elliptical after the first week. i just used the stationary handles. i realize this may not be possible for u cuz there are many difft things that could be wrong with ur shoulders that were not wrong with mine and do not recommend going against ur docs advice.

walking can be fine for cardio IMO especially if its done fasted at a brisk pace. try to keep ur HR above 120BPM. u may wanna increase the duration and frequency (if possible) for the next 5 weeks.

[GirlyGymRat]

thank you for your time. I didn't have the shoulder surgery yet and trying to avoid it, but the shoulder must be fixed soon and before I start training for tough mudder in January. I had a girly procedure and doc says nothing but walking and no lifting more then 10 lbs for 6 weeks. unfortunately, I cannot do fasted cardio in the AM. it's too dark and dangerous for me to be out at 4 am walking about. I only have 30 min for lunch so I walk after work before meal 5.

Last year i was running 1600 cal and not loosing another ounce so I will start with approx 1500 cal and 50/30/20 split with the following adjustments:
push the 1/2 c down to 1/3 c for breakfast and PWO shake
increase protein shake scoop from 1 to 1.5.

I will go back to weekly weigh in and measuring and a progress pic. That should keep me on track and will adjust in another week or so. I also measured my food portions to make sure I am not over estimating the portions. If I don't watch, I can gain weight very quickly and I really don't want to. I feel so much better being fit and active.

Perhaps I need to buy a pair of calipers rather then a new pair of heels. probably a better investment and cheaper. I have never priced a pair of calipers.

[--->>405<<---]

calipers range from like 10$ up to 400$ (the ones i have)..

sounds like u have it well in hand!

when u gonna do weigh in and stuff?

[bikeral]

GGR Congrats on winning recognized member this month. You have been spreading your cheer for a while and deserve to win.

[--->>405<<---]

GGR Congrats on winning recognized member this month. You have been spreading your cheer for a while and deserve to win.

im not very observant..

[GirlyGymRat]

calipers range from like 10$ up to 400$ (the ones i have)..

sounds like u have it well in hand!

when u gonna do weigh in and stuff?

BTW, everything i learned about eating right, i learned on this site from knowledgeable members, like u!!!
400$ ...6 - 10 new platform pumps or 1 caliper.........1 cheapo calipers and 9 new stilettos...now we talking LOL

i like wednesday, middle of the week for measurements and scale. pics on the weekend.

i walked 7 miles at 16 mph...not enuff to get my heart rate into a fat burning mode for any sustained period (no comparison to my beloved spinning class : )

GGR Congrats on winning recognized member this month. You have been spreading your cheer for a while and deserve to win.

awhhh thanks...but i was not expecting it...and I always see OP I think are deserving : )

im not very observant..

i see u have a new avy. if I didn't know what u look like now, I not so sure I be taking advice from the dude in your new avy...just sayin ; )