What do you think of my plan?

[XiuMei]

I have been trying to get a fit body for years now. I have been going to the gym without results. I always end up looking anorexic, getting bad complements for it and then gaining fat weight all over again.

Is there someone who would like to help me set up a plan for me? I have a barbell and an exercise bike. I can not afford to go to the gym any more.

If someone can guide me, I'd be extremely greatfull.

I'm 25 years old
52 kg (114.6 lbs) - My fat percentage is too high.
168 cm (5.5 feet)

This is what I will do Mondays, Wednesdays and Fridays:

Everyday I will bike 500 kcals to warm up. This takes me about an hour.

Barbell squats 3 sets x 8-10 reps
Barbell Lunge 3 sets x 8-10 reps
Barbell Side lunge 3 sets x 8-10 reps
Barbell Hyperextensions 3 sets x 8-10 reps
Flat Bench Abdominal Leg Raises 3 sets x 8-10 reps
Dumbbell side laterals 3 sets x 8-10 reps
Incline twisting sit-ups 3 sets x 8-10 reps

I will do some more arm-exercises with my dumbbells, though I will be focusing more on my thighs, hips and butt.

I will be eating a can of tuna each day, lots of stir fry with lean chicken bits. Fresh salads. Skimmed sour Yoghurt, vitamins and water. I have a very slight bone structure, very low muscle mass. Unfortunately I gain weight when I eat around 1.300 kcals.

I want to tone my body whilst losing weight so I aim to eat 1.000 kcals to begin with. Let me know what you think of my plan. I am a beginner and I just need constructive advice. I could imagine 1.000 kcals to seem like very little, but I want to lose some fat quickly before building real muscle.

[sonti]

Since you asked - your plan is terrible.

Again with the undereating, again with burning away all your muscle, again with the merry-go-round. You are already underweight.

Accept that you are underweight with a high bf % (or do you have ED issues that make you think this?) and start building muscle and eating food. If that is you in your picture, then you seem to have some kind of body distortion. No, you don't have much muscle, but I don't see a fat body. Maybe some kind of ED counseling is more appropriate.

All I know is that 1000 calories is just going to make things worse.

[XiuMei]

Thank you for your reply.

I am here to become healthy and change my lifestyle. I know that I am not FAT, but I do want to change my body and become a lot more toned. Most of my fat is stored on my thighs. I am about 2 kg fatter now than in the picture.

How many calories should I be eating if I do this routine I suggested? Does the work out seem like a good one?

[mr_ben]

which part of poland ure at?

[andrerox80]

sigh. no changes or taking people's advice since your post in march: http://forum.bodybuilding.com/showthread.php?t=123142223

[XiuMei]

@andrero - I have been reading up on it a lot and want to start again. It is all very confusing to a newbie. I have made a work out plan and want to know if it's any good.

I find it to be very hard to figure out how to lose weight while toning up.

I am afraid of eating too many calories and suddenly gaining fat again. I am however willing to up my calorie intake if necessary. The question is, how much do I need to up it to not gain fat weight? Why are my questions so hard to answer?

I just read that you have been bulimic and anorexic, than you can surely understand why I am afraid to suddenly eat a whole lot. I want to achieve what you have. I want to get rid of this anxiety and get a healthy stronger body.

[sonti]

So your March post you said you have a long history of ED.

As I always say in these circumstances, you need to speak with a professional about your ED and nobody here can do anything to help you in that circumstance.

*Yet another meal or exercise plan will not fix your problems*

^^^^^^ It is so common for people with ED or history of ED to come on here with yet another meal and exercise plan in an attempt to fix things. It won't. You can research and write all you want, but that is the nature of ED to overanalyze and focus on things like that but not to address the real reason you aren't going anywhere (fear of food, poor body image, need for control, fear of fat).

Good luck to you but only a professional can help you, and it's going to take a lot more work than a meal and exercise plan

[XiuMei]

I have had a therapist. I eat enough to not be losing weight for a year now, I have even gained some. I don’t starve for over a year now and I am ready to become healthy. Everywhere I get told that I must put on some muscle weight, cause I´m a mix of bony and soft/flappy, which isn’t healthy. My doctor says that my weight at 52 kg . is the lowest I should be weighing but that I should gain some muscle weight.

A woman of my size should be eating around 1.800 kcal. I am an artist who sits most of my time during work. Since I don’t have much muscle, my metabolism is very low so I can’t even eat as much as I am supposed to. I want to change this, I can't see why you don't see this as a positive thing?

Doesn’t anyone have a healthy estimate of how much I should be eating and working out to gain some muscle? The fact that I have had ED problems, shouldn’t mean that I now should be excluded from this community for the rest of my life.

[Mindi912]

which part of poland ure at?

Denmark clearly. :p

[XiuMei]

Denmark clearly. :p

Hehe.. I'm from warminsko-mazurskie (Poland)... but I live in Denmark.

[sonti]

I'm 25 years old
52 kg (114.6 lbs) - My fat percentage is too high.

Everyday I will bike 500 kcals to warm up. This takes me about an hour.

I want to tone my body whilst losing weight so I aim to eat 1.000 kcals to begin with.


My doctor says that my weight at 52 kg . is the lowest I should be weighing but that I should gain some muscle weight.

A woman of my size should be eating around 1.800 kcal.

Doesn’t anyone have a healthy estimate of how much I should be eating and working out to gain some muscle? .

This is the problem. Do you not see how many contradictions

[XiuMei]

This is the problem. Do you not see how many contradictions

What I meant to say is:
I want to tone my body (gain muscle weight) whilst losing weight (fat percentage) so I aim to eat 1.000 kcals to begin with.

I will gladly eat more if that is what it takes. I don't mind weighing more on the scales, I just want it to be muscle weight.

I eat more than 1.000 kcals a day, I just struggle with maintaining if I eat a lot more than that. I will eat more to gain musscle weight. I guess I just don't know the ratio. How much is too much/little food vs. How much ist too much/little weight lifting.

Isn't it important to warm up on for instance a bike before you lift weights? That's what I've read atleast. Is an hour too much?

[Mindi912]

It's cool, I was teasing...

So English isn't your first language.

Are you having a hard time getting your meaning across?

[XiuMei]

Yes it isn't my first language and it is very hard to get my meaning across. Maybe my writing is too messy or not clear enough. =/

[Mindi912]

Ok not a problem.

So could you answer the following -

Current weight
Goal weight
Current body fat percentage - if known
Desired body fat percentage
Current calorie intake

[XiuMei]

Current weight - 52 kg (114.6 lbs)

Goal weight - doesn't matter as long as I look healthy and toned

Current body fat percentage - I don't know but I can't even do 3 lady-push-ups. (embarrassing) I have a very soft body so I assume it's high. This isn't just my own "distorted view"... I'm often told that I am unusually bony, soft (not fat) and weak.

Desired body fat percentage - same answer as goal weight.

Current calorie intake - between 900- 2.200

[Mindi912]

Sorry forgot to ask, what's your height?

[XiuMei]

168 cm (5.5 feet)

[Mindi912]

Ok so we know you are under weight.

Why the HUGE difference between your daily calorie intake?

You should be eating at least 1767 'ish calories daily just to maintain but as we understand you need to up your weight then adding 500 cals daily brings you around 2267 cals daily.

Honestly shouldn't be varying your daily calorie intake as it puts your metabolism out of whack.

[XiuMei]

I'm only 1 kg. underweight though. I'll gladly put on some more, as long as it will be muscle.

The huge difference in my calorie intake is because of my very varying lifestyle. Two days I have a job which takes my focus/time off of food. When I do my art work, I'll eat more throughout the day, because I have access to food all day, whenever I feel like it. Every week I'll go to have 1-2 dinners with friends, where I tend to eat a lot more.

If I have to eat 2267 cals a day, than I'd surely have to have a tight work-out program, right? I gain fat-weight awfully quick and I'd love for it to go the right way instead. =)

[Mindi912]

I'm only 1 kg. underweight though. I'll gladly put on some more, as long as it will be muscle.

The huge difference in my calorie intake is because of my very varying lifestyle. Two days I have a job which takes my focus/time off of food. When I do my art work, I'll eat more throughout the day, because I have access to food all day, whenever I feel like it. Every week I'll go to have 1-2 dinners with friends, where I tend to eat a lot more.

If I have to eat 2267 cals a day, than I'd surely have to have a tight work-out program, right? I gain fat-weight awfully quick and I'd love for it to go the right way instead. =)

mmmmmmmmm then you need to plan your meals better. :)

How much fat you gain will entirely depend on what you are eating - eat crap, gain fat. don't eat crap gain weight/muscle.

You can't do it over night but you can do it.

Honestly you may only be 1 kg underweight but I think you could do with looking a lot fitter if you put a little more muscle on your frame. :)

And yes you will need a good workout program.

How often are you going to the gym?

You changed your original plan.

[XiuMei]

Yes I do need to plan my meals better. =)

I never eat crap. I only eat vegetables, fresh salads, rye bread, low fat natural yoghurt, lean meats like chicken breast, tuna, pangasius fish, fruits.

However, I might be getting to few fats. Everthing I eat is fat-free. Would smoked makrel be a good healthy fatty fish to eat?

I think I gain fat weight, cause all my exercise comes from biking and walking. I need something with resistance rather than just "movement".

What do you think of my workout-plan I described in the main part of this thread? I found it on a work-out for women site. I just changed a couple so I can do them at home with a barbell or dumbbell.

I don't go to the gym any more. It's expensive and I'd love to be able to do the workouts at home with a barbell or dumbbell.

[Mindi912]

The first one or the one you have up there now?

[XiuMei]

The first one or the one you have up there now?

The one I have up there now.

[Mindi912]

The one I have up there now.

All legs not much else

Chest - Back

Where's that other program?

[XiuMei]

All legs not much else

Chest - Back

Where's that other program?

I will do a little chest and back with the dumbbell. My butt and legs are my biggest problem though.

I copied the work out from this site advising women:

(The links are a guide to the specific exercise.)

Benpres 3 sæt x 8-10 reps
exrx.net/WeightExercises/Quadriceps/LV45LegPress.html

Lunge 3 sæt x 8-10 reps
exrx.net/WeightExercises/Quadriceps/BBLunge.html

Barbell Side lunge 3 sæt x 8-10 reps
exrx.net/WeightExercises/Quadriceps/BBSideLunge.html

Hyperextensions 3 sæt x 8-10 reps
exrx.net/WeightExercises/ErectorSpinae/BBHyperextension.html

Cable rows 3 sæt x 8-10 reps
exrx.net/WeightExercises/BackGeneral/CBStraightBackSeatedRow.html

Brystpres på maskine 3 sæt x 8-10 reps
exrx.net/WeightExercises/PectoralSternal/LVChestPress.html

Dumbell side laterals 3 sæt x 8-10 reps
exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html

Cable crunch 3 sæt x 8-10 reps
exrx.net/WeightExercises/RectusAbdominis/CBKneelingCrunch.html

Incline twisting situps 3 sæt x 8-10 reps
exrx.net/WeightExercises/Obliques/WtInclineTwistingSitUpX.html

[Mindi912]

Ok that's ^^^^ messy!

You're legs and butt might be the biggest problem for you but you have to work your whole body or less you will get an uneven look. Soft on top and firm on the bottom. Not a good look at all.

[XiuMei]

Ok, Thank you. I will try to find some good ones for arms and back.

Will it be enough to do this mondays, wednesdays and fridays? Is it a good idea to warm up by biking about 30 mins before the work out?

[Mindi912]

Ok, Thank you. I will try to find some good ones for arms and back.

Will it be enough to do this mondays, wednesdays and fridays? Is it a good idea to warm up by biking about 30 mins before the work out?

You can most definitely do a full body workout mondays, wednesdays and fridays. :)

No if I were you I'd cut down on my cardio for just a little while, while you build up your muscle.

You really don't need a 20 min warm up. 5 min's will be fine.

[XiuMei]

Great! Thank you so much. =)

I will do a full body work-out on these days and regulate my kcal intake. Would you recommend some cardio for the days where I wont be working out? Or should I leave it out?

[Mindi912]

Great! Thank you so much. =)

I will do a full body work-out on these days and regulate my kcal intake. Would you recommend some cardio for the days where I wont be working out? Or should I leave it out?

You can do one day of cardio. Honestly sometimes I think cardio is good for a women's mental health lol.

Personally I prefer High Intense workouts rather than Slow Steady State cardio and you only need 20 - 30 min's training.

[XiuMei]

I definitely feel better after exercising so I can only agree.

I definitely am looking forward to making this a part of my life and learning more about it. Thank you so much for helping, it means a lot to me. =)

[Mindi912]

I definitely feel better after exercising so I can only agree.

I definitely am looking forward to making this a part of my life and learning more about it. Thank you so much for helping, it means a lot to me. =)

I can't wait to watch you achieve your goals. :)

Remember these things don't happen over night, there will be a lot of tough times ahead and you wonder why you do this to yourself but then you'll remember how you feel, how it makes you feel, how confident you are and how much work you do to feel this way. Then you will know it's all worth while.

Now the thing is to take baby steps and not try and change everything in one big step. You have to try and get your eating levelled out. Believe I know how tough it can be on a girl because I do exactly the same as you. One day, not eat all day and the next eat like an ox.

I am doing my very best not to forget to eat and just get it right. It's taking time but I am getting there.

It's a pleasure sweet and if you need any more help, I'm always here.

Perhaps you should think about starting a journal. That way you can document your progress for you to see. :)

[XiuMei]

Yes, us girls have too messy hormones.. grrr. ;P
I am looking forward to working on getting where I want to be. I will be starting Monday the 25th after my vacation. I will try to level out my eating habits right a way, I suspect it will be harder than it seems. =P
You can’t even believe how happy I am to have gotten your advice. I feel a lot more at ease knowing what to do. I will let you know how it goes and post some pictures in time. I will definitely make a journal; it’s good for discipline as well. =)
If I follow these goals I have set, when can I then expect to see or feel a physical change? I will do my best not to be too eager and naive about this. ;)
Now I’m going to go have a nice dinner out. Have a great saturday. =)

[Mindi912]

Yes, us girls have too messy hormones.. grrr. ;P
I am looking forward to working on getting where I want to be. I will be starting Monday the 25th after my vacation. I will try to level out my eating habits right a way, I suspect it will be harder than it seems. =P
You can’t even believe how happy I am to have gotten your advice. I feel a lot more at ease knowing what to do. I will let you know how it goes and post some pictures in time. I will definitely make a journal; it’s good for discipline as well. =)
If I follow these goals I have set, when can I then expect to see or feel a physical change? I will do my best not to be too eager and naive about this. ;)
Now I’m going to go have a nice dinner out. Have a great saturday. =)

I'd give it three months for slight results, like I said it's a slow going process but if you put the hard work in, it will pay off trust me.

:)