Just starting out...

[FruitnVeggieGrl]

A little history... I was a thin child, then developed low thyroid in late highschool, and after that the weight was adding on every year... until two years ago when I had reached 171 lbs. I joined a weight-loss forum and got down to 108 lbs... with a 1200 cal/day diet and lots of cardio. I'm about 5'2.5" tall. But still I was skinny fat. That was the beginning of this year. Since then I've been having a really hard time with my diet... and so have gotten back up to about 120 lbs.

I've just completed week four of the C25K program. But from all the reading I've been doing, nothing will help me like a strength training program. So I've purchased a couple bodyweight exercise books, and did my first workout two nights ago. I'm alternating between the C25K program and bodyweight exercises each night with a night or two off for recovery each week.

I did my first body weight exercise two nights ago, and I am SOO sore today. I'm supposed to do another workout tonight... but not sure if I'll be able to do anything.
It consisted of using an interval timer set of 40 secs workout and 20 secs rest. I did 5 rounds of 5 exercises as follows: Plank, Crab Walk, Pushups, Thumbs Up, Oblique Twists.

For my diet I'm trying to do fruits, veggies & lean protein as well as 1 oz of walnuts and 1 oz of almonds... about 5 meals a day every 3 hours or so. Hoping to lose about .5 lbs per week.

Does anyone have any advice regarding the exercise or diet? Am I supposed to be this sore? How do I do a workout when my muscles hurt this much? After my first workout my weight jumped up like 4 lbs... is this normal for a new routine?

[AntonioWright]

The workout looks good. Sore is just an indicator that your body is adapting. It doesn't mean you're making progress. So, don't strive to get sore. Just keep up the good work and remove the nuts from your meal plan.

[kimm4]

The workout looks good. Sore is just an indicator that your body is adapting. It doesn't mean you're making progress. So, don't strive to get sore. Just keep up the good work and remove the nuts from your meal plan.

Why does she have to remove nuts from her eating plan? There is nothing wrong with using nuts a source of healthy fats.

Start here to make sure your calories are in check:

http://forum.bodybuilding.com/showthread.php?t=121703921

And here to check out training program basics:

http://forum.bodybuilding.com/showthread.php?t=127023861

[AntonioWright]

Why does she have to remove nuts from her eating plan? There is nothing wrong with using nuts a source of healthy fats.

Start here to make sure your calories are in check:

http://forum.bodybuilding.com/showthread.php?t=121703921

And here to check out training program basics:

http://forum.bodybuilding.com/showthread.php?t=127023861
Please tell me the difference between nuts and a chocolate bar. Per unit the nuts have more calories than the chocolate bar. The fat source is okay but the protein profile is horrible. However, chocolate is bad and nuts are great... right. Most people claim to get healthy fats from nuts. Horrible choice when you're trying to drop body fat. Go ahead and try to over indulge in olive oil. I bet you can't.

[thedogdidit]

Please tell me the difference between nuts and a chocolate bar. Per unit the nuts have more calories than the chocolate bar. The fat source is okay but the protein profile is horrible. However, chocolate is bad and nuts are great... right. Most people claim to get healthy fats from nuts. Horrible choice when you're trying to drop body fat. Go ahead and try to over indulge in olive oil. I bet you can't.

If the nuts - or chocolate bar! - fit within her daily calories and macros, they're fine. It's only when the intake becomes excessive so daily calories are exceeded and macros are so loaded with fats that there isn't room for protein that there is a problem.

If she is on track with protein and has room calorie-wise, why not eat the nuts? or the chocolate? It's all good...


eta: out of curiosity, I checked the nutrition stuff in fitday (not the best place, but it's what I use. sigh)

1 oz of:
almonds = 169 cals, 14.4 g fat, 6 g protein
walnuts = 185 cals, 18.5 g fat, 4.3 g protein
dark chocolate = 143 cals, 9.7 g fat, 1.1 g protein

I didn't bother to write down the carbs, but assume the rest of the cals are filled in with appropriate carbs.

I could easily make any of those work in my daily plan and often do. Especially the chocolate. Or, yum, chocolate covered almonds. OK, now I'm just making myself hungry so I'll stop.

Bottom-line-- if they fit into your cals and macros, they're OK.

[euco09]

Please tell me the difference between nuts and a chocolate bar. Per unit the nuts have more calories than the chocolate bar. The fat source is okay but the protein profile is horrible. However, chocolate is bad and nuts are great... right. Most people claim to get healthy fats from nuts. Horrible choice when you're trying to drop body fat. Go ahead and try to over indulge in olive oil. I bet you can't.

So eat something you don't really enjoy so that you don't over induldge?!?!.......fun!

[euco09]

A little history... I was a thin child, then developed low thyroid in late highschool, and after that the weight was adding on every year... until two years ago when I had reached 171 lbs. I joined a weight-loss forum and got down to 108 lbs... with a 1200 cal/day diet and lots of cardio. I'm about 5'2.5" tall. But still I was skinny fat. That was the beginning of this year. Since then I've been having a really hard time with my diet... and so have gotten back up to about 120 lbs.

I've just completed week four of the C25K program. But from all the reading I've been doing, nothing will help me like a strength training program. So I've purchased a couple bodyweight exercise books, and did my first workout two nights ago. I'm alternating between the C25K program and bodyweight exercises each night with a night or two off for recovery each week.

I did my first body weight exercise two nights ago, and I am SOO sore today. I'm supposed to do another workout tonight... but not sure if I'll be able to do anything.
It consisted of using an interval timer set of 40 secs workout and 20 secs rest. I did 5 rounds of 5 exercises as follows: Plank, Crab Walk, Pushups, Thumbs Up, Oblique Twists.

For my diet I'm trying to do fruits, veggies & lean protein as well as 1 oz of walnuts and 1 oz of almonds... about 5 meals a day every 3 hours or so. Hoping to lose about .5 lbs per week.

Does anyone have any advice regarding the exercise or diet? Am I supposed to be this sore? How do I do a workout when my muscles hurt this much? After my first workout my weight jumped up like 4 lbs... is this normal for a new routine?

Make sure you read as many post as you can on here and just keep reading until you can't read any more!

[thedogdidit]

For my diet I'm trying to do fruits, veggies & lean protein as well as 1 oz of walnuts and 1 oz of almonds... about 5 meals a day every 3 hours or so. Hoping to lose about .5 lbs per week.

If eating 5 meals a day every 3 hours is working for you, great! -- keep doing it.
But I feel I need to just make sure you know that it's not necessary to do that. Just sayin' :)

[kfisherx]

Please tell me the difference between nuts and a chocolate bar. Per unit the nuts have more calories than the chocolate bar. The fat source is okay but the protein profile is horrible. However, chocolate is bad and nuts are great... right. Most people claim to get healthy fats from nuts. Horrible choice when you're trying to drop body fat. Go ahead and try to over indulge in olive oil. I bet you can't.

OH Good Grief....

Who let this one in?

Seriously bro. Read the clean eating sticky above and learn. Either that or continue to be nutaphobic... LOL!

BTW: Chocolate is good too. ;)

[kimm4]

Please tell me the difference between nuts and a chocolate bar. Per unit the nuts have more calories than the chocolate bar. The fat source is okay but the protein profile is horrible. However, chocolate is bad and nuts are great... right. Most people claim to get healthy fats from nuts. Horrible choice when you're trying to drop body fat. Go ahead and try to over indulge in olive oil. I bet you can't.

Nuts are a horrible choice when you're trying to lose body fat? I've been competing for years using nuts and PB as my main sources of fat through entire contest preps.

I hate olive oil...that's why I eat nuts...;)

[andrerox80]

Please tell me the difference between nuts and a chocolate bar. Per unit the nuts have more calories than the chocolate bar. The fat source is okay but the protein profile is horrible. However, chocolate is bad and nuts are great... right. Most people claim to get healthy fats from nuts. Horrible choice when you're trying to drop body fat. Go ahead and try to over indulge in olive oil. I bet you can't.

so silly. nuts are a great fat source, not just "okay." and the protein profile isn't horrible. they're mainly a fat source and additionally contain protein, unlike many other fat sources, but people rarely choose them as a primary source of protein intake. and even if they have more cals than chocolate, lower cals doesn't = healthier or a better choice. not to mention no one said a little chocolate was a bad thing. fit it into your cals and macro's and you're fine. and you mention over indulging, well, that would be easy w/ chocolate. as well, you totally can over indulge in olive oil. think salad dressing as an example. people pour that crap on. can be good fat (depending on ingredients), but very easy to over indulge, esp when a serving size is not substantial and easy to underestimate. i'd pick nuts any day. i like to chew my food and get more volume.

[FruitnVeggieGrl]

For the record I consume both nuts and olive oil ;)

However, I weight everything I eat... so I keep them to a serving size.

[NatalieMinh]

you seem to be doing great. keep it up. :)

[nickmenick]

Yea looks good, you should be fine.

[trainlikeafr3ak]

Nuts are a horrible choice when you're trying to lose body fat? I've been competing for years using nuts and PB as my main sources of fat through entire contest preps.

I hate olive oil...that's why I eat nuts...;)



Agreed, nuts are very high in fat and calories but if you eat a small portion but dont OVER EAT than you'll be fine, as for everything else watch your fruits because some are high in sugars and lean meats and your set!

[ayeaye0930]

Nuts are a great source of fat. They give you energy and keep you full longer.

[violalion]

I could be wrong, but lactic acid build up (soreness in most cases) is caused by a lack of oxygen when exercising. Make sure you're really breathing in and out consistantly. That may help with soreness, although there will be initial soreness in almost all cases and it'll get better with time.