My first Challenge!

[cremeegg]

Hi All!I am new to the boards and have decided that it will really help me to have a journal here. I'm pretty much a total beginner, y'know a bit of random weights etcetc.

So, for the past 6 weeks I've been doing a fukll body routine.
I've about to order 'Iron Doll'

I am 18, 5'2, about 20% bodyfat. It turns out they don't measure body fat at my gym so I don't know how I'm going to monitor that!! Any suggestions? I may use an online calculator but not pay much attention to the reading as its probably fairly inaccurate, and then just monitor for progress. Oh, and 110 pounds.

My goal is to be 15% bodyfat..... and I'm looking for a comp to enter :)

I will be back when I get Iron Doll to fill y'all in on my action plan. I look forward to everybody's input

Liz x

[sillygirl]

Hi! Neat! You're close to my age. Well, I'm 21. But I'm 5'3", so we're about the same height.

I guess as far as body fat goes, some local rec centers might offer body fat readings. Mine does for about $10. You might want to just guage progress in the mirror, as blonde_diva on here [cindy!] put it. Some bodyfat readings can be fairly inaccurate.

Anyway, good luck with your goals! And definitely keep us updated. ;)

[cremeegg]

^^^ Thanks a lot sillygirl, it really helps to know there are people supporting me :)
So, I finally got 'Iron Dolls' and its pretty straightforward, although there is a lot of information for a beginner to digest.

I used the forumula to calculate my BMR, which is either 1247, or 1514, depending upon my activity level [see I don't have that much muscle].

The difference between the 2 BMR is whether I am or moderately active or very active. I've decided to go with very, and 1514.

I have to drop 50 calories this week, so this is my breakdown for the week:-

1464 calories

147g of protein
183g of carbohydrate
16g of fat

These will be incorporated over 6 meals. Also Im taking a good vitamin and mineral supplement.

I have the problem, that I cannot exercise early, or late after my last meal due to work and college timings. It will be kind of random I guess.
Today will be 20 minutes of interval training.
Aiming for 2 litres of water.

MEAL 1
1 egg whole, 2 egg whites scrambled and wrapped in a corn tortilla.

MEAL 2
Cheese

MEAL 3
Baked potato with 100g of grilled lean bacon

MEAL4
Banana protein shake

MEAL 5
Brown Rice and 60g Lean Turkey

MEAL 6
Banana and protein shake

I had a lot of trouble getting all the calories etcetc in, so I had to alter it. I didn't plan too well, so was going to get way too much fat. I am sorry to say I only had 1288 calories, but the rest of the week is planned so I get all in [I know I need more than 1288, just couldn't today] Is the above diet OK? If any of you see anything wrong, please say :)

So todays:-

1288 calories
119g:158g:20g
36%:49%:14%

[cremeegg]

I tried to post beginning photos but I can't work it out :lol

Oh Well.

Anyway, today:-

1
Protein Shake
4 scrambled egg whited
2 corn tortillas

2
Oatmeal
Banana

3
Brown Rice
Turkey

4
Oatmeal
Banana

5
Rice
Tuna

6
Protein Shake
Ham

And I did a leg workout at the gym. Is the above food OK?

also I downloaded a bf calculator. it may not be accurate but it will give me some idea sto whether im losing some or not. It said I'm 20%. I therefore must fall somewhere between 19.5 and 20.5%..... from the rounding.

I called another gym and they also don't do bodyfat testing.

June 11th
WEIGHT 110
WAIST 25.4 inches
BODTFAT 20%
FAT WEIGHT 22 pounds
LBM 88 pounds
HIPS 34.6 inches

[cremeegg]

B Scrambled eggs on corn tortilla

S Banana and oatmeal

L Turkey and brown rice

S Apple

D Baked potato, chicken breast and green beans

S Protein shake

I feel fat!! Is my eating correct?!! I feel like it might not be I guess.........

[cdmuscle]

I realize you are following the "Iron Dolls" program, so I can't say this goes in line with what you are reading. IMO your protein is WAY too low! My ratio runs 60% protein, 20% carbs, 20% fat. I am losing a lot of fat and my hunger is manageable plus my strength hasn't fallen yet even though I've lost 8 pounds. Try upping your protein and lowering the carbs a little.

TMA and work with your body and see how you feel - YOUR BODY is the best indicator of how a diet is working for you! If you feel flabby you are probably holding a lot of water (carbs will hold water). I keep carbs for breakfast and post workout only. If I am getting too tired, I can always add a little extra for energy.

GOOD LUCK! :) Keep posting

[MsFit]

What is outlined for her to follow is taking in (and I can't remember off the top of my head) but it's between 1-2 grams of protein per pound of lean body mass. With the stats provided, 110 lbs at 20% bodyfat, she's basically 88 lbs of muscle and 22 lbs of fat.

If you're trying to lose than you need to do the carb rotation plan, otherwise follow Eating To Grow, which entails more calories, basically from protein and carbs.

I think you might be doing the growing program rather than the fat reduction. Find your BMR and do either the Daily or Weekly Carb rotation. ;)

[MsFit]

Just curious, when do you plan to do a comp, and what kind? (fitness, bb, figure....) Your best and least expensive way to do a bodyfat comp is with the calipers. The more test sites on the body the better.

[cremeegg]

I'm so confused now! haha
I thought I was following the 'eating to cut' section, w/ the four phases.... wasn't carb rotation week 8? or should i just do whatever I want?

I want to do fitness/figure, and I was searching on the net for a comp, but I can't find any in England, only the US or Europe....... so I'm stuck on that at the moment.

I've been doing 40:50:10 p,c,f at the mo.

Thanks to both of you for commenting, because hopefully i can correct myself if I was on the wrong track!
Liz

[MsFit]

LOL, the 'eating 2 cut' is an extension of 'eating to grow', from high calories and macronutrients, then you start shaving off each week. I'll send you a mail and help you sort things out to want you want to accomplish.

Just come to the US and compete. ;)