Trying to transform

[Ndrameda81]

I moved this from another thread.

[Ndrameda81]

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Hello everyone,
My name is Danielle and I am 24. I was hoping to maybe get some of your opinions on getting started weight training and losing fat. I KNOW I need to lose a pretty big amount of bodyfat. I am 5'1" and weigh 173...and that's BAD. I've decided to turn my life and eating habits around. I had been feeling really tired and had no motivation to get moving and REALLY hate the way my body looks right now. Starting my diet and excercise YESTERDAY, I was thinking about doing around 40 minutes of cardio (+/- 10 minutes) in the morning before breakfast, and later in mid afternoon, weights. Working arms and legs different days. I have a minimum amount of equipment being that I'm a little short on cash at the moment and cannot afford the gym. I have a few sets of dumbells(5, 8, and 10 lbs), a weight bench, jump rope and bicycle. I can give you just a brief summary of my diet and excercise the past few days and maybe you can tell me if I'm on the right track?

YESTERDAY
7:30 AM* Cardio for 30 minutes (Jogging and walking)
8:45 AM* 1 Fat Free Yogurt
Noon* 1 Fat Free Yogurt, small salad with red wine vinegar
2:00 PM* 1 cup oatmeal
4:00 PM* 5 minute warm-up and Legs(Squats, Lunges, Calf Raises)
4:20 PM* 2 boiled egg whites
7:00 PM* 5 oz. Grilled Salmon with 1 cup asparagus
9:00 PM* 1 medium orange
Water throughout the day

TODAY
6:15 AM* Cardio for 45 minutes (Jogging and walking)
7:30 AM* Cranberry water with 1 tablespoon ground flaxseeds
8:30 AM* 1 Fat Free Yogurt
11:30 AM* 1 cup oatmeal
1:30 PM* 3/4 boiled chicken breast with medium salad and fat free dressing
4:15 PM* 1 boiled egg white
5:00 PM* 5 minute warmup and Arms(Shoulder Press, Upright Rows, dumbell curls, overhead triceps extention)
5:45 PM* 1 boiled egg with yolk
6:45 PM* HUGE salad with fat free dressing and 8 oz. Salmon
Water throughout the day

I also had a friend recommend Xenadrine so I started taking that. Seems to help me with energy. I would really appreciate any advice that you all may have.
Thank you,
Danielle

[Ndrameda81]

....I also was wondering what time would be most effective to burn fat as in like...Cardio in the morning and weight training in afternoons OR Weight Training in the mornings and cardio in the EVENINGS? Being that it's so hot here during the day. Thanks!

[abbs]

....I also was wondering what time would be most effective to burn fat as in like...Cardio in the morning and weight training in afternoons OR Weight Training in the mornings and cardio in the EVENINGS? Being that it's so hot here during the day. Thanks!

Welcome Danielle :)

In my opinion it doesnt matter when you workout, just as long as you do. At the end of the day fat loss comes down to the calorie deficit you create, so do what sits well with you. I personally do cardio in the morning because I have more energy then and I run on the roads and the mornings are so peaceful and quiet. I like doing weights during the day because Im more awake and focused.

Splitting your weights into upper and lower is good, and you have got the right idea. I would add a hamstring exercise into your leg routine (have you heard of stiff-legged deadlifts?). And for upper body you need a/some chest exercises (eg bench dumb bell press, dumb bell flies) and you need a/some back exercises (eg dumb bell rows, deadlifts).

About your diet, it looks too low in calories and too low in healthy fats and protein. Youve made a lot of healthy choices but I think you need to group them into balanced meals (about 6 per day, 3 hours apart). Generally each meal you have should consist of carbs, protein and healthy fats. For example for breakfast put your egg whites (and a yolk if you like) with your oatmeal and have some fruit too (whisk the eggsand add to your oatmeal and water before you cook it, tastes great!). Or you could use whey protein powder instead of the egg whites. To add some healthy fats to breakfast you could add nuts (almonds, walnuts) to your oatmeal or some flaxseed oil (great source of omega-3s). Your salmon and veges meal is a great dinner.

Other ideas -
-chicken, salad, avocado/boiled egg, sweet potato
-chicken, brown rice, veges, tsp olive oil
-tuna, brown rice, veges
-yoghurt, whey powder mixed in, almonds, fruit
-low fat cottage cheese, almonds (great for your meal before bed)

Also immediately after weight training you should have a whey protein shake, blended with skim milk/yoghurt, carbs (banana and/or oats). Then about one hour after your shake you have a solid meal of good carbs and protein.

If your morning cardio is low-moderate intensity then you dont really need to have a protein shake afterwards. Your normal breakfast would be fine.

I think thats enough info to start with for now. By the way are you tracking your calories ? www.fitday.com is a good website for doing this and its free to join. When you post your daily menu plans please put your calories and ratios too (ratios of carb/protein/fats).

Good luck :)

[abbs]

and one more thing, I would suggest doing your upper and lower body weights two times a week each, and keeping cardio at 3/4 times

For example -

day 1 - upper, cardio
day 2 - lower
day 3 - cardio
day 4 - upper, cardio (if you choose to do 4 days of cardio)
day 5 - lower
day 6 - cardio
day 7 - OFF

(Note its best not to do cardio on your leg days, as they get enough of a workout!)

[abbs]

Here are some links to those exercises I suggested -

stiff legged deadlift (http://www.exrx.net/WeightExercises/Hamstrings/DBStrBackStrLegDeadlift.html)

dumb bell bent over row (http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html)

dumb bell chest press (http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html)

chest flies (http://www.exrx.net/WeightExercises/PectoralSternal/DBFly.html)

deadlifts (substitute dumb bells for barbell) (http://www.exrx.net/WeightExercises/GluteusMaximus/BBDeadlift.html)

[arose70]

Ha! I just responded to your other thread....glad to see your journal here! :)

Here was my other post:

Hi! You may also want to put all your food into www.fitday.com to see how many cals you are taking in and what the macros are. This will also help us help you! Just from a quick glance it looks like you definitely need more cals and more protein. Add some protein to every meal (it's tough, I'm still working on that ;)). You should aim for about 1 gram of protein per lb. You could probably get away with a tad less than that. Welcome :)

[Ndrameda81]

Thanks all for responding. Hopefully I can get my diet and fitness in order. I started a log on fitday.com.

[Ndrameda81]

Is there something else that I could so instead of stiff legged deadlift? Just looking at the picture made me squirm because I have pulled my lower back out before. Hmm

[abbs]

you could try sumo squat (http://www.bodybuilding.com/fun/likness23.htm) (scroll down the page a bit).
That hits the hamstrings more than the traditional squat.

[Briar]

Is there something else that I could so instead of stiff legged deadlift? Just looking at the picture made me squirm because I have pulled my lower back out before. Hmm

Hey this is the first time i have been in your journal, sorry i have been slack.

Just to introduce myself, i am the co president of the Oaties Club, Abbs being the other, if you have no idea what im talking about you soon will, its through most of these journals.

Im from NZ to by the way

About your worries above, i have had chronic lower back problems for about 5 years and as long as your form is spot on then the straight legged deadlifts are fine. I do them and it doesnt bother my back!! :D you could just try a light weight and see how it feels!! It shouldnt really affect your back if you are targeting your hamstrings properly as you bend from the hips not the back and you keep your back dead straight!!

[KiwiNovice]

....I also was wondering what time would be most effective to burn fat as in like...Cardio in the morning and weight training in afternoons OR Weight Training in the mornings and cardio in the EVENINGS? Being that it's so hot here during the day. Thanks!

Hi Danielle :)

Way to go on starting your transformation!! I remember not being happy with my body and how hungry I was for information when on my journey to a healthier happier me so I'll be popping in to see if I can be of any help and also just to see how your doing :).

To maximise fat loss I've been told the best time to do your cardio session is when you first wake up in the morning, before you eat anything. The reason for this is because when you wake up, your glycogen stores are low, so your body will begin to burn fat quicker than if it had to burn all of your carbohydrates up and then start working on your fat.
As long as your doing your weight training with good form and not getting complacent in your workout (dont be afraid to mix it up a little and increase the weights) it doesnt matter what time you do it. The key is to make sure you do it. Hope that helps.

I have an idea of a workout programme that could probably work for you but before I post it I just need to know if you have previously done weight training?

Cheers

[Ndrameda81]

6:30 AM.....30 minutes jogging/walking before breakfast
7:05 AM.....1 fat free yogurt w/ 1 Tbsn Ground Flaxseeds
9:00 AM.....1 cup Oatmeal and a 1/2 cup cottage cheese
1:50 PM.....I Chicken Breast Fried, skin NOT eaten
2:15 PM.....1 small salad w/ fat free dressing
5:15 PM.....Weight Training (Chest and Back)
6:00 PM.....1 Protein Shake
8:00 PM.....1/2 cup pistachios
10:45 PM.....1 boiled Chicken Breast, 1/2 cup cottage cheese with 1 tbsn ground flaxseeds

Legs are STILL sore from Tuesday's Legs. Arms are a little sore from shoulders and triceps day before yesterday, not too bad tho. I was a little frustrated that I was not able to eat every 2-3 hours today, and also had to settle for a FRIED chicken breast. Chest and back workout kicked my butt. More of the back tho.

[Ndrameda81]

Thank you all for your input. It helps a lot. Kiwi, you asked if I had weight trained before? I had weight trained a while back, but not for too long before I resorted back to eating and being sedentary because of a new job. Now, I am ready to get moving and not be a fat slob anymore! lol

[Ndrameda81]

Hadn't had a chance to sign on.

Monday, May 30th

30 minutes Cardio
2 cups salad, 2 boiled egg whites, ff dressing
1 ff yogurt, 1/2 cup raw carrots
1 ff yogurt with walnuts, 1/2 cup raw carrots
weights (chest and back and abs)
1 protein shake
1 cup fried rice ( I know :( )
1/2 cup spicy beef
1/2 cup kung pao chicken

[Ndrameda81]

After my one week weigh in, it looks like I've lost 3 pounds this week. I was pretty happy about that. Decided to try the stiff legged dead lifts and they don't bother my back like I thought they were going to. :)

today's meals so far....

0900 1 cup oatmeal, 1 protein shake
1230 1 sweet potato
1330 1/4 cup salmon
1600 1/2 cup raw carrots, 1 protein shake
1845 1/4 cup salmon
1900 weight training (legs) Squats, lunges, stiff legged deadlifts, calf raises
1930 1 protein shake
Dinner will be 5 oz. chicken breast, medium salad

I am determined to get fit.

[abbs]

After my one week weigh in, it looks like I've lost 3 pounds this week. I was pretty happy about that. Decided to try the stiff legged dead lifts and they don't bother my back like I thought they were going to. :)

Well done on the weight loss! Your leg exercises look great.

I have a few suggestions for your diet, you need to change your meals slightly so they are more balanced, so that your protein and carbs are evenly distributed throughout the day. Also it looks very low in calories. Do you know the totals?


today's meals so far....

0900 1 cup oatmeal, 1 protein shake

Fine but need to add some healthy fats, for example walnuts, almonds, egg yolk, flaxseed oil, or you could take fish oil caps.


1230 1 sweet potato
1330 1/4 cup salmon
1600 1/2 cup raw carrots, 1 protein shake

I would combine these into one meal and ditch the protein shake. Then at around 3pm you need another meal of carbs/protein/ +/- fats


1845 1/4 cup salmon
1900 weight training (legs) Squats, lunges, stiff legged deadlifts, calf raises
This meal is too close to your weight training and needs some carbs. If the meal is finished 1 hour before training then you should have carbs/protein but limit the fats (chicken and rice, or tuna and beans). If its finished 2 hours before training you could have the salmon plus some carbs.


1930 1 protein shake
What kind of protein is it? Does the shake contain carbs? Immediately after training you need a shake consisting of whey protein, skim milk/yoghurt, fruit - banana is good.


Dinner will be 5 oz. chicken breast, medium salad

Good but you need to add some fats here (a teaspoon of olive oil, or some avocado in the salad) and some carbs would be good too, perhaps a small sweet potato.

[freakeefranky]

hiya kiwi and i are also oattie members!!! -basically briar n abbs have an evil plot to make the whole world love oatmeal....i used to hate oats but now i need at least a bowl everyday otherwise i get cranky!!!!:D welcome to the journals section!!!

glad that uve made the initiative to change...i'm on my road to transformation too...my problem is the opposite-i dun eat enuf ...sigh... so i'm here for weight gain ...

congrats on the weight loss!!!!! u prob found it as hard as i find gaining weight!!!!!! anyways keep up the good work and i'll pop by again later to see how ure doing

[Ndrameda81]

Cardio 25 minutes before breakfast
0720 1 cup oatmeal, 1 protein shake, 1 tablespoon ground flaxseeds
0930 1/4 cup salmon, 1/2 apple
1030 1 side salad w/ reduced fat ranch dressing
1230 1/4 lb. lean ground beef, 2 cups lettuce, 2 tbsn salsa
1430 1 oz. chicken breast
1545 1/8 lb lean ground beef
1600 1/2 cup oatmeal
1815 Weight Training (Shoulder Press, Upright Rows, bicep curls, overhead tricept extension)
1845 1 protein shake, 1/2 large banana, 6 oz. lowfat milk
2015 5 oz. Tilapia, 1 small apple
2215 1/2 cup fat free cottage cheese, 1 tablespoon ground flaxseeds, 1 teaspoon sugar free jelly

[Ndrameda81]

You asked what kind of protein I got? I got ON's 100% Whey. :)

[Ndrameda81]

Is that a good protein for the amount of fat I want to lose? I've heard that ON 100% Whey is one of the best proteins.

[Ndrameda81]

Cardio before breakfast 40 minutes
0845 1 fat free yogurt w/ 1/8 cup walnuts, 1 tablespoon ground flaxseeds, 1 boiled egg white

1145 1/4 cup brown rice, 1/4 cup salmon

1445 1/4 cup fat free cottage cheese, 1 small apple

1645 1/4 cup brown rice, 1/4 cup salmon, 2 tablespoons salsa

1900 Weight training (Incline Dumbell Bench Press, Dumbell Rows, Dumbell Flys, Bent Over Lateral Raises)

1945 1 Protein Shake, 1/2 large banana

2045 5 oz. Baked Chicken Breast, 1 medium salad w/ 1/4 cup apple and 1/4 cup banana, fat free dressing

[abbs]

Yep that protein is good, and your PWO shake is perfect!
Your diet is looking great too.

[Ndrameda81]

About how many calories should I shoot for a day, to get rid of the amount of fat I need to shed? I've been kind of concerned that I might not be getting enough, even though I do not feel hungry throughout the day...UNLESS i go longer than 2 1/2 hours between meals. :/

[abbs]

The calories you need depends on a few things -
- your body fat %
- daily activity (aside from exercise)
- how much training you do every week
- plus over things like genetics etc

Are you keeping track of cals now? It doesn`t look like you are getting enough calories. At a guess I would say at least 1800 cals...you might want to keep track of your cals for a few weeks and monitor what happens.

Also it isn`t a good idea to drastically reduce calories (or increase) from what you were previously having, its best to do it slowly. Do you have any idea of what your typical diet was previously? That may also help to work out what your maintenance cals are.

[Ndrameda81]

Hey Abbs,
I've been trying to keep a roundabout number of my intake of calories on fitday.com.

[abbs]

Will you start posting your cals? I think aiming for 1800-2000 is a good place to start, otherwise you might lose weight too rapidly and slow down your metabolism. Have you noticed any weight changes since you started? Approx how much have you been eating per day?

[Ndrameda81]

It says my average calories for the past two weeks was 1307.

[abbs]

OK...so we need to up that cause thats really low for your weight and height. Do you think you will have any probs eating more? Perhaps in the next week you should try for 1500 a day, and see how you go on that. Then try for 1600...then 1700.

[Ndrameda81]

Total: 1307
Fat: 36 grams 328 Calories %total 26%
Sat: 9 82 6%
Poly: 11 102 8%
Mono: 11 103 8%
Carbs: 96 grams 325 Calories 26%
Fiber: 15 0 0%
Protein: 145 grams 581 calories 46%
Alcohol: 4 grams 29 calories 2%

[abbs]

Total: 1307
Fat: 36 grams 328 Calories %total 26%
Sat: 9 82 6%
Poly: 11 102 8%
Mono: 11 103 8%
Carbs: 96 grams 325 Calories 26%
Fiber: 15 0 0%
Protein: 145 grams 581 calories 46%
Alcohol: 4 grams 29 calories 2%

To start with I would add more carbs, Id try for about 150gms of carbs, that would give you an extra 200 cals. Then you could look at raising fats a little bit (to around 45gms) and possibly some more protein (up to about 170gms).

Do you know your bodyfat level?

[Ndrameda81]

I''m not sure about my bodyfat level. Is there a way for me to check it myself?

[abbs]

For a very rough guide you could enter your measurements into www.mybodycomp.com but its not very accurate. Bodyfat scales are also very inaccurate. Even bodyfat calipers can give an inaccurate reading if not done properly.

Getting it done at a gym is probably best, and then you are able to better measure your progress and work out your carb/protein/fat needs. Your protein and fats needs should be based off your lean mass, so thats why we need to know the bodyfat %.

But for now we can guesstimate your needs based on your total bodyweight (approx 170lbs)as a starting point -

protein - 1g/lb - 170gms
fats - 0.3g/lb - 51gms
carbs - 1g/lb - 170gms

That gives 1819 cals.

So over the next 3 weeks I would try upping your daily cals by 100-200 each week until you get to this amount. And then monitor your weight loss and increase if necessary.

[Ndrameda81]

Thank you, I will sure do that. :) You are a great help.

[Ndrameda81]

Hey everyone,
I haven't posted in a while. I think I might have eaten something bad because my stomach had been upset the last few days. With the nausea, I couldn't eat very much at all. Do you think this screwed up my metabolism since I was eating anywhere from 6 to 8 meals on a given day?

[arose70]

I wouldn't worry about a couple of days of low-cal eating, or eating crackers or something. I would be all over some Sprite and saltines if I was feeling ill, even with the sugar and flour. You have to be physically able to eat right/work out to see any gains. Take care of yourself first, think about training/nutrition second.

[abbs]

Bumb on what arose said, and you definitely havent screwed up your metabolism, it would take a lot longer than a few days to do that. I would think that any slow down in metabolism would correct itself in a few days of good healthy eating, so dont worry!

Take care :)