Ms Fit, please give me your advice

[Kat]

Ms. Fit:

I have been lifting and doing cardio for one year. Since then I have gained 12 lbs., but haven't lost any bodyfat. I have read the posts about diet being the key to this, and know this is my weak spot. My thighs especially are much larger and assume this is muscle gain combined with not losing the bodyfat. So, what do I need to do to clean up my diet. Could you help me with what I need to buy at the grocery store. I think I know what is good to eat. But what are the big NO NOs for trying to lose bodyfat.

I lift a split schedule four days a week.
Cardio 5 -6 days 45 min. run 1.5 to 2 mile, fast walk 1 mile.
Sometimes stairmaster and bike. And fast walking. I try to switch it up.

Do I need to lift lighter on my legs? I was a gymnast for 12 years and have just naturally big legs. They will never be small. What about Pilates? I am in great cadiovasuclar shape. But, I still don't like the way my skin looks. I still have that spongey, cellulite look to my skin. Can you give me some advice?

Kat

[Nicole]

Kat

I saw your post and decided to throw my two cents in. I was also a gymnast for 7 years and have the same problem lifting legs. Mine are big for my size and always have a little cellulite attached.

From my experience, stay away from fried food, processed carbs like donuts, cake, and cookies, and high fat sugary foods like ice cream sundaes. I also eat a lot less bread products than I used to and that has made a huge difference. I only eat bread a few times a week and I try to only purchase whole wheat bread products. I really like the light wheat bread which has half the calories per slice of regular wheat bread.

Try to eat 5-6 small meals a day. I like to supplement a couple meals with protein shakes. Try to eat complete meals consisting of protein, carbs, and some fat. Eat lean protein sources like skinless chicken breast, tuna, egg whites, other types of fish, and lean red meat every now and then.

As for carbs, I like oatmeal, sweet potatoes, squash, Cream of Wheat, yogurt, and an array of vegetables. I also eat bananas, oranges, apples, and kiwis. In the off-season I don't like to eliminate food groups.

It's also a good idea to keep a food journal That way you can see just how much you are actually consuming. It is amazing how many calories you can eat without realizing it.

My last bit of advice is to stay away from alcohol. It does not provide any quality calories and those calories can add up fast especially if you drink mixed drinks. I am not saying you can never have a drink again, but do this on a special occasion and stick to lite beer, wine, winer spritzers, or something like that.

MsFit is welcome to correct any of my mistakes!

Hope that helps

[Kat]

Thanks. Going into Christmas I needed to know what to watch out for. Luckily I don't drink very much at all any more. So that isn't a big deal for me. It is really odd, I weighed 135 and now I go between 145-150, but I really don't look too different. My arms are really looking good. Cut up! I am proud of my back also. It is the lower body that is just killing me.

Could you tell me about you lifting routine for your lower body and what works for you? I just can't seem to find the right balance, and need to some advice in that area. Are there any excercises I should avoid until my BF is lower or and are there some if I am not doing them, I should be to lift and and bring out the muscle under that awful spongy fat.

Thanks Nicole,
Kat

[Nicole]

Kat

I have found that lifting legs only once per week is key. I usually do higher reps and move quickly between exercises and sets to keep the intensity high and make it a cardio workout, too.

Currently I am doing the following routine:

Lunges: 3-4 sets of 25 reps
Side Lunges: 3-4 sets of 25 reps
Lying Leg Curls: 3-4 sets of 25 reps
Leg Extensions: 3-4 sets of 25 reps
Adductor Machine: 3 sets of 20 reps
Abductor Machine: 3 sets of 20 reps

This is a very grueling workout and I would recommend that you take it easy the first couple of times. The first time I did this workout I only did 3 sets of each and maybe 20 reps. I was sore for 4 days! I would only do this every other week, too. The intensity is really high. I usually do a 10 minute warm-up on the treadmill and I don't do cardio on leg day.

I also like to switch things up. I hardly ever do the same workout two weeks in a row. I train instinctively. If I feel I can do a lot, I do a routine like this. If I want to train hard and heavy that day, I will do squats, leg press, dead lifts, and step ups. Power movements. You just have to try different things and experiment to see what works best for your body. That is the beauty of bodybuilding-no two people are alike and will respond differently to trainind and diet. It is a self-discovering journey and you learn a lot in the process!

As far as the appearance of your body, the only way to see all that beautiful muscle is to shed fat and the only way to do that is through diet and cardio. When I say diet, I mean what you are eating on a consistent basis. Not some 4 week stint that will drive you to your old eating habits. Diet in bodybuilding is a lifestyle change. You need to eat whole, unprocessed, natural food. Try to avoid sweets, fried food, etc. Try to eat food as close to it's natural state as possible. I try to eat a portion of protein and carbs at each meal along with 2-4 servings of vegetables. I completely avoid condiments such as butter, mayo, guacomole, etc. If you eat every 3 hours, you can really control your hunger. It is better to eat 5-6 small meals a day rather than 1-3 big ones. It keep your metabolism going and you will have a constant influx of nutrients that your muscles need.

I would also recommend doing cardio either first thing in the morning on an empty stomach or after weight training.

Good luck and keep me posted!

Nicole

[MsFit]

Nicole, I answered a few questions for you, but I have a lot more too add if you want to prepare for a show in April. We'll take it one day at a time. ;)

Kat, lifting and cardio for a year and gained 12 lbs with no change in bodyfat? Of course you do realize the you did gain some muscle so don't let it upset you too much. Did your diet change at all? What is your current diet like? Did your body re-shape?

For eating clean, eat plenty of chicken and turkey breast, tuna, fish, some steak, egg whites, some yogurt, some nuts, brown rice, yams, potatoes, oatmeal and lots of water.

You are doing a lot of cardio. Are you cycling your intensity? This is important!

If you gain or carry weight in your legs, limit heavy lifting, go moderate to light and 12-15 reps. Do a lot of extensions and lunges.
MsFit

[Kat]

My diet is bad. I seem to eat good one meal and the next meal distaster. I guess it just going to be one of those if I want it bad enough I will cut the crap out of my diet. I need more protien and I need to do the smaller meals 5-6 times a day. I have the shake mixes, but god are they gross LOL! I am starting to buy lots more chicken, tuna, etc. and staying away from pastas and such more. I get these sugar craving though that just drive me mad...I guess Nat. Peanut Butter could help with those.

My upper body looks wonderful. I love what I see in my arms and back, abs very tight and definition is starting to show. My legs look like I haven't done anything but sit on them for a year. Still spongy looking, no improvement in cellulite, and they are larger - a bit tighter, but only I can tell.

Working out is no problem for me. I acutally love it. Even the cardio. Diet is hard. I really workout hard, and stay hungry.

I guess it just get me a little down that I can see any change in the one area of my body that I have had to fight with my whole life. My whole family has large lower bodies. I just want to like what I see in the mirror. Wear shorts and be happy and not self concious. My legs are just a hard spot for me to figure out.

Thanks for listening.

Kat

[Kat]

I run 1.5 to 2 miles (15 - 20 minutes)
Fast walk 20 minutes
or
Run 20 minutes
Bike 20
or
Eleptical Trainer 20
Stairmaster 20
etc. I do try to mix up all the time since I read you body can become very efficient in conserving calories if you do the same thing.

Also, I read that running is the best for getting the size down, but then I have also read that it isn't good for keeping muscle on.

I've got the muscle, I just go myself I nice layer of nasty fat on it.

thanks

[MsFit]

"Thanks for listening"? LOL......That's all I do girl. I also do online counseling to girls with eating disorders at times. Listening is not a problem. ;)

Ok, first order of business, cut out the obvious fats and eat 5-6 meals a day. We will work on macronutrient break downs in a few weeks and establish a base diet. Those shakes can be made to taste good. What brand are you using and how are you preparing them? You are correct, when the sugar cravings hit eat a tablespoon or so of natural peanutbutter, it should subsidet the cravings.

If you are hungry that's good, it means your body is meatbolizing food, just eat clean. ;)

You seem unhappy with your legs. Have you tried the elliptical for cardio? Lower weight on squats and leg press and add more extensions and lunges. Have you tried sprinting yet?

Don't get discouraged girl, stay in control and be consistent.
MsFit

[MsFit]

Kat, try mixing up your moderate and high intensity for 30 minutes and see how that helps. Example: Powerwalking: Powerwalk for 2 minutes and light jog for 2 minutes. Use this or a similar method on all cardio techniques.
MsFit

[Kat]

Ms. Fit:

Thanks for your help. I AM staring right at this moment going to what you and Nicole say :) The sprinting - I have read about it, haven't tried it since high school track - would be fun.

Also, thank you for helping young girls with eating disorders. I have been down that road, it is has been a long and hard one. I am lucky that I have found weight lifting forums like this that encourage curves and muscle tone and most importantly = eating!
3 years ago I was back in ED mode and lost a lot of weight, ended up in hospital with a ruptured ovary due to disease that was a direct result of years of yoyo eat/starve. Girls just don't know what EDs will do their reproductive systems years down the road. I literally all most died before I got to he hospital - and it wasn't until 2 years later that I actually started listening to my wake-up call.

So, thank you so much. Merry Christmas. If you don't mind I would like to post up dates of my workouts and gains and loses just to make sure I doing what I need to in the gym as well as at the dinner table.

Kat

[Kat]

Preparing them like the package. Water and powder. (one scoop to the water) I can't remember the brand. I know it is Whey protein, maybe Prolab but not sure.

[MsFit]

Wow Kat, me too. That's how I got into bodybuilding, I was -anorexic. From 17 - 23 I had the disease. Although I was working out since 17 I was not eating. :( My hair was falling out and I was passing out all the time too. It wasn't until my parents threatened to commit me to an institution that I got serious and began eating. I saw positive changes immediately. A year after my recovery I was on stage. I didn't place but I accomplished my goal. I finally started placing higher and higher and received some overalls as well.

Post you progress so we call all elvaluate you and Merry Christmas to you too. ;)
MsFit

[MsFit]

Originally posted by Kat
Preparing them like the package. Water and powder. (one scoop to the water) I can't remember the brand. I know it is Whey protein, maybe Prolab but not sure.

Maybe try adding some sugar-free kool aid, non-fat dairy creamer and some extract as well was crushed ice. You'll find your blend eventually.
MsFit