Need Advice ! Wanting to Transform my Body !

[amandarjun]

hey there everyone my name is amanda and i am looking to completely transform my body...i am 5'8" and currently 194 pounds...my goal is to get down to a fit 150 pounds...i really would like to eat clean foods and get plenty of protein...and of course exercise

for my meals should i be going with something like this:

before workout: protein shake
breakfast: egg whites and oatmeal
lunch: pita wrap w/ lean turkey and veggies
dinner: lean meat, sweet baked potato and veggies
before workout #2: protein shake

or with my shakes should i have fruit or veggies with it too ?

also i have been looking around on the bodybuilding store for supplements and what not...any advice on supplements would be great ! should i try using any of the following supplements ?

Thermogenic Fat Burners
Stimulant-Free Fat Burners
Carb Blockers
Fat Blockers
Thyroid Hormone Increasers
Appetite Suppressants

do any of you girls use any of the above supplements ? or are there any other types i should know about ? i know i should be taking a good quality multi vitamin too, also what would be the purpose of glutamine ?

i will greatly appreciate any tips or advice, thanks in advance !!! :O)

[Cynthia_1979]

Originally Posted by amandarjun

hey there everyone my name is amanda and i am looking to completely transform my body...i am 5'8" and currently 194 pounds...my goal is to get down to a fit 150 pounds...i really would like to eat clean foods and get plenty of protein...and of course exercise

for my meals should i be going with something like this:

before workout: protein shake
breakfast: egg whites and oatmeal
lunch: pita wrap w/ lean turkey and veggies
dinner: lean meat, sweet baked potato and veggies
before workout #2: protein shake

or with my shakes should i have fruit or veggies with it too ?

also i have been looking around on the bodybuilding store for supplements and what not...any advice on supplements would be great ! should i try using any of the following supplements ?

Thermogenic Fat Burners
Stimulant-Free Fat Burners
Carb Blockers
Fat Blockers
Thyroid Hormone Increasers
Appetite Suppressants

do any of you girls use any of the above supplements ? or are there any other types i should know about ? i know i should be taking a good quality multi vitamin too, also what would be the purpose of glutamine ?

i will greatly appreciate any tips or advice, thanks in advance !!! :O)

Amandarjun,

It looks like we have pretty much the same goals as far as weight loss is concerned and based on my experiences thus far, I thought I'd post and give you some advise.

Breakfast looks fine, however, I'd probably add a piece of fruit in there, like an apple or a pear-something with a low GI rating. As for dinner, ditch the sweet potato and focus on eating your protein and veggies. You don't need all those carbs later in the day as they should come from your earlier meals.

As far as supplements go, you don't need them. With a lot of the crap out there you don't know what they could do to your body over the long-term. The majority of supplements on the market have not undergone extensive research and have not been approved by the FDA. If you're really pushing for a weight loss aid try CLA as it not only aids in weight loss, but provides nutritional benefits as well.

[ozigal]

Originally Posted by amandarjun

hey there everyone my name is amanda and i am looking to completely transform my body...i am 5'8" and currently 194 pounds...my goal is to get down to a fit 150 pounds...i really would like to eat clean foods and get plenty of protein...and of course exercise

for my meals should i be going with something like this:

before workout: protein shake
add carbs like oatmeal. Your body has just been in a fast so you need to raise your blood sugar prior to your workout
breakfast: egg whites and oatmeal
add a fat. You could also add blueberries, great source of antioxidants
lunch: pita wrap w/ lean turkey and veggies
switch the wrap for brown rice/barley/lentils/beans. If it's deli turkey get rid of it and have another source of protein that is unprocessed. Add fat
dinner: lean meat, sweet baked potato and veggies
lose the potato, add a bit of fat
before workout #2: protein shake
pre-bed have a slow absorbing form of protein e.g. casein powder or cottage cheese

or with my shakes should i have fruit or veggies with it too ?
pre workout shakes have a complex carb e.g. oats/oatmeal and post workout have a simple carb e.g. dextrose/maltodextrin or have a banana

also i have been looking around on the bodybuilding store for supplements and what not...any advice on supplements would be great ! should i try using any of the following supplements ?

good supplements are BCAAs (xtend brand) for muscle recovery and growth, l-carnitine/sesamin for fat loss (which i'd only add once you have your diet completely in check and stop seeing results from that), and of course whey protein and a multivitamin.

You're severely lacking healthy fats in your diet. How many calories are you eating?

do any of you girls use any of the above supplements ? or are there any other types i should know about ? i know i should be taking a good quality multi vitamin too, also what would be the purpose of glutamine ?

i will greatly appreciate any tips or advice, thanks in advance !!! :O)

Hope this helps

[amandarjun]

Originally Posted by ozigal

Hope this helps

well actually im not on any kind of plan right now and i have no idea of calories, this is why i am asking for some tips and advice to put me on the right track, your info was very helpful though i really need to get my body on track and start feeling better about myself...my weight is affecting my life and my relationship with my bf due to my lack of confidence...this is the time to change and i really need as much info as i can get...and i beleive that as soon as i can get some kind of meal plan going then i ll be well on my way

[amandarjun]

oh and when you say i should add fats what kind of fats should i be adding to my meals ?

[ozigal]

well you need to calculate your maintenance calories first, which you can do by using calculators online that use the Harris-Benedict formula.

Fats: flax oil, extra virgin olive oil, fish oil, oily fish like salmon/trout, natural peanut butter, egg yolks, avocado, almond butter, almonds

[freebirdmac]

What I'd suggest is tracking your diet on a site like fitday, calorieking, dailyplate, etc. I'd also buy a food scale. From there, you should lose a good pound a week consuming 2000-2100 calories a day. A good macro breakdown to shoot for would be 40/30/30. I'd skip the supps and eat real food. You still may need a shake in the am before your workout, but other than that you can eat food. Terracotta's site has great info that will also help http://www.hotnfit.com/nutrition_basics.htm#top

Why do you have two workouts a day? You might want to post your workout routine in the female>training forum and have us take a look.

[amandarjun]

thanks for the hotnfit site lots of info for me to read and follow......anyone else have any suggestions ?

[amandarjun]

***bump bump***

[kimm4]

I would have you around 1900 calories. A 40p/30c/30f like freebird suggested is a good place to start. Track your numbers in www.fitday.com or some other site to keep accountable to your plan.

I think a good whey protein to take the place of a meal or 2 is fine if needed. No other supps at this point...fat burners should only come into play when you need to lose the last few lbs.

Get your diet going 1st, solid weight training program and some form of cardio.

Good luck!

[MetalMommy]

definitely get the calories and macro into check and find what works for you...you might have to tweak it a lil in the beginning but eventually you'll find a good route for your own body.

for the healthy fats thing you mentioned....olive oil not butter, almonds, peanut butter, avocado.



you really find that over time with eating clean foods, and using fresh herbs and veggies to flavor them. stuff starts to taste better i swear! your taste buds almost get back to normal and you dont need all the salt and the butter.....i love cooking and i am not one of those ppl who goes for the "food is fuel not for fun" nobull****...i cook for my family so it has to taste good......fresh herbs ie cilantro, parsley, garlic mmmm, green onions, etc...fresh veggies pepper, onions, turnips etc etc.....can add some really nice clean, healthy flavors so you will enjoy eating clean..not find it a hassle