Let me get it right...

[Federica]

First of all, good evening to every girl and everyone.
I'm new and I must apologise in advance as my English is not quite fluent, I'm Italian.
There's no complete picture of my body because I don't really like it; congratulations to all the wonderful ladies on this website because of their bodies, they are just amazing O_o nothing like that can be seen in Italy.

Anyway (very long list of questions follows!): my main goal is to lose weight and stay fit; I wouldn't disdain to gain some muscle. I've just finished to read "How to lose weight, FOREVER" by MsFit, but I have some questions as regards dairy products. They are commonly believed to be a major source of calcium, isn't it right? So, shouldn't we increase our intake of calcium in order to make our metabolism more efficient?


Mhhh... second question: what kind of supplement can help me lose weight?Apart from mineral complex

third question:
assume my energy intake equal to 100.
assume my activity implies an expenditure of energy equal to 50 (I wish O_o')

Shall I eat proteins just after sport (aerobics twice a week and general work out twice a week) or it wouldn't be advisable to eat afterwards if you want to lose weight? I'm so confused... O_o' my boyfriend says I MUST eat proteins and drink some fruit juice but my reasoning was this:

If my short goal is to lose weight, I should lead my body to starvation in order to COMPELL IT to nock my hideous potbelly and fat!

Shall I eat before going to sleep (casein) or that's just for men who don't want to lose their muscles during the night? :P


Please, Goddesses of Fitness... help me.

[twinnett]

i see you are only 118#...how tall are you?

And no..."starvation" isn't good for gaining muscle OR losing fat!

[Federica]

Hehehe I had a problem with conversion... it continued telling me 2.93 mt O_o
Oh my gosh.
I'm 170 cm tall (1,70 mt), which is more or less normal in Italy.

[timlaroche]

protein=always good. Starvation=always bad.

Bottom line is, if you want to lose FAT (pot belly and such) you need to gain muscle! don't be afraid to become "bulky", as a woman you don't have enough testosterone and you're probably not eating enough calories to get "big", but you still need to aim towards getting some muscle. Train as heavy as you can. Always take protein after working out. The juice would be to replenish glucogen, but in your case it's not necessary IMO. Diet (high protein), weight training and cardio, all three are necessary to obtain the results you want. Good luck!

[Federica]

Oh thanks.

I always eat proteins at dinner and lunch (ie boiled chicken or beef or ... tuna or fish *disgusting*) but I only drink a protein shake after sport; the other days I eat a fruit in the morning and I guess I drink some tea with another fruit (bananas or kiwis most of the times) in the afternoon.
But I was wondering, shall I change them with some proteins?

So there would be two phases:
1. High protein diet (about 1500 kcal, is that ok?) - heavy training (cardio+work out) -> gaining weight (muscles, hopefully)
2. High protein diet (always 1500) - heavy training ---> losing weight because my muscles burn more energy than my potbelly.

[timlaroche]

1500 seems a bit low to me, but it depends on your weight and metabolism. Try aiming for 1700 for the first few weeks and adjust accordingly.

[Federica]

Mh, I'll try.

Any suggestions about my protein intake?

[2KnockZ]

Originally Posted by Federica

Mh, I'll try.

Any suggestions about my protein intake?

sugars and medium GI carbs (fruits, grains) in the morning after you've been for a 10 minute jog and try and eat an egg or some form of protein (even milk) before you have your fruits and grains (slows down the rate at which the sugars hit theb lood i.e. less insulin spike), and try not to eat any fruits, grains, rice or potato after the morning.

about midday or whenever your first opportunity to train, try and perform fairly high intensity weights. Don't be fooled by alot of myths about weight training making you bulky - it won't unless you really eat alot. You want your metabolism to increase and that is achieved through weight training and HIT training such as short, explosive sprints.

After you train only eat fresh greens (spinach, rocket, italien lettuce leaf) and protein (eggs or tuna are a good option, alot of brainwashed people would say whey because of it absorbs quicker into the body but it's nutritional value is extremely low)

Your night time meal shold consist of pretty much protein and geen veg, maybe a sweet potato since it is fairly low on the glycemic index but avoid eating any pasta or higher GI foods at night.

Drink lots of water throughout the day to flush out the toxins, be sure to supplement with fish oil for vitamin D3 and for your omega 3 fatty acids, flaxseed oil because of the high ALA's and branched amino acids and stock up on green tea as it is a good anti-oxidant (anti-oxidants are a must when training intensely).

That's a basic diet plan there, if you need to know specific foods then gimme a PM or summin...you should see results within 3 months provided you stick to a good training pattern and have ATLEAST two days rest in a week (if you are starting out training then start with training twice a week then three etc). Hope that helps

[trainwithrae]

welcome!
No need to eat protein/carbs like your boyfriend says if you are only doing cardio. If you are training with weights then yes, immediately after consume a quickly digested protein such as a whey isolate/protein powder and a quickly absorbing carb such as a few rice cakes or a piece of fruit.
Otherwise eat 5 small meals per day of protein/carbs/fat.
Yes, swap out some of the fruit for protein if you can and don't be afraid of good fats like walnuts, almonds, natural peanut butters and olive oil.

[Federica]

Thanks to both of you, that was really helpful!!!

[2KnockZ]

Originally Posted by trainwithrae

welcome!
No need to eat protein/carbs like your boyfriend says if you are only doing cardio. If you are training with weights then yes, immediately after consume a quickly digested protein such as a whey isolate/protein powder and a quickly absorbing carb such as a few rice cakes or a piece of fruit.
Otherwise eat 5 small meals per day of protein/carbs/fat.
Yes, swap out some of the fruit for protein if you can and don't be afraid of good fats like walnuts, almonds, natural peanut butters and olive oil.

you. look. amazing


Sorry just had to put that in, but yeah what you said was right...