Training after massive weight loss

starrrrr · 05-17-2009, 06:43 PM

Please forgive me if this has been addressed in other threads... I couldn't find any that talked about this particular issue, so I'm posting this in the hopes of getting some good advice. Because frankly, I'm clueless.

Also, sorry if this is a bit long...

To make this long (long, very long) story short: I was a fat kid that became an obese teenager, who then became a morbidly obese adult. By the time I graduated from college I was about 290 pounds, and had tried every weight loss program and diet pill (I know, I know... please spare me the finger wagging, I've already paid for my mistakes, and then some) to no avail. After a lifetime of compulsive emotional eating (mostly junk food, no surprise there) I started dealing why my psychological issues and made an effort to learn more about healthy eating and exercise.

I started off slowly at first, cutting out fast food and sodas, and worked my way up from there. My diet evolved slowly to become a whole foods approach (which I guess you guys call "clean eating") which has done wonders for my overall health. Fast forward three years and I'm now 140 pounds lighter and no longer pre-Diabetic or have heart palpitations (yay!) BUT!!! There's a problem... Rather than spending the last few years body building, I've been following the convention dieter's wisdom (I know, I know...) by sticking to 1500-1600 calories per day and doing lots of walking, running, and biking. So now I'm a "normal" weight for a person of my size (just under 150 pounds on a 5'7" frame) but shamefully flabby under my clothes (I'm sure you knew this was coming).

I started to realize a couple of months ago that this maaaaaaaay not have been the best way to go, but what's done is done. I can only move on, but for this I need help.

I started doing some weight training recently and am now seeing some muscles peeking through my pathetic arms. I so love that. In addition I've raised my calorie level to about 1800 per day, though my weight loss has since stopped. Truthfully, I just don't know what to do... I'm completely ignorant, I know that. Calorie restriction and cardio is all I know. How do I begin anew? Where do I start? How much am I supposed to eat? What exercises should I do, and how much? I want to lose this muffin top, these saddle bags and silly putty arms... At this point I couldn't care less about the scale or how quickly I lose, especially since my doctor now tells me I'm in amazing health (so there's no longer any real urgency). I want to lose fat, gain muscle, be strong and fierce. I know I can do it --after losing 140 pounds I know I can do anything! I just don't know how. Help me.

As I mentioned, as of now I'm eating 1800 calories per day on average. According to Fitday I'm getting about 100 grams of protein and 35-40 grams of fiber daily, and I rarely eat any processed foods. My biggest vice, which I'm doing my best to kick, is drinking Diet Coke 3-4 times per week. I still run twice a week for 30-40 minutes, but have incorporated some work with free weights (I have 15 pounds dumbbells at home) and using a few of the machines at the gym. However, I don't really have a workout "plan" per se, because I don't know what would be appropriate at this point.

So, thoughts? Any advice you have would be so greatly appreciated. In fact, I'd worship you from afar.

Before (290 pounds) and recent (160) pictures:
sonafide.com/blog/3fc2.jpg
sonafide.com/blog/3fc7.jpg

Thank you!

KlaarBody · 05-17-2009, 07:05 PM

The Supersite at the top of your screen has a lot of info.
http://www.bodybuilding.com/fun/index.html

I also learned a lot from Muscle and fitness magazine. I have both the guys one and the ladys one coming to my house.

eglionz · 05-17-2009, 07:11 PM

Grats on your weight loss! Hopefully this link works, it should direct you to a list of articles aimed at beginners.

http://www.bodybuilding.com/fun/bbin...orkoutPrograms

You really have to just get into the gym and bring it. When I started I went over tons of different exercises and picked ones that I felt were the most straight-forward and fail-proof and put together a very basic program to hit my arms, shoulders, chest, back and legs/glutes.

As you become more comfortable with the weights you will find yourself adding new things.

Other than that make sure you eat plenty of protein rich foods. I'd recommend using a protein powder to help get enough protein for the day. A lot of women here find success with very different diets and macros but the majority consume lots of protein.

I also really recommend this site http://www.exrx.net/Lists/Directory.html for help choosing exercises and videos that will show you the proper form for them. It's very important to focus on lifting correctly when you are starting so you don't hurt yourself later on.

Most importantly be consistent. Almost every woman on here with a physique I envy has been lifting weights for at least two years.

starrrrr · 05-17-2009, 07:23 PM

Many thanks for the links! I'll definitely do some more reading. I just bought a protein powder last week (Optimum whey) on the advice of a friend who mixes it into her morning oatmeal. I've found that doing that helps me from feeling hungry in the morning when I'm working.

Any advice about calorie level? I'm not sure how much to eat, or if the equations found on various websites apply to me given my recent dieting history (one can expect some kind of metabolic adjustment after prolonged calorie restriction, right?)

Again, many thanks!

freebirdmac · 05-17-2009, 07:39 PM

If you lift heavy 3-4 days a week and keep your moderate cardio, then your maintenance cals should be around 2200 calories. What I'd do as a lifting newbie is take full advantage of that and focus slowly on muscle gains. Which would mean getting your cals up to 2200-2300. A good macro setup would be either 40/40/20 or 40/30/30.

Once you've read through various workout routines, post your plan in the female>training forum for critique.

Congrats on everything you've accomplished so far. You've come a very long way!

starrrrr · 05-17-2009, 08:03 PM

Wow, 2200, this will definitely be a big change... but I'm committed to doing what it takes!

Gracehbd · 05-18-2009, 02:43 AM

Major congrats on your success! That's amazing!

You're no worse off than anyone else just starting with bodybuilding - but obviously you have a particularly high level of determination and will power. Spend some time on the site, there are plenty of articles covering the basics, and more.

Most basically, you need to lift HEAVY - 15lb weights won't get you very far. There are plenty of exercises in he site database for you to try. Eat regularly - 5 meals min, trying to spread out the nutrients nice and evenly, aside from exercise considerations (more food before and after!). Keep it high protein, with plenty of fibre, vitamins and minerals, minimum processed stuff. And, as above, you need more food!

Good luck : )

Jrzimmer · 05-18-2009, 09:35 AM

WOW!!! Thats such a great accomplishment, congrats on all you've done!! I'll pretty much re-itterate what the other ladies said. Keep checking up on the site. I also found that as embarassing as you might thing to pose and take pics of front/back/sides of your body and posting them on your progress area, it really helps...I just started doing that roughly 30 days ago, now I look back at where I was and now and it gives me good scale on where I am at. Journaling also helps, I use the blog on here and people leave feedback, etc. Congrats again and keep up the good work!!

starrrrr · 05-18-2009, 08:34 PM

Quote:

Originally Posted by Gracehbd

Most basically, you need to lift HEAVY - 15lb weights won't get you very far. There are plenty of exercises in he site database for you to try. Eat regularly - 5 meals min, trying to spread out the nutrients nice and evenly, aside from exercise considerations (more food before and after!). Keep it high protein, with plenty of fibre, vitamins and minerals, minimum processed stuff. And, as above, you need more food!

I'll definitely take this advice, though after my most recent gym outing earlier today, I've realized that getting to the point where I'm lifting heavy is going to take a while. I'm a pathetic weakling, unfortunately. As for the diet, eating 5 times per day will be difficult given the work I do, but I'll do my best to make it happen.

Thanks all for the advice and encouraging words!

medjen · 05-19-2009, 06:08 AM

Quote:

Originally Posted by starrrrr

I've realized that getting to the point where I'm lifting heavy is going to take a while.

Don't worry, everyone starts somewhere. Lifting heavy means heavy FOR YOU. If you need to use 5 lbs but are struggling to complete reps 8-10 with good form, that's lifting heavy. If you're using 50 lbs but are sailing through 15 reps no problem, that's not lifting heavy. It's all relative.