Just Beginning

[wantobebuff]

I am just beginning to work out. I was wondering how long it will be before I start seeing results? I am at 5'2 20 years old and about 140. I started working out every other day about a month ago. I do not have a very clean diet,but there is not much out there that I like. Any suggestions? Thanks

[Sweetness]

Im sure you have heard this a thousand times, but 75% of your results positive or negative come from your diet. To see real results you have to be just as commited outside of the gym as you are inside. Building muscle and losing fat are very closely related In terms of your eating habits. I read somewhere that women experiance their greatest gains between the ages of 18 and 25. Something to do with growth hormones. It totally depends on how commited you are. There is an extreme example of this one girl who goes to my gym, she came in overweight and desperate for a change. She was very dedicated and lost 5 inches off her waist in 1 month. She is also young, somewhere around 19-21. Another extreme example is one of my good freinds who is in her 30's did everything right, sought professional adivice, the whole 9 yards but didnt see any results for 6 months. But when it happened it was like BOOM! it happened. Everyone is different. Fantastic things happen to those who are patient. No worries.

[wantobebuff]

Thanks for your help. Can you give me an example f a clean diet. My problem is I dont like fish, eggs or peanut butter:-)

[Sweetness]

Not liking eggs really narrows it down I think. Can you eat omelettes? It masks the taste a little bit. Ultimately you want to eat 5-6 meals a day, i know it almost seems taboo with the standard american 3 meal per day set-up but its funny when you eat that frequently you dont get very hungry so you dont end up pigging out and over-binging in one meal. Your portions end up being smaller not because you are counting calories and watching your diet, but simply because you just ate 2 hours ago so your not starving like your used to.

Some people think you should eat a portion of protien with each meal, some people think it should be every other meal, but everybodys body works slightly different so you might just have to experiment and see what gives you the best results.

The secret killers are breads and starches, of course you have to eat them at some point, (sandwiches) but pasta and cereal should not make up the bulk of your diet. Maybe 1-2 meals a day tops. Of course fruits and veggies are a given. Rice is funny. Its good for you if it isnt bleached (good luck). The funniest thing is most people watch their fat intake so carefully, but you have to understand it is not the fat that ususally makes you fat, it is the extra sugars. Which is hidden in things like white bread. So go ahead and buy that 2% milk.

You also have to organize your diet so it works around your workout schedule. Example: Some say do cardio on an empty stomach and eat immediatley afterward, others say its better to eat before, and not for an hour after, still others will tell you to do cardio on an empty stomach AND dont eat for an hour after. You have to listen to your body.

Same thing for lifting weights, Ive heard you should drink your protien shake immediately afterward. And Ive heard you should drink it immediately before. Ive heard it doesnt make a difference when you drink it as long as its within 1 hour afterward. Im not a doctor but here is a thought that makes sense to me: It takes 45 minutes to 1 hour for your body to begin to digest anything. So to get maximal results why not drink it WHILE you work out? then by the time your finished the recovery process has already begun?

Water is important. at least 2 liters a day. Pop doesnt count. Some juices dont count either. Coffee is not water.

Lots of people like to keep a journal for their meals, this way if something works or does not work you can go back and see "Oh damn its that donut I had" or "wow these egg whites are great" (just kidding, lol)

I hope this helps out a bit, good luck on your journey, The best thing to do is consult a dietician, they can set you up on a program which is appropriate for your body type and goals.

-sweetness

[gymgrl]

Good advice, except I don' t think I could stomach a protein drink right in between sets of squats
There are plenty of different things you can eat even if you don't like eggs/egg whites- I'm in college right now and only have a microwave so no egg white omlets for me. Mainly I try to listen to my body, when I'm hungry when I'm not, and also what I need. Once you develop a taste for healthier 'clean' foods, you will find you actually prefer them to things like pizza, burgers, and fries (well most of the time).
Chicken and turkey are great (skinless) with veggies, yams, brown rice. I myself love stir fry- Cottage cheese with pineapple is soooo good (people think I'm crazy but I love this stuff!) Light yogurt makes a good snack, as well as good old fruits n' veggies. Then there are protein shakes which I find come in handy when I'm craving something sweet (Myoplex Lite tastes pretty good) Hope this helped!

[JEFF7322]

I can't stand regular eggs either so I have EGG BEATERS liquid eggwhites in juice instead. Has no taste, mix in juice like a protein drink. Availlable at your grocery store.

Other "clean" food is chicken, lean beef, milk, yogurt, rice, pasta, potatoes, fruit & vegetables, nuts.

[Princess20]

I became a member of the gym a long time ago - 7 years ago. But I didn't commit to going regularly until about a year ago. However, I saw no major changes in my body until I started eating clean three months ago. The results are amazing! I didn't try clean eating before because I was afraid that it was another "diet" where I'd be starving all day. This is completely not the case. I'm properly fueled all day plus I have strength to lift weights.

I am luckier than most in that I don't usually crave things like dessert or alcohol. I'm the type that can eat one chocolate square, and put away the rest, or have one drink and nurse it all night.

[sarasayshi]

Thanks for your help. Can you give me an example f a clean diet. My problem is I dont like fish, eggs or peanut butter:-)

What??????? Are you allergic to it or something?!? I thought everyone liked PB!