eek! my body fat % is 35!

mollywhit · 08-26-2006, 01:45 PM

I can't believe it (wait, maybe I can). I'm obviously a newbie here, and haven't exercised consistently in a long, long time.

So I bought calipers today and did the measurements and...35%. Ouch.

Where do I even start to get that number going downward?!?

I'm 5' 5.5", 148 lbs.

Thanks for any tips!

twinnett · 08-26-2006, 02:21 PM

Clean diet...lift heavy..what does your diet look like now?

BigStew · 08-26-2006, 03:33 PM

I would love to work with you and help you lower that BF if you are interested Drop me a Private Message.

mollywhit · 08-26-2006, 03:40 PM

Quote:

Originally Posted by twinnett

what does your diet look like now?

Well, it's definitely not body-builder clean, but here was Thursday's food:

bfast: 1/2 whole wheat English muffin, 1 tbsp peanut butter, 1 c skim milk, berries
snack: sugar free vanilla skim latte, tall
lunch: ~3 oz turkey burger, crumbled over romaine salad, 1 oz. shredded light cheese, 1 tbsp fat free sour cream, salsa, 1.5 servings baked Doritos crushed on top
snack: bowl of strawberries
dinner: 3 slices turkey bacon, ~1/8 avocado, tomato slices on a low-carb whole-wheat tortilla, glass of red wine
after dinner: decaf tea with a little skim, 100-cal pack of Oreo crisps

I know that the baked chips and Oreo crisps are no-nos; anything else here totally off base? This would be a pretty typical day.

sherdi · 08-26-2006, 04:15 PM

Quote:

Originally Posted by mollywhit

Well, it's definitely not body-builder clean, but here was Thursday's food:

bfast: 1/2 whole wheat English muffin, 1 tbsp peanut butter, 1 c skim milk, berries
snack: sugar free vanilla skim latte, tall
lunch: ~3 oz turkey burger, crumbled over romaine salad, 1 oz. shredded light cheese, 1 tbsp fat free sour cream, salsa, 1.5 servings baked Doritos crushed on top
snack: bowl of strawberries
dinner: 3 slices turkey bacon, ~1/8 avocado, tomato slices on a low-carb whole-wheat tortilla, glass of red wine
after dinner: decaf tea with a little skim, 100-cal pack of Oreo crisps

I know that the baked chips and Oreo crisps are no-nos; anything else here totally off base? This would be a pretty typical day.

You are lacking in fruit, vegetables, complex carbs, lean protein, and good fat. You need to make sure you are eating a balance of lean protein (egg whites, chicken, turkey, lean red meat, low fat cc, etc), complex carbs (oatbran, oatmeal, brown rice, sweet potato, wholegrains), good fat (raw nuts, olive oil, avocado, fish oil etc)

M1: Lacking in lean protein...add some 3 egg whites (or similar) to this meal. Also 1/2 wholewheat muffin isn't enough carbs, either have the whole one, or go for a more healthy complex carb (oatmeal is a good source)

M2: You need a meal here even if you add in a little protein and a little fruit to this meal.

M3: Take out the dorritos and ff sour cream and add some complex carbs and good oil (whole wheat bun, small serving of brown rice, sweet potato), olive oil on your salad would work well here. Make sure you are eating plenty of green salad here!

M4: Strawberries is ot a meal, add some yoghurt or low fat cottage cheese with some raw nuts like almonds.

M5: Take out the turkey bacon and add some real lean meat (skinless chicken breast or turkey breast, lean red meat etc), not enough veggies either, so add a pile of steam veggies like broccoli, cauliflower, asparagus, brussel sprouts, etc. You can leave the avocado for your fat. Take out the tortilia and add a non-processed carb here like sweet potato or brown rice.

M6: Take out the oreos and have a proper meal. Something like yoghurt, milk, or cottage cheese would work with a few nuts and a few berries.

Hope these suggestions help!

mollywhit · 08-26-2006, 04:23 PM

Sherdi, thank you! These suggetions are very helpful!

This seems like an *awful* lot of food if I were to add all that (and take out the junk). Eating this much isn't going to make me gain a ton of weight?!?

(FWIW, the "plan" I'm eating on is one designed by a nutritionist friend; it's supposed to be about 1400 cals, which is what I thought I needed to lose weight.)

Perhaps it's six years of dieting that's making me freak out a little at eating that much food!

sherdi · 08-26-2006, 04:29 PM

Quote:

Originally Posted by mollywhit

Sherdi, thank you! These suggetions are very helpful!

This seems like an *awful* lot of food if I were to add all that (and take out the junk). Eating this much isn't going to make me gain a ton of weight?!?

(FWIW, the "plan" I'm eating on is one designed by a nutritionist friend; it's supposed to be about 1400 cals, which is what I thought I needed to lose weight.)

Perhaps it's six years of dieting that's making me freak out a little at eating that much food!

Well you can track your calories here:

www.fitday.com
http://www.nutridiary.com/default.asp

You can add in all your food and work out a good calorie range for you. The diet calorie range you are on at the moment is okay if you were not working out...if you are going to be using weights and doing a bit of cardio too then you do need to up those calories slightly...you could try upping it a little (say to 1600) and see how you go. When I have said to add in complex carbs, you don't need much, you can make your brown rice serving only 1/3 cup. Same with the fat, try to have little amounts throughout the day so that you are not having too much...Even a tsp of oil can be enough in some of your meals. Remember to fill up on fibrous veggies as this will help you lose the weight and keep you full. If you are going to start working out, you need to fuel your body in order to see it change for the better!

mollywhit · 08-26-2006, 07:07 PM

Well, when my husband came home tonight I had him do the measurements again, and this time he came up with 31.1. I tend to think his measurement is more accurate than me doing my own by myself.

Anyhow, still a high number, so I need to do the heavy lifting and clean up the diet!

Ninja J · 08-27-2006, 04:03 PM

You must spread some Reputation around before giving it to sherdi again.

ChocoChick · 08-27-2006, 04:17 PM

Quote:

Originally Posted by Ninja J

You must spread some Reputation around before giving it to sherdi again.

I covered you.

Great advice from Sherdi, molly.

mollywhit · 08-27-2006, 04:23 PM

With all due respect...huh? I'm lost but I'll take the advice (and damn, I am in awe of both of your backs!!)

Ninja J · 08-27-2006, 04:27 PM

If you're lost, how do you take the advice? What is confusing you?

(the must spread the rep thing around is that I was trying to positive rep Sherri for her advice given to you. See that scale thing there, next to the green button .. click it, and you can negative rep, or positive rep someone.)

Ninja J · 08-27-2006, 04:28 PM

Quote:

Originally Posted by dbflgirl

I covered you.

Great advice from Sherdi, molly.

Hurray!

sherdi · 08-27-2006, 04:42 PM

Awww thanks guys!!

Molly, I didn't mean to confuse you about the info...as Ninja says, anything we can clarify for you (apart from the rep thing!).

mollywhit · 08-27-2006, 06:11 PM

Okay, now I'm confusing you all!

I just didn't know what the Rep. thing was--should've asked outright, right?

Anyway, I get the rep. thing now, and I also understand the advice...sorry to be the ultimate confuser here!

(And sherdi, I added to your positive rep. too! Thanks again!)

sherdi · 08-27-2006, 06:14 PM

Quote:

Originally Posted by mollywhit

Okay, now I'm confusing you all!

I just didn't know what the Rep. thing was--should've asked outright, right?

Anyway, I get the rep. thing now, and I also understand the advice...sorry to be the ultimate confuser here!

(And sherdi, I added to your positive rep. too! Thanks again!)

Thanks Molly! Good luck with your goals!

Miranda · 08-28-2006, 12:25 AM

awww . . .what a sweetie board we have

Ninja J · 08-28-2006, 10:03 AM

Quote:

Originally Posted by Miranda

awww . . .what a sweetie board we have

yup... one big orgy of love.

Wisterablu · 08-28-2006, 09:28 PM

Thanks for the link~!

emoticon · 12-30-2008, 12:17 PM

I have lost over 55 lbs from lifting and cardio. I have hit a rut. I think it is the holidays. I can't get rid of this puggie stomach. I need to lose at least 3-5 inchs of fat in the mid section. Please help!! Im a blk female and I don't want to lose my hips got any suggestions

freebirdmac · 12-30-2008, 12:24 PM

Post up your diet and exercise routine. And congrats! Your weight loss so far is fantastic!

As for not losing the booty, fat comes off from all over. We cannot designate from where. We can however build muscle in certain spots. Squats, lunges, etc are all staples of a nice booty. And one that doesn't start sliding down the hamstrings

emoticon · 12-30-2008, 12:33 PM

Well since i lost the weight on weightwatchers I am still on that mindset of eating. I try to stay away from bad carbs(white carbs) and increase protein when i can. Im probably eating around 1250-1400 calories a day

Breakfast
oatmeal, bacon, egg whites

Snack
Fiber one or south beach living bar (i love the combo of protein and fiber)

Lunch
Varies try to incorporate veggies and a controlled portion of a dish

Snack
Fruit and 6oz yogurt/milk

Dinner
Chicken Salad w protein shake or just salad/veggie with some type of protein

I don't eat red meat(once in a while) and I take fish oil supplements, a multivitamin, vitamin C and a calcium supplement in the AM's
I do cardio about 3-5 times a week and full body weight training 2-3 times a week.