Noob Mum for 100lb fat loss.

[CeeCee88]

Hey Everyone,

So I am at 225lbs and just bought myprotein diet whey (2 a meal replacements a day)
and one low carb/med style meal for dinner.

CLA tablets and Thermos - Myprotein

Could anyone help with how many scoops (with water)
and how many tablets i should be taking?

There are so many reviews on this and scrolling through them all looking for the right ratios is a pain in the a..

My fitness is basically non existent, full time mum, carer and uni.

I enjoy walking and used to walk miles everyday a few years back but know weight training can help.

Where do I start? Im not up for the gym at the moment as confidence is at an all time low and anxiety is high.

Looking for a buddy on here or a few? Can you help 30 something mum get her body back to a nice 9st with some muscle too.

Thanks guys.

Claire

[safcpaul]

Main thing is pick a calorie amount and stick to it. Do a calorie calculator as a rough estimate of what you need to lose per week. 1-2lb per week would be a sensible goal. Eat that amount of calories and weigh yourself everyday. After a few weeks take an estimate of the weight you're losing and adjust calories based on that. Do strengthening work as you lose weight to maintain/build muscle. Your calories can come from a mix of food and shakes but main thing is tracking your intake. Hope this helps

[SuffolkPunch]

Hi, welcome

Congrats on taking the first step. Firstly, make sure to get all your ducks in a row regarding things that are important and things that aren't.

Essentially, it's going to be a case of controlling calorie intake first and foremost. Read the "basics" sticky thread at the top of this forum page.

Exercise is of course going to be important so chose a novice routine - something like All Pros Simple Beginners routine from the sticky threads of the Workout Programs forum subsection. This can be done with just a barbell at home for now.

In principle, you can get your calories from any food you like and not being overly restrictive is good for compliance. However, "healthy" food choices are important too - I think it's best to choose things that don't trigger your appetite (like highly flavoured, sweet or even salty foods). It's generally preferable to choose relatively unprocessed whole foods where possible. Meat, eggs, fruits, vegetables, wholegrains etc.

As for the supplements, it's important to realise that these are a long way down on the list of importance... You probably won't find much love for meal replacement powders - as they may not satisfy your appetite too well - they would be classified as quite a highly processed food stuff. Plain protein powder can be quite useful however.

Unfortunately CLA has little evidence for doing anything much at all. Finish the bottle if you can't send it back but I wouldn't buy it again...

[xsquid99]

Whey protein is by no means intended to be a meal replacement. And that MyProtein whey is marketed as a "diet" protein for weight loss when in fact it actually contains more calories per scoop than the regular whey protein. So while there is nothing wrong with this product, if weight loss is your goal then you'd be better off just buying regular whey.

I suggest you read the stickies in the fat loss forum and the nutrition forum when you get a chance, specifically these:

Don't Look Past the Basics: https://forum.bodybuilding.com/showt...hp?t=165843261

Basic Calorie Counting and Macro Intake: https://forum.bodybuilding.com/showt...hp?t=173439001

You do need to incorporate strength training if you want to retain muscle and improve your physique while dropping fat, so you may need to consider at least getting some weights for home to start with if the gym isn't your thing right now. But eventually, you will need to set foot in the gym if you hope to build some muscle, because progressive overload with only home weights can become very difficult unless you are willing to spend some money on a decent setup.

For now, here's a basic dumbbell program for you: https://forum.bodybuilding.com/showt...post1266579671