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 Elite Fitness Bodybuilding, Anabolics, Diet, Life Extension, Wellness, Supplements, and Training Boards
 Diet Discussion Board
 Needs advice
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| Author | Topic: Needs advice | ||
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Novice 
Posts: 6 |
I am just beginning to workout again. I am female, 30 years 5'10 and about 155. I am getting to the gym about 4 times a week and working on toning and definition right now. I could use to lose some weight. I would be happy with about 10 pounds or so but more specifically losing body fat. My eating habits are horrible and some of it has to do with working rotating shifts, especially when I work midnight shifts. I am seldom hungry and may eat once a day. What foods can i eat to get good protein. I get tired of chicken and tuna and peanut butter. I have forced myself to get whole wheat rather than white although I hate it. Any simple items that can give me protein without too much carbs. I try hard to not eat much fat. I can only eat two meals a day even if they are small and hate to try to eat when I am not hungry. Any suggestions?    | ||
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Pro Bodybuilder 
Posts: 440 |
"I am seldom hungry and may eat once a day." this is your #1 problem, hands down. get into a gym and begin wieght training program. say 3 days a week. do cardio if you would like to, but it is not neccesary at the moment for your goals. by eating only once a day you force your body to go for long periods at a time without fuel. It has to be very careful with the way it uses it's energy, thus your metabolism is VERY VERY slow at the moment. you HAVE TO FORCE YOURSELF to eat at least 4 times a day. eat small "snacks" if you want to call them snacks fine, just do it. you will need to determine how many calories you need in a day. use the "SEARCH" to look for "calorie formula" "calories in a day" etc. your diet is the worst aspect of your lifestyle now. you said you don't eat well. and if your eating poor foods once or twice a day, that's terrible. good luck, people are here to help. btw: 5'10" 155 is NOT overweight. I would put my energy into gaining some strength and some more muscle. this will help you lose fat because more metabolism will increase BIG-TIME! | ||
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Amateur Bodybuilder 
Posts: 100 |
What the bro said is true. And if you have difficulty eating enough meals, try to increase the number of meals with liquid foods. Skimmilk is food, but it's much easier and faster to get down than regular food. And skimmilk has the perfection carb to protein ratio a food should have in a normal meal. Keep the spirit gurl and you will get there, patience and consistency is the key. MikeH /MICHLDAV - VIKING OF THE NORTH.  | ||
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Amateur Bodybuilder
Posts: 63 |
Supplement real food with protein powder or a good meal replacement like Lean Body, etc. Protein powder isn't just for men. ------------------ | ||
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Novice
Posts: 6 |
Thank you all for your advice and encouragement. I have done searches for my calories per day and after checking sevral sites, they all calculate different amounts ranging from 2170 to 2560. I will work hard on eating healthy 4 times per day even if they are small amounts and I love skim milk so that may help as well. I will keep you updated. | ||
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Amateur Bodybuilder
Posts: 269 |
I would just multiply your bodyweight by 10 or 12 for your total caloric intake for the day. It's fairly accurate and serves as a good idea of where you will need to be. Just add or subtract calories every 2 weeks from here. Therefore, at 155 your range would be 1550 to 1860 calories per day. MR. BMJ | ||
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Cool Novice 
Posts: 41 |
hey mr.b....Does that 12 times your weight count if you are lifting and doing cardio? | ||
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Amateur Bodybuilder
Posts: 63 |
If you're fairly active, you should multiply your weight by 15-16 calories to get your maintenance calorie needs. For weight reduction, you reduce calorie consumption 10-20% (no more than 20%). A 20% reduction gives you 12-13 calories per pound of body weight. These are only starting points. A fat loss of 1-1.5 pounds per week can be achieved. If fat loss is occuring at less than 1 pound per week, calories can be reduced slightly (or aerobics increased). If fat loss is occuring at more than 2 pounds per week, calories should be increased or aerobics decreased to avoid muscle loss. ------------------ |
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posted November 24, 2000 02:59 PM