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Need help please

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lynn68

New member
Hello everyone :D
I have decided to stop the insanity in my life and stop eating poorly and stop being so lazy.
I am very depressed and realize I need to change, and I would like to improve my physique somewhat before summer is too far underway.
Here are some details about me: 40 year old female, height=really short 5' i'd say, weight= scales not working so i don't know but i'd guess 112-120 hopefully not more...yikes. need to get out and get another scale asap.
I have been seemingly "blowing up" the last few months, i plan on getting blood work done soon to check thyroid, and etc. I am tired alot and feeling kinda weak and old lately. :( Just bought a small weight bench over the weekend so gotta get that put together. It's a cheap weider one but fits my small stature and wallet. It's called a weider pro 290 or something like that. I look like I don't have a single muscle and i'm just a blob of goo.. so any advice on workout , EATING, etc. would be so helpful. Not really sure how much i should eat and etc.
 
Hi Lynn,

Pick up a copy of Body for Life by Bill Phillips (not Body for Life for Women! Different book.) It lays it all out - eating, working out, the mind game. Much easier to get it all in one place than to get pieces here and there!

If that one is too much, the other possibility is the book Strong Women Stay Young. Both of these are probably in your public library if your wallet won't handle buying them.

Work hard, stay strong, enjoy life!
 
lynn68 said:
Hello everyone :D
I have decided to stop the insanity in my life and stop eating poorly and stop being so lazy.
I am very depressed and realize I need to change, and I would like to improve my physique somewhat before summer is too far underway.
Here are some details about me: 40 year old female, height=really short 5' i'd say, weight= scales not working so i don't know but i'd guess 112-120 hopefully not more...yikes. need to get out and get another scale asap.
I have been seemingly "blowing up" the last few months, i plan on getting blood work done soon to check thyroid, and etc. I am tired alot and feeling kinda weak and old lately. :( Just bought a small weight bench over the weekend so gotta get that put together. It's a cheap weider one but fits my small stature and wallet. It's called a weider pro 290 or something like that. I look like I don't have a single muscle and i'm just a blob of goo.. so any advice on workout , EATING, etc. would be so helpful. Not really sure how much i should eat and etc.
Click to expand...


Hi Lynn and welcome!

Congratulations on starting to take care of yourself.

What are your goals in addition to what you've posted?
Post what you eat and drink all day. In details, please!
Don't be depress. We can help you look fabulous. Just need to get to work on it..

Also, let us know the results of your blood work, if you will.
 
Hello and welcome :)

Congratulations on getting fed up.

The best advice I can give you as you start out is that it isn't going to happen overnight, it is going to be a process of learning the best way to feed yourself and how to train.

Enjoy the process, it is really empowering.

Oh yes, and there will be setbacks, it is part of the process.

Tom Venuto's has some great books as well, Burn the fat, feed the muscle.

Check out the diet thread at the top of the women's forum, there is a healthy food shopping list in it.
 
thandie said:
Hi Lynn and welcome!

Congratulations on starting to take care of yourself.

What are your goals in addition to what you've posted?
Post what you eat and drink all day. In details, please!
Don't be depress. We can help you look fabulous. Just need to get to work on it..

Also, let us know the results of your blood work, if you will.
Click to expand...

My goals are to lose ALOT of fat and inches and gain gain gain some visible muscle and strength. Genetically i'm in trouble, my mom is and has always been overweight and cellulite ridden and absolutely has NO muscle visible whatsoever. I love the woman but she has not taken care of herself and looks bad. I was tiny until having babies and did shrink down after my last one 9 yrs ago, but have been gradually getting bigger.
My problem areas are many, upper arms, waist/belly, rear (getting wider and not very round) thighs(no muscle and cellulite on inner and fronts).

Thanks for the welcome and I will post blood work results when I get it done. (hate needles) ugh!!!!!!
Shall I start posting tomorrow with my improved eating or do you want to see what I WAS eating???
As far as handicaps, my only issue is popping cracking knees...can't imagine doing anything that would require a lot of bending, but who knows maybe they would stop if I started exercising more. They have not been injured that i know of , in any way.

Thanks so much nefertiti for the wk worth of platinum!
And thanks to everyone else for the welcome.
 
oh and wlmcrae, I have a body for life book that i got at a rummage or something. It's copyrighted 1999 written by bill phillips. IS this the right book?
I hope so, I have skimmed through it, but will read it through.
 
lynn68 said:
My goals are to lose ALOT of fat and inches and gain gain gain some visible muscle and strength. Genetically i'm in trouble, my mom is and has always been overweight and cellulite ridden and absolutely has NO muscle visible whatsoever. I love the woman but she has not taken care of herself and looks bad. I was tiny until having babies and did shrink down after my last one 9 yrs ago, but have been gradually getting bigger.
My problem areas are many, upper arms, waist/belly, rear (getting wider and not very round) thighs(no muscle and cellulite on inner and fronts).

Thanks for the welcome and I will post blood work results when I get it done. (hate needles) ugh!!!!!!
Shall I start posting tomorrow with my improved eating or do you want to see what I WAS eating???
As far as handicaps, my only issue is popping cracking knees...can't imagine doing anything that would require a lot of bending, but who knows maybe they would stop if I started exercising more. They have not been injured that i know of , in any way.

Thanks so much nefertiti for the wk worth of platinum!
And thanks to everyone else for the welcome.
Click to expand...

Yes, whatever it is that you eat and drink NOW in order to give you a better plan.
If there's obesity in your family. it is best to keep an eye on things and maitain a healthy lifestyle for life.
This will be baby steps. You'll not get this over night so don't discourage. It took you a while to get there. so it won't take you a month to get fit, but you can do it.

Hopefully, you will be bending, doing squats and lunges. LOl!
My knees crack, but never had any issues with that, so I'd think you can squat as well.
 
hmm well Thandie , today I ate 2 eggs for breakfast, coffee ,bottle of water . lunch was on the run 1 dbl cheeseburger without the cheese and a water, and my daughter and i got frozen yogurt at incredible yogurt. Later i had a banana for a snack, um, mug of green tea with lemon and ginseng, , and supper I ate some oreida fries i baked , plain chicken breast with lemon and lemon pepper spice baked in oven, green beans, diet soda. I think that's it. :D
 
lynn68 said:
hmm well Thandie , today I ate 2 eggs for breakfast, coffee ,bottle of water . lunch was on the run 1 dbl cheeseburger without the cheese and a water, and my daughter and i got frozen yogurt at incredible yogurt. Later i had a banana for a snack, um, mug of green tea with lemon and ginseng, , and supper I ate some oreida fries i baked , plain chicken breast with lemon and lemon pepper spice baked in oven, green beans, diet soda. I think that's it. :D
Click to expand...

Lynn,

Here is a sample of food that can help you lose fat and get more energy.
You need more food in order to jump start your metabolism.

Meal #1/3 cup of oatmeal or cream of buckwheat and 3 scrambled egg whites.
#2 Protein shake
#3 Protein such as chicken or turkey or tuna fish or fish with a salad and 1/2 cup of brown rice or quinoa
#4 Same as 3, but with vegetables and sweet potato.
#5 Fish and vegetbles.

If you're going to have a burger, make sure is lean and NO bun, but have it with a salad.
Always have protein and carbs together.
Skip the sodas whether is diet or not.
Have plenty of green tea and water.
 
I'd stay CLEAR of all those processed foods too( you mentioned Orieda fries). YOU can make YOUR own sweet potato fries at home with a sharp knife, hot oven and some cooking spray. TRUST ME, they taste SOOO Much better than ANYTHING Oreida puts in a frozen bag! :)
 
Ok, just a few question, you said have protein and carbohydrates together but not to eat the bun on the burger, why?
I would like to start having protein shakes but not sure what kind to buy, i'd want an inexpensive one that wasn't strong tasting, ideas?
For breakfast can i have a whole egg too? not too sure about just eating whites :xeye: ! And when is a good time to have fruit or some kind of a fruit smoothie? or is fruit taboo??
Thanks again :D
 
lynn68 said:
Ok, just a few question, you said have protein and carbohydrates together but not to eat the bun on the burger, why?
I would like to start having protein shakes but not sure what kind to buy, i'd want an inexpensive one that wasn't strong tasting, ideas?
For breakfast can i have a whole egg too? not too sure about just eating whites :xeye: ! And when is a good time to have fruit or some kind of a fruit smoothie? or is fruit taboo??
Thanks again :D
Click to expand...

The reason for no bun is that is bread, therefore is processed food. Is best to have whole foods. Think about food that comes from the ground and not made and processed. Your body will appreciated it much better.

You can add a yolk to your eggs. They're actually good for you, but sometimes I recommend egg whites (temporarily) in order to start lowering your b-fat.

You can have a pice of fruit. I don't recommend smoothies as they're loaded with sugar. Something you don't need when you're starting to trim down.
Have berries, cherries, apple, kiwi, etc

Shop around for a PS. Look for one that is whey, low on carbs since you you will get your carbs from food and low in fat for the same reason; you will get it from food
 
I have had the protein powder from discount stores (walmart) a while back. I believe it's Body Fortress. I didn't like it, too much "taste" even with the vanilla. I will look around for another brand. Since they aren't cheap I don't want to get another yucky one.
Ok I understand about the bun, but as for the smoothies I was going to make my own with ice, protein powder and some fruit. Is that still too high in sugar from the fruit? I wasn't going to add sugar or buy a premade smoothie mix.
As far as salads, I like them ok , but dressings are another story. I always used to avoid them because of the high fructose sugar...and i would eat ranch. It's is my favorite. Right now I have reg ranch in my frig..is that too high in fat? can i use it and just not use alot or should i get the light version?
:coffee:
Well I am eating right now *late* 2 egg white+1 whole egg, with a dab of mustard, 1/3 c. oats(not quick) , 1 mug green tea w/ 1/2 pkt of splenda.
I also drank about 3 oz of mona vie. Does anyone know anything about this stuff.... is it really healthy? does it have sugar? It's supposed to be all fruit and the acai berry. You are supposed to drink 4 oZ daily. It's expensive but someone gave my hubby 2 big bottles so i thought i'd help him drink em'.
shalom:verygood:
 
lynn68 said:
I have had the protein powder from discount stores (walmart) a while back. I believe it's Body Fortress. I didn't like it, too much "taste" even with the vanilla. I will look around for another brand. Since they aren't cheap I don't want to get another yucky one.
Ok I understand about the bun, but as for the smoothies I was going to make my own with ice, protein powder and some fruit. Is that still too high in sugar from the fruit? I wasn't going to add sugar or buy a premade smoothie mix.
As far as salads, I like them ok , but dressings are another story. I always used to avoid them because of the high fructose sugar...and i would eat ranch. It's is my favorite. Right now I have reg ranch in my frig..is that too high in fat? can i use it and just not use alot or should i get the light version?
:coffee:
Well I am eating right now *late* 2 egg white+1 whole egg, with a dab of mustard, 1/3 c. oats(not quick) , 1 mug green tea w/ 1/2 pkt of splenda. (excellent!)
I also drank about 3 oz of mona vie. Does anyone know anything about this stuff.... is it really healthy? does it have sugar? It's supposed to be all fruit and the acai berry. You are supposed to drink 4 oZ daily. It's expensive but someone gave my hubby 2 big bottles so i thought i'd help him drink em'.
shalom:verygood:
Click to expand...

If you add some berries I'm sure is ok. However, adding sugar (fruit IS sugar) on a daily basis is not the best idea when you're starting to lose weight and body fat, especially when you're trying to see visible results sooner rather then later. Once you're on that path for a while is not as detrimental to add those items again. Keep it clean as much as you can.

If you have a bottle of Acai berry at home, go for it!
I take
 
Okey dokey thandie. Thanks for all your help.
Maybe i'll just save the frozen strawberries in the protein shake for after a work out.!?! I was only gonna add 2 or 3.
How about the salad dressing issue I mentioned?
Not sure what to do there, and i'm not one of those people who can splash lemon juice or some kind of oil on my salad..ewwwwww! not at this point anyway... :D
 
lynn68 said:
Okey dokey thandie. Thanks for all your help.
Maybe i'll just save the frozen strawberries in the protein shake for after a work out.!?! I was only gonna add 2 or 3.
How about the salad dressing issue I mentioned?
Not sure what to do there, and i'm not one of those people who can splash lemon juice or some kind of oil on my salad..ewwwwww! not at this point anyway... :D
Click to expand...

Lol! I'm with you! I can't splash lemon juice either, nor do I want to. I need my food to taste good, lol!
Use an all natural dressing. You only need 1 teaspoon. Believe me that goes a long way.
 
Ok well here's how it is thus far:
brkfst: 2 egg whites 1 egg, green tea, 1/3 cup oats
lunch: salad (prebagged "greener selection") with tomatoes, 1/2 chicken breast, and 1 tbs italian dressing(it's all i had beside ranch and half the fat content) water
snack: protein shake (used some old stuff i had fortunately not expired)
dinner: stir fry ( i cut up chicken breast and cooked in canola in mywok and added stir fry veggies and a bag of brocolli, seasoned with salt, pepper, garlic,and some seasoned salt.) water
Ok so right now it's 8: 46 and i'm really hungry...now what?
 
lynn68 said:
Okey dokey thandie. Thanks for all your help.
Maybe i'll just save the frozen strawberries in the protein shake for after a work out.!?! I was only gonna add 2 or 3.
How about the salad dressing issue I mentioned?
Not sure what to do there, and i'm not one of those people who can splash lemon juice or some kind of oil on my salad..ewwwwww! not at this point anyway... :D
Click to expand...


Some fruit is great, especially post workout as there is no other substrate that induces glycolysis as much as fructose.

This means that you will be making more ATP (energy) to replenish your muscle.

I make my own salad dressings

1-2 tablespoons of olive oil
add vinegar (white wine/red wine/balsalmic)
Salt and pepper

Italian herbs or coarse ground mustard
 
Asian Citrus Dressing:
1 minced garlic clove
1 tsp. peeled and finely chopped fresh ginger
2 Tbs. minced scallions
2 Tbs. fresh lime jiuce
2 Tbs. fresh orange juice
I Tbs. rice wine vinegar
2 tsp. LOW SODIUM tamari soy sauce
1/4 cup pure-pressed peanut oil
1/4 cup pure- pressed sesame oil
dash cayenne pepper

In a blender or food processor, combine all ingreds. and blend til smooth.Store in fridge. Bring to room temp before using.

Makes about 1 cup--1 tablespoon= trace of protein- trace of carbs


Keep it FRESH--Forget the processed "crap"! :)
 
Last edited:
lynn68 said:
Ok well here's how it is thus far:
brkfst: 2 egg whites 1 egg, green tea, 1/3 cup oats
lunch: salad (prebagged "greener selection") with tomatoes, 1/2 chicken breast, and 1 tbs italian dressing(it's all i had beside ranch and half the fat content) water
snack: protein shake (used some old stuff i had fortunately not expired)
dinner: stir fry ( i cut up chicken breast and cooked in canola in mywok and added stir fry veggies and a bag of brocolli, seasoned with salt, pepper, garlic,and some seasoned salt.) water
Ok so right now it's 8: 46 and i'm really hungry...now what?
Click to expand...


You did fantastic!
You need to add another meal. The fact that you're hungry is a good sign; considering you're having more food then you had. That means you can raise your metabolism substantially. Now you need to add another meal and you should be fine. If you get slightly hungry still, then have a cup of green tea at night.
Oh, use olive oil, rather then canola. And only 1 tbs..
Good job!
 
I did eat some more last night after posting. I was really hungry:chomp:
So I ate some turkey on whole wheat (1 slice) with a little mayo.
And then a little later tummy was really growling b4 bed and i didn't think i could sleep so i ate a little peanut butter on a teaspoon.

So this am i had 1/3 c. oats and 2+1 eggs again(1 whole 2whites),and some coffee *(i got a freakin terrible headache from lack of caffeine since i had no diet pop yesterday:mad:) so i was hoping this would help.
Im anxious to get my weight bench put together and start doing that. My daughter wants to do it too, lol. She would like to build up her legs*she's a peewee* but has a lovely figure. Right now just trying to figure out where I am gonna put this weight bench. I got a really small one since i'm small and i don't have room for anything big.
 
Coffee has a bad reputation, it is actually quite good good for you in moderation, 2-3 cups.

You can't go cold turkey on caffeine if you want to give it up, cut down slowly.
 
That is something i really enjoy and I don't want to give up everything i really enjoy or they may be some fallout at home:mad::mad::mad:!!!! lol
Ok yesterday- meal1 : 1 egg+2eggwhite, 1/3 c. oats, water meal2: stirfry leftovers and sm bit of green beans leftover. 2 cheese cubes
meal 3: salad with chicken breast, itallian dressing(1 tbs) , 5 tomatoes(cherry).
was so hungry at bedtime i ate an orange *hope this wsn't too bad to eat fruit at nite* green tea
******Today my pants feel tighter GRRRRRRRR:evil::evil::evil:!! that is weird.
meal 1: 2 eggs (1whole) 1/3 oats, bottle water:verygood:
 
35 mg. per can, eh i don't care thats nothin'.

meal 2: i was out running errands all afternoon so it was not sucha good food selection today *dbl burger from mickey d's , but i did bring it home and throw the bun out and ate it on 1 slice whole wheat bread. water
meal 3: salad, 2 salmon pattys (just salmon and egg, basil,pepper)fried in cooking spray, diet soda
*getting ready to cut up a cantaloupe for everyone and i'd like to have some too, but not sure if i should or not:confused:. ????
 
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