Diet? Cardio? Weights? Clen? How do I get rid of 10 lbs and look toned?

[Adrianna1216]

I'm 5 10', 140lbs and 20.4% body fat (aghh)

I want to look toned and lose 10lbs which seems to mostly reside on my latin back-end

I usually do 30 min of intense cardio 5 times a day rotating stair climber, cross trainer and outtdoor hikes/runs.

I'm a total rookie and need to know where to start when it comes to diet information, personalized workout routine and the next steps for starting to get back into shape.

I appreciate as much feedback as possible. . .

 

[Sassy69]

At your height and weight - your bodyfat % is not telling you that you are fat but rather that you could use a little more muscle - bodyfat% = ratio of lean muscle mass to bodyfat -so it takes the two numbers to make up the ratio - lower muscle mass can make the number larger as well as more bodyfat.

Its not that you need to lose weight but rather change your body composition - the ratio of lean muscle mass to bodyfat. I.e build muscle. You do a lot of cardio but you really need resistance training. Sure cardio helps reduce bodyfat but if you do a lot of it and don't eat to support it (i.e fuel w/ sufficient carbs for energy and enough protein to maintain muscle mass) it can also eat your muscle (catabolism). This is one way to make your musclee mass drop and thus have a higher bodyfat ratio. Again - doesn't mean you are fat - its what we call "skinnyfat".

Can you post up in detail what you currently eat so we have an idea of your eating habits, i.e.

Meal 1: 8 am
1/2 cup oatmeal
1 whole egg
2 egg whites

Meal 2: 11 am
4 oz chicken
1 cup salad
1 tbls oil & vinegar dressing

etc.

Please include that much detail. Doesn't matter if its exact - just need some idea of how you eat - because all of this goes towards what is your lifestyle - your body can only reflect your lifestyle.

A couple places to start for you -

- read the stickies at the top - Are you new to EF Women's Board - START HERE! And also TOP STICKIES- MUST READ -- lots of sample diets, etc.

- The Shadow Project - is a good 3 month program that several of the girls here have run w/ diet & training detail.

- Suggest you get Bill Philips' BODY FOR LIFE book - the diet & training programs are really good and are the basis / very similar to most diets that anyone would recommend here because its not a "diet" per se but rather gives you guidelines for good eating. IMO this book is also one of the best, easiest to read introductions to nutrition, metabolism and training and how it all works together - its much easier to understand how to reach your goals if you understand how your body works. We are driven by so many food myths that we often end up screwing up our bodies even more w/ misguided expectations and extreme things we do to / dependence on pills & stuff for quicky results when its really just lifestyle - how do we live, eat, behavior - that gives our bodies the tools & stimuli to respond.

 

[heavy_duty]

Diet yes
cardio yes/maybe
weights yes
clen - NO
cardio 5x a day??? no

I'm 5 10', 140lbs and 20.4% body fat (aghh)

I want to look toned and lose 10lbs which seems to mostly reside on my latin back-end

I usually do 30 min of intense cardio 5 times a day rotating stair climber, cross trainer and outtdoor hikes/runs.

I'm a total rookie and need to know where to start when it comes to diet information, personalized workout routine and the next steps for starting to get back into shape.

I appreciate as much feedback as possible. . .

 

[Daisy_Girl]

Diet, check out links at top in the sticky "LINKS TO TOP THREADS"
Training programs, same as above. Shadow Project is great.

Clenbuterol - no way in hell at this point. Clen is WAY overrated IMO and the only reason most people want to do it is because they think because it is illegal, it MUST be better. It ISN'T. Clen can be good when you need a little fat boost kick during contest prep, when you are already VERY VERY lean. But to use it at a normal-ish BF% and to lose 10 lbs? HELL NO.

 

[Adrianna1216]

I'm 5 10', 140lbs and 20.4% body fat (aghh)

Typo MUST CLARIFY~ I usually do 30 min of intense cardio 5 times a WEEK (not a day)

As requested a sample of my daily food intake

august 16
8:00 1/2 cup oatmeal
1 cup soy milk

10:30 2 fruit (1 Nectarine, 1 pear)
greens drink

12:00 2 cups lettuce (romanine shredded cabage and carrott)
1 tbs. Red wine vingegar ( sometimes balsamic or lemon juice) 1 Tbs. olive oil, tsp salt
4 slices of sndw meat ham
3:00 1/3 cup almonds
1/3 cup sweetened dry cranberries
7:00 Basa fish lemone juice ( garlic, cayenne, olive oil, shallots, dijon mustard, parsley)
1 1/2 cup greek salad ( 3/4 tbs olive oil, salt oregano pepper and yes 1/4 cup or less of feta)
3/4 cup activa probiotic yogurt ( 130 cal for 1/2 a cup)

I don't eat fast food, I'm not a big fan of vegetables and often eat only a main meat dish for dinner (such as fish, 6 oz. steak, chicken, pork, etc) with a salad or 1/2 a cup of brown rice ( no potatoes ). I dont regularly eat starchy food such as pasta nor do I eat canned or prepackaged food.

Thanks for the input so far keep it coming. . .

 

[MsBeverlyHills]

just a couple things- not enough protein, too much fruit, processed ham meat is pretty terrible I would put you on 150 grams of protein split into 6 meals a day, carbs only from green veggies (no fruit), cut yogurt, feta cheese & add in protein shakes.

To lose BF, but maintain lean muscle mass- you need at least 1- 1.25 grams of protein per lb of bodyweight per day. Your doing enough cardio. Post up your weight-training. I would rec. a fat-burner like Lipo 6 instead of Clen. that will kick up the intensity of cardio while on reduced calories...you get a 3-5 lb weight lose right away to keep ya motivated.

good luck. & do chekc the stickies at the top like the other posters recommended.