Please Scroll Down to See Forums Below Colleenmay
New member
I was recently sucked into the diet scam and lost considerable amounts of weight but now I am so hungry. I workout all the time but need a well structured diet. ANy idea? I am 5'9 130lbs. HELP
Help I am new
- Thread starter Colleenmay
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Welcome.
Check out the stickies at the top of this board. They will give you good examples of diet and food choices.
Check out the stickies at the top of this board. They will give you good examples of diet and food choices.
Colleenmay
New member
I just read some of the thread. ANy ideas on how to control hunger or binges should I sayColleenmay said:
M
Megalomaniac
Guest
Welcome to EF. Read all the newbie threads and do your research, I'm sure you will find all the answers to your questions. There are some really good ladies here who can hook you up. If you have specific questions you can pm someone for more details. Good luck.
Eating frequent meals help with hunger. The more often you eat, the less of a chance there is to get hungry.
Also, having the proper mix of macronutrients should help. For example, if you eat just carbs, then you will get hungry faster - they go through you quick (for quick energy). But then you will crash form it, and be hungry again. If you mix carbs with protein, or protein with fat, then it will stick with you longer. Hence, why an apple and ANPB is a better snack than just an apple.
As for "binging" - do you mean being so hungry that you eat eveything in sight ... or cheating because you are craving "bad" food?
Also, having the proper mix of macronutrients should help. For example, if you eat just carbs, then you will get hungry faster - they go through you quick (for quick energy). But then you will crash form it, and be hungry again. If you mix carbs with protein, or protein with fat, then it will stick with you longer. Hence, why an apple and ANPB is a better snack than just an apple.
As for "binging" - do you mean being so hungry that you eat eveything in sight ... or cheating because you are craving "bad" food?
Sassy69
New member
At 5'9", 130 lb - I have no idea your body type, but that's damn skinny. If you want to binge, is that your body telling you that its fugging hungry? If you eat to feed your body on the schedule that it is able to metabolize, you realy shouldn't be hungry. IF you are starving your body, esp if you are way low on carbs, that means you need to adjust your diet to fuel it so it can burn efficiently instead of starving it.
To help w/ appetite I found that VPX Dietex works pretty good. It doesn't work for everyone but it worked well for me while doing competition prep. But you dont want to rely on an appetite suppressant to deal w/ binges if your diet isn't enough food to keep your body from starving.
To help w/ appetite I found that VPX Dietex works pretty good. It doesn't work for everyone but it worked well for me while doing competition prep. But you dont want to rely on an appetite suppressant to deal w/ binges if your diet isn't enough food to keep your body from starving.
nelmsjer
New member
Sassy69 said:
Sassy69, I'm glad you caught that, too. Being a guy around here (and a new one at that) made me hesitant to say anything. But I'm glad you did...
Colleenmay, can you step back and give the girls a larger, overall picture of what you're trying to accomplish?
* I'll go back now and be quiet. *
Colleenmay
New member
nelmsjer said:Sassy69, I'm glad you caught that, too. Being a guy around here (and a new one at that) made me hesitant to say anything. But I'm glad you did...
Colleenmay, can you step back and give the girls a larger, overall picture of what you're trying to accomplish?
* I'll go back now and be quiet. *
I have been working out for about 2 years, and when I first started I was all about the cardio...which was my first mistake. I have for a year been doing weightlifting though and have increased my strength considerably. My bf percentage is about 20%. I am very interested in competition but I need to build mass and am having trouble finding a good calorie basis. It seems that with 1500 I lose weight quickly but remain constant at 1700. I do eat large amounts of protein at least a gram per pound. I also couple that with good carbs and try to cut out carbs later in the day. I am open to any suggestions. I am currently on a 4 day training program. 2 days cardio about 35 minutes.
Give us EXACTLY what you eat everyday - measurements, amounts, size, preparation, condiments, etc etc.
Include timing of meals and training.
Include ALL liquids too .... and any supplements you are taking.
Also, define exactly what your training is (days of the week, time of day, routine, intensity, workout choices, etc)
This will help IMMENSELY in guiding you.
Include timing of meals and training.
Include ALL liquids too .... and any supplements you are taking.
Also, define exactly what your training is (days of the week, time of day, routine, intensity, workout choices, etc)
This will help IMMENSELY in guiding you.
thePros.TV
New member
Colleenmay said:
Hii Colleen,
For some reason I felt compelled to reply to your post, I'm a tall girl too and have hadd all sorts of issues with packing on mass and actually having it show!Adding muscle to a 5'9" frame could take awhile. A gain of say, 10lbs of good quality muscle wont show as quickly on our, (I'm 5'10") frames as it will on someone thats shorter, like 5'2" or even taller like 5'6"...
You can lift forever and see nothing if you dont' have the correct formula down, (diet AND training program).
Best advice I could ever give as a sister tall person is BE PATIENT and stay committed to finding your own formula!!!!!!!
Some suggestions, and only meant as such
Sit down and write out your goals.
Keep a training and diet journal
Cut out the cardio for a couple weeks, see what this may bring you. Your at 20% which is manageable and it wont kill you to see what happens. You may find it eaiser to gain muscle if your not breaking your self down.
You can lose the fat afterward. If your dead set on some sort of activity, try a nice 30 min after dinner walk, keeps metabolism going and clears your head! (burns visceral fat too
Dont be afraid to gain weight! Muscle weighs more than fat... (which I'm sure you know), use a bf measuring device to monitor that your not gaining too much fat while gaining muscle.
Eat every 2 and a half hours, of course keeping your total caloric intake in consideration, (which you need to figure out for yourself thru experimentation) spread it out throughout the day. (It looked to me that if you want to gain muscle, you may need to increase your intake. Go with slow gradual caloric increases.) This will ensure your not starving but feeding your body what it needs to function properly. It will cut your cravings down, as long as you combine foods correctly. You may want to rethink your approach on cutting out the carbs at the end of the day, to spread out with every meal...
Rest to build and recover.
Continually change your training program to shock your body. You can't do the same thing week after week, month after month, year after year.... you body will adapt and that means no change.
Read the stickies. The girls here know their sheit...!
I could tell you my formula, but it wouldn't apply for you, geez I'm still nursing a baby thats going to be two! talk about sucking the life right out of me! You would be shocked at the amounts of food I eat and still be a hard gainer, but thankfully I am steadily gaining.
Anyway, as I mentioned, these are just some suggestions. I hope you find your formula and wish you luck with your goals!
Colleenmay
New member
Daisy_Girl said:Give us EXACTLY what you eat everyday - measurements, amounts, size, preparation, condiments, etc etc.
Include timing of meals and training.
Include ALL liquids too .... and any supplements you are taking.
Also, define exactly what your training is (days of the week, time of day, routine, intensity, workout choices, etc)
This will help IMMENSELY in guiding you.
7am-3/4 cup cottage cheese fat free with 1 cup strawberries and 1/2 oz almonds or flax oil
10am-protein shake or no sugar yogurt
12-1pm-whole wheat pita with 4oz tuna or chicken, 2 cup spinach
5pm 4 oz chicken with broc/spinach (fish oil)
7 or post workout protein shake
9pm or before bed-protein shake (whey)
I bake all my chicken boneless, skinless. I occasionally have two tbsps pf no fat italian dressing on my spinach, but mostly baslamic vinager. If I can't get a protein shake in I try to do cottage cheese. I take fish oil, NOS, One a days, Vitamin C, and recently purchased Clen have not started yet
I do cardio 2 days a week mainly around 5am before I eat. Rarely I have to do it after a workout. My evening workout runs as follows....Monday chest/shoulders/abs
Flat bench 5 sets 6-10 reps last set failure
Peck Fly 5 sets 6-10 "
DB shoulder press " "
Side Lat Raises " "
Reverse Peck Deck (can't remember the exact nmae but you know what I mean)
ABS-crunches, leg raises
Tuesday
Back/Tri
Stiff Legged Deadlift (same as above)
T Bar Row
Shruggs
Rope Pull down
Overhead Tri Ext
Dips
Thursday
Squats
Lying Leg Press (superset with calf raises)
Lying Leg Curls
Preacher Curls
Barbell Curls
Occasioanlly Concentration curls
Friday off then cycle through again. I have had good strength results as I stated went from 90 to 250lbs in squats. BUt everything else just lagging.
I will do anything!!!! Thanks so much for the help. You guys are great.
Colleen, I wanted to keep my mouth shut, because I don't have the qualifications the ladies on this board do, but I gotta say, at 5'9" and 130 lbs. you either have the frame of a supermodel or you're skinny fat, because I simply cannot fathom how you could have 20% BF. I'm the same height as you and at 190 lbs. I was only 29% BF, something's just not right.
I'll tell you one thing, eating what you eat I'd be starving to death too. You're eating six meals, but three of them are protein shakes and one is a cottage cheese meal, not enough real food, no variety.
The one thing I've discovered, when you do this stuff right you're generally NOT starving to death, you WILL BE hungry by the time a meal rolls around, especially after a heavy workout day, but after a couple of bites it's like ... I could stop now. I just don't think you're eating enough, you sure as heck aren't eating enough to support muscle growth ... and if you want to build mass for competition you need muscle to grow, you need to gain weight; I could practically count my ribs when I weighed 125 (oh many moons ago, and only once ... too thin, I couldn't maintain it).
Did you look at Daisy's before and after pictures in the sticky she has posted??? She did that purely with diet and exercise.
Food is not the enemy.
I'll tell you one thing, eating what you eat I'd be starving to death too. You're eating six meals, but three of them are protein shakes and one is a cottage cheese meal, not enough real food, no variety.
The one thing I've discovered, when you do this stuff right you're generally NOT starving to death, you WILL BE hungry by the time a meal rolls around, especially after a heavy workout day, but after a couple of bites it's like ... I could stop now. I just don't think you're eating enough, you sure as heck aren't eating enough to support muscle growth ... and if you want to build mass for competition you need muscle to grow, you need to gain weight; I could practically count my ribs when I weighed 125 (oh many moons ago, and only once ... too thin, I couldn't maintain it).
Did you look at Daisy's before and after pictures in the sticky she has posted??? She did that purely with diet and exercise.
Food is not the enemy.
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