Help I am new

[Colleenmay]

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

 

[Daisy_Girl]

Welcome.

Check out the stickies at the top of this board. They will give you good examples of diet and food choices.

 

[Colleenmay]

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

I just read some of the thread. ANy ideas on how to control hunger or binges should I say

 

[Megalomaniac]

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.

 

[Daisy_Girl]

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?

 

[Sassy69]

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.

 

[nelmsjer]

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?

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]

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.

 

[Daisy_Girl]

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.

 

[thePros.TV]

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.

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!