Hi, new here...(sorry long post)

[alltheway123]

I have been reading this board for about 1-2 months and decided its time to post and give you a little info about me. This board is so inspiring and has lots of information even for newbies in training like me. I can use ALL the help i can get.
Anyway here it goes.

I have been overweight almost my whole life, gaining all the weight in my teen years by eating junk food. When i started doing something about my weight (around 17 years old) i was around 85kg. I started dieting by eating practically nothing and walking alot which helped but not too much as to keep the weight off. Typical overweight undereater.
So in about 10 years i have tried all the wrong things, fatburners(without dieting or excercising), crash diets, chemical diets, even went to places like wieght watchers but nothing worked for me (now i realize these things dont work for anyone ).
So here i am. The last two months i have tried eating healthier, started excercising abit and am ready for more changes in my lifestyle.
Height - 161 (5'2 i think)
Weight - 69kgs (152 pounds).
BF - Dont know yet but my guess would be really high
My goals are to get down to 125 pounds, drop body fat and get some muscle on me.
Excercise
3-4 x week treadmill. i either walk fast for 45min or try HIIT (if im doing it right anyway) for about 20 min.
Once or twice a week - power yoga, i have a dvd i do at home. Its mostly strength training your whole body, leg lifts, abs etc
Im also going to buy a multigym, here is what it looks like.
http://i23.photobucket.com/albums/b365/montiana/13499.jpg


I try eating 4-5 meals a day, i used fitday for about a month .
C: 40 P:30 F:30. Is this ok for a start? Or should i up my protein and drop the fat? I still havent made a diet plan but am getting to it. Its also very hard for me to eat so many times a day without worrying too much that im doing something wrong. Calories are around 1500 is it too much? Sorry for all the questions.
Lately im having a problem with my leg (swollen calf) so i havent been excercising at all, until i find out whats wrong.
Im also hypothyroid. Does that play a major role on my metabolism?

Ok i think that covers it up for now
Wow this post got long, i guess i talk too much once i get started lol

Stella

 

[mermaid]

I have been reading this board for about 1-2 months and decided its time to post and give you a little info about me. This board is so inspiring and has lots of information even for newbies in training like me. I can use ALL the help i can get.

Welcome to EF - this is a really great place to get the right info and encouragement to achieve your goals.

Anyway here it goes.

I have been overweight almost my whole life, gaining all the weight in my teen years by eating junk food. When i started doing something about my weight (around 17 years old) i was around 85kg. I started dieting by eating practically nothing and walking alot which helped but not too much as to keep the weight off. Typical overweight undereater.

How old are you now?

So in about 10 years i have tried all the wrong things, fatburners(without dieting or excercising), crash diets, chemical diets, even went to places like wieght watchers but nothing worked for me (now i realize these things dont work for anyone ).
So here i am. The last two months i have tried eating healthier, started excercising abit and am ready for more changes in my lifestyle.
Height - 161 (5'2 i think) Probably around 5'3"
Weight - 69kgs (152 pounds).
BF - Dont know yet but my guess would be really high
My goals are to get down to 125 pounds, drop body fat and get some muscle on me.
Excercise
3-4 x week treadmill. i either walk fast for 45min or try HIIT (if im doing it right anyway) for about 20 min.
Once or twice a week - power yoga, i have a dvd i do at home. Its mostly strength training your whole body, leg lifts, abs etc
Im also going to buy a multigym, here is what it looks like.
http://i23.photobucket.com/albums/b365/montiana/13499.jpg

So, you don't belong to a gym?


I try eating 4-5 meals a day, i used fitday for about a month .
C: 40 P:30 F:30. Is this ok for a start?

A recommended start is P:40 C:30 F:30 - need a bit more protein - but remember this can be tweaked to suit you. One of the girls has switched to P:40 C:40 F:20 and is doing really well.

Or should i up my protein and drop the fat? I still havent made a diet plan but am getting to it.

Fail to plan, plan to fail - I tell you it's so true. You'll get into a routine where you don't even think about it

Its also very hard for me to eat so many times a day without worrying too much that im doing something wrong.

Think of it as fuelling the fire - your metabolism likes to keep ticking over at a steady pace - that's why more meals through the day is a good thing - every 2 1/2 to 3 hours.

Calories are around 1500 is it too much? Sorry for all the questions.

Again, calories - a rough guide for cutting is 10-12 times your weight in pounds so your range would be 1520 to 1824.

Lately im having a problem with my leg (swollen calf) so i havent been excercising at all, until i find out whats wrong.
Im also hypothyroid. Does that play a major role on my metabolism?

Are you on meds? Under Dr supervision?

Ok i think that covers it up for now
Wow this post got long, i guess i talk too much once i get started lol

Stella

Read the stickies at the top of the board and don't be afraid to ask questions of any of us here. This is a really cool bunch of women. Good luck!

 

[iceprincess]

Welcome!! This is a great step in the right direction!! There are a TON of knowledgeable woman in here so, ask lots of questions if you are unsure about anything. Best of luck to you!!

 

[ilovedance]

This board is so inspiring and has lots of information even for newbies in training like me. I can use ALL the help i can get.

Yup! That's why I choose here in the beginning!

I have been overweight almost my whole life, gaining all the weight in my teen years by eating junk food. When i started doing something about my weight (around 17 years old) i was around 85kg. I started dieting by eating practically nothing and walking alot which helped but not too much as to keep the weight off. Typical overweight undereater.
So in about 10 years i have tried all the wrong things, fatburners(without dieting or excercising), crash diets, chemical diets, even went to places like wieght watchers but nothing worked for me (now i realize these things dont work for anyone ).

So, it's time for a brand-new good start here!

There are a TON of knowledgeable woman in here so, ask lots of questions if you are unsure about anything. Best of luck to you!!

Welcome! That's what I want to say to u.

 

[alltheway123]

Thanks for the warm welcome. You guys are the best.

I am 27 years old and yes i am on medication for my thyroid. Doc says i'll be taking it my whole life, kinda runs in the family
I started my changes 1.5 months ago and have lost 3 pounds. Though i slacked during Easter

Next step from here is making a diet and excercise plan.

Since i have a problem with my leg at the moment i dont want to HIIT on the treadmill, instead walking on a fast pace. How much time do i have to do so i can get my metabolism working faster? Is 45-60 minutes ok?

 

[que_66]

WELCOME TO EF!

 

[sbt2082]

Welcome to EF girl!!! You have definately come to the right place!!! There is a wealth of info on here and some very smart women to boot!

 

[alltheway123]

Thanks so much. I have been reading for the last couple of months about nutrition and training and still have much to learn. Seeing as i came to the best place, i guess im getting sowehere ha?

 

[nokaoibeachgirl]

Welcome to EF! I have found so much support and inspiration from all of the women here and I am sure you will find the same! Keep us updated as to your progress!

 

[nycgirl]

Thanks for the warm welcome. You guys are the best.
I am 27 years old and yes i am on medication for my thyroid. Doc says i'll be taking it my whole life, kinda runs in the family
I started my changes 1.5 months ago and have lost 3 pounds. Though i slacked during Easter
Next step from here is making a diet and excercise plan.
Since i have a problem with my leg at the moment i dont want to HIIT on the treadmill, instead walking on a fast pace. How much time do i have to do so i can get my metabolism working faster? Is 45-60 minutes ok?

Hello There!!

For the cardio, increase the incline, that will help get the heart rate up while you are walking at a fast pace. Honestly, I think 30 minutes a few days a week will be fine. Does your leg injury prevent you from doing HIIT on the elliptical??

Most people follow the bodyweight x 10-12, to figure out calories. Macros, 40/Protein; 30/ Carbs; 30; fat. 4-6 meals per day, every 2-3 hours. After awhile, maybe when your body adjusts, you can play around with the calories & macros.

Food: Shop along the outer rims of the supermarket. With the exception of oats, brown rice, all natural peanut butter and complex processed carbs, if it hasn't been killed, milked, or picked from the ground or a tree, or has ingredients that you can't pronounce, leave it alone. Stock up on good food to keep you from eating bad foods. WATER!!!!

Cheat Meals: Once a week. Though play it by ear re: when you will have it and what??. I'm cutting again and thought I could go back to my old routine (when I first joined) and have a cheat meal once a week. Um, No. I fell into the carb & bad fat black hole. Finally dug myself out, starting again, and I'm going to avoid a refeed as long as possible. When it comes time, it will be oats & blueberries, not a burger.

 

[nycgirl]

Re: the home gym you plan on purchasing. I think most of the ladies will agree that freeweights are a better option.

Do you have room in your home for plates, bars, and a squat/bench rack?

I'm designing a home gym for my place (I rather workout at home). The total price of a 300lb plate set, bench, bars(dumbbell bars and a curl bar), and a Power Rack/Squat Rack (I haven't decided yet on which one) is cheaper than most home gyms.

Irregardless of which option you choose, check out www.megafitness.com for great bargains on home gyms, free weights and other fitness equipment. I have yet to find a site that beats their prices.

 

[*Bunny*]

Just stopping by to say hello & welcome to EF!!!

Never be afraid to ask questions ... there are no stupid questions ever ... this is all one huge, lifelong, plentiful & fulfilling journey ....

Happy Friday Make healthy Choices

 

[Sassy69]

Welcome ! Sounds like you are already heading in the right direction - if you have a leg injury that keeps you from doing HIIT I'm just wondering if volume cardio in general might aggravate it? I would start w/ steady state cardio 3-4 x/week 30-45 min I guess - make sure that doesn't make anything any worse. Training will help w/ getting metabolic rate up and diet will be key. Don't get too hung up on teh cardio tho.

 

[Gymgurl]

Welcome

 

[alltheway123]

Thanks girls!!

Ok so here start my newbie questions. Im trying to write down a diet plan, including mostly clean foods, around 1500 calories and 40/30/30. My protein intake in the past is always lower than my carbohydrates so i was wondering if a protein shake will help. Any recomendations? Im more interested in losing BF at the moment and worry about muscle later on, or is it possible to do both?

I have planned 5-6 meals a day. Do my calories and F/P/C have to be even on each meal? Or does the daily total matter?

Since i work 3x week in the afternoon i will be doing my cardio in the mornings.
3x week cardio
3x week weights
One day rest

When should i do my abs and power yoga? Cardio or weight days?

Supplements
I only take multivitamins for now.
I was considering taking Glucorell/Sesapure combo to help with fatburning and Cardio Breeze for some extra boost on the treadmill. Will they help at all now that my BF is high? Or should i look into them when im closer to my goals?

You have been a great help, so please bare with me until i get the hang of things

Edited to add: Any tips or hints on how to increase my water intake besides forcing it down? I barely drink 1.5 litres a day and thats already a goal i have reached. Pathetic i know

 

[scorpiogirl]

Hi there, and welcome to EF!!!!!

Thanks girls!!

Ok so here start my newbie questions. Im trying to write down a diet plan, including mostly clean foods, around 1500 calories and 40/30/30. My protein intake in the past is always lower than my carbohydrates so i was wondering if a protein shake will help. Any recomendations? Im more interested in losing BF at the moment and worry about muscle later on, or is it possible to do both? Protein shakes are a good way to add it where you need it. I wouldn't recommend more than 2 shakes a day though. There are MANY different brands to choose from. Optimum Nutrition, Isopure, something from the AF store would be good too. Whatever you choose, make sure the protein is high and the carbs and fat are low or none.

I have planned 5-6 meals a day. Do my calories and F/P/C have to be even on each meal? Or does the daily total matter? Make them as even as possible.

Since i work 3x week in the afternoon i will be doing my cardio in the mornings.
3x week cardio
3x week weights
One day rest

When should i do my abs and power yoga? Cardio or weight days?It's really up to you

Supplements
I only take multivitamins for now.
I was considering taking Glucorell/Sesapure combo to help with fatburning and Cardio Breeze for some extra boost on the treadmill. Will they help at all now that my BF is high? Or should i look into them when im closer to my goals?Use them if you want to. They WILL help.

You have been a great help, so please bare with me until i get the hang of things

Edited to add: Any tips or hints on how to increase my water intake besides forcing it down? I barely drink 1.5 litres a day and thats already a goal i have reached. Pathetic i know Just force it, Girl! lol I have a hard time with this one too. I will sometimes use just a bit of chrystal light to slightly flavor the water. Makes it a little easier.

As a few before me have said......ask away!

 

[msam76]

Welcome!!!!

 

[alltheway123]

I have been reading through your logs (most of you have one) and your dedication to what your doing and the encouragement you give to each other is priceless, makes me one to start one right away.
Congrats to all of you!!

Ok its time for ME to get on track.
I have ordered my multi gym, it will be coming home Thursday or Friday.
Sesapure/Glucorell combo is on the way (might consider CB too when i get paid)

All i need now is to set a diet i can follow. I am clueless when it comes down to nutrition, putting foods together etc. I have been trying to do so on Fitday and...well it wont be anytime soon that i'll make a diet plan for myself.
So i am going to start with Shadows project and continue from there until i get the hang of things.
Is the Body for Life book helpful for a starter like me? Any other reccomendations in nutrition/diet books?

Thanks for all your help!!

 

[nycgirl]

BFL is helpful, I've had to pull mine out to get me back on track. It lists foods that you should eat, encourages 20 min HIIT. In fact, before I joined EF, I based my speed training (I was training for a 5k and 10K) of his HIIT program. It did wonders for my speed & it kicked my ass.

 

[alltheway123]

Hey nycgirl
Thanks for the link on the training equipment. Unfortunately i dont have space for benches and weights, might consider turning the garage into a jym in the future but i dont think i'll be able to pursuade hubby at this point. With the treadmill and the multigym i'll barely be able to move in that room lol

So the book is helpful? Great!! Off to buy my new book!

 

[nycgirl]

Hey nycgirl
Thanks for the link on the training equipment. Unfortunately i dont have space for benches and weights, might consider turning the garage into a jym in the future but i dont think i'll be able to pursuade hubby at this point. With the treadmill and the multigym i'll barely be able to move in that room lol

So the book is helpful? Great!! Off to buy my new book!

Yes, the treadmill & multigym is good too. My free weights & treadmill arrived tomorrow I'm excited.

I found it to be helpful.

 

[alltheway123]

Yes, the treadmill & multigym is good too. My free weights & treadmill arrive tomorrow I'm excited.

Yeah i know how you feel. The multigym should be coming this afternoon or tomorrow and i just cant wait to get started. Sesapure and Glucorell came today. Whoo hoo!!!

 

[myway]

Welcome,Newbie!!!!!!!!!!!
I'm a newbie,2!!!!!!!!!!!!!
I have been reading EF posts 4ever(off and on for about a year) and I just started posting this week. Glad I did. These ladies are great.
I am a runner. I ran varsity in high school, 1/2 marathons after that. Part of the reason I am seeking EF guidance is because I have always had a hard time eating enough and enough of the right stuff. As I am getting older, my bad eating is starting to bother my running. It really SUX. Lately,(the last year or so) I can only run between 3-8 miles at a time....only about 4 days a week. I just always feel weak and tired.3-8 miles is a lot for some people but if u consider how many years I spent running 5-12 miles about 6 days a week--> my health has been on a rapid decline because my bad eating habbits are catching up with me as I get older. I have been on EF for less than a week and am already eating a lot better. Check out the recipe thread that these ladies put 2gether.It really helps. The food is yummy and really good for u. I feel better already.
As far as your knee: Just keep going and do what you can do. Try different things. If it hurts then don't do it(this rule mostly just applies to injuries) If it's a feel good hurt like u are challenging your body, it's all good. If it's a bad hurt, then find something else to do until you feel better. Good luck!!!!!!!!!!!

 

[*Bunny*]

I cannot stress how important eating is to a healthy lifestyle of ANY type, especially running .. also, you cannot neglect weight training, being a runner or NOT … You still need that type of muscle conditioning and cannot rely solely on cardio … a trainer friend and I just had this discussion with a man training for a marathon the other day. It was like he was introduced to a whole new world …

 

[myway]

I cannot stress how important eating is to a healthy lifestyle of ANY type, especially running .. also, you cannot neglect weight training, being a runner or NOT … You still need that type of muscle conditioning and cannot rely solely on cardio … a trainer friend and I just had this discussion with a man training for a marathon the other day. It was like he was introduced to a whole new world …

You are Sooo right about weights. I 4got to add that part in my welcome. I do weights about 3 times a week.... kinda. I go...I lift.... but I suck b/c I eat like crap. I also make myself do pushups for every report I write at work. I work 4 days a week. Some days I have to do 2 reports but some days I do 7. It's just a good way for me to fit something in while I'm working. I just decided to do 20 pushups with every report b/c I don't 4get to fit in my pushups when I make it part of my report writing routine.I'm less likely to 4get when I get busy. I do pushups on the 4 days I work and I do abs,some leg work and a couple of other arm workouts while at the gym. I try to get to the gym on the 3 days I don't work. I run 4 days because I run before work. It helps to get me ready for my shift.
So, yes. Good point. Alltheway.......Don't forget your weights. The more muscle you have, the more cals you will burn. I 4got that part.Good Luck!!!!!!!

 

[alltheway123]

Hi girls

I have been reading EF for a long time and am overwhelmed over the information this board and its members (ofcourse) provide. It took me awhile before posting but seeing how friendly everyone is here i thought "why not?"

Weights are gonna be easy to add to my lifestyle, i just love doing them, unfortunately though i am restricted to a multigym at home for now. Cardio on the other hand is alot more difficult to do, but i will get there. I've been doing 3x week cardio(HIIT on the treadmill) but i had to stop cause of a swelling on one of my calves.
I went to the doc today and he said i have lymphedema (sorry dont know exactly what its called in english). Lots of changes have to be done in my life now. I have to always wear a fat sock he gave me, loose weight, train and eat healthy. No alcohol. no caffeine and no smoking AND find a new job. (well i like that one, i hated my job anyway )
So i guess you'll be seeing more of me around here