Need diet and exercise help !

[getnfit06]

Hello elite people!
I am ready to get in shape and need help, i have a lot of excess fat and not very much muscle.
I am posting pictures as embarrassing as it is so i can get the help i need to look better, hopefully b4 summer.

I don't know my current weight, but will post it as soon as i know along with measurements if needed. My worst areas are stomach, upper thighs(cellulite), upper arms, and lack of shoulder definition.
I really am motivated to get in shape.
I need help with diet and how to workout. I am working on reading the stickys right now, they are super!
Thanks in advance for all the help!

 

[*Bunny*]

Welcome to EF!
Do you belong to a gym?

What does your current diet & training look like?
Do you workout at all?
What is an example of what you eat during the dday so we can see where your cals are now?

GREAT JOB on posting the pics...they can be so motivating

 

[Sassy69]

Ditto bunny! Welcome aboard!

 

[getnfit06]

What I eat during the day varies.
Usually a protein shake in the morning, it's low in carbohydrates and has maybe 20 grm of protein.
I make it with water and sometimes add a couple of frozen unsweet. strawberries. And a packet of artificial sweetener. Splenda.
Lunch is usually a salad with ready made mix, some cucumber slices, an onion slice sometimes (red), grape tomatoes and low fat ranc h salad dressing., oh and a boiled egg sliced.
Dinner varies a lot. I try to eat veggies and some sort of meat. Trying to avoid sugar. I tend to want to snack on sweets at bedtime, so i'm trying to beat that.
If i get hungry between meals i like to keep boiled eggs on hand and eat on of those, or some nuts (a handful of unsalted almonds).

I don't beling to a gym. I do however have a bench, not the typical one with the leg things and barbell holder, it's just a foldable danskin one.
i try to use it to do some dumbell exercises. I walk also.
I also have a stability ball, and a treadmill. Dumbells are 5s and 10s.

 

[Sassy69]

Well starting w/ the diet, my guess is not enough protein and probably too low on total calorie intake. Also w/ all the low fat stuff, possibly not enough good fats and carbs.

In the "Are you new to EF Ladies Board - START HERE" sticky, there are 2 links to the Shadow Project -- that's a great outline for a solid diet. I also like to recommend the Bill Philips' BODY FOR LIFE book (the original or the one for women) -- excellent intro to the basics of nutrition which is usually the first big place where all teh mistakes are made. Then also introduces a sound training program. You can probbaly make adjustments to fit your own training resources. You can also add in a couple sets of resistance bands to add to your set of equipment for squats, and to add more "weight" to your lighter dumbbells.

 

[getnfit06]

My low fat ranch dressing is the only actual Low fat thing i have. I also have regular ranch dressing.
I forgot to add that sometimes i eat a c an of water pack tuna mixed with some miracle wihp lite and a boiled egg and some mustrad, with some crackers. Usually triskits. This is usally in addition to my salad at lunch.

I have a green band thing with handles, that my mom gave me. I guess that is a resistance band.
With my diet that is just a guess, i think i probably have too many calories most days and eat some things i shouldn't . Hence that fat that i have.
I will try to find that shadow project and read that.
I have the original body for life book. I picked up at a used book store a while back. I have read about all of it.
some of the exercises i don't have the equipment for . Did you say i needed heavier dumbells??
Thanks!

 

[Sassy69]

To get a realistic check on what & how much you are really eating, suggest putting in your daily meal plan in www.fitday.com -- food counts program online - its free. Gives you complete nutrient breakdown of what you are eating - protein , fat , carb. Helps to be very specific about what you are eating - its hard to make comments or tweaks on a general statement of what you tend to eat.

HEre's what I had in mind for resistance bands -- http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=181&pid=248

I don't know about those stretchy ones/w the handles. I don't find those to be much resistance. I use the green ones in that link -- if you look on the picture, you'll see teh guy on a flat bench w/ dumbbells and the band wrapped behiind his back and holding the ends wrapped around his hands w/ the dumbbells -- those bands will add an great additional resistance to the DBs you have if you don't want to buy bigger ones. I'm not saying you have to do all the power lifting stuff on that website -- just showing you the variety of things you can do w/ those resistance bands to add increased resistance to exercises & limited weight resources.

 

[getnfit06]

Thanks sassy I wonder if i am strong enough to use those bands. Those would be great to use for more resistance with my dumbells. I wonder if i could use just the band for squatting? Or would that not be enough weight. I would like to increase muscle in my butt and legs alot.
I will start the fitday.com. I will also put what i eat tomorrow on here and perhaps i can get some tips.
Thanks a bunch

 

[Sassy69]

If you get a broom stick you can use the bands for squats -- this is very similar to the Powerflex class (i think that's what its called).If you can't push the weight of the DBs + the resistance band, then start w/ just teh weights & build up - no different then increaseing the weights of your DBs. Slightly different style of resistance but the point is that teh resistance is increasing as you are able. And just like w/ DBs - put emphasis on excellent form before worrying about pushing more weight. More weight w/ poor form will only cause injury.

 

[getnfit06]

Ok for anyone who is interested here are my measurements:
Bust: 34.5
waist: 29
hips: 34
buns: 35.5
upper thigh: 19
above knee: 13.5 (excess fat here)
upper arm: 11.5
calves: 13 1/8
Not sure of weight yet, can't get scale to work. I would guess it's 108-110.

I read the shadow diet and it looks pretty good, doesn't seem like much food though. I obviously eat too much anyway. lol
Is that what i should aim for?

 

[cezza30]

Ok for anyone who is interested here are my measurements:
Bust: 34.5
waist: 29
hips: 34
buns: 35.5
upper thigh: 19
above knee: 13.5 (excess fat here)
upper arm: 11.5
calves: 13 1/8
Not sure of weight yet, can't get scale to work. I would guess it's 108-110.

I read the shadow diet and it looks pretty good, doesn't seem like much food though. I obviously eat too much anyway. lol
Is that what i should aim for?

Hiya

I can't really offer too much expert advice, I'm just learning what works for me and getting there now yay! Anyway yeah, my point . . . you should probably include your height with the above stats (along with your weight but you already know that!).

Really I just wanted to say well done for posting the pictures! I've been taking photos myself (not as regularly as I should but still...) and they can be so helpful. I know I found it nice to see bits of me disappearing!

Btw, I like your smiley face in the last one hehe!

 

[Sassy69]

A good guideline is to be eating about 1-1.2 x your weight in calories. We're gonna lean a little closer to the 1.2 x though -- I just think that amounts below 12-1300 cals hinder you. The point is to not worry about the calories but rather the quality of the calories. I'm 5'7", off season I tend to settle in aroudn 155 -160 lb, but my competition weight is around 130. I cut on 1700-1800 cals/day. And I'm talking down to 7%.

 

[getnfit06]

*So my cals should be around 1,320 day, Assuming i weigh 110??? Scales is still not cooperating, but i think that is probably within a lb or two of my weight.
Oh someone mentioned i should include my height, i am about 60 in.

I have recorded every food i have eaten today in fitday. * I would really like to have a certain routine to follow as far as working out.* And, Any ideas for meals would be great.
*One thing about breakfast, i do cardio and then have a whey shake normally.
How do i time my eating and how do i eat with cardio and weights. I don't do them at the same time and wonder what to eat after each one. I sure don't want to ruin a perfectly good workout by eating something inappropriate after.
Feel free to chime in anyone who has an idea.
My body is in your hands elite! LOL

Thanks a million

 

[getnfit06]

^bump^

 

[wlmcrae]

Hi there,

Sassy already mentioned Body for Life - this book is probably the absolute best resource for both beginner diet and training. It offers the mind part, the diet part and the training part, all laid out in a very easy to use format. Best of all, it is right down the line what the gals on this board will recommend. The only difference - there you get it in one easy to read package. Here, you get it in pieces and you have to build your own puzzle! BFL is easy to find, usually at any bookstore or even the warehouse places like WalMart or Costco. Pick it up at the library if necessary. There is a website as well, but I'd recommend the book for someone starting out.

Start a log if you want - you'll start to get feedback right away.

 

[getnfit06]

I have the book, got at a used book store.
I have read pretty much the whole book.
I may start a food log!
Thanks!

 

[getnfit06]

Ok here is what i did today;

got up and had some water and 2 green tea capsules.
Got some walking in on the treadmill. About 30 min worth, increasing and decreasing speed. 2 mph-3.5 mph.
Afterwards i made a whey shake, using water + 1 scoop protein + a strawberry.
About an hour later i made 1/2c. dry oats with 1 c water, 1 pk artificial sweetener and some cinnamon
1.5-2 hrs later i ate a handful of nuts (plain almonds)
almost 2 hrs after that i had a salad made with probably 1.5 cup of lett. premade mix, cucumber slices, grapet tomatoes(4 or 5) and 2 radishes, 1 tbs of light done right ranch dressing. I also ate some leftover roast i had from the night before, about the size of my palm i guess. The meat was cooked in a crock pot with onion soup mix and water and white wine and mushrooms.
later a mini snack of cheddar soy crisps (5)
Last meal was just 2 scrambled eggs *(i was still hungry but didn't know what to eat)
About 3.5 hrs later i made another protein shake with no fruit, and took a couple glutamine pills, And then did some exercises as follows:
3 sets 12 ea barbell squats (20 lbs + whatever the bar weighs 5lbs or so i dunno) 3 sets 12 stiff legged deadlifts, 3 sets 10 split leg squats (used 2 10 lb. dumbells this time), 3 sets of 10 single leg calf raises (with the dumbells) 3 sets of 8 leg extensions 40 lbs, 10 balance ball jackknives, 3 sets 15 ball
crunches. Finished up with 16 oz water. I drank alot but didn't record my water, only food intake on fitday. Caloric Total: 948
Fat: 41 366 40%
Sat: 9 82 9%
Poly: 6 56 6%
Mono: 17 155 17%
Carbs: 60 197 22%
Fiber: 11 0 0%
Protein: 86 346 38%
Alcohol: 0 0 0%
This is my totals pasted from fitday.
Some suggestions?? I knowmy cals are low and i was hungry before bed.

 

[Sassy69]

Ok here is what i did today;

got up and had some water and 2 green tea capsules.
Got some walking in on the treadmill. About 30 min worth, increasing and decreasing speed. 2 mph-3.5 mph.
Afterwards i made a whey shake, using water + 1 scoop protein + a strawberry.
About an hour later i made 1/2c. dry oats with 1 c water, 1 pk artificial sweetener and some cinnamon
1.5-2 hrs later i ate a handful of nuts (plain almonds)
almost 2 hrs after that i had a salad made with probably 1.5 cup of lett. premade mix, cucumber slices, grapet tomatoes(4 or 5) and 2 radishes, 1 tbs of light done right ranch dressing. I also ate some leftover roast i had from the night before, about the size of my palm i guess. The meat was cooked in a crock pot with onion soup mix and water and white wine and mushrooms.
later a mini snack of cheddar soy crisps (5)
Last meal was just 2 scrambled eggs *(i was still hungry but didn't know what to eat)
About 3.5 hrs later i made another protein shake with no fruit, and took a couple glutamine pills, And then did some exercises as follows:
3 sets 12 ea barbell squats (20 lbs + whatever the bar weighs 5lbs or so i dunno) 3 sets 12 stiff legged deadlifts, 3 sets 10 split leg squats (used 2 10 lb. dumbells this time), 3 sets of 10 single leg calf raises (with the dumbells) 3 sets of 8 leg extensions 40 lbs, 10 balance ball jackknives, 3 sets 15 ball
crunches. Finished up with 16 oz water. I drank alot but didn't record my water, only food intake on fitday. Caloric Total: 948
Fat: 41 366 40%
Sat: 9 82 9%
Poly: 6 56 6%
Mono: 17 155 17%
Carbs: 60 197 22%
Fiber: 11 0 0%
Protein: 86 346 38%
Alcohol: 0 0 0%
This is my totals pasted from fitday.
Some suggestions?? I knowmy cals are low and i was hungry before bed.

Its a good start! Once you do this for a while, you get pretty good at estimating your food portions. I tend to follow roughly the same diet every day so it gets very easy. Then probably want to give yourself one cheat meal / week as well -- coordinate this w/ a night out or Saturday night or whatever.

 

[getnfit06]

Good morning I have another ? Should I be doing some cardio (like walking) everyday?
Yesterday was a little different becuase i was so hungry got up and ate a tbs of natural peanut butter.Total: 1053
Fat: 49 438 44%
Sat: 10 93 9%
Poly: 6 56 6%
Mono: 17 155 15%
Carbs: 63 205 20%
Fiber: 12 0 0%
Protein: 90 362 36%
Alcohol: 0 0 0%
Hope that was ok.

 

[getnfit06]

^^