Need thoughts from the ladies.....

[Gymgurl]

I just thought you guys might know more about a womans body then just the diet board...I need to know waht you guys think is the best kind a diet to follow to cut the fat. I was told yesterday that I have now built a great muscle base and the muscles are starting to pop a little. I'm about 19% bf right now. But in order to get the definitiion I want I have to lose some more fat. I have lost 35 pounds but have been stuck on the scale since July. We just changed around my whole workout to help shock my system a little. Please give me any ideas, tips, hints on food, supplments, and working out that you might think will help me out!! Thanks guys!

 

[The Shadow]

well....Im not a lady.....but I have played one on tv.

Follow a 40/30/30 diet split of protein/fat/carbs.

base cals on 10-11 cals per pound of weight.


Follow a one body part per day routine:

Chest
Legs
Back
Shoulders
Arms


....keep sets to 7-9 for smaller bodyparts and 10-12 for large ones.


Train heavy(pyramid up (12 to about 6 reps) on the first set of each exercise.....then aim for 10-12 reps on the other two exercises.

Cardio would be minimal/non-existant.


You can manipulate body weight thru diet OR cardio...with a tight diest cardio for cosmetic purposes is not necessary until BF is very low.

 

[Daisy_Girl]

What do you do now? (weights/cardio)
What do you eat? (sample diet for a day or so)

 

[Gymgurl]

Oh Daisy....I knew you would make me post all this lol..J/K Now this is just a average week and things get changed around a bit but this is pretty average for me:

Monday:
shoulders:
upright rows
lateral rasies/thumbs up
dumb bell shrugs
seated shoulder press

Back:
assis pull ups
seated rows
bent over rows
back extension

Tri'ssuper seted)
rope pull down
flat bar pull down
kick backs

Abs:
oblique twist - with ball
pass the ball
leg lifts w/ ball
reverse crunch on ball

Tuesday:
Cardio treadmill or elyptical for 30-34 min

Wed:
Chest:
incline bench- chest press with twist and chest press w/no twist back to back
push ups on ball
flys

Bi's:
bicep curl on cable
seated on ball arm curl
standing alt db curl

Abs:
crunches on ball
oblique twist with ball
pass the ball from arms to legs

1 hour kick boxing at night

Thursday:
30 minutes cardio

Friday:
Legs:
squat/smith
walking lungs
front squat on ball with weights
squat press
rolling reverse lunge with ball
adductor squeeze

Abs:
decline crunch
cruches
leg lifts

Saturday:
1 1/2 hours of super cross training class/ or take day off

Sunday: off


As for diet:

I try to do low carb for the most part, but not in the last couple weeks. I have been frustrated and mad at my body...which I think women tend to understand this more!

typical:
oatmeal or eggs for breakfast which is after my work out

chicken salad some times protein shake for lunch

nuts for a snack (not sure of the amount) or cheese

dinner is a meat, veggies and maybe some carbs like rice or noodles

of couse I ttend to pick at things through the day and not count them. This has been in the last couple weeks.

I think my age is a factor...I'm 38 and have had three kids.

So Daisy.....does this help?? I can give you weight amounts but I wasn't sure if you needed them

 

[Shak]

gymgurl -

along with protein, try to eat carbs that have the lowest glycemic index. these are foods that don't raise blood sugar levels significantly. controlling insulin levels in the blood is an important factor in weight loss.

foods to avoid include rice, white pretzels, rice cakes, white bagels, cereals like cheerios or rice crispies, white bread, baked potatoes, corn, carrots, beets, etc. etc.

foods with a low glycemic index include lentils, green beans, black beans, soy beans, green veges, tomatoes, grapefruit, nuts and plain no-sugar-added yogurt.

and watch the snacking in between meals!! those calories can add up fast. i know it can be hard, but try to eat 5-6 small meals throughout the day instead of 3 big meals. i know it was hard for me to break my habit of having a big dinner every night. watch the portion sizes in those meals too. think of your closed fist as a portion. a small chicken breast and salad would be a good meal. i like to have a small portion of protein and low GI carb with every meal. although, sometimes, i'll omit the carbs and just have protein (cottage cheese).

as far as supplements, there are all sorts of supplements that you can take to help prevent muscle loss while losing fat. although, i'm not too educated on the subject... perhaps someone else can assist here?

by the way, congrats on your success so far!!

 

[The Shadow]

Define "supplements"

Ie - gear, prohormones etc.

 

[Gymgurl]

I was thinking in the terms of anything that will help drop the fat and increase the muscle.....

 

[Daisy_Girl]

......MY COMMENTS IN ALL CAPS....

As for diet:

I try to do low carb for the most part, but not in the last couple weeks. I have been frustrated and mad at my body...which I think women tend to understand this more!

typical:
oatmeal or eggs for breakfast which is after my work out WHY EITHER/OR? DO BOTH. TRY 1/2-1CUP OATMEAL WITH 5 EGG WHITES

chicken salad some times protein shake for lunch CHICKEN SALAD? MAYO? OR IS THAT GREEN SALAD WITH CHICKEN ON TOP? HOPEFULLY THIS MEAL IS ABOUT 3 HOURS AFTER THE FIRST ONE. TRY A CLEAN CARB - YAM, BROWN RICE, AND VEGGIES PLUS A LEAN PROTEIN. COULD ADD NUTS HERE

nuts for a snack (not sure of the amount) or cheese NEED AMOUNT. YOU HAVE TO KNOW EXACT AMOUNTS, ESPECIALLY WITH NUTS. THE FAT/CALORIE CONTENT WILL ADD UP QUICKLY. INSTEAD, COULD TRY PROTEIN SHAKE HERE.

dinner is a meat, veggies and maybe some carbs like rice or noodles. LOSE THE RICE OR NOODLES THIS LATE IN THE DAY. SWITCH IT WITH LOTS OF GREEN VEGGIES. BIG SALAD, MIXXED VEGGIES, STIR FRY.... THIS MEAL SHOULD BE JUST PROTEIN, LITTLE BIT OF FAT AND FIBROUS CARBS.

of couse I ttend to pick at things through the day and not count them. This has been in the last couple weeks.

I think my age is a factor...I'm 38 and have had three kids.

So Daisy.....does this help?? I can give you weight amounts but I wasn't sure if you needed them

You should be eating every 3 hours, so you might need to add in another small meal. Another protein meal would be great....like a shake. Maybe after dinner? Aim for 1-1.5g protein per lb of BW. Keep Carbs fibrous after lunch. Only starchy Carbs should be in the first 2 meals, MAYBE meal 3 if eaten early.

 

[jenscats5]

I just thought you guys might know more about a womans body then just the diet board...I need to know waht you guys think is the best kind a diet to follow to cut the fat. I was told yesterday that I have now built a great muscle base and the muscles are starting to pop a little. I'm about 19% bf right now. But in order to get the definitiion I want I have to lose some more fat. I have lost 35 pounds but have been stuck on the scale since July. We just changed around my whole workout to help shock my system a little. Please give me any ideas, tips, hints on food, supplments, and working out that you might think will help me out!! Thanks guys!

Gymgurl -- I will be 35 in July, no biological children and am struggling with the same thing you are. I still haven't quite figured out how to lose the fat either & I eat along the lines Daisy suggested.

I'm here for support/chat if you need it....

 

[TNeuf]

Hi Gymgurl,

I think you replied to my post about losing fat and breastfeeding - thank you to all who did! I'm turning ahh...mmm...33 in a couple of months. I have three kids and can definitely relate to what you're saying. I carry a lot of muscle. I've noticed that doing long sessions of cardio is very detrimental to losing body fat. I totally agree with Daisy on the HIIT. I try to de-brainwash the cardio-addicted at my gym. Ever notice that the women doing all the cardio, without the weights, end up looking like smaller 'pears'? I often have women ask me what they can do to "lose their thighs" or "tighten their butts". Most (at my gym) aren't interested in weights or clean eating. Anyway, I'm rambling....

Just wanted to mention that it's important to make sure you're getting your EFA's every day (UDO's oil/flax/fish oil). I break down each meal into protein/carb/fibrous veggie/healthy fat - except for my protein shakes which I add fibre and EFA oil to. I also don't eat starchy carbs after my afternoon snack. I know it can be a challenge with children, but if everyone's on board, it just becomes a lifestyle. My daughters eat the same way as me and always have. They eat six times a day, organic, clean protein, veggies and fruit supplemented with EFA oil, whole grains, oatmeal, eggs etc... Of course, they get more carbs than I do, simply cause they burn it off like mad(wo)men.

One more thought: HIIT Cardio, first thing in the a.m. (which is 5:15 for me) on an empty stomach (pop a couple of fat burners first) is awesome for losing fat. Oh, o.k., one more thing (for sure this time) I CAN NOT lose weight when I eat nuts. You may be different, but for me, it's just not a beautiful thing. (Might be cause I really am an all or nothing gal so when I eat nuts....it's sad really).

I'm done nursing now, so I'm quite excited to lose my last couple of pounds as well!!

Love to hear how you're doing,
All the best,
Tara

 

[Daisy_Girl]

Glad you are doing well! HIIT really does rule for fat loss.

Diet is very individual, like you said, everyone will find things what work for some and doesn't work for others.

NOT losing fat when eating clean....that is tough. There HAS to be something that is lacking or not right.
1) Too many calories
2) Too few calories
3) Increase the amount of cardio
4) Decrease amount of cardio
5) Increase weight training - either days/week or intensity
6) Clean up diet MORE.... cut out all processed or unnecessary foods. Most diets can stand to be cleaner (even mine).
7) A medical issue - Thyroid or T-Levels....get them checked
8) Plateau - either in cardio or weights. Change up routine - really shake it up. Don't just add an extra day or switch machines. REALLY change your training style - try something dramatically different.
9) Diet Plateau - you've been dieting too long. Change up your foods, add in refeeds at different times, eat all "real" food and no supps, stop cheat days, start cheat days,....
10) Start doing HIIT or if already doing it, change your interval duration or change mode

There is ALWAYS something else to change or play with. Very rarely do people exhaust EVERYTHING.

 

[jenscats5]

Glad you are doing well! HIIT really does rule for fat loss.

Diet is very individual, like you said, everyone will find things what work for some and doesn't work for others.

NOT losing fat when eating clean....that is tough. There HAS to be something that is lacking or not right.
1) Too many calories
2) Too few calories
3) Increase the amount of cardio
4) Decrease amount of cardio
5) Increase weight training - either days/week or intensity
6) Clean up diet MORE.... cut out all processed or unnecessary foods. Most diets can stand to be cleaner (even mine).
7) A medical issue - Thyroid or T-Levels....get them checked
8) Plateau - either in cardio or weights. Change up routine - really shake it up. Don't just add an extra day or switch machines. REALLY change your training style - try something dramatically different.
9) Diet Plateau - you've been dieting too long. Change up your foods, add in refeeds at different times, eat all "real" food and no supps, stop cheat days, start cheat days,....
10) Start doing HIIT or if already doing it, change your interval duration or change mode

There is ALWAYS something else to change or play with. Very rarely do people exhaust EVERYTHING.

Very good points all DG..........

 

[Gymgurl]

Thanks soooo much to all you guys who answered! I will use all of it and change what needs to be changed. I think the biggest problem for me RIGHT now is Calories in = Calories out....so i'm going to really concentrate in that area....cleaning up my diet will fall right in there....Jenscats I would love to chat with you since we have the same " fights" in the gym lol.

 

[chvl67]

Question: How long have you been training/dieting/cardio on a regular basis?
It might be time to take a short 2 week break so your body and mind can be shocked back into action after a short hiatus. I usually break every 12-15 weeks.

 

[Daisy_Girl]

I think the biggest problem for me RIGHT now is Calories in = Calories out....

That is normally the problem. People tend to UNDERestimate what they eat and the breakdown of the foods. (again, myself included)

I suggest keeping a food journal for a few weeks (if you don't already). Take the next couple days, eat "normally" and see what your totals are. Then adjust from there.

 

[The Shadow]

guys...er ladies....with a tight diet you do NOT need cardio

 

[jenscats5]

guys...er ladies....with a tight diet you do NOT need cardio

Since my diet doesn't tend to be as "tight" as I would like it, I suppose I need to do more cardio....

Gymgurl, let me know how you're doing, etc since we seem to have the same goals!! I have AIM if you want to IM each other...

 

[The Shadow]

Since my diet doesn't tend to be as "tight" as I would like it, I suppose I need to do more cardio....

Gymgurl, let me know how you're doing, etc since we seem to have the same goals!! I have AIM if you want to IM each other...

I understand...but



What stimulates fat loss???

Burning more cals than you take in.

Correct??


...if so, then why eat an extra 300 cals and then have to go burn them off??


From a cortisol standpoint you are MUCH better off not eating them than to eat them and then do cardio......


any thoughts??

 

[Shak]

Shadow -

I totally agree with what you are saying. I'm taking 3 months to cut and I'm going to see how much fat I can lose just by changing up my diet and not doing cardio. Of course, I'm allowing myself NO cheat days - I'm following a very strict diet.

However, not all people want to be that strict - it's tough. Plus, some people, myself included, love to eat. I hate to deprive myself of the pleasures of food. However, I also hate cardio. If I loved to run, I would probably be more "free" with my diet, since I would be burning more calories. Sometimes the extra cheat meals are worth some extra cardio.

 

[The Shadow]

Shadow -

I totally agree with what you are saying. I'm taking 3 months to cut and I'm going to see how much fat I can lose just by changing up my diet and not doing cardio. Of course, I'm allowing myself NO cheat days - I'm following a very strict diet.

However, not all people want to be that strict - it's tough. Plus, some people, myself included, love to eat. I hate to deprive myself of the pleasures of food. However, I also hate cardio. If I loved to run, I would probably be more "free" with my diet, since I would be burning more calories. Sometimes the extra cheat meals are worth some extra cardio.

I understand the need to cheat occasionally.......thats why I recommend a 40/30/30 diet as listed above....that way if you need to snack, no damage is done...in moderation.


Again, I must stress that you will lose less muscle by eating slightly less cals than to ramp up cortisol bu doing cardio - imo of course










btw - I didnt edit your post

 

[Shak]

Shadow, do you ever do cardio? Or have you eliminated it from your training altogether?

I'd love to cut out cardio completely, but I'm worried that I won't have as much luck burning fat towards the end of my cutting period if I'm still relying on diet alone.

 

[The Shadow]

Shadow, do you ever do cardio? Or have you eliminated it from your training altogether?

I'd love to cut out cardio completely, but I'm worried that I won't have as much luck burning fat towards the end of my cutting period if I'm still relying on diet alone.

I do....sparingly and only until I need to.

I gained(intentionally) up to 232 for a stage performance last Sept......I lost back down to 195 for my last play which was 2 weeks ago.

I did, I think, 5 days of cardio...total........and that was simply because I was getting over poneumonia and wanted to see what my cardio endurance was.

My training is very intense and usually fast paced.....I rest only long enough for my partner to complete her set.

DO this:

Look at when you want to complete cutting, decide how many pounds you want to lose and look at progress as pounds lost per 2 weeks.....if you are on target, forget the cardio.....if you are getting a bit behind..slowly add in some cardio and see how it works.

 

[jenscats5]

I understand...but



What stimulates fat loss???

Burning more cals than you take in.

Correct??


...if so, then why eat an extra 300 cals and then have to go burn them off??


From a cortisol standpoint you are MUCH better off not eating them than to eat them and then do cardio......


any thoughts??

Oh, I agree & what you say makes perfect sense.....However, I have yet to get over my ability & training from when I was a child to: 1) eat cuz it's time not cuz you're hungry 2) eat cuz it's there & eat it all and 3) stop eating large portions.

21 years of having to eat like 1,2 & 3 is taking me quite a bit of time to get over so it's hard for me to keep my diet in line. I'm anal about it, measure everything, record every little thing into fitday, plan ahead, carry my food blah blah blah.....but someone brings in a bag of candy at work & it's all over. So I still have to do cardio, for now.....

Now where is my muzzle??

 

[The Shadow]

Now where is my muzzle??

lol

 

[Gymgurl]

You can pass me one of those to!!

 

[Daisy_Girl]

Me three!

 

[jenscats5]

Yeah I really needed it today cuz someone bought a giant bag of Reese's mini PB cups to work and so of course I had to have 10 of them. Great!!

Can I consider today a cheat day?? LOL

 

[Barak]

Don't feel bad we had 3 birthday parties at work this week and my protein levels plummeted although my junk food levels went thru the roof. Oh well work harder tomorrow.

 

[Gymgurl]

My week is crazy....I'm having problems with my Gallbladder and oatmeal it the only thing that dosen't kill me when I eat it...so I have been eating a lot of carbs..not a ton, but more than i like to