New Here~Need some Help

[innersanctuary]

Hi. I have been reading this discussion board for the past week.

My name is Leslie. I am the mom to two...

At the end of March, I joined my local gym because I saw a photo of myself with my kids, and couldn't believe it was me.

I'm 5'4 1/2 and weighed 150 pounds. I don't have a way really to get my fat% but I know it is somewhere near a million. I used one of those handheld things that use electrical impulses..and it says 28.1%.

I now weigh 127 pounds.

This happened with a total revamp of my nutrition. I cut out pretty much everything..sugar, dairy, white flour, bread, pasta, soda, anything out of a box....(dairy and bread bloat me anyway)

I was doing the elliptical 45 minutes for 6 days a week.

Then I hit a plateau at 132 lbs. I started adding protein at every meal...and began eating about 5 small meals a day.

However, I have no idea what I should actually be eating or how to plan it out. I started putting what I eat into fitday yesterday, and realized I'm starving myself...even though I feel like I'm eating like a horse.

I started weight training 3 weeks ago because I really want to add the muscle on and get rid of the fat.

My question is...can someone give me an ideal meal plan?

Also, can someone give me an ideal workout plan?

I want to transform this body completely!

Thank you so much!

 

[slat1]

I will let the ladies answer this one. You came to the right place. The resources in this forum are great and you will not be let down!

 

[innersanctuary]

Thanks! I look forward to some sort of direction. I'm lost!

 

[ironwings]

Welcome girl! Sounds like you are doing great.

Tell me more about what your workouts consist of now and how often you are doing them. Since starting 3 weeks ago do you feel you are getting stronger? How sore are you after workouts? Do you have any stubborn body fat in certain areas (hips, thighs, abdominal)?

Also think about other things in your life. Your relationships, your career, family, hobbies, self care, sex. Have any of these changed recently (you don't have to answer that here). How long have you been "stuck"? You are at a healthy weight...a very healthy weight but it sounds like we need a body re composition. Replace access fat with muscle! That we can do.

I'm not a fan of the 5 meals a day scenario so I'll let our other expert ladies guide you there. I will say though that as you add vigorous weight training you will find yourself able to eat plenty!!! Can you tell us how many calories you are taking in vs. how many you were taking in while losing weight?

I would like you to try something so that you can learn about your body and be better apt to build a meal plan that works for you. For the next couple of days vary the types of foods you eat and pay close attention to how you feel right after you eat them and then 2 hours after eating them. This will give you some clues into what your body needs. Remember that a diet needs to address your bodies needs - which can be different from someone else. By feeding the body what it needs it naturally lets go of fat and will repay you big time! For example one morning have eggs, one morning have a bagel and coffee, one morning have vegetables, one morning have fruit.....this will teach you a ton about your body and what it requires. (make sure to not supplement with caffeine on the mornings that coffee is not prescribed)

So glad you're here!

 

[innersanctuary]

Welcome girl! Sounds like you are doing great.

Tell me more about what your workouts consist of now and how often you are doing them. Since starting 3 weeks ago do you feel you are getting stronger? How sore are you after workouts? Do you have any stubborn body fat in certain areas (hips, thighs, abdominal)?

I definitely feel like I'm getting stronger. My muscles are tighter, and I am starting to see them now...although they are covered with layers of fat. I'm not that sore after workouts....the muscles are just worn out. Workouts=I workout 6X per week. (this is where I need help because I am not sure what I should be working and when) on the 7th day, I do an active rest...so I will do some light cardio for about 25 minutes.....

Oh yea, stubborn body fat...definitely in the butt and hips...looks like my legs are muscular til you get up the hips...as if I'm wearing bloomers...:/

I think muscles are extremely sexy..and would like to see some!

Also think about other things in your life. Your relationships, your career, family, hobbies, self care, sex. Have any of these changed recently (you don't have to answer that here). How long have you been "stuck"? You are at a healthy weight...a very healthy weight but it sounds like we need a body re composition. Replace access fat with muscle! That we can do.

Nothing in my family has changed, except for the fact that both my husband and I realized we were gaining weight.....but he is hardly eating and only doing cardio....while I really want to build the muscle and burn the fat. I'm stuck in the fact that I don't know how or when to workout.

I'm not a fan of the 5 meals a day scenario so I'll let our other expert ladies guide you there. I will say though that as you add vigorous weight training you will find yourself able to eat plenty!!! Can you tell us how many calories you are taking in vs. how many you were taking in while losing weight?

I can't eat that much at a time...and would rather only eat when i'm hungry...but then i'd never eat and get no calories at all! I'm taking in about 1200 calories a day....and while losing weight, i was only eating fruits and vegetables so probably hardly any calories at all at that time.

I would like you to try something so that you can learn about your body and be better apt to build a meal plan that works for you. For the next couple of days vary the types of foods you eat and pay close attention to how you feel right after you eat them and then 2 hours after eating them. This will give you some clues into what your body needs. Remember that a diet needs to address your bodies needs - which can be different from someone else. By feeding the body what it needs it naturally lets go of fat and will repay you big time! For example one morning have eggs, one morning have a bagel and coffee, one morning have vegetables, one morning have fruit.....this will teach you a ton about your body and what it requires. (make sure to not supplement with caffeine on the mornings that coffee is not prescribed)

I'm a big fan of listening to the body....so I already do that when I'm eating. I KNOW that I am unable to eat bread of any kind, nor can i eat cheese...HATE milke, and honestly, any kind of red meat makes me feel really tired....I don't drink any kind of caffeine....I only drink water...

So glad you're here!

I am SO happy that you've replied to me. I hope to get a lot of insight here!

Need a good plan! Doing so much research, I have seen so many recommendations on how to do things that it gets so very confusing.

 

[Thandie]

Hi. I have been reading this discussion board for the past week.

My name is Leslie. I am the mom to two...

At the end of March, I joined my local gym because I saw a photo of myself with my kids, and couldn't believe it was me.

I'm 5'4 1/2 and weighed 150 pounds. I don't have a way really to get my fat% but I know it is somewhere near a million. I used one of those handheld things that use electrical impulses..and it says 28.1%.

I now weigh 127 pounds.

This happened with a total revamp of my nutrition. I cut out pretty much everything..sugar, dairy, white flour, bread, pasta, soda, anything out of a box....(dairy and bread bloat me anyway)

I was doing the elliptical 45 minutes for 6 days a week.

Then I hit a plateau at 132 lbs. I started adding protein at every meal...and began eating about 5 small meals a day.

However, I have no idea what I should actually be eating or how to plan it out. I started putting what I eat into fitday yesterday, and realized I'm starving myself...even though I feel like I'm eating like a horse.

I started weight training 3 weeks ago because I really want to add the muscle on and get rid of the fat.

My question is...can someone give me an ideal meal plan?

Also, can someone give me an ideal workout plan?

I want to transform this body completely!

Thank you so much!

Welcome Leslie!

That's great you cut out sugar, dairy, white flour, bread, pasta, soda. Eat whole foods and not only will you get in better shape, but you'll be much healthier in the long run.
I suggest about 5 meals a day to revamp your metabolism.
As you already know, have lean protein and grains, fibrous and starchy carbs with good fats.

Oatmeal and egg whites is great in the mornings.
Any lean protein with a salad and brown rice or veggies, or couscous, etc.
Same as above
Have a protein drink post workout.
Fish and vegetables I prefer in the evenings since is lighter with your digestion.

Drink lots of water and about 2 cups of green tea a day.

 

[superqt4u2nv]

I am SO happy that you've replied to me. I hope to get a lot of insight here!

Need a good plan! Doing so much research, I have seen so many recommendations on how to do things that it gets so very confusing.

I gifted you platinium so you could search the site you have done great work so far and I see you are using fitday already as well which is fantastic. Typically a good macro split is 40% protein 30% carbs 30% fat. As for the amount of calories you should be able to lose on 1270 to 1524.

What time of the day do you lift? When do you wake up? This will help in putting together a sample meal plan.

As for a training split I would recomend pyramiding and aiming to increase your weights every week.
Rep scheme is the same for every exercise the weight gets heavier with each set.
set 1 x 12
set 2 x 10
Set 3 x 8
Set 4 x 6
Here is a sample plan:
Day 1 Back and biceps
Barbell Bent-over Row
Assisted Chin-up (partner)
Cable Close Grip Pulldown
Dumbbell Hammer Curl
Dumbbell Concentration Curl

Day 2 Chest Shoulders and Triceps
Dumbbell Front Raise
Dumbbell Lateral Raise
Dumbbell Rear Lateral Raise
Barbell Bench Press
Cable Standing Fly
Dumbbell One Arm Triceps Extension
Cable Pushdown (with rope attachment)

Day 3 Legs
Barbell Full Squat
Dumbbell Walking Lunge
Barbell Straight Leg Deadlift
Lever Lying Leg Curl
Lever Seated Calf Raise
Lever Standing Calf Raise

 

[innersanctuary]

I gifted you platinium so you could search the site you have done great work so far and I see you are using fitday already as well which is fantastic. Typically a good macro split is 40% protein 30% carbs 30% fat. As for the amount of calories you should be able to lose on 1270 to 1524.

Thank you!

What time of the day do you lift? When do you wake up? This will help in putting together a sample meal plan.

I normally go to the gym in the evening....can't leave the kids home alone in the morning, and then i go to work all day...come home, feed the family, etc...
I do need help with food and what to pack for work.

As for a training split I would recomend pyramiding and aiming to increase your weights every week.
Rep scheme is the same for every exercise the weight gets heavier with each set.
set 1 x 12
set 2 x 10
Set 3 x 8
Set 4 x 6

COOL! This is KIND of what I have been doing....except I do Set 1x12, Set 2x10, Set 3x8 and then I go to the lightest weight and do 12 again immediately after the Set 3....

Here is a sample plan:
Day 1 Back and biceps
Barbell Bent-over Row
Assisted Chin-up (partner)
Cable Close Grip Pulldown
Dumbbell Hammer Curl
Dumbbell Concentration Curl

Day 2 Chest Shoulders and Triceps
Dumbbell Front Raise
Dumbbell Lateral Raise
Dumbbell Rear Lateral Raise
Barbell Bench Press
Cable Standing Fly
Dumbbell One Arm Triceps Extension
Cable Pushdown (with rope attachment)

Day 3 Legs
Barbell Full Squat
Dumbbell Walking Lunge
Barbell Straight Leg Deadlift
Lever Lying Leg Curl
Lever Seated Calf Raise
Lever Standing Calf Raise

This information is exactly what I need! Have had NO idea what I should be doing or how I should be splitting things up. I am so grateful for your experienced!

 

[innersanctuary]

Question..What about cardio? How many times a week...(by the way, running hurts the bones in my feet, the bones in my legs, and my knees) so I use the elliptical and a machine that is a combo of elliptical/stepper, as well as the mini trampoline...

Slow and steady, or fast paced, or HIIT?

 

[RADAR]

 

[RADAR]

QT has the training right on the spot.As far as cardio goes,I recommend slow & steady,then build up to a medium pace, after you get confortable with that, throw in some Short Hi intensity bursts until you start feeling fatiqued,then back down.Repeat several times.

RADAR

 

[superqt4u2nv]

Question..What about cardio? How many times a week...(by the way, running hurts the bones in my feet, the bones in my legs, and my knees) so I use the elliptical and a machine that is a combo of elliptical/stepper, as well as the mini trampoline...

Slow and steady, or fast paced, or HIIT?

When I have carbs in my diet I prefer to do intervals HIIT type training 3-4 days a week for 30-40 minutes should do the job start off with 30 minutes, 3 days a week and then if you plataue from there add more time.

 

[innersanctuary]

Ok. Thanks. I'm actually really discouraged because I'm up in weight (AND, this is the kicker...I seem to have more cellulite now than I did before).....I hadn't been doing as much cardio because I started to focus more on weight training, so I have been doing only 3X a week. I almost feel like giving up..but that wouldn't get me anywhere. I even hate to admit that I feel so discouraged right now.....

 

[Thandie]

Ok. Thanks. I'm actually really discouraged because I'm up in weight (AND, this is the kicker...I seem to have more cellulite now than I did before).....I hadn't been doing as much cardio because I started to focus more on weight training, so I have been doing only 3X a week. I almost feel like giving up..but that wouldn't get me anywhere. I even hate to admit that I feel so discouraged right now.....

Don't be discouraged. This is the time to figure out what you need to change. It would help if you incorporate cardio. Are your calories too high? What are your macros? Protein/carbs/fat.

 

[innersanctuary]

My calories...definitely not too high. If anything I think they may be too low. 1200 or less....been trying to eat 5 or 6 times a day....feel like i'm stuffing my face...but still not getting in the calories...

Im not used to eating stuff like oats, yams, egg whites, chicken breast...I was only eating fruits and vegetables for a long time....so this is a change for me, and I feel bloaty. I want to gain muscle though...

My breakdown on fitday for yesterday is: well, too much fat...i had some cheese...18% carbs 42% protein, and 40% fat!

Need to know exactly what to eat.

 

[emilynichole]

Ok. Thanks. I'm actually really discouraged because I'm up in weight (AND, this is the kicker...I seem to have more cellulite now than I did before).....I hadn't been doing as much cardio because I started to focus more on weight training, so I have been doing only 3X a week. I almost feel like giving up..but that wouldn't get me anywhere. I even hate to admit that I feel so discouraged right now.....

First of all, welcome! Everyone here is great. You'll get all of the advice and encouragement you could ever hope for!

Don't be discouraged! You've come so far...and everyone has fluctuations. The worst thing you can do is give up - just power through it. You really can do this.

If all you were eating was fruits and vegetables before...you definitely weren't eating enough (or the right things). Thandie is definitely the expert on this - but all I can say is you need to be eating protein. Fruits, veggies, and complex carbs are essential as well, but without protein, you're not going to build the muscle you want. And I used to HATE eating any form of protein...now I love it.

You mentioned that you feel so full - like you're stuffing your face. Eating whole foods makes me feel fuller than eating processed foods or simple carbs. I also ate just fruits and veggies at one point in my life (not balanced at all). Once I incorporated other complex carbs (oats, whole grains) and protein, I felt full SO quickly. Because I was so scared of gaining weight, I stopped eating when I felt full, therefore not eating all the food I should have. So I was getting less calories than I should have (sounds like you think you might have this problem...) and not meeting my goals. It's good that you're so in touch with your body (not eating bread, cheese, or other things that make you feel bad)...you're definitely on the right track!

I wish you the best of luck!!! You're already doing GREAT!

 

[innersanctuary]

First of all, welcome! Everyone here is great. You'll get all of the advice and encouragement you could ever hope for!

Don't be discouraged! You've come so far...and everyone has fluctuations. The worst thing you can do is give up - just power through it. You really can do this.

If all you were eating was fruits and vegetables before...you definitely weren't eating enough (or the right things). Thandie is definitely the expert on this - but all I can say is you need to be eating protein. Fruits, veggies, and complex carbs are essential as well, but without protein, you're not going to build the muscle you want. And I used to HATE eating any form of protein...now I love it.

You mentioned that you feel so full - like you're stuffing your face. Eating whole foods makes me feel fuller than eating processed foods or simple carbs. I also ate just fruits and veggies at one point in my life (not balanced at all). Once I incorporated other complex carbs (oats, whole grains) and protein, I felt full SO quickly. Because I was so scared of gaining weight, I stopped eating when I felt full, therefore not eating all the food I should have. So I was getting less calories than I should have (sounds like you think you might have this problem...) and not meeting my goals. It's good that you're so in touch with your body (not eating bread, cheese, or other things that make you feel bad)...you're definitely on the right track!

I wish you the best of luck!!! You're already doing GREAT!

I really appreciate this. I keep telling myself...keep going. I really really enjoy exercising, and especially lifting weights...makes me feel stronger and healthier. I KNOW that I can't expect overnight results, and I'm kind of addicted to the scale, which I know is just an obsession I'm going to have to get rid of. I have lost a lot of inches. For instance, my waist used to be 38 inches, and now it is 27.....and LOL, I am going to need to get a new bra, because this strapless one keeps falling to my waist....it's the cellulite that is bothering me today....i don't know why there is more now than when I began...but I guess I'll just suck it up.

 

[Thandie]

My calories...definitely not too high. If anything I think they may be too low. 1200 or less....been trying to eat 5 or 6 times a day....feel like i'm stuffing my face...but still not getting in the calories...

Im not used to eating stuff like oats, yams, egg whites, chicken breast...I was only eating fruits and vegetables for a long time....so this is a change for me, and I feel bloaty. I want to gain muscle though...

My breakdown on fitday for yesterday is: well, too much fat...i had some cheese...18% carbs 42% protein, and 40% fat!

Need to know exactly what to eat.

This is what you can do..

Meal #1 3 scrambled egg whites and 1/3 cup oatmeal.
#2 Post workout Protein shake if you train in the mornings.
#3 Chicken or turkey or fish with brown rice and salad.
#4 Same as above, but have sweet potato or couscous or butternut squash, etc.
#5 Fish and green vegetables.

BTW, your fat was too high. Stay with 30-35g of fat.

 

[emilynichole]

I really appreciate this. I keep telling myself...keep going. I really really enjoy exercising, and especially lifting weights...makes me feel stronger and healthier. I KNOW that I can't expect overnight results, and I'm kind of addicted to the scale, which I know is just an obsession I'm going to have to get rid of. I have lost a lot of inches. For instance, my waist used to be 38 inches, and now it is 27.....and LOL, I am going to need to get a new bra, because this strapless one keeps falling to my waist....it's the cellulite that is bothering me today....i don't know why there is more now than when I began...but I guess I'll just suck it up.

Oh girl...trust me...I understand. I was actually anorexic at one point in my life...I had to take a semester off from college, move home, and go through treatment. It was devastatingly hard. I was weighing myself 20-25 times a day. I had scales break I was using them so much. I finally got so sick of being a slave to a number. I didn't know if I'd ever be able to live healthfully and enjoy working out without it becoming an EXTREMELY unhealthy obsession. So I know exactly how you feel. And...it can be done!

The best thing I can tell you is to get rid of your scale if you really can't help yourself. Weigh at the gym if you need to. The number is pretty pointless, really. If I remember correctly, Ironwings has pictures on her journal comparing her before and after...she weighs less in the before, but her body is way different and more lean/mucular in the after picture. It just goes to show how misleading that number can be. (it's on page six of Ironwing's journal).

If you ever need any advice or just want to talk about anything, feel free to PM me!

 

[innersanctuary]

Oh girl...trust me...I understand. I was actually anorexic at one point in my life...I had to take a semester off from college, move home, and go through treatment. It was devastatingly hard. I was weighing myself 20-25 times a day. I had scales break I was using them so much. I finally got so sick of being a slave to a number. I didn't know if I'd ever be able to live healthfully and enjoy working out without it becoming an EXTREMELY unhealthy obsession. So I know exactly how you feel. And...it can be done!

The best thing I can tell you is to get rid of your scale if you really can't help yourself. Weigh at the gym if you need to. The number is pretty pointless, really. If I remember correctly, Ironwings has pictures on her journal comparing her before and after...she weighs less in the before, but her body is way different and more lean/mucular in the after picture. It just goes to show how misleading that number can be. (it's on page six of Ironwing's journal).

If you ever need any advice or just want to talk about anything, feel free to PM me!

When I was in high school, my parents took in a young lady in her 20's who was anorexic/bulemic....she weighed about 60lbs. It was really difficult to watch her obsessions, and she was really mean too...I think it was all a part of the disease...and I understood that. Eventually, she had to be placed in a program at the hospital. She is perfectly fine now, got her degree, and is now actually an RN!

I wish I could throw the scale out, but my husband is worse than I am with that thing. The other thing is, he is constantly asking me what I weigh now. He asks me in the morning and at NIGHT! grrrr!

I'm going to look up Ironwings journal...not sure how to find it but Im sure I can figure it out.

This is where the fat came from yesterday...and I'm never eating cheese again.

Chicken, canned, meat only
cupcubic inchcan (5 oz) yieldsgramskglboz230
10.1
1.0
31.6
Cheese
cupcubic inchslicegramskglboz198
15.2
2.7
12.5



This is the best place ever to come to for answers...Thank you!!

 

[emilynichole]

Ironwings journal is on the second page of threads in this forum (women's fitness). It's about half-way down the page and it's called "ironwings journal." Hope it gives you some insight! She has a great journal to read through!

 

[slat1]

I thought I was fat when I was 7.5% bf. I only focused on the two millimeters of skin I could pinch on my lower abs.

 

[innersanctuary]

oh my... 7.5% bodyfat and you thought you were fat....

 

[hesnobradpitt]

oh my... 7.5% bodyfat and you thought you were fat....

Yes you seem to focus on what ever you can find , you have come so far since the start of this thread , im sooo glad you found your way here .

Welcome .

Brad.

 

[RADAR]

Great thread

RADAR