New to EF :)

[Canada192]

Hi everyone! I am loving this site, I spend all day on here at work (when I should be working) .. there is so much to read and learn about! You ladies are great, I love the motivation and encouragement you can give to others who need it. I can't get enough of this site

Anyway, I am needing some critiquing and advice on my diet/training. I have been active at the gym for almost a year now, but in the past 2-3 months have been going stronger. I quit smoking in January and have noticed that I feel a LOT better now.

STATS:
23 years old
5'10
149 lbs
BF: 21% (waiting on a more accurate measurement)
Hips: 38 in
Waist: 30 in
Calf: 15 in
Thigh: 25 in

My gym routine is (unless I have to work a double during the week):

back/shoulders, 40 mins cardio
legs, 30 mins cardio
rest day
arms, 40 mins cardio
chest/abs, 40 mins cardio
active day (walking/light cardio)
rest day

Usually I do weight training for around 30-50 mins per session.


Diet (Is going to need a lot of work):

M1: - 2 pcs whole wheat toast w/1 tbsp peanut butter & 1 tbsp wildberry jam
- 1 cup orange juice OR 1 cup 1% milk

OR

- 2 whole eggs, 2 pcs whole wheat toast
- 1 cup orange juice OR 1 cup 1% milk

M2: - 1/3 cup granola
- 1/4 cup fat free vanilla yogurt
- 1/8 cup frozen mixed berries
- 1 cup tea with 2 milk and 1.5 sugar

M3: - 1 chicken breast, 1 cup lettuce, 1/4 cup cucumbers, 1 tbsp calorie wise ranch dressing, 1/4 cup shredded marble cheese (in pesto wrap)
- 2 cups water

M4: - 1 cup strawberries OR 1 banana OR some sort of fruit
- 1 cup tea with 2 milk and 1.5 sugar

M5: - 6-8 oz pork, beef or 1 chicken breast
- 1 potato
- 1 cup green veg. &/or 2 cups salad

I also take 1 multivitamin and 1 vitamin C daily. I am on tri-cyclen birth control pills as well.

Please let me know where I can improve, I know there are a lot of things that need to be fixed, so please help!! My ultimate goal is to build muscle/gain strength; tighten up everything; lose some of the excess fat I have in my mid-section and be heathier.

Thanks a million!

 

[Thandie]

Hi everyone! I am loving this site, I spend all day on here at work (when I should be working) .. there is so much to read and learn about! You ladies are great, I love the motivation and encouragement you can give to others who need it. I can't get enough of this site

Anyway, I am needing some critiquing and advice on my diet/training. I have been active at the gym for almost a year now, but in the past 2-3 months have been going stronger. I quit smoking in January and have noticed that I feel a LOT better now.

STATS:
23 years old
5'10
149 lbs
BF: 21% (waiting on a more accurate measurement)
Hips: 38 in
Waist: 30 in
Calf: 15 in
Thigh: 25 in

My gym routine is (unless I have to work a double during the week):

back/shoulders, 40 mins cardio
legs, 30 mins cardio
rest day
arms, 40 mins cardio
chest/abs, 40 mins cardio
active day (walking/light cardio)
rest day

Usually I do weight training for around 30-50 mins per session.


Diet (Is going to need a lot of work):

M1: - 2 pcs whole wheat toast w/1 tbsp peanut butter & 1 tbsp wildberry jam
- 1 cup orange juice OR 1 cup 1% milk

OR

- 2 whole eggs, 2 pcs whole wheat toast
- 1 cup orange juice OR 1 cup 1% milk

M2: - 1/3 cup granola
- 1/4 cup fat free vanilla yogurt
- 1/8 cup frozen mixed berries
- 1 cup tea with 2 milk and 1.5 sugar

M3: - 1 chicken breast, 1 cup lettuce, 1/4 cup cucumbers, 1 tbsp calorie wise ranch dressing, 1/4 cup shredded marble cheese (in pesto wrap)
- 2 cups water

M4: - 1 cup strawberries OR 1 banana OR some sort of fruit
- 1 cup tea with 2 milk and 1.5 sugar

M5: - 6-8 oz pork, beef or 1 chicken breast
- 1 potato
- 1 cup green veg. &/or 2 cups salad

I also take 1 multivitamin and 1 vitamin C daily. I am on tri-cyclen birth control pills as well.

Please let me know where I can improve, I know there are a lot of things that need to be fixed, so please help!! My ultimate goal is to build muscle/gain strength; tighten up everything; lose some of the excess fat I have in my mid-section and be heathier.

Thanks a million!

Hi Canada-

Welcome to the board!

I'm going to help you with your diet to start with.

Five meals is good, but you need to clean it up.

I will mention the things you should avoid and the things to consider.
AVOID: having lots of fuit, juices, sodas, which equals sugar.
Bread, pasta, anything with four or wheat, anything fried..
READ THE LABELS..
Only you can take care of your body, no one else can. So check everything you eat.

Example diet:

#1 3 or 4 eggs (one yolk or all whites)
Oatmeal.
Coffe or tea.

#2 Chicken or turkey or tuna fish or fish or beef with brown rice or sweet potato.
#3 Protein drink
#4 Chicken or tuna fish or fish or turkey with a salad or vegetables
#5 One pc of fruit or 10 pc 0f nuts.
#6 Fish and vegetables or salad. I usually eat the starchy carbs in the beginning of the day and keep the simple carbs and fish for the latter part of the day.

Count your calories. Peanut butter and nuts are an exellent source of fat. However it doesn't mean you'll eat it a few times a day or you'll end up with too much fat, then have to work hard to burn it off
You can also make your own concoction with the food I listed. Combine whatever you'd like.
Any questions?

 

[bw1]

Welcome to the board. Great information here.

 

[dirty~d~]

Welcome to EF!!

The women (and most of the men) here are fabulous and loaded with knowledge. Which goal is most critical to you, right now?

 

[Ash1978]

Just wanted to say hi & welcome to the board!

 

[GUARDIAN]

 

[Canada192]

Thanks for saying hello everyone! Thandie - thanks for the diet info...I have been trying to clean it up but I find my biggest obstacle is time. It's so hard to find time to prepare the proper meals the day before for the next day, so I think that's where I go wrong. Perhaps I will try and cook enough chicken for the week and keep it in the fridge and have fish on hand (Easy enough being from Northern Ontario) as much as I can for quick meal preparation. Another obstacle I am having a hard time with is that I am not a huge fan of tuna, oatmeal or nuts which seriously limits my diet options. I think the dislike for oatmeal could be just because I don't know how to prepare it properly. Tuna I will eat, but it's the same - I don't really know what to do with it, as I cannot eat it on its own. Now - you say not too much fruit, but everywhere else I read tells me to eat lots of fruit. Living with an italian man, it's VERY hard to avoid pasta - so if needed would you recommend whole grain pasta as opposed to regular? Thanks again!!

DirtyD - The ultimate goal in my mind is to tighten my butt, hips and thighs, and then once this is achieved (or during the process) I would like to build muscle. Now bulkyness isn't an issue as I know it would take ALOT of work to even begin to look like this, and besides - when you want muscle, wouldnt you want to be able to see it?


I should also confess - the weekends are horrible for me as I work in a sports bar, and if a customer buys us a drink, we are supposed to drink it, which is great because its free, but not great because its alcohol and a lot more unnecessary calories. I do allow myself one cheat meal - and it usually falls on a night I am working there.


Can anyone suggest some supplements &/or fat burners to take to help me get over this rut in losing the bit of extra fat? I am not at all worried about the number on the scale, I'm concerned with how my clothes are fitting and what i look like in a bikini

Thanks guys!

 

[GUARDIAN]

www.proteabody.com

Xplosive Burn

Thanks for saying hello everyone! Thandie - thanks for the diet info...I have been trying to clean it up but I find my biggest obstacle is time. It's so hard to find time to prepare the proper meals the day before for the next day, so I think that's where I go wrong. Perhaps I will try and cook enough chicken for the week and keep it in the fridge and have fish on hand (Easy enough being from Northern Ontario) as much as I can for quick meal preparation. Another obstacle I am having a hard time with is that I am not a huge fan of tuna, oatmeal or nuts which seriously limits my diet options. I think the dislike for oatmeal could be just because I don't know how to prepare it properly. Tuna I will eat, but it's the same - I don't really know what to do with it, as I cannot eat it on its own. Now - you say not too much fruit, but everywhere else I read tells me to eat lots of fruit. Living with an italian man, it's VERY hard to avoid pasta - so if needed would you recommend whole grain pasta as opposed to regular? Thanks again!!

DirtyD - The ultimate goal in my mind is to tighten my butt, hips and thighs, and then once this is achieved (or during the process) I would like to build muscle. Now bulkyness isn't an issue as I know it would take ALOT of work to even begin to look like this, and besides - when you want muscle, wouldnt you want to be able to see it?


I should also confess - the weekends are horrible for me as I work in a sports bar, and if a customer buys us a drink, we are supposed to drink it, which is great because its free, but not great because its alcohol and a lot more unnecessary calories. I do allow myself one cheat meal - and it usually falls on a night I am working there.


Can anyone suggest some supplements &/or fat burners to take to help me get over this rut in losing the bit of extra fat? I am not at all worried about the number on the scale, I'm concerned with how my clothes are fitting and what i look like in a bikini

Thanks guys!

 

[Thandie]

Thanks for saying hello everyone! Thandie - thanks for the diet info...I have been trying to clean it up but I find my biggest obstacle is time. It's so hard to find time to prepare the proper meals the day before for the next day, so I think that's where I go wrong. Perhaps I will try and cook enough chicken for the week and keep it in the fridge and have fish on hand (Easy enough being from Northern Ontario) as much as I can for quick meal preparation. Another obstacle I am having a hard time with is that I am not a huge fan of tuna, oatmeal or nuts which seriously limits my diet options. I think the dislike for oatmeal could be just because I don't know how to prepare it properly. Tuna I will eat, but it's the same - I don't really know what to do with it, as I cannot eat it on its own. Now - you say not too much fruit, but everywhere else I read tells me to eat lots of fruit. Living with an italian man, it's VERY hard to avoid pasta - so if needed would you recommend whole grain pasta as opposed to regular? Thanks again!!

DirtyD - The ultimate goal in my mind is to tighten my butt, hips and thighs, and then once this is achieved (or during the process) I would like to build muscle. Now bulkyness isn't an issue as I know it would take ALOT of work to even begin to look like this, and besides - when you want muscle, wouldnt you want to be able to see it?


I should also confess - the weekends are horrible for me as I work in a sports bar, and if a customer buys us a drink, we are supposed to drink it, which is great because its free, but not great because its alcohol and a lot more unnecessary calories. I do allow myself one cheat meal - and it usually falls on a night I am working there.


Can anyone suggest some supplements &/or fat burners to take to help me get over this rut in losing the bit of extra fat? I am not at all worried about the number on the scale, I'm concerned with how my clothes are fitting and what i look like in a bikini

Thanks guys!

Everyone has the same issue... Time to prepare meals. However, it depends on how badly you want to look good and somehow, the time is there.

If you don't like otameal, maybe cream of wheat?
or I'll tell you how I make it.
Buy McAnn's Irish oatmeal steel cut. I think Quaker is garbage.

1 cup of water
1/3 cup od oatmeal
1/4 tsp salt
sprinkle cinnammon, nutmeg and 5 pc of whole cloves.
1 splenda and 2 stevia (My personal taste) but you can use splenda to taste.

Boil water with all the spices in it including salt and splenda.
Once is boiling lower the fire to simmer, add oatmeal and stir to your liking of thickness. Pronto!

You don't have to eat Tuna or nuts if you don't like it. However, have a teaspoon of flaxseed oil per day. You can put it in your protein drink and won't taste it.

Alcohol: if you work at that establishment, can you secrectly tell the bartender to make you a colored cub soda or something healthier? Don't know, just trying!

No fat burner in the world will help you get where you want to be unless you clean up your diet and stop drinking alcohol. Is that simple...

Once you clean the diet, there are a number of supplements you can take, but at this point will be pointless.

Hope that helps!

 

[needtogetaas]

Welcome to ef girl. We are all here to help and motivate you as much as we can. I gave you a free plat for a week to help you check out the site and search.

Please put up a avi during this free week because you will no be able to once its over. Unless you go plat. Welcome to the family.

 

[Canada192]

Thanks Thandie - I will be sure to try the oatmeal and let you know how I like it! Thanks again for the info - I will keep you posted on my diet progress.

Thanks for the Plat Membership! I really appreciate it I will definetly take advantage in the next week and search around.

Explosive Burn - how many in a bottle and how many should I be taking? How long before I workout should I be taking them? Also, that proteabody.com doesn't ship to Canada, so I'm wondering if there's another possibility for that.

Thanks!!

 

[GUARDIAN]

Thanks Thandie - I will be sure to try the oatmeal and let you know how I like it! Thanks again for the info - I will keep you posted on my diet progress.

Thanks for the Plat Membership! I really appreciate it I will definetly take advantage in the next week and search around.

Explosive Burn - how many in a bottle and how many should I be taking? How long before I workout should I be taking them? Also, that proteabody.com doesn't ship to Canada, so I'm wondering if there's another possibility for that.

Thanks!!

I believe there is 60 in a bottle and you would take 2 a day. I would time them near workouts. Otherwise once in the morning and the other in the late afternoon.

 

[Canada192]

Thanks Guardian Appreciate it.

I was wondering if someone could help me with the ratios in my diet also. What would be an ideal amount of protein to be taking in each day? And how much sodium is ideal, because I know I am consuming far too much.

Thanks

 

[Beachboy6294]

Thanks for saying hello everyone! Thandie - thanks for the diet info...I have been trying to clean it up but I find my biggest obstacle is time. It's so hard to find time to prepare the proper meals the day before for the next day, so I think that's where I go wrong. Perhaps I will try and cook enough chicken for the week and keep it in the fridge and have fish on hand (Easy enough being from Northern Ontario) as much as I can for quick meal preparation. Another obstacle I am having a hard time with is that I am not a huge fan of tuna, oatmeal or nuts which seriously limits my diet options. I think the dislike for oatmeal could be just because I don't know how to prepare it properly. Tuna I will eat, but it's the same - I don't really know what to do with it, as I cannot eat it on its own. Now - you say not too much fruit, but everywhere else I read tells me to eat lots of fruit. Living with an italian man, it's VERY hard to avoid pasta - so if needed would you recommend whole grain pasta as opposed to regular? Thanks again!!

DirtyD - The ultimate goal in my mind is to tighten my butt, hips and thighs, and then once this is achieved (or during the process) I would like to build muscle. Now bulkyness isn't an issue as I know it would take ALOT of work to even begin to look like this, and besides - when you want muscle, wouldnt you want to be able to see it?


I should also confess - the weekends are horrible for me as I work in a sports bar, and if a customer buys us a drink, we are supposed to drink it, which is great because its free, but not great because its alcohol and a lot more unnecessary calories. I do allow myself one cheat meal - and it usually falls on a night I am working there.


Can anyone suggest some supplements &/or fat burners to take to help me get over this rut in losing the bit of extra fat? I am not at all worried about the number on the scale, I'm concerned with how my clothes are fitting and what i look like in a bikini

Thanks guys!

I have always had problems with time also so I usually cook on sunday and wednesday nights so I have enough chicken and yams ready for the week. If you don't like tuna you can also buy the cans of chicken instead. I get sick of tuna plain after awhile and I have some no sodium/sugar/fat raspberry vinergrette on it which makes it so much better. It doesn't sound like it would be good but they have other flavors too.

The bar thing also I worked in bars for awhile and alot of our girls would drink fake shots/drinks so they would still make the bar money and not get drunk. I hope you enjoy the board and have a great weekend.

 

[OMEGA]

Welcome!

Your are in one of THE best Communities

 

[Thandie]

Thanks Thandie - I will be sure to try the oatmeal and let you know how I like it! Thanks again for the info - I will keep you posted on my diet progress.

Thanks for the Plat Membership! I really appreciate it I will definetly take advantage in the next week and search around.

Explosive Burn - how many in a bottle and how many should I be taking? How long before I workout should I be taking them? Also, that proteabody.com doesn't ship to Canada, so I'm wondering if there's another possibility for that.

Thanks!!

I don't know what your macros are, but I'd keep it at 150/125/30
Make sure however you eat clean. The worst thing you want to do is have those macros loaded with sugar and things you shouldn't be having..

 

[Donnie Darko]

Thanks Thandie - I will be sure to try the oatmeal and let you know how I like it! Thanks again for the info - I will keep you posted on my diet progress.

Thanks for the Plat Membership! I really appreciate it I will definetly take advantage in the next week and search around.

Explosive Burn - how many in a bottle and how many should I be taking? How long before I workout should I be taking them? Also, that proteabody.com doesn't ship to Canada, so I'm wondering if there's another possibility for that.

Thanks!!

Actually, we do ship to Canada and all over the world. I have shipped to Spain, UK, France, all of Scandinavia, mediterranean countries, India, oh...Bosnia of all places, Thailand, Hong Kong, Japan, Australia, NZ, and a few places in between....but never Russia or the Mideast though.

 

[blueta2]

Hi, welcome to crazy town ;-)
There are a lot of amazing ladies here.

My opinion, skip the fat burners and just keep working out. I'm a lot older than you and lost a lot of my BF with working out alone. My diet has never been super clean and I don't think it needs to be super clean unless you want to compete.

Going overboard gives more room for failure
Just my 2 cents

 

[Beachboy6294]

Hi, welcome to crazy town ;-)
There are a lot of amazing ladies here.

My opinion, skip the fat burners and just keep working out. I'm a lot older than you and lost a lot of my BF with working out alone. My diet has never been super clean and I don't think it needs to be super clean unless you want to compete.

Going overboard gives more room for failure
Just my 2 cents

How was my e-gf's weekend? What do you mean by their are some amazing ladies here? What about men? lol

 

[MichaelScott]

welcome

 

[blueta2]

How was my e-gf's weekend? What do you mean by their are some amazing ladies here? What about men? lol

Hey hun, my weekend was pretty good.
There are as amazing men as women here, but I was ref to the ladies because this was posted in the woman's forum
Great peeps here, period! ;-)

 

[titeNtonedN08]

welcome to EF! everyone's super helpful and knowledgeable here.. good luck!

 

[Beachboy6294]

welcome to EF! everyone's super helpful and knowledgeable here.. good luck!

Hello and how are you? I haven't seen your name also so have you been coming to EF for awhile?

 

[titeNtonedN08]

Hello and how are you? I haven't seen your name also so have you been coming to EF for awhile?

yup! another newbie.. i've been lurking for a couple weeks.. i'm doing well, thanks for the welcome!

 

[sessa]

You have had some great suggestions regarding the nutrition. You don't have to remove the pasta. I eat ww pasta all the time. I only eat 3/4 cup cooked value. (or approx 3oz). Every body's body responds differently to food. I still eat ww bread and pasta and I don't bloat from it. The ww bread I buy is low carb. SO I get 2 slices for 18g of carbs. I make a chicken sandwich with that.

Before you start to take the fat burner, try to get the diet 100% down. Then when you hit the plateau, add the fat burner.

Also, alcohol will hinder your fat loss. What you should do is when people buy you drinks, take a shot with them of water. Tell them "Thanks for the shot of vodka" but at the bar fill it with water. This will also add more money in your pocket later in the night I know lots of waitresses that do that.

 

[trubluesue]

Hey - welcome to the best site anywhere! I was looking at your diet....ya know, the best resource I have for cleaning it up and eating WELL is in the fitness kitchen e-book...totally turned my diet around, and by cooking a couple of times a week, I can totally avoid the "there's nothing to eat" thing...<grin>

 

[Bikini Mod]

WERD on all that was said before me.

I tended bar for years as well and what I used to do instead of accepting a fake shot I would say, "Thanks for the drink but I am a bodybuilder so muscles and drink don't mix - but I will gladly accept the tip!!" Whatever they were drinking, the most expensive drink, that was matched and went into my tipjar. I NEVER had a negative reaction to that. But if that is not an alternative, then just have them buy you shots of vodka (read = WATER) and still the money goes into your pocket.

I have a question about your training...

How long have you been doing so much cardio? It is EXCELLENT that you have two rest days.

Welcome to the board!