Newbie/greetings and

[1toomanymornings]

Hi,

Let me begin by saying this forum contains a vast wealth of information and its great to see such a supportive community.

So yes I am new and wanted to to introduce myself and seek a bit of knowledge/advice from anyone who would like to comment.

I am 22 years old, 5'4", 158 pounds, with 31.6% Bodyfat, 108 pounds of fat free mass. Also, according to this tanita body comp test, my basal meatbolic rate is 1543 kcal.

My goal is to loose a lot of bodyfat and increase a lot of muscle in my gluts. And just be healthier i.e. not eat chemical/junk food, be able to walk fast up a huge hill w/o panting...

One of my main issues now is that I am really limited in my choices for cardio because my extra weight really hurts my joints. I used to run crosscountry in high school and played rugby in college (for 1 season). Now I could probably do a slow job for 20 minutes, definitley not a HIIT program like I would like to do. I do belong to a great gym so I have access to weight/cardio machines.

I have read a lot of information like "you cant build muscle and loose fat at the same time" (kinda disgruntling) and then have heard of the whole bulking cutting cycle (though not in much depth). So I am just kinda of looking for a routine that has proved sucessful for you or someone you know. Also how many calories should I consume per day? This forum is kinda intimindating because everyone has incredible dedication and everyone is in great shape, but I imagine a few people started in a state like my mine.

Any information, comments, or advice is GREATLY appreciated!
Thanks all!!

 

[ironwings]

Welcome and thanks for posting up! Although you may see some of us as in great shape, we all are on a journey. It makes no difference where you are in the journey - that is why we are all here and hang out like a bunch of fools ;-)

You'll get lots of advice no doubt...as bikinimom said - posting up what you currently do will help us give more customized feedback. Please don't be intimidated by all the building/lose fat/bulk/cut jargon. Honestly, you have no need at this point to focus on that. That will come in time. For now the most important thing to do is clean up your diet (I'm sure you will get tons of advice), start a cardio and strength training program, start drinking as much water as you can possibly hold, and get lots of sleep.

Your BMR is right on. Here is the calculation used for females:

655+(4.35xweight in pounds) + (4.7x height in inches) - (4.7 x age in years)

Yours is right at 1540. This would be ideal for weight loss - using activity to put you in a deficit. If you find that you do not have enough energy to sustain yourself, gradually add clean calories until you find what works for you.

About cardio - which you can start right now without any other advice on weight training or nutrition - start getting in some type of daily activity for 30 - 45 minutes 5 - 6 days a week. I understand about your joints (probably particularly your knees). Choose equipment that is not jarring - my favorite for clients with joint pain is the Arc, Elliptical, or Recumbent Bike. You may even find that you need to switch between equipment every other day or even during one session. Some people find this easier on their joints. P.S. you may need to work up to 5 or 6 days a week - you can start doing HITT when you get down in the mid 20's for bodyfat ;-)

I hope to see you around more often!

 

[Thandie]

Welcome!

 

[mommalu]

Welcome

 

[1toomanymornings]

Thank you everyone! You are all awesome!!! I think using this website/forum will really help me achieve my goals. You all look spectacular as well!!
I will try to answer your questions
1. Yes i have done some weight training before when I played rugby but I imagine our workout was created with different goals in mind. But maybe not. I also have used the "body scultping bible for woman" book, I don't know if you all have heard of it, but I followed that for a while in the past (1 year ago) and got some good results.
2. I have access to a pool....and I currently learning how to swim. I know...22 yo and I cant swim!

My current exercise (it changes week to week...I am bipolar I [[not an excuse I know; another reason founding a good routine will help me with that as well]] but here is what I usually do:
- I take a local hike w/ 3 substantial hills that is about 5-6 miles and try to go as fast as I can, usually takes me 2.5-3 hours. (2x a week)
-before holidays I would jog about 2 miles in the early morning 3x a week (but that was a long time, 10lbs ago).
- if I go the gym i do about 20 minutes on stationary bike and then 25 minutes on an elliptical machine and then sauna for as long as possible (2x per week)

My diet...(i rarley eat out. I cook almost all my meals and love experimenting/cooking but I eat HUGE portions of things that could easily be modified to be healthy)
- I eat a lot of berries w/ low or non fat vanilla yogurt.
-i eat alot of tuna, sole, tilipia ...any seafood i can get my hands on
- i use ALOT of olive oil (which = alot of calories)
- pasta (tomato based sauces)
- alot of rice n beans (homemade from dry small red beans or black beans)
-tempeh
- cottage cheese w/ canned fruit (sugary!!)
- pretzels and other useless carbs
- progresso chicken noodle soup (i love it for some reason, maybe b/c it contains msg?)
-stir frys
- soup is my favorite food

I've read around some threads about using whole grain like barley/old fashioned oats, etc and also beans as a good source of protein. I need to cut out alot of oil I use in my cooking and stop baking desserts (bad hobby).
Tonight I will have some extra time and plan to check out alot of threads much more throroughly. Esp clean diet threads. I am taking your advice on starting cardio, I did my "hike" today and tomorrow will be roadbiking for a while a friend.

Is cardio in the morning on empty stomach the best? I have found arguments supporting both views.

Thank you all! I am going to try to post up a picture soon...(omg will that be humbling).

 

[eddymerckx]

welcome--I gave you a 7 day Platinum Membership that will let you access more information via the "search" function--if you have a question--there is 10 years-worth of posts out there to help.

best of luck on your journey

-em

 

[ironwings]

Thank you everyone! You are all awesome!!! I think using this website/forum will really help me achieve my goals. You all look spectacular as well!!
I will try to answer your questions
1. Yes i have done some weight training before when I played rugby but I imagine our workout was created with different goals in mind. But maybe not. I also have used the "body scultping bible for woman" book, I don't know if you all have heard of it, but I followed that for a while in the past (1 year ago) and got some good results.
2. I have access to a pool....and I currently learning how to swim. I know...22 yo and I cant swim!

My current exercise (it changes week to week...I am bipolar I [[not an excuse I know; another reason founding a good routine will help me with that as well]] but here is what I usually do:
- I take a local hike w/ 3 substantial hills that is about 5-6 miles and try to go as fast as I can, usually takes me 2.5-3 hours. (2x a week)
-before holidays I would jog about 2 miles in the early morning 3x a week (but that was a long time, 10lbs ago).
- if I go the gym i do about 20 minutes on stationary bike and then 25 minutes on an elliptical machine and then sauna for as long as possible (2x per week)

My diet...(i rarley eat out. I cook almost all my meals and love experimenting/cooking but I eat HUGE portions of things that could easily be modified to be healthy)
- I eat a lot of berries w/ low or non fat vanilla yogurt.
-i eat alot of tuna, sole, tilipia ...any seafood i can get my hands on
- i use ALOT of olive oil (which = alot of calories)
- pasta (tomato based sauces)
- alot of rice n beans (homemade from dry small red beans or black beans)
-tempeh
- cottage cheese w/ canned fruit (sugary!!)
- pretzels and other useless carbs
- progresso chicken noodle soup (i love it for some reason, maybe b/c it contains msg?)
-stir frys
- soup is my favorite food

I've read around some threads about using whole grain like barley/old fashioned oats, etc and also beans as a good source of protein. I need to cut out alot of oil I use in my cooking and stop baking desserts (bad hobby).
Tonight I will have some extra time and plan to check out alot of threads much more throroughly. Esp clean diet threads. I am taking your advice on starting cardio, I did my "hike" today and tomorrow will be roadbiking for a while a friend.

Is cardio in the morning on empty stomach the best? I have found arguments supporting both views.

Thank you all! I am going to try to post up a picture soon...(omg will that be humbling).

I am personally a fan of fasted morning cardio but yes, it is controversial. Do I think it is the absolute best way to do cardio? No. Just get it in. See what works for you. When do you feel best? When do you have time? All of those things have to come in play. Certainly if you are curious you should try it ;-)

Sounds like you are on the right track. I'll leave the diet advice to others - you really aren't looking terribly bad. Next will be to add a great weight training program. Play around in the gym and see what you like. Free weights? Dumbbells? Machines? Looks like BikiniMom might be giving you training advice!!

Good luck...feel free to post in any thread that you have questions about - most of the ladies on here are all over it! You are in good hands.

 

[superqt4u2nv]

Welcome

 

[Thandie]

Ok,It's best to have 4 to 5 small meals a day to start with.
Eggwhites with 1 yolk.
Oatmeal or cream of wheat.
Grilled chicken with a salad or brown rice.
Tuna fish or turkey with vegetables or sweet potato.
Protein shake.
Any vegetables.
Fish.
flax seed oil.
Fish oil.

Keep it simple without making it too fancy and you'll always do well.

Keep the starchy vegetables such as sweet potato in the early part of the day and the green leafy vegetables at night.
Remember, this is a transition that can be made gradually. You don't have to change everything overnight. However, it's best to be consistent as you make a gradual change.

Any questions, please ask..

 

[1toomanymornings]

Thanks thandie and bikinimom!
After a few years of weight loss and gain I am now finally accepting that there is no easy/quick way to get the body you want. I've been doing good these past few days; doing various gym machines (no weights right now) and working on swimming (i can only do the frog style one right now). Sometimes I get frustrated and angry at myself but then realize take it day at a time and eventually something will happen. (i love these little things).