Sheena's Totally Lost

[Sheena]

Ok Girls, Ive been away a long while now.

I sent this originally in an e-mail to Warlobo last week and he refused to reply to it until I posted it on the board as he said this is good for others to learn by.

I hope he replies via this medium.

Ok here goes.

In a nutshell....

I used to train.

I got divorced and gave up cos I couldnt focus.

I wen on to Thai Boxing.

No I'm going back to grow.

I am very, very sensitive to AS so may choose carefully before I think about that ever again. I have not much quality muscle to speak of, but I am determined to go back and train, and eat well, and rest. For at least six good months I will do this naturally, and then maybe, and i mean maybe I may consider some Anavar.

Anyway I'm 5'9 and about 143lbs and my bodyfat is quite high (a very wild guess here is 22-25%) Im nearly 30 (jeez how depressing! lol).

As Ive just started to go back I devised this diet for myself.

Protein Shake
Instant Oats

Half a Myoplex
1 Fat Free Yogurt

Train in Lunch Hour

Half Bottle of Carbo Drink
Protein Shake

Can of Tuna
1tbsp Fat Free Mayo
Potato

Other half of Myoplex Yogurt

Steak & Veg
or
Fish Veg

Maybe if i'm still up (another protein shake)

So here's the queries.....

I get very, very watery from carbs, and I cannot ever seem to come down even when I diet and do cardio nowadays, also I crave sugars and starches like a bitch and find it very hard not to eats at least one pice of cnady (1 boiled sweet) after lunch.

Could be the BC Pill

This food in my opinion should be ok in my opinion, the thing that worries me I can never stay in reasonably good shape by just food alone, whereas so many others can, I have to rely on cardio, tell me that I'm not alone and it's not such an abnormal thing.

Don't get me wrong I like cardio, I respond very well to it, I even incorporated in Lobo's hour instead of 40 mins on an empty stomach.

I find it very hard to lose bodyfat nowadays, whereas I didn't 2-3 years ago, why has my metabolism changed so much? I find it hard to lose in the most classic female adipose areas, top of thigh, hips, & ass.

So the question is.... I want to do maybe 40 mins - 1 hour a day, but will it hinder my progress to grow.

Is it too much e.g If i were to diet for a comp in a couple of years time where would it frigging end, two hours a day.

Although I know many people who have dieted for shows guys and gals for whom 2 hours is not unusual.

I know u cannot have both, growing and cutting, but there must be a happy medium.

Please help me, I look like there is a thin ribby girl trying to get out of a fat ass!!! I have lean legs, and lean top half but the middle is starting to go wrong!!! Don't get me wrong I'm not a big fat girl, but I'm throroughly dissapointed with myself. Fortunately being tall I can get away with it.

I am very detremined and dedicated, feel free to say whatever and change food etc...

Love all you guys.

Just poured my heart out...

p.s If there are any typos, I apologise, had to get this in before the boss man came in. Lol!


Sheena xxx

 

[new@gettinbig]

Ok first of all you need to make changes in your diet!!! Cut out all the fat-free yogurt and your myoplex stuff.....Geez girl you need more FOOD! Real food is BEST....bars and shakes are for emergencies!!! You need more clean protein! Chicken, turkey breasts, lean red meat, cottage cheese, tuna, egg whites and so on. Lifting heavy is going to be your best route to go. Cardio is fine, but your strength training is what is going to boost your metabolism and create the lean mass etc.

Keep complex good carbs a part of your diet...oatmeal, yams, rice and veggies...Try a carb rotation diet...higher days on training days and low days on non training days. No carbs after 4pm..except your veggies. Drink at least 1 gallon of water a day...no sugar or junk...

Cardio in the am on an empty stomach. I think just replacing some of your myoplex meals will do wonders for you alone. 6 small meals a day...at least 1-1.5 grams of protein per lb. A good multi-vitamin and some flax seed oil...1 tbsp a day, or olive oil, nat pb etc. You need good fats in your diet. Change up your workouts every 4-6 weeks...try some hiit training w/ your cardio as well. It takes time..patience....and consistency. Read the boards..research and learn...and finally APPLY

 

[new@gettinbig]

P.S.....dont let personal shit keep ya from the gym...let it be a stress reliever for you!! You will feel better and staying out of the gym will ONLY make you feel worse and does nothing for you. You gotta keep on keepin on no matter what....Being in control of your body and lifting will help w/ your self-confidence and your over all state of mind

 

[Sheena]

Thanks new....I hope i get loads of replies to this... also what about a cheat day or cheat meal once a week.

So if I'm covered in this nasty BF now shal I biuld under it and get it off once I ve built, or shredd it off and start from new.

I just really wanna build now.

Obviosuly my metabolic rate is kinda shit, do you seriously think i will lose a bit of fat from food alone.

By the way I'm shit with ECA's they make me panic.

Sheena.

 

[new@gettinbig]

Eating clean is really going to help you...you will lose some bf...and the harder and heavier you lift the better!!!! Give yourself a cheat meal 1 x a week...I usually do it on saturdays. Make sure it is a meal and not an all day event Eating the small frequent meals of clean protein and training will boost your metabolism...you gotta keep at it though. how are you training now?? W6 has posted some kick ass workouts...lift each bodypart 1 x a week 1 week heavy, 1 week light. For example monday chest and back...legs...arms and shoulders. Make sure you do heavy back on a light leg workout week. Do a search you will find detailed workouts he has posted...they work...Ive trained w/ him for over a year and he reshaped me in a major way..went from 125-130 to 160 body fat never went over 15%. SImple and basic stuff too. Your diet is key!!!!!

 

[Sheena]

Ok New

I train very similar right now, but dont forget as i said I'm just getting back into after 18 months and everything is ultra sore.

I am training in the following way...

Mon - Biceps

Tue - Shoulders & Traps

Wed - Back

Thu - Quad & Calves

Fri - Tris & Hams

Sat - Rest

Sun - Chest

I do one part in my lucnh hour I find it better to concentrate on, i;m not going ultra hevay right now because it's my 2nd week back and i'm likely to rip something.

There y'go.

If you wanna chnage my diet based on my wieght & height let me know.

Sheena xx

 

[Phemomena]

after a long lay off, give yourself time... you didn't put on weight overnight and you won't take it off overnight either... It sucks that it's a long slow processes, but it is and rushing it only becomes more frustrating...

i would give myself at LEAST half the time you took off (so 9 months in your case) before making a solid judgement on a route to take... change things up every 6-8 weeks... variety is good... but i think your expecting results too quickly and setting yourself up for disappointment...


fine tune the diet, let your body adjust to the training and stop being so hard on yourself... it gets easier!

 

[FitFossil]

I'd swap the instant oats for the regular oats. The instant has more sugar and funny chemicals to make it instant. So, it has a high glycemic index, meaning it will raise your blood sugar a lot. The regular oats take longer to cook, but they also take longer to digest because they have a lower glycemic index. If you tend to crave carbs, pay special attention to the glycemic index of foods you eat. Keeping your blood sugar from drastic highs and lows will help.

You're eating tuna, which is a good source of omega 3 healthy fat, but you could probably benefit from supplementing with flaxseed or hemp oil.

How long have you been on the BC pill? It made me a fat magnet, especially in the butt, no matter how much I dieted or exercised. It was all I could do to prevent further fat gain! Once I went off, things went back to normal.

You're doing the right thing getting back into training (and joining this board)!

 

[Sheena]

Fit I have been on this board for a while now, just been away from it for a few months.

I am almost 30 and have been on the BC Pill since I was 17.

My water retention 10 days before a period is hideous.

But... (and u and I have actually had this convo before) I am too shit scared to get an IUD.

Correct me if I'm gravely mistaken here, I do know quite a bit about food, but not everything lol! but the Tuna I'm eating in Spring Water is not really Omega 3 fish, is it? Surely thats just Oily fish like Salmon, mackerel etc...? Or am I losing it?

There y'go.

Sheenaxx

 

[littlesha]

Tuna

The tuna--in and of itself---contains omega fatty acids. The oil that tuna is sometimes packed in is just a vegetable oil, and has nothing to do with the omega content.