Please Scroll Down to See Forums Below I'm not that interested in bodybuilding or gain lots of muscle. I only want to be soft and girlie, but I really want to lose weight. I weigh 170 pounds ( I don't know my body fat percentage but it's probably rather high for I don't have much muscle) and I think the goal I want to set is around 130 pounds. I really need help with what excersices I need to be doing. Any suggestions for me?
some one help me?
- Thread starter Nw'sgirl
- Start date
Well, what are you doing now?
Do you workout at all?
What is your diet like?
How tall are you?
Have you been 130lbs before?
Why/How did you pick 40lbs to lose?
In case you can't tell, we need more information in order to give advice. Tell more about yourself and maybe some people will try to help.
Do you workout at all?
What is your diet like?
How tall are you?
Have you been 130lbs before?
Why/How did you pick 40lbs to lose?
In case you can't tell, we need more information in order to give advice. Tell more about yourself and maybe some people will try to help.
D
DepressiveJuice
Guest
just make sure you are doing this for yourself and not for some guy. otherwise, you might not get the results you are looking for
No, I don't work out at all. My diet's, well..... let's just say that needs work too. I think I'm around 5'7". I was 135lb about 2 years ago but even then I was a little bit chubbier than I cared to be. So I figure even if I lost 30 pounds I would look and feel a lot better (I would also finally fit into most of my clothes again!)
I just need something to start me off again. I have no way of getting to a gym just yet so I'll have to work around that.
P.S. I am not doing this for some guy, I've tried that before and only ended up depressed and gaining weight. This is now to be done entirely for myself
I just need something to start me off again. I have no way of getting to a gym just yet so I'll have to work around that.
P.S. I am not doing this for some guy, I've tried that before and only ended up depressed and gaining weight. This is now to be done entirely for myself
Nw'sgirl said:
Great attitude. Keep smiling and working hard.
B True
Help me
new'sgirl i feel you on the weight gain and shit. I used to be 135 and too cute now i'm 155 and i feel like a tub of shit. Some days i'm motivated and some days i'm not. But you just have to keep thinking positive about yourself and before you know it we'll both be PHAT..
new'sgirl i feel you on the weight gain and shit. I used to be 135 and too cute now i'm 155 and i feel like a tub of shit. Some days i'm motivated and some days i'm not. But you just have to keep thinking positive about yourself and before you know it we'll both be PHAT..
THeMaCHinE
New member
Diet is #1. This is very basic and there are many approaches to try, but I'll give you a broad plan if you are just looking for something. I'm sure the ladies here will add their own insight.
As a starting point, take the weight you want to be (130) * the (estimated) numbers of calories to maintain that weight (15) = 1950; now, add 400 (as the body excretes unprocessed calories each day), which brings your total to 2350.
2350 calories per day will be the starting point. Try an isocaloric diet, which is a third each of fat/carbs/protein. This will = 783 cal in each segment.
783/9 (9 cal per gram for fat) = 87 grams fat per day
783/4 (4 cal per gram for carbs/protein) = 196 grams carbs and 196 grams of protein each day.
Now, spread your meals at least over 5 meals (preferably 6+ meals) per day (and when I say meal, it means food ingestion, which could be as simple as a glass of milk); this will keep your metabolism ramped up. Eat as much roughage as you want; make sure you are getting good fiber. Eat at least 3 whole food meals each day. Fat sources should be primarily poly/mono sources; avoid tranfatties and partially hyrdogeneated fats. Avoid salting foods. Avoid simple sugars. Avoid alcohol (and if you do drink it, add in 7 (empty) calories per gram for each drink towards your daily calorie total).
Also, drink lots of water. At least 32oz per 50 lb, per day.
Keeping a diet log will be *key* if you want to succeed at this; a good, free one can be found at www.fitday.com -- there's more, and I may have missed a few things, but this should be a pretty good stab at a basic dieting approach.
As a starting point, take the weight you want to be (130) * the (estimated) numbers of calories to maintain that weight (15) = 1950; now, add 400 (as the body excretes unprocessed calories each day), which brings your total to 2350.
2350 calories per day will be the starting point. Try an isocaloric diet, which is a third each of fat/carbs/protein. This will = 783 cal in each segment.
783/9 (9 cal per gram for fat) = 87 grams fat per day
783/4 (4 cal per gram for carbs/protein) = 196 grams carbs and 196 grams of protein each day.
Now, spread your meals at least over 5 meals (preferably 6+ meals) per day (and when I say meal, it means food ingestion, which could be as simple as a glass of milk); this will keep your metabolism ramped up. Eat as much roughage as you want; make sure you are getting good fiber. Eat at least 3 whole food meals each day. Fat sources should be primarily poly/mono sources; avoid tranfatties and partially hyrdogeneated fats. Avoid salting foods. Avoid simple sugars. Avoid alcohol (and if you do drink it, add in 7 (empty) calories per gram for each drink towards your daily calorie total).
Also, drink lots of water. At least 32oz per 50 lb, per day.
Keeping a diet log will be *key* if you want to succeed at this; a good, free one can be found at www.fitday.com -- there's more, and I may have missed a few things, but this should be a pretty good stab at a basic dieting approach.
I think 2350 calories is too much to try to lose weight. 87gm of fat is pretty steep to. You may find that you are already ingesting this amount.
To began a weight loss/fat loss program, I'd suggest you began some type of cardio 30min 3 X a week. Since you can't get to the gym, try an exercise video (aerobic) or try some jogging around the neighborhood or even simple jumping jacks, jumping rope or jogging in place. You should also do some toning (you are not interested in getting big). But you still need some sort of resistance. Try simple squats, step-ups (on a chair), push-ups (assisted) crunches. lunges, and bicep curls and kickbacks with canned food or water bottles if you do not have access to dumbbells.
Eat low-fat meat, high-fibrous veggies and healthy starches. Minimize your starches as the day wears on. On days you dont exercise, be aware of your carbs.
To began a weight loss/fat loss program, I'd suggest you began some type of cardio 30min 3 X a week. Since you can't get to the gym, try an exercise video (aerobic) or try some jogging around the neighborhood or even simple jumping jacks, jumping rope or jogging in place. You should also do some toning (you are not interested in getting big). But you still need some sort of resistance. Try simple squats, step-ups (on a chair), push-ups (assisted) crunches. lunges, and bicep curls and kickbacks with canned food or water bottles if you do not have access to dumbbells.
Eat low-fat meat, high-fibrous veggies and healthy starches. Minimize your starches as the day wears on. On days you dont exercise, be aware of your carbs.
D
Deleted member 33117
Guest
Nw'sgirl, at 170 ibs, I would go with 1700-1800 cals on a ckd. I usually cut on 3500 cals, but I'm male and weigh more. You could probably lose 2 ibs of bf a week at first on 1800 using a ckd (read the sticky on the diet board), a solid lifting routine, and 30-45 minutes of cardio 4-5 times a week.
THeMaCHinE
New member
The key is to pick something manageable and stick with it. Don't go too low on calories or your body will slow down its metabolism to compensate. (You will also loose what muscle you have rapidly; you may weigh less, but your body composition will be less favorable.) It's a hard concept intuitively, but sometimes you need to eat more, more often to loose weight.
If anything, start at a higher calorie level and work downwards based on mirror feedback. You also need to understand that we don't process all the calories we take in, up to 500 kcal/day are excreted through waste. (so, in my above example, you'd take in 2350, but process as little as 1850).
Quality calories are key; not just fat, but good omega-3s (fish oil) and quality mono/poly sources; not just carbs, but low II (insulin index) carbs (sugary carbs only before/after workouts) (if at all); good quality protein sources (meats, fish, whey powder); little to no alcohol.
Bodyweight exercises are a good addition; cardio, if you find it fun/motivating, is fine, but not necessary. Start with getting your diet in check. *journal everything you eat* Eat adequately for the weight you want to maintain and eat often to keep your metabolism ramped up.
If anything, start at a higher calorie level and work downwards based on mirror feedback. You also need to understand that we don't process all the calories we take in, up to 500 kcal/day are excreted through waste. (so, in my above example, you'd take in 2350, but process as little as 1850).
Quality calories are key; not just fat, but good omega-3s (fish oil) and quality mono/poly sources; not just carbs, but low II (insulin index) carbs (sugary carbs only before/after workouts) (if at all); good quality protein sources (meats, fish, whey powder); little to no alcohol.
Bodyweight exercises are a good addition; cardio, if you find it fun/motivating, is fine, but not necessary. Start with getting your diet in check. *journal everything you eat* Eat adequately for the weight you want to maintain and eat often to keep your metabolism ramped up.
JJFigure
New member
Nw'sgirl said:
That would be too low a kcaloric value for you initially; you may not like this answer, but the best way to permanently lose bodyfat is by losing it gradually. Ideally, you want to train your body to live at a new fat setpoint and not fight to go back to the old bodyweight at the drop of a hat. To do this, you lose 5-10 lbs., and maintain that weight for 4-6 weeks (the longer the better). Once your body has adjusted, you can try to lose another 5-10 lbs., hold your new weight another 4-6 weeks, etc., and continue losing weight in this manner. Yes, it may take a while, but you didn't put the fat on overnight, either. And, your chances of keeping the weight off permanently increase greatly.
With this in mind, at a 10 lb. initial weight loss, your "ideal" bodyweight would be 160 lbs (170 - 10). 10x160 = 1600 kcals/day. If you drop kcals too fast, your body will revolt and go into starvation mode. So, you want to keep them as high as possible and still lose 1-2 lbs./week.
Now, if you were to actually start lifting and increase your muscle mass, you may actually get to the point where you could increase your kcals and continue to lose weight. That's the best of all worlds! Of course, you have to figure out that muscle is your friend, not your enemy, and no matter how hard you train in the gym - even if you're a freak of nature - you're not going to build a lot of muscle. Unless you started using AAS - even then, you have to live, eat, train, and have the genetics for significant muscle development.
geoffgarst
New member
Hi. I calculated a baseline diet for you based on 135 lbs (where you want to be). You should do cardio 3-4 a week to help you lose your weight. Weight training will only help. Do 3 sets. 12-14 reps with only 45 secs - 1 min rest in between. Here is your diet plan:
Your bodyweight is 61 kilograms.
Step 1 - BMR Based On Weight
For Women: 0.9 x 61 Kg x 24 = 1323
Step 2 - BMR With Bodyfat Percentage Calculation
Taking your bodyfat percentage into account, your adjusted BMR is 1190 calories per day. This is equal to 50 calories per hour.
Step 3 - Total Daily Calories Burned
Adding in your activity level, we times your BMR by 1.65. This means that your approximate total calories burned each day is 1964.
Step 4 - Macronutrient Breakdown In YOUR Diet
Now that we know how many total calories need to be consumed each day, where do the calories come from? Based on your BMR, Activity Level and Athletic Category you need:
Protein Grams: 135 Grams Per Day.
Protein Calories: 540 Protein Calories Per Day.
Fat Grams: 33 Grams Per Day.
Fat Calories: 295 Protein Calories Per Day.
Carbohydrate Grams: 282 Grams Per Day.
Carbohydrate Calories: 1129 Carb Calories Per Day.
I hope this helps! Karma is always welcome here.
Geoff Garst
Board Certified
Vascular Specialist
Cardiac Perfusionist
Certified Sports Nutritionist
Your bodyweight is 61 kilograms.
Step 1 - BMR Based On Weight
For Women: 0.9 x 61 Kg x 24 = 1323
Step 2 - BMR With Bodyfat Percentage Calculation
Taking your bodyfat percentage into account, your adjusted BMR is 1190 calories per day. This is equal to 50 calories per hour.
Step 3 - Total Daily Calories Burned
Adding in your activity level, we times your BMR by 1.65. This means that your approximate total calories burned each day is 1964.
Step 4 - Macronutrient Breakdown In YOUR Diet
Now that we know how many total calories need to be consumed each day, where do the calories come from? Based on your BMR, Activity Level and Athletic Category you need:
Protein Grams: 135 Grams Per Day.
Protein Calories: 540 Protein Calories Per Day.
Fat Grams: 33 Grams Per Day.
Fat Calories: 295 Protein Calories Per Day.
Carbohydrate Grams: 282 Grams Per Day.
Carbohydrate Calories: 1129 Carb Calories Per Day.
I hope this helps! Karma is always welcome here.
Geoff Garst
Board Certified
Vascular Specialist
Cardiac Perfusionist
Certified Sports Nutritionist
JJFigure
New member
Wow - has she gotten some conflicting opinions in this thread!
geoffgarst - I'm not sure why you're posting the same info into each thread asking for diet help, but she has clearly stated she isn't currently working out (you factored in 3-4 cardio sessions/day), you're not using the bodyweight goal she set, and once again you've recommended a very low fat content (10%) - even though the majority of us won't go under 20% for cutting. And 282 grams of carbohydrate? What's the basis for these recommendations? Are you even reading these posts before you copy/paste in your reply?
geoffgarst - I'm not sure why you're posting the same info into each thread asking for diet help, but she has clearly stated she isn't currently working out (you factored in 3-4 cardio sessions/day), you're not using the bodyweight goal she set, and once again you've recommended a very low fat content (10%) - even though the majority of us won't go under 20% for cutting. And 282 grams of carbohydrate? What's the basis for these recommendations? Are you even reading these posts before you copy/paste in your reply?
slinky
New member
Man oh man, JJ and TheMachine have provided you some good advice about diet. Especially JJ: and she knows her stuff.
Read this:
http://www.t-mag.com/nation_articles/274vixen.jsp
For training advice, especially for the newbie, read these articles:
http://www.t-mag.com/articles/199vixen2.html
http://www.t-mag.com/nation_articles/254fun2.html
I certainly hope this helps!
I must also commend you on doing this for yourself. Excellent to know! And yes, throw out that damn scale!
Read this:
http://www.t-mag.com/nation_articles/274vixen.jsp
For training advice, especially for the newbie, read these articles:
http://www.t-mag.com/articles/199vixen2.html
http://www.t-mag.com/nation_articles/254fun2.html
I certainly hope this helps!
I must also commend you on doing this for yourself. Excellent to know! And yes, throw out that damn scale!
JJFigure
New member
Here's another site you'll want to check out:
http://www.stumptuous.com/weights.html
There are two sections you should start with - "starting" and "training". Those should give you something to work with.
I would post up my training routine, but I don't want to scare you.
http://www.stumptuous.com/weights.html
There are two sections you should start with - "starting" and "training". Those should give you something to work with.
I would post up my training routine, but I don't want to scare you.
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