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To all MODS: New Member, Need help with diet.
- Thread starter Dana731
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newgirl-chargeback
New member
Dana -- I cannot stress to you how important eating well is. Firstly JJ's post (AND LET ME SAY NICE AVATAR JJ) is on the money.
Secondly I was the classic cardio queen -- speed walking all the time, eating barely any protein, skipping meals to get my 5'7 frame to lose weight. Sure, I got myself to 127 - 133....but I lacked muscle mass. While I could fit my body comfortably in most things off the rack at size 2 or 4 -- I hated looking the mirror naked much less shorts or a bathing suit. I avoided the beach as if it were the worst place in the world.
And while I find it admirable that you have been this route before, I will say that even AFTER lifting for a year, my diet was cleaner but lacked the protein necessary for building quality muscle. I used to think 80-100gs of protein was ALOT. I did not start to really gain muscle until I went from that to about 150gs of protein a day.
My body began to shift composition. I was no longer pearshaped, my biceps started to grow, I actually had back muscle and quads. The saddlebags I had for YEARS were almost non-existent. I actually looked thinner at 140 than 127-133....and for the first time in 15 years, I put on a bathing suit (a bikini no less) and wore shorts all that summer.
There is another member here whose words I cannot impress upon you besides JJs for eating advice and that would be FitFossil....she makes it all sound so easy to follow. As for lifting inspiration, the words of Spatts and well as SteelWeaver offer strenght and know how. SteelWeaver's posts almost jump out at you and beg you to hit the gym.
Another good member to read although he does not post too often is Realgains...he has some different insights to lifting that just help you from getting into the rut.
Definitley drop the granola bars, slimfast. frozen dinners and Lean Pockets. They are loaded with fillers, sodium and for the amount of calories, you could get more quality protein and complex carbs from other sources.
And make small changes each week. I find when I did it all at once, I felt deprived and fell off the wagon too often.
Good luck.
Secondly I was the classic cardio queen -- speed walking all the time, eating barely any protein, skipping meals to get my 5'7 frame to lose weight. Sure, I got myself to 127 - 133....but I lacked muscle mass. While I could fit my body comfortably in most things off the rack at size 2 or 4 -- I hated looking the mirror naked much less shorts or a bathing suit. I avoided the beach as if it were the worst place in the world.
And while I find it admirable that you have been this route before, I will say that even AFTER lifting for a year, my diet was cleaner but lacked the protein necessary for building quality muscle. I used to think 80-100gs of protein was ALOT. I did not start to really gain muscle until I went from that to about 150gs of protein a day.
My body began to shift composition. I was no longer pearshaped, my biceps started to grow, I actually had back muscle and quads. The saddlebags I had for YEARS were almost non-existent. I actually looked thinner at 140 than 127-133....and for the first time in 15 years, I put on a bathing suit (a bikini no less) and wore shorts all that summer.
There is another member here whose words I cannot impress upon you besides JJs for eating advice and that would be FitFossil....she makes it all sound so easy to follow. As for lifting inspiration, the words of Spatts and well as SteelWeaver offer strenght and know how. SteelWeaver's posts almost jump out at you and beg you to hit the gym.
Another good member to read although he does not post too often is Realgains...he has some different insights to lifting that just help you from getting into the rut.
Definitley drop the granola bars, slimfast. frozen dinners and Lean Pockets. They are loaded with fillers, sodium and for the amount of calories, you could get more quality protein and complex carbs from other sources.
And make small changes each week. I find when I did it all at once, I felt deprived and fell off the wagon too often.
Good luck.
JJFigure
New member
newgirl said:
I remember those days! Now, I just laugh when the subject of protein consumption comes up - I'm almost embarrased to tell people how much I eat when I hear what they eat. My boss's wife had her stomach stapled - she's lost 60 lbs., but her hair is starting to fall out. Her doctor told her she needs to eat more protein. During our conversation, she said she was up to 40 grams/day. I eat 200 grams a day. Needless to say, I had a long protein talk with her.
Great points everyone. I work for an athletic supp company and trying to explain the benefits of protein to some people is like talking to the wall. I get so excited when someone "gets it".
As far as diet and training go, you have nothing to lose but fat. Once you try it, like the other people said, you will wonder why you didn't find out this stuff sooner.
Good luck
As far as diet and training go, you have nothing to lose but fat. Once you try it, like the other people said, you will wonder why you didn't find out this stuff sooner.
Good luck
newgirl-chargeback
New member
JJFigure said:
I remember those days! Now, I just laugh when the subject of protein consumption comes up - I'm almost embarrased to tell people how much I eat when I hear what they eat. My boss's wife had her stomach stapled - she's lost 60 lbs., but her hair is starting to fall out. Her doctor told her she needs to eat more protein. During our conversation, she said she was up to 40 grams/day. I eat 200 grams a day. Needless to say, I had a long protein talk with her.
YUP -- people look at me like I am a freak when I tell them how much chicken, turkey, egg whites, etc. that I can put away or shall I say DO put away.
2Shy
New member
At least with the popularity of Atkins/Protein Power and their ilk, far fewer people tell me I am going to die by eating too much protein. 
All the food you really need in a grocery store is around the outer perimeter. Well, except for coffee!
I'm a BFB (Big Fat Broad) and have been working out for almost a year now. I didn't focus on diet at first because for me developing the dedication to the exercise was the important thing. Round about October, I looked at myself and thought, okay, it's time to make a change and took personal control of my routines, my goals and my diet.
Anyway, what I started out to say was even without a serious eating plan, the weights have helped me to drop the saddle bags, raise my butt, get some definition in my arms, actually *see* that divide in the calf muscles, etc. I haven't lost that much weight, but I look a lot thinner than I was. I'm still way overweight, but I'm far more shapely. I think they call that beginner gains or something.
I saw even greater improvement when I upped my protein consumption. Muscle requires more calories to maintain, so every ounce of muscle you add to your frame (and muscle is lean--you will NOT get bulky!) will burn more calories even while you are just sitting typing at your computer. I don't recall the percentages, but I am sure some of the more educated ladies do.
Now I am concentrating on my diet as well as the weights and know that slow and steady will win the race.
All the food you really need in a grocery store is around the outer perimeter. Well, except for coffee!
I'm a BFB (Big Fat Broad) and have been working out for almost a year now. I didn't focus on diet at first because for me developing the dedication to the exercise was the important thing. Round about October, I looked at myself and thought, okay, it's time to make a change and took personal control of my routines, my goals and my diet.
Anyway, what I started out to say was even without a serious eating plan, the weights have helped me to drop the saddle bags, raise my butt, get some definition in my arms, actually *see* that divide in the calf muscles, etc. I haven't lost that much weight, but I look a lot thinner than I was. I'm still way overweight, but I'm far more shapely. I think they call that beginner gains or something.
I saw even greater improvement when I upped my protein consumption. Muscle requires more calories to maintain, so every ounce of muscle you add to your frame (and muscle is lean--you will NOT get bulky!) will burn more calories even while you are just sitting typing at your computer. I don't recall the percentages, but I am sure some of the more educated ladies do.
Now I am concentrating on my diet as well as the weights and know that slow and steady will win the race.
wateengedoe2
New member
Welcome .. And yes, you definately need to eat more often, less refined foods and more protein! This is what eating like that and lifting did for me within half a year (never mind the Dutch ). I was the skinny type as you can see on the pic of July last year (though my legs were quite OK because of biking a lot) ... You will be like that as well if you keep on starving yourself like you're doing now .. I can't imagine you would like that, would you?
). I was the skinny type as you can see on the pic of July last year (though my legs were quite OK because of biking a lot) ... You will be like that as well if you keep on starving yourself like you're doing now .. I can't imagine you would like that, would you?Welcome to the boards! 
Unless you're a jockey or doing something where you must be a specific weight, toss the scales and measure your progress by bodyfat changes or how your clothes fit. Muscle is DENSER than fat. If you trade 5 lbs of fat for 5 lbs of muscle, your scale weight stays the same, but your body and measurements will be smaller and tighter. Muscle will also increase your metabolism. It has shape and does not jiggle.
I don't like detailed diets either, but these are some rules I stick to: 5-6 small meals per day, each meal should contain some protein, never eat carbs without some protein. Not all carbs are not bad, just the "simple" carbs (most anything sugary, refined like white bread or highly processed like most convenience foods). Not all fats are bad either, tuna and salmon are good sources of omega 3 fats and olive oil, avocados, walnuts are good sources of omega 6 fats. Healthy fats actually help your metabolism, among other things. Do a search on "healthy fats" for more info.
In your training and eating, think of yourself as an athlete rather than a dieter. It's a more positive goal. That's what my quote at the bottom is about.
Unless you're a jockey or doing something where you must be a specific weight, toss the scales and measure your progress by bodyfat changes or how your clothes fit. Muscle is DENSER than fat. If you trade 5 lbs of fat for 5 lbs of muscle, your scale weight stays the same, but your body and measurements will be smaller and tighter. Muscle will also increase your metabolism. It has shape and does not jiggle.
I don't like detailed diets either, but these are some rules I stick to: 5-6 small meals per day, each meal should contain some protein, never eat carbs without some protein. Not all carbs are not bad, just the "simple" carbs (most anything sugary, refined like white bread or highly processed like most convenience foods). Not all fats are bad either, tuna and salmon are good sources of omega 3 fats and olive oil, avocados, walnuts are good sources of omega 6 fats. Healthy fats actually help your metabolism, among other things. Do a search on "healthy fats" for more info.
Strict dieting such as the "3-day diet" can cause muscle loss. Same with doing too much cardio or weight training everyday. The body needs time to rest and rebuild. With too much exercise and/or insufficient calories & nutrients, the body goes into stress mode where it starts holding fat and shedding muscle. This is probably why you felt you still had too much body fat even at such a low weight. Unless you work your muscles with sufficient poundages, aging and disuse contribute to muscle loss.
The real secret is WEIGHTS at sufficient poundage to build muscle. If you want to look lean and cut, there's got to be some muscle there to cut to. I found the heavier I lifted, the leaner I got (training in the 8-10 rep range vs the 20+ range). Unless you supplement with anabolic steroids, you have a 99.99% chance of NOT getting too big.
In your training and eating, think of yourself as an athlete rather than a dieter. It's a more positive goal. That's what my quote at the bottom is about.
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I just wanted to thank everyone for the replies. I am new to elite fitness so I never knew what it was about. I am really happy to find that there is so much support and encouragement on the web. I started my exercise and dieting today, and so far so good. I have eaten 90g of protein thus far, and had a really good workout (lifting free weights). Most of my protein was from chicken and egg whites. I didn't realize how quickly protein adds up!!! 100g isn't much when you focus on high protein foods. I am going to keep it up and I will let you know how things turn out. Thanks again!
SteelWeaver
New member
I just noticed this post. Thanks for the props newgirl
I guess there isn't much I can add here that hasn't already been covered in the excellent advice above, except, get in the gym and lift with heart, honey. Don't do those namby pamby 1kg kickback type moves - leave those for when you're advanced enough to actually NEED more complete development (in a few years). You're a woman in control of your own destiny. You have the power of knowledge right here at your fingertips. Read, process and execute what you find here and you'll grow in ways you never imagined possible.
Do you do squats, deadlifts and bench? Please do these. They are enormous fun, hugely satisfying, and the core of any serious weight training regimen. And then be sure to include military presses, bb rows and or chins/pull-ups, stiff-legged deadlifts and or good mornings, bb curls and narrow-grip bench and/or dips.
Good luck!
I guess there isn't much I can add here that hasn't already been covered in the excellent advice above, except, get in the gym and lift with heart, honey. Don't do those namby pamby 1kg kickback type moves - leave those for when you're advanced enough to actually NEED more complete development (in a few years). You're a woman in control of your own destiny. You have the power of knowledge right here at your fingertips. Read, process and execute what you find here and you'll grow in ways you never imagined possible.
Do you do squats, deadlifts and bench? Please do these. They are enormous fun, hugely satisfying, and the core of any serious weight training regimen. And then be sure to include military presses, bb rows and or chins/pull-ups, stiff-legged deadlifts and or good mornings, bb curls and narrow-grip bench and/or dips.
Good luck!
