very confused...help

[miss b]

hello,
i really need some help. i don't know where to turn to anymore because too many people telling you different things.

i would liketo drop 9% of bodyfat (i'm 29% now)
i'm an amateur and i don't need to look as awsome as all of you ladies but i just want to see some cut.
I'm 5"6, 150 pounds, 30 years.

i tried pretty much everything.

i did the 'body 4 life' routine. i did atkins. i did weight watchers. i did eat right 4 your blood type. at the end i always gained more weight.

workout wise i did the bruce lee routine (1 exercise for 1 minute), i did lots of reps low weight, high weight 10-12 reps and always 45 minutes cardio 4-5 times a week (hr 145-150). now i'm at a point where i'm doing 1 hour of cardio every day, because i just want to get skinnier.

i'm quite impatient and if i don't see anything at all after 1 month i'm ready to pack in.
i usually need one sort of binge day as well (would it be ok once a week?)

a friend of mine started taking hgh and looks great without being on a very strict diet.

please don't think that i'm not disciplined because i was all this time but i focused too much on food and it made me depressed.
going on the scale ruined my day.

i travel a lot as well which makes it difficult to stick with a clean diet all the time.
:bawling

 

[diamonddiceclay]

first of all, the scale does not matter-it's HOW YOU LOOK, NOT WHAT YOU WEIGH THAT MATTERS-I think you should try the metabolic diet written by dr dipasquale-every saturday you could have a ton of carbs as long as mon-fri you stayed under 30g carbs-check into it

 

[sysopt]

if your final goal isn't to increase lean mass, you will always gain that fat back again...weight train!!!!!!!!!!!!!!! and none of that high rep crap, I mean real weight lifting. Also, ease back on the cardio.

 

[new@gettinbig]

Can you post a sample of what you are eating now? Diet is the main thing that will bring you to where you want to be. You also need to do heavy intense weight training. No high reps low weight shit..will get you no where. 5-6 meals a day..at least 1-1.5 grams of protein per lb. At least 1 gallon of water a day..you also need some fats in your diet..flax oil, nat pb, olive oil etc. Hooking up w/ a trainer could really help you out a lot.. So you do not waste your time and you can get a good solid routine going. If you post your diet we can better help you..small changes w/ that can make a big difference...to increase lean mass. you need to build some muscle, which is done by heavy strength training and proper nutrition.

 

[miss b]

my diet at the moment is not good. as i want to start over again maybe you could post a sample diet for me and as well a work out routine. i will start over today.

what about hgh? isn't that supposed to be anti aging as well? any side effects?

thanks so much, your help is really appreciated.

 

[Phemomena]

time to re-evaluate your goals

1) you've only given yourself a month??? - to make major changes in your physique takes significant time..... in the orders of months and years, not weeks...

2) 9%???? there are very few girls on here that are 9% bf and those who are are on pre-comp diets, this is not a natural bf for a female and WAY too low to maintain without some serious supplementation... the 'average' healthy female is 20-25%, average athlete is 12-16%...

3) weight training and diet are the only real way to make changes in your physique... hgh or other AS are not the answer... and all that cardio is anti-productive, especially if you aren't lifting heavy...

read the boards, do some research... good luck

phem

 

[miss b]

phem, sorry you misunderstood me. i want to drop 9% from 29% to 20%.
and i'm working out for over 2 years now and i went with different trainers, different programs and different diets.

that's why i'm so ready to pack it all in, because i worked my butt off for all this time and don't have the feeling i'm getting anywhere. everybody has a different angle.

any suggestions about the weight training and cardio? how many days per week, how many reps, splitting up the body parts per day?

thanks again.

 

[fitnesschick_1]

I think your problem is consistency. You have to be patient. ANYTHIGN you do will not be permanent if you don't stick to it. How long did you do Body for Life? If you quit after one month of course it won't work. Since you just want to get "in shape" I'd do that. It's a sound nutritional and exercise program and uses "real" weight lifting and realistic amount of cardio. Do that for 12 weeks. See where you are. Keep doing it or try bumpin it up a notch. The key is to realize no "diet" will work it has to be a "lifestyle".

I've been there before and always did fad "diets" too. Once you decide you want to change it for life you can do it. Takes consistency though.

Good luck.

 

[FitFossil]

Welcome miss b! First the bad news. There is NO quick fix - not even with HGH or anabolic steroids (AS). It takes TIME to change your body, and that means more than one month, or even 3 months. Most of us look at this as a lifestyle, not something with an end date (and we wouldn't have it any other way - we love it! ) More bad news - Diet is 90% of your result, and that's whether or not you're using HGH or AS. I wasted years trying to disprove this. I hoped I might be the one person in the world who could get away with ignoring diet by just working out more, but I couldn't.

Now the good news. When I cleaned up my diet, the improvements I saw seemed like magic. I had already been working out with intensity, but now I could work out with even more intensity because my body actually had some fuel to build muscle and recover faster. Building muscle makes fat loss SO much easier. More good news - if you're weight training, a clean diet does NOT mean low calorie. It may mean more calories than you've ever eaten, but they've got to be nutritious calories.

I'm not on any particular "diet", but I generally follow the Body For Life principles of 6 small meals a day, each having a serving of a protein, fibrous carb and starchy carb, giving me a balance of protein, carbs, and healthy fats in each meal.

 

[miss b]

ok, i printed out the eating plan which was posted. and i will start getting back to lifting heavy weights. i did this before and than some trainer told me that i should loose the weight first.

i can start with the proper workout and eating after x-mas as i'm on the road until then.

once i see things moving it will be easier for me to stick to the lifestyle.

does hgh have any side effects? i know it's not the answer but i heard that it has an anti aging effect as well.

reg water, 1 gallon would that be incl workout intake or excl?

thanks to everybody for helping me out.

 

[miss b]

i did body for life for abou 2 months and didn't really see any improvement. i even took the supplements as fat burners and muscle builders.
do i have to take supplements? and what about protein shakes (i'm not too crazy about them)?

 

[Sassy69]

Hi Miss B -

I understand where you are coming from (I think we all did at one point...) I have lifted for close to 20 years now but didnt' understand the importance of diet & consistency until about 5 years ago. I dont' travel as much as I used to, but the does not mean it was easy figuring out how to "eat clean". I spent a couple days thinking about what I "should" eat and how I could pack that, eat at work, what wouldn't go bad, what was easy to make. Then I had to be more creative when I traveled to continue doing that. The quick answer for traveling is to eat the clean stuff on the menu for your restaurant meals --- get the chicken w/o the parmesan sauce or just a small steak or whatever, the house salad or the mixed vegies just steamed, no butter, and a potatoe, no butter, etc. Because I'm sure you can't hit a restaurant 6 x / day while traveling, I measure out 1/2 c oatmeal & put it in a bunch of zip lock baggies or just brign a big bag w/ the measuring scoop for breakfast. Usually hotel rooms have those little coffee pots, so I just heat up water & use their coffee cups. I'll even bring my own plastic silverware if I have to. If you can get room w/ a little microwave and a fridge, then you can reheat anything. I have also gone to the local grocery store & picked up some cartons of egg whites to nuke (I bring some tupperwear) for breakfast. Tuna always works - I actually pack about 10 of the little single serving cans w/ the pull tab top (dont' have to carry a can opener). Since I can't stand the taste of tuna anymore, I also bring some mustard (or grab a pile of the little mustard packs at the airport food places) and put that in the tuna (this is an "acquired taste...). I also have a big bottled water sized water bottle carrier and a small cooler w/ those little freezer pack ice things to keep stuff cold.

Face it, its more unique to see someone traveling w/ a pile of tuna cans than w/ a big bag of McDonald's from the airport Mcy D's, but the tuna won't clog your arteries.

The first step is commitment to what you want to accomplish. The second step is figuring out how to do it. The third step is doing it.

The interesting thing to point out is that you said you have tried this diet & that diet -- the secret is that its not a diet, its a lifestyle. Whether or not you follow something listed in a book by Dr. Atkins or Bill Phillips or whoever is beside the point. If you take the basic rules of good dieting - 6 small meals w/ protein & good carbs (more complex earlier in the day, stick to dark, green leafy carbs later in the day), good fats (e.g. 1 tblsp flax oil per day, or some nuts or whatever), cut out the simple sugars (simple carbs), most or all processed foods, better to cut back on the sodas, more water, consistent sleep & exercise - then you have a lifestyle. This is just the "way you do it" - not the "diet" you are following at the moment. If you want to drop some bodyfat, then commit to it - long term - a month just ain't enough. Then figure out how to make it fit your lifestyle. If it doesnt' fit, then it won't work. YOu'll get frustrated and go back to old habits.

Also be patient. Say you started the above basic meal plan with some consistent time in the gym -- it will take about 3 weeks to start seeing results, but also to get the habit established (so it isn't so painful to get into the gym or spend the time packing food, etc. ) and also for your body to clean out any garbage its accumulated from previous bad dieting and start running more optimally on the "new" diet. Patience is the key. After a month or two you will definitely start seeing differences in bodyfat & probably also attitude. Your body will run better & more optimally w/ good maintenance instead of random "jump starts". Actually if you try to starve down or hit your body w/ an extreme diet change, it will probably rebel, assume its going into starvation mode and then slow metabolism - the whole process just backfires then.

Also regarding HGH -- first to find out more about *anything*, please spend LOTS of time using the Search button at the upper right corner of the screen. Most of your questions can be answered using that. HGH does have some amazing power to revitalize, etc. But first of all, it is not cheap and only legally prescribed by doctors (at least in the US). Also I think in general, you should know LOTS about it before even considering its use. And finally if you want to use it, to get the most out of the cost and effort to get it, you should have good diet & training habits. Its just plain ignorant to go looking for something that gives quick fix results without doing the research & knowing the consequences. And again, if you haven't already realized most of your potential via good diet & training habits, then you wont' be getting the most out of the supplements such as HGH & steroids. If you don't know how to take it & dose it, then you are just asking for trouble. Consistent, long term diet & training will give you the most reliable, long term results.

 

[Sassy69]

Hi again -- just saw your last post while I was writing my short novel above ...

If you want to hear some real-life results regarding the Body for Life program, I suggest that you PM JenniferbflChick. She's been doing the 12 week challenges for about a year now and has made FANTASTIC progress - I believe losing about 50 lbs to date. She is living proof that it works.

You can use the supps that Bill Phillips suggests (part of his marketing blitz for EAS) or just go to the health food store & ask for their brand or non-brand equivalents. A good multi is usually sufficient for getting started. The ECA will help you burn a little more, but they may also make you feel queasy or give you headaches or make you feel anxious. They are not necessary.

The protein mixes --- you should probably find something that is low carb & low fat - I'm guessing you tried the EAS stuff - Myoplex - that stuff is heavy in carbs & also doesnt' mix up without a blender. They put some stuff in there to make it thicker but that makes it impossible to just mix in w/ water. I personally prefer Isopure, but I'm not saying they taste great either. Another "acquired taste". But in order to meet the 5-6 small meals /day thing, sometimes protein mixes are an excellent quick meal when you need it. I have at least one per day, and also immediately after a workout.

Protein bars are another option, but they are expensive and you can get addicted to them like candy bars. They have some extra filler stuff in them that make them higher in carbs - they should be used primarily as emergency food, bot a regular meal. When you can, real food is always better.

There is nothing you *have* to do to accomplish your diet (e.g. particular supps or particular brands) - find what is available to you and fits in your lifestyle.

 

[Raina]

I'm going to second Sassy on the isopure. It might not be as fabulous as let's say eating a dish of ice cream-- but it's not bad either. I didn't find it a hard taste to aquire. Having shakes like that is really convenient if you have a busy life. I just haul my protein around with me so I can throw together a shake at work. I don't always have time to prep meals...especially during the day when I'm at the office.

I'll also agree that the protein bars can be pricey...but they're nice when you're rushing around. I find it really helpful to cook more than one meal's worth of stuff when I'm cooking. I break down meals in gladware (gotta love it...cheap and I don't feel bad if I don't want to wash it and I toss it). Then I have a stock of good stuff to grab out of my fridge.

It takes a bit to get used to but eating clean but you really can make it fit into a busy schedule.

Kate

 

[Phemomena]

phem, sorry you misunderstood me. i want to drop 9% from 29% to 20%.

my bad...

you've gotten some good advice below... give yourself time with any new program... one month probably aint going to cut it...

good luck!

 

[miss b]

ok, i'm all ready to go now. i do have to wait after x-mas though because i'm on the road with a band and it's very impossible to get any clean food at all and i can't bring a 2nd suitcase with my own food

i signed up with fitday.com which is really great. it will make it easy to watch my carb and protein intake.

i will start doing heavy weights 4 times a week and cardio 5 times.
cardio on low intensity (140-150) or higher?

again, i want to drop from 29% to 20%. is there anything else i should be aware of?
should i do weights on an empty stomach as well or what should i eat before workout? (sorry, but i read so many posts by now that i can't remember)

any tips if i get sugar cravings?

i will give you an update at the end of jan...
thanks a lot

 

[muskles]

miss b,

a band huh? what kind of music? how fun!

u should not lift on an empty stomach. eat carbs and protein before the workout. also eat right after the workout. ur body needs energy for the work out, and then it needs more fuel to recover from the workout -- very important! prolly ur most important meals of the day.

my fav tip for sugar craving - get sugar free jello

 

[KEL]

miss b-

why wait until january? how about today? if you are using fitday you can look at what you eat... get a jump start on your food breakdown... get that lifestyle change in order faster!


when I lower the carbs my sugar cravings almost go away! for a great snack I eat sugar free/ fat free jell-o!

 

[miss b]

i did start today. i put all the food info in the fitday schedule and it came out that i have 50% carb, 31% protein, 19% fat. i guess i have to cut the carbs and push up the protein. what would be the perfect % ratio?
i just can't start weight lifting before dec 27th and i will try to keep my diet as clean as possible. which will be very hard as i'm confronted with candy, cheese, bread and chips. it's like being a junky and drugs all over the place


muskles, the band i'm with right now is a canadian rock band. i'm glad that i don't have to go with all my bands on the road as i would look like a pig in no time...

 

[KEL]

i'm just getting back on track with the diet so...
40/30/30 : pro/cho/fat

eat more protein! you'll feel better!

 

[muskles]

are meals paid for while ur on the road? if so, you can order all the protein u want -- otherwise it can get kinda pricey at restaurants. maybe u could pick up some protein powder to keep with you so you can get in more protein meals / day.

if u don't mind me asking, what's the name of the band? i'm always looking for new tunes

 

[miss b]

usually catering is provided by the venues. i will take some protein powder with me.
the band is called the tea party and they are quite a heavy guitar band with led zepplin influences.
what kind of music are you into?

 

[Sassy69]

Sugar free jello -- the only problem is that I can kill a whole container of that stuff in one sitting.... (BAAAAAAAAAAAAAAD habit!)

As far as the empty stomach quandry -- generally the optimal time to burn fat is cardio in the AM on an empty stomach. 45-60 min -- also check out the "When 30 + 30 NOT = 60" thread (search on WarLobo as author & "30" as the search criteria) at a low but intense pace (e.g. steep incline walking fast on the treadmill). I have to hit it between 6 - 7 am BEFORE I start getting panic-level hungry. Alternatively, do cardio after you lift. But don't lift on an empty stomach. The two most important meals of the day are breakfast (it gets you going after an 8 hr fast) and your post workout meal -- it refuels you after a heavy workout. Its a good time for something like a protein mix + some simple carbs like Ultra Fuel (Twin Lab) with some l-glutamine. Then eat some protein & green, leafy carbs like 2 hrs later (no starchy carbs) - this is what I use when I work out at night (usually 7-9 pm).

If low impact 45-60 min cardio gets boring or you've been doing it for a while (e.g. 6 weeks) then switch it up with some interval training (HIIT) for 20-30 min. Just like with your diet, if you keep doing the same thing, eventually your body gets conditioned to it and it won't respond as well. It needs to be stimulated and challenged constantly! And also follow what your body tells you -- if you are getting burnt out, getting bored w/ the diet, not sleeping well, etc. dont' be afraid to take some off and just recover. Another word for "over training" is "under recovery" and its just as important as diet & training.

I also dont' think anyone mentioned cheat days? Definitely allow yourself at least a cheat meal once/week. Sometimes you may need a whole cheat day, but I think that if you are looking for serious results, a full on cheat day can set you back too far. You need a break from the diet just for your comfort & sanity, and it also gives you a carb load meal to help stimulate your diet occassionally. As new@ & I think phem said, you get to the point where you actually feel like crap if you junk out on your cheat day. At that point, just keep eating clean, just more.

Challenge yourself to stick to the new "lifestyle" for 3-4 weeks and see how you feel at the end of it. You'll probably see some exciting results and want more!

 

[muskles]

ooh catering does make it hard. maybe u can cause trouble and ask for special dishes why not ? vegetarians do it all the time. sometimes i think of my eating habits as a meat-atarian

i looked up the tea part on audiogalaxy and listened to a few tunes. i like the bluesey sound. my favorite, though, is 'winter solstice' which i'm listening to now. i like the acoustic sound, and pop, and folk music, and techno... and when i'm driving through the mountains... i admit.. country. okay, i'll stop getting off topic now since we were warned yesterday