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2005/04/28, 07:31 AM
Okay I'm 5ft 3 weigh 52kg (as of today) yet apparently am 25 percent fat.
What am i doing wrong?
Monday: Cardio min of 45 minutes on bike and step moderate difficulty for 4 mins then very intense (very out of breath) for one min. Abs (usually 4 different excersises for 50 reps)
Tuesday: Weights upper body. Start with 20 reps, then 15, then 12 then as heavy as i can for 6 reps. include press ups and dips
Wednesday: power yoga
Thursday Cardio as Monday including squats and kicks abs
Friday: weights lower body as with arms. Abs
Weekends free but usually walk for an hour at least
Average daily diet for last 5 months:
Breakfast: natural oatmeal with low fat milk
Lunch Tuna or chicken salad no dressing (sometimes add cottage cheese)
Snacks: fruit, raisins very occassionally nuts
Dinner: Usually what i like (I entertain for work a lot and can't afford to be fussy) but never have a serving of carbs, protein or veg larger than the size of the palm of my hand and I steer clear of creamy sauces etc)
Drinks: one small glass of orange juice, water water water, 2 glasses of wine (naughty i know but it's my one vice)
I never eat chocolate, cakes or crisps. I don't eat fast food or fizzy drinks, i make sure my portions are small.
the good news is that i've lost 4 cm off my waist and the same off my hips since I started this regieme and i've also lost 2kg.
What do i need to do to take this to the next level?
Any tips much appreciated (except giving up the wine! :-)
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2005/04/28, 08:45 AM
Basically all of the body fat calculators can be fairly inaccurate, so I wouldn't stress about it too much.
Do you know roughly how many calories you are taking in per day? The best way to lower body fat percentage if you want to is to increase muscle mass, and the only way to do that is to take in enough calories to build muscle.
Are you having 2 glasses of wine every night? I don't think there is any need to stop completely with your goals, but it is a good idea to have some alcohol free days each week, and it'll help keep your metabolism up, too.
congrats on the loss from your waist and hips, you must be doing something right.
Good luck
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2005/04/28, 09:31 AM
PL is right! It looks like you are eating according to portion size and not necessarily according to what your body is needing. Breakdown how many calories, proteins, carbs, fats you body needs for your specific goals and try to follow that. Just my 2 cents.
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2005/04/28, 10:51 AM
Thanks guys.... Don't worry i do have two or three booze free days a week!!! :-) And I usually have the wine watered down with soda.
I tracked myself for a couple of weeks and I usually between 900 - 1200 calories a day. I did daily diet tracker and it said that I ate too few carbs and a bit too much fat. I also suspect I could do with upping my calorie intake. and reverting to tracking my food again.
Poor excuse but I live in the Czech Republic where healthy eating is a little more difficult (schnizels, dumplings goulash) - especially when you have a job involving entertainment so all i can do really is attempt to get the healthiest option in the evening and eat less of it. I really cannot avoid that side of my job - which is how I started packing on pounds in the first place! I also used to Thai box between 6-10 hours a week but I simply cannot get out of work early enough to attend classes since I moved here so I go to the gym at lunch time instead. My body didn't know what hit it when I took this work on! And it let me know about it too - I put on 10 pounds in a year!
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2005/04/29, 03:35 AM
drinking red wine 1-2 glasses a day is alright....just don't drink soda.....you're making things worse when you do...extra calories/carbs....red wine is very healthy for your heart...just try to stay within 1 glass a day...and stick with red wines....
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2005/04/29, 05:13 AM
And 900 - 1200 calories is definitely not enough! :)
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2005/04/29, 07:32 AM
Oh sorry when I said soda I meant water with gas.... I think soda may mean something entirely different state side!
Had a beasting at the gym today, feel very proud of myself but a little wobbly - will be sure to up calorie intake today.
Is peanut butter and celery okay if I just have say a heaped tablespoon of it?
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2005/05/03, 04:57 PM
That's one of my favorite treats.. a tablespoon of peanut butter on a celery stick.
Lots of folks here put a tablespoon of PB in their protein shakes.. and celery is basically water so you're all good with that. :)
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2005/05/04, 03:52 PM
wow..that sounds pretty good...definitely a great snack...
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2005/05/04, 04:22 PM
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Quoting from mariebrom:
Oh sorry when I said soda I meant water with gas.... I think soda may mean something entirely different state side!
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I gotta ask...what is Water with Gas? Carbonated water?
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2005/05/04, 04:25 PM
that's my guess....calorie free carbonated waters...with or without flavoring...
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2005/05/04, 04:27 PM
Perrier I guess.
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2005/05/04, 06:18 PM
Yea...we got 'aqua' water now carbonated and flavored carbonated next to the regular bottled water in my store now...
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