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2004/04/27, 09:23 AM
I hope nobody is offended that I used the word fat! I've finally admitted to myself that "fat" is not where I want to be, so I use it as often as I can to keep reminding myself.
I have about 100lbs to shed. Not an easy task. As much as I'd like it to happen over night, I know it won't so I'm in this for the long haul.
Yesterday was day 1 for me on this program. I have been doing step aerobics for over a month now, about 3-4 times a week at the gym. I'm looking forward to making this work for me.
Here's my questions:
1. this site is a bit confusing - or I'm missing something. How long do we rest between sets? Should we be doing each rep at a certain speed. I usually do a total of 4 counts for each complete rep. Is that OK?
2. I have been on a diet for a few days now that is basically lean meat, veggies, fruit and carbs as whole grains (beans, barley, whole wheat this and that). I'm finding I'm a bit fatigued lately. Do I need more protein or carbs?
There are alot of great posts out here. I'm looking forward to learning a bit more about all of you. Cheers!
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2004/04/27, 09:48 AM
Welcome to FT!
First, fill out your profile, it will help us to help you.
Second, go ahead and post what you ate yesterday, and the time of day.
Third, list what your calorie intake is.
That should give everyone a much better idea of how to help you make adjustments to your diet.
Again, welcome!
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Anni
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Have you hugged your EFAs today?
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2004/04/27, 01:17 PM
Thanks for the reply Anni. I updated my profile. I hope that helps.
My diet yesterday was probably a bit low on calories, I haven't done a count on that yet. I usually use fitday.com but haven't for a while.
Breakfast: yogurt smoothie with banana and about 1 tbs soy protein
snack: Fruit, egg (scrambled), coffee
Lunch: large greek salad with feta cheese, apple and light cheese
supper: beef stir fry - more veggies than beef, orange for dessert
snack: yogurt and banana.
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2004/04/27, 03:06 PM
That helps a bunch.
The first thing you should know is that I'm an anorexic, so while I have a firm understanding of my diet requirements, it's virtually impossible for me to put together a sample diet that will meet your calorie needs. My brain simply cannot grasp it. I'm also fairly new at this but I want to be helpful.
That being said, I'm guessing that your calorie intake should be around 2500 per day for weight loss. Asimmer will be along at any moment to give you a more accurate assessment. I'm basing that on that you would need about 3700 calories per day to maintain your current weight, and then creating about a 1000 calorie deficit.
It is of utmost importance that you not take in too few calories. Your new way of eating is NOT a punishment, it's a reward for caring about yourself. Starvation is not going to work and you can believe me 100% on that because I AM an expert at starvation.
Search fitBuddy (located at the bottom of your screen) and find the post titled Bodybuilder Grocery List. In order to eat a "clean" diet, you must chose from this list. If it isn't on the list, it's counterproductive to your goals.
Next, armed with your grocery list, go to fitday.com (I use that tracker too) and create a diet that keeps your macronutrients (protein, carb, fat) at a ratio of 50/20/30 p/c/f. Again, Asimmer will adjust this for you if it's not appropriate.
You are doing great at splitting your intake into small meals and you need to continue eating 5-6 meals per day. At first glance your current diet looks like too few calories, a little carb heavy and too light in the protein.
I'm so excited for you! I hope this helps and doesn't cause confusion or upset.
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Anni
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Have you hugged your EFAs today?
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2004/04/28, 09:25 AM
Again Anni. Thanks!
I know I am probably eating too few calories. It's that mindset we were all preached that the more you eat the more you weigh. I guess you probably know more about that than I do.
Monday I did weights and aerobics. That's probably a bit too much for me at this stage so I assume that's why I felt like crap on Monday. I'm better now and will stick to the aerobics today and weights tomorrow.
Thanks for the tip on the grocery list. I'll check it out. My husband and I generally eat fairly well. We only shop the perimeter of the grocery store and the import isle for all the great spices etc.
I'll log back into fitday.com today and see what I need to juggle around.
Thanks so much for your help. I'm excited for me too.
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2004/04/28, 09:36 AM
You are so welcome!
If it helps to reinforce the idea for you, I've gone from 800 calories per day to 1500 per day over the course of the last 6 weeks and I have not gained an ounce. I only choose from the bodybuilders grocery list.
Have a really wonderful day and if you need help, just yell.
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Anni
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Have you hugged your EFAs today?
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