Most people here are trying to lose weight using advice and support from others, but very few here are professionals. This is an attempt to bring in the professionals. THINGS COULD GET NASTY!
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I am 20 yo female 5' 4" 258 I don't know my body fat.
I try to do 1600-2000 cals a day. I eat like a smoothie and oatmeal for breakfast a turkey sandwich for lunch. and then some fish(tilapia or catfish) and veggies or brown rice for dinner. I dont eat beef or pork.
I do 30-45 mins on my recumbant bike. Then do two sets of 10 with 7lb free weight also 200 sit ups.
I don't feel like I am losing anything. I am working so hard and don't see a change. I already lost 12lbs but thats nothing. I want t lose weight.
I want to be around 150. I dont wanna be stick thin, I just want to be healthy you know?
I have been doing this since Jan 1. I know I did not gain weight in one day so I can't lose it in one day. I just wanna make sure I am doing okay or if I need to change anything?
I should add I work full time 4pm-12am. I am also a full time student with no breaks between classes. I go to work straight from school, so when I get home at 12am that is when I workout. So I just feel exhausted with no results!
No comments here about food or anything, as I still don't know a lot about that...but 6 lbs a month is great! That's about what I'm losing, and it does add up.
Well, according to my Biggest looser book, weight of 250 should get 1570 in cals...so maybe that will help ya some.
Do you write down what you eat?? I know if I dont' I get caught up with "hidden cals" you know? a little mayo or a sip of pop, or one sucker...you know? it adds up....
anyways, good luck! You can do anything you put your mind to!!
Well, according to my Biggest looser book, weight of 250 should get 1570 in cals...so maybe that will help ya some.
Do you write down what you eat?? I know if I dont' I get caught up with "hidden cals" you know? a little mayo or a sip of pop, or one sucker...you know? it adds up....
anyways, good luck! You can do anything you put your mind to!!
That book really says this? I might have to buy that book to see what it's all about.
I guess my only claim to "expertise" is that I've been through this so many times. There are some real experts on this forum who will undoubtedly help you a lot more than I can.
According to my handy dandy calorie calculator, your basal metabolic rate (BMR, or calories you use with no exercise) is around 2,300 calories a day. That means that if you run a deficit of 500 calories a day, you will lose about 1 pound per week. Twelve pounds since the beginning of the year is a lot! You should be very proud of that!
The fact that you're combining good diet with exercise is very important too. Weight training is also extremely important. Your current program for weights doesn't look very good, though. 7 lbs. is not enough resistance to do very much of anything, and 200 situps a day won't do much, either.
Look for some advice from Steve and/or Leigh on this part.
I know it's really hard to get sleep when you're a student and you work. But you should know that lots of studies have shown that lack of sleep is correlated with weight gain. Part of that is psychological. When we need sleep, food often becomes a substitute for the sleep we're missing. On top of that, lack of sleep makes us exhausted, so we don't feel like working out.
The only other thing I would advise is patience. Like you said, you didn't put this weight on in one day, and you will have to work hard to take it off. I know a loss rate of 4 lbs. a month sounds painfully slow at your age. But what would you rather do -- take it off slowly and permanently over a 2 year period, or be like me, and have to take it off for the 10th time at age 58?
I am 20 yo female 5' 4" 258 I don't know my body fat.
I try to do 1600-2000 cals a day. I eat like a smoothie and oatmeal for breakfast a turkey sandwich for lunch. and then some fish(tilapia or catfish) and veggies or brown rice for dinner. I dont eat beef or pork.
I do 30-45 mins on my recumbant bike. Then do two sets of 10 with 7lb free weight also 200 sit ups.
I don't feel like I am losing anything. I am working so hard and don't see a change. I already lost 12lbs but thats nothing. I want t lose weight.
I want to be around 150. I dont wanna be stick thin, I just want to be healthy you know?
I have been doing this since Jan 1. I know I did not gain weight in one day so I can't lose it in one day. I just wanna make sure I am doing okay or if I need to change anything?
I should add I work full time 4pm-12am. I am also a full time student with no breaks between classes. I go to work straight from school, so when I get home at 12am that is when I workout. So I just feel exhausted with no results!
Thanks if you can help!
-Losing 12lbs in 2 months in not only good, but healthy. It won't just come off, you have to be willing to have the patience to lose the fat. It doesn't come on overnight, so allow your body to let it go and slowly as it came on. These are good results, remember that.
-Your workout program needs a re-design. You need to implement a more productive resistance program working your full body. Doing 200 sit ups gets you know where but strained muscles.
-Your goal weight is healthy, but again you have to allow time for it.
-You food intake is not in the greatest detail. If you want to post a sample days diet in complete detail we can give you a better critique.
-Being that you are on the move, food needs to be on the move with you. Take some time when you have off to prepare your meals ahead of time and take them along with you in coolers. You need to be eating more often, that will allow more energy and better fat loss results.
I do make all my meals ahead of time and freeze them. I have lots of fruit snacky foods with me. Like hummus, baby carrots and of course my meals.
I am starting with 7lbs because thats all I can lift. I don't want to hurt myself.
Today I had 1/3 cup of egg white omlet with avecado fat free cheese and onions. Some whole grain wheat toast.
snack I had a low-cal sugar free jamba juice. 20oz
Lunch grilled tilapia w/ spinach
Dinner Grilled catfish with feta spinach and brown rice (recipe from biggest loser cookbook!)
Snack
2 oranges 2 apples.
20 oz of water.
I know I need more water, today was sorta busy so I did not get my usually intake. which is about 64 oz. I try to stop eating around 8pm. I don't know if I should make this later because of my work schedule or what?
What about my bike is that okay? It's all I can do right now. Oh and the 12lbs I lost in about a month and a half. I have not lost anymore.
Last edited by HappyHendrix; February 28th, 2007 at 01:29 AM.
The bike is fine. Just dont let yourself slump when riding. Moving is the key to getting started.
As far as the eating past 8, you dont workout until after midnight, so theres no reason you shouldnt be eating later on. Put simply, your life schedule is different, then so should your eating schedule. Generally your meals have the basics, lean protein and veggies. However have you added up the calories, or are you guessing?
Your food selections are that bad, the timing of them could be better. You need to really organize it like this and time for your pre-and post workout consumption...
If you have a workout make pre-workout pro/complex carb and post-workout pro/simple carbs.
Make sure you are getting your calories right, if not sure use this formula. Harris Benedict Equation
You should work in a 25-30% deficit at most right now.
You have GOT to up that water, it is important for your fat loss. Get a gallon jug, fill it up and drink from it through out the day. Should be empty when day is done, but don't drink it all at once.
Do what you can with your weight selection but get FULL body work in (no weight squats, toe touches, step ups, arm raises).
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