Hi there, everyone! For those that don't know me, my name is Shannon and I am a 20 years old uni student from Australia. At the end of 2007, and at the age of 18, I made it my New Years Resolution to lose weight. So I started eating healthy, counting calories, going on power walks/jogs and keeping a diary on this very forum; by August 2008, I lost 25kg or so and most of my weight. Despite losing the weight, I have continued jogging more or less continuously since then to sustain mental health, self-image and to get out of my lethargic state.

But I've never felt completely satisfied; I have still felt fat underneath my clothes. I get compliments, but nobody has really ever seen me with my shirt off. Sometimes I'd like what I see in the mirror, but when I sit down or lean over, I still feel I have the man breasts, fat stomach, love-handles etc that I intended to rid of; this was not what I imagined when I first aimed to lose weight, no, not at all.

I posted a thread and got some real great help from Omega and KaraCooks. It turns out I have the skinny-fat syndrome; a limbo state where I have lost muscle mass and still have too much body fat, despite the healthy figure on the scale.

So, after being a bit anxious and apprehensive, I need to resort back to the basics: eat more healthy, start a diary, and counting calories - the idea of being strict seemed real hard, but at the same time it seemed "comfortable" to resort back to counting calories and knowing how many I'm eating.

And here is my second diary: it's real nostalgic to be returning to these early-mid 2008 habits, but also feels great to return. Maybe because I'm trying to gain muscle/reduce body fat rather than lose weight like the most of you, I should be posting on the muscle building side of fitness.com? I just feel more comfortable here; this is my home for fitness, although maybe later down the track I might seek that area for advice, I just feel much more comfortable to get help, comments and advice from you guys.

Anyway..

Goal: To escape the limbo, skinny-fat stage of my body and work my muscles and eventually build new muscles, therefore becoming comfortable in my own body. Significant progress by my 21st birthday: January 23rd, 2010.

Methods: Eat 2200 calories a day, give or take; try and eat 150g of protein a day; gym 3-4 times a day with a basic workout set out by Steve; reduce cardio - which sounds weird, but I need to do so to gain muscle - and be happy with doing so (limit to about once a week to keep fit); and regularly update this diary.

I wrote in my original diary: "Let the New Years Resolution be a success." And, although not to the extent I imagined it, it was. So I reiterate a similar message of determination:

Diet
In regards to my diet, since losing weight and not being as strict, I have sometimes treated myself to bad foods such as chocolates, coffee, energy drinks and unhealthy take away foods, such as McDonalds and KFC. I've also been a fan of the Subway meatball sub with salad, which isn't as unhealthy as the aforementioned, but is not necessarily dripping in nutrients (I don't think so, anyway).

Although counting the calories might make it easy, reaching 2200 and 150g of protein seems a bit hard. I've taken up more foods and drinks since I used to post here regularly, and I don't think they are necessarily bad, and can still remain through my diet if I wish to build muscle. I've recently bought protein powder, nuts, 99% fat free yogurt and carrots. I should also, perhaps, purchase some eggs? Other elements of foods that I regularly eat are:

• Multigrain bread - Is this still acceptable to eat?
• Apples - Apparently too much sugar in them, though?
• Oranges
• Bananas
• Oats
• Skim milk
• Lettuce
• Tomatoes
• Green Tea
• Potatoes
• Chicken breast and tuna - I've got the idea of mixing both of these into one salad roll when I order out, although I don't really know where to buy my own tuna. I think canned tuna would be a bit too much high in sodium?
• Peanut butter
• Vegemite
• Margarine spread - Too much fat?
• Steak - I've only started cooking this, and I really enjoy it. Very good for protein?
• Wholegrain pasta
• Nut bars
• Cucumber
• 2 litres of water
  

As well as eliminating obvious junk food, do I also need to eliminate such things as sausages and packaged, quick-cooking pasta (Alfredo, chicken curry etc)? Too much fat or sodium?

Can anyone recommend any other foods to eat for protein? Can I get 2200 calories from the abovementioned?

Exercise

I'm still in my uni location for another month or so, and I therefore have joined a gym here for one month (costing me $129 - FML). I am going for the first time tomorrow, and I plan to follow a basic workout mentioned in a sticky until further notice where we need to make it more complicated.

Template A
Squat - 3-5 sets x 5-10 reps
Bench - 3-5 sets x 5-10 reps
Row - 3-5 sets x 5-10 reps

Template B
Deadlift - 3-5 sets x 5-10 reps
Overhead Press - 3-5 sets x 5-10 reps
Chinup - 3-5 sets x 5-10 reps

Previously when I went to the gym (late 2008-early 2009 primarily), I used the machines rather than the free weights. When joining the gym yesterday, the instructor also suggested this, but I think that they are very limited compared to the free weights? I might use them tomorrow until I feel comfortable, but I dunno, I feel they are somewhat limited - any help on this would be greatly appreciated!

Miscellaneous

And here is just a list of random worries that I can't be bothered explaining in great detail, and might like a bit of comment on, so I shall just list them in dot points:

• With the lack of cardio (once a week), will my fitness and lung capacity dwindle, or will weight lifting - something I have had very limited experience at -make up for this?
• Eating out: just like last time, I always found this concerning, especially in regards to calculating the exact calories - and this time protein.
• Money: I hope all the healthy eating doesn't cost me too much..
• Calculating protein seems very daunting to me right now..

I think I've rambled on for tonight. Tomorrow I shall go to the gym for the first time and recommence calculating and recording my calories and exercise, just like what helped be before.

Cheers,
Shannon

And finally, I might just post a few pictures to show how I was before weight loss, how I look in clothes and the skinny-fat problem I currently have.

Attached Thumbnails

         

I think your plan looks good.

I would use the free weights and avoid the machines. The machines aren't going to give you the range of motion that the free weights are. The reason that free weights are so much more effective is that they require you to engage secondary muscle groups for things like balance, form, etc. The machines lock you into one position - and sometimes if they're not used 100% correctly, not a healthy position - and you wind up working muscles in isolation - or in small isolated groups.

Thanks, Kara! That makes sense. I don't know how I intend to incorporate 3-4 days a week of training, especially when last time I went to the gym (with weight machines) it took me like 2-3 days for my muscles to recover and stop being in pain. I guess practice makes perfect in this case.

I sympathize - I really do.

I promise after the first couple of weeks, you won't be in pain. The first few weeks that I lifted weights (and when I slack off and then get back into it) I'm in pain for a week or two. But you very very quickly get to the point that what you feel the next day is not pain, just a nice stretchy worked-muscle sort of feeling (which I love).

The first couple of weeks you may only be able to work out once or twice a week, but after that it's pretty easy to go every other day or so.

Yeah, that's what happened the last time I went, I think. I really hope trying to get sufficient protein/enough calories AND to eat healthy (and not those frozen meat pies in my freezer) doesn't keep costing me so much.

Money makes the world go around, indeed. And now I am off to the gym!

-Me on April 28, 2008 - It greatly resounds what I feel today.

And so, for the first time since April 15, 2008, here is my log of food and exercise. I'm doing the calculations as I go, so I have no idea how I'll go.

-------


Diet

Does too much tired make you sleepy? I felt real tired after my second protein shake, and I Googled this afterwards and found there could be some truth to it. After my lunch and second protein shake, I was not hungry for quite awhile; I read that it takes protein to digest 4.5-6 hours completely, as opposed to the usual 1-1.5 hour standard with normal food.

I tried searching to tuna today, but to no avail. I think I might have to purchase it in canned food; this can be cheaper, but I fear the sodium levels could be too high. In hindsight, I feel this was an unwise choice as they have too much fat, but I noticed that the sausages have pretty good protein, so I resorted to buying them (and they were cheap).

It was really weird eating this much, and I still had a guilty mentality, despite going to the gym.

Breakfast
Oats - 151 calories; 5.1g of protein
Skim Milk - 90 calories; 8.5g of protein
Banana - 138 calories; 1g of protein
Glass of Orange Juice - 90 calories
Total: 469 calories; 14.6g of protein

Pre-Workout Protein Shake
One scoop of protein powder - 78 calories; 15.25g of protein
Banana - 138 calories; 1g of protein
Skim Milk - 90 calories; 8.5g of protein
Total: 306 calories; 24.75g of protein

Post-Workout Protein Shake
Two scoops of protein powder - 155 calories; 30.5g of protein
Banana - 138 calories; 1g of protein
Skim Milk - 90 calories; 8.5g of protein
Total: 383 calories; 40g of protein

Lunch
Glass of Orange Juice - 90 calories
Spread of vegemite - 19 calories; 2.6g of protein
Spread of margarine - 90 calories
Two servings of multigrain bread - 366 calories; 18.0g of protein
Total: 565 calories; 20.6g of protein

Snack
98% Fat Free BUsh Honey Yogurt - 180 claories; 8.3g of protein
Total: 183 calories; 8.3g of protein.

Dinner
Three beef sausages - 740 calories; 34.24g of protein
Glass of Orange Juice - 90 calories
Lettuce - 16 calories; 1g of protein
One serving of multigrain bread - 183 calories; 9.0g of protein
Total: 1029 calories; 44.24g of protein.

Grand Total
Calories: 2722 calories
Protein: 152.49g of protein

Wow! I've been worrying about getting the number of calories in, and I ended up exceeding 500 calories. I think it's the sausages; I should have bought something much more leaner. I am happy I got the protein in, but with those calories, it should have been a bit more? I also purchased eggs and nuts, as well as oranges and apples, so maybe they should be more to the snack.

I dunno if I should incorporate 150g of protein when I am not working out, or indeed over 2000 calories? Please confirm that for me, readers! (Kara/Margaret, haha)

Exercise

So I went to the gym for the first time today. It was a little daunting compared to my hometown gym; many trainers who I had the paranoid delusion had their eyes on me, and numerous people who are far more built and strong than I.

To feel a bit more comfortable in the gym and to know what I was doing, I did a 5 minute jog on the treadmill. This was not to lose weight or anything, but rather to gather my surroundings on everything and feel a bit more comfortable, and boost my self confidence and to feel like I know what I'm doing in the gym.

I first stated my weight training - attempted to anyway - did some squats, with the lowest free weight possible. I felt a bit like a fool, but got the hang of it quite quickly (except when I nearly tripped). I've been trying to watch the videos Steve has linked in one of the sticky threads, but my internet is currently capped and takes far too long to load, so I'm unsure if I'm doing them correctly.

I then went on to do rows; I think doing rows on a weight machine suffices - I didn't see any other way of doing so, anyway. The weights varied from 20kg to 30kg, and I ended up doing about 6 sets of 5-7 reps.

The free weight bench press looked very intimidating; the only weights offered were 15kg each, far too heavy for me. And I had nobody to spot me - which only reaffirms my desire to have a stranger, but alas, the money gets in the way - so I ended up using the weight machine, just to get in the swing of things.

As I left, I think from the squats, my legs almost felt like jelly, and I felt like I was going to fall down when walking at times. I don't know if this is a good thing or a bad thing.

And there we go; it's 2am, I'm pretty tired and I can already feel my muscles starting to hurt. I don't know how much protein and calories I should intake tomorrow, considering I won't be working out, so some advice would be most welcomed.

Peace,
Shannon

Heya Shannon. You seem to be doing pretty well ... and very committed.

Here are my thoughts:
I had to laugh about "normal food" vs. protein. Keep in mind that protein *is* normal food. It's all food, just that different foods have different properties. Carbs and sugars tend to move through the body more quickly - proteins and fats tend to process more slowly. It's one of the reasons that high protein diets often work well - protein keeps people more full - more satiated - for longer and so they avoid cravings.

Protein shakes and powders tend to be the exception here. Powders are more quickly absorbed by your body than food-based proteins, which is why powders and drinks make good post-workout snacks. They make the protein more quickly available to your muscles.

If you can find canned or packaged tuna in spring water, it's an excellent source of protein. The fat in tuna is healthy fat, so you can allow for that. The fat in tuna is far better for you than the fat in sausages, in fact. Tuna oils are full of omega-3 and omega-6 fatty acids. Sausage is high in the bad fats that raise cholesterol. Plus sausages can be full of nitrates. Not saying sausages are evil, but given the choice between tuna and sausage, take the tuna.

About your diet - I would suggest you cut back on the orange juice. You're expending nearly 400 calories a day in juice that is mostly sugar. You'd be far better off drinking skimmed milk, if you must drink your calories. Even better, eat a whole orange or another type of fruit.

Yes. I would keep to that level of protein no matter what you do for exercise.

You'll probably be sore for a few days, especially after the squats. If you're so sore you feel you can't work out for a few more days, that's fine, but I'd encourage you to at least go for a walk or get on the treadmill and walk - the motion will help with the soreness.

I think rows on the machines are fine for now as are some of the other things. Bodyweight exercises like pushups and dips will help you build the arm/shoulder/back/chest strength as well .. if you can't do a full pushup on the floor, try pushing off against the edge of a desk or even against the wall. A lot of people start with wall, desk, or bench pushups before moving to full pushups on the floor.

Just remember that this is a process ... no one expcts you to be perfect from day one! It took me months to get into the swing of the new lifestyle. I have a friend who used to use this analogy: You wouldn't sit down at the piano and expect to play a sonata right away - you start with scales and learn. It's the same with learning to eat healthily and exercise - you have to learn it. Just keep practicing and you'll be fine!

Thanks, Kara!

Yeah, that was just wording very badly on my behalf. :P

[qupteIf you can find canned or packaged tuna in spring water, it's an excellent source of protein. The fat in tuna is healthy fat, so you can allow for that. The fat in tuna is far better for you than the fat in sausages, in fact. Tuna oils are full of omega-3 and omega-6 fatty acids.[/quote]

I bought cans of tuna in spring water yesterday!


Noted.

I'm just scared the protein will turn into fat rather than muscle when I am having a no workout day.

Yeah, I did that.

What alternative is there besides rows on the machines? And as for the push ups, do you mean putting the legs against a desk/wall?

That is very true; I know that it takes awhile to get into the swing of thins, as I learned all too well when I lost the weight, sometimes it just seems like a long road!

It doesn't work that way. Think about it here - if you're eating at a calorie deficit, then you're burning more calories than you take in, right? So how does protein "turn" to fat, if you're burning fat by not eating enough calories? The answer is - it doesn't. You get fat by eating OVERALL more calories than you burn. You could eat 1600 calories of nothing but protein - and you still wouldn't gain weight, even if you consumed 300g of protein that way.

Let me say it again very plainly: Protein does not turn to fat. What makes fat is excess calories.

Nothing that you have to worry about if you keep your calories in line!


Lots of variations using dumbbells or barbells. Keep in mind that a "row" is a pulling motion - meant to counter the "push" of a press. Any pulling exercise like the ones below is a "row".
Dumbbell Bent-over Row
Cambered Bar Lying Row
Barbell Bent-over Row
Dumbbell Lying Row
Lever One Arm Bent-over Row (plate loaded)
Supine Row

Nope. Hands. This makes the pushup less intense. You can start standing a few feet away from a wall and push against the wall, or you can use a table, a bench, or any other stable surface. The lower you get to the ground, the more difficult the pushup becomes. The trick with pushups is to keep your body straight - don't arch your back or push your butt into the air. One straight line from ankles to shoulders or knees to shoulders.
Incline Push-up
Pushing up from your knees rather than your toes also makes the pushup easier:
Push-up (on knees)

Diet

I'm buying bananas every other day, and they aren't very cheap! Is there any alternative fruit besides banana that could go well with strawberry protein powder? Alternatively, perhaps I should start using yogurt or something else?


Breakfast
Oats - 151 calories; 5.1g of protein
Skim Milk - 90 calories; 8.5g of protein
Banana - 138 calories; 1g of protein
Glass of Orange Juice - 90 calories
Total: 469 calories; 14.6g of protein

1st Protein Shake
One scoop of protein powder - 78 calories; 15.25g of protein
Banana - 138 calories; 1g of protein
Skim Milk - 90 calories; 8.5g of protein
Total: 306 calories; 24.75g of protein

2nd Protein Shake
Two scoops of protein powder - 155 calories; 30.5g of protein
Skim Milk - 90 calories; 8.5g of protein
Total: 245 calories; 39g of protein

Lunch
Bought a chicken salad roll. Contained chicken breast, carrot, onion, wholegrain bread, lettuce, cheese, tomato, pepper. I'm going to go with this site here for the figures: http://www.martialartsandsportscienc...20Calories.pdf
Total: 416 calories; 40g of protein

Afternoon Tea
One serving of multigrain bread - 183 calories; 9.0g of protein
Spread of margarine - 50 calories
Lettuce - 16 calories; 1g of protein
One Tomato - 50 calories
One Orange - 85 calories; 2g of protein
Can of Tuna with Spring Water - 55 calories; 12.7g of protein
Skim Milk - 90 calories; 8.5g of protein
Total: 519 calories; 33.2g of protein.

Dinner
Three beef sausages - 740 calories; 34.24g of protein
One Tomato - 50 calories
Cucumber slices - 20 calories

Total: 810 calories; 34.24g of protein.

Water
2+ Litres

Others
One Multi-Vitamin


Grand Total
Calories: 2765 calories
Protein: 185.79g of protein

Hmmm, I thought it would work out to be in the lower of the 2000's, so I feel a bit bad. I don't think I should have had both the lunch and afternoon tea. I don't want this to turn into fat.

Exercise

My upper chest, thighs, biceps and shoulders to a smaller degree are in pain (thighs the most), but I did manage to go on a bit of a walk. I also did some stretches. Even today I'm still in much pain, but I think I might try out some push ups today.

Peace,
Shannon

I forget that bananas are so expensive elsewhere - here they're one of the cheaper fruits you can buy. I do notice that you're eating a lot of them though. Maybe I can make some suggestions to your overall diet.

What fruits do you have available that are native to Oz? Is it cheap to get stuff in from NZ? I know some of the best apples I've eaten here have been imported from NZ, so if you can get them cheaply, that would be a good alternative. Also things like kiwi, mango, pears, peaches, plums ... all are good healthy fruits.

Ok so what I did was took your diet that you just posted and made a few changes (in red). I didn't look up all the calories and so forth, but I know the ballpark for them. Tell me if this would work for me.

Breakfast
Oats - 151 calories; 5.1g of protein
Skim Milk - 90 calories; 8.5g of protein
Berries of some kind - 1 serving = about 90 cals
No orange juice or sub tomato juice (fewer calories and fewer carbs)

1st Protein Shake
One scoop of protein powder - 78 calories; 15.25g of protein
Banana - 138 calories; 1g of protein - the banana is not necessary for the protein drink - if you have the calories available, add it, but otherwise, add something else instead - strawberries, blueberries, something like that for about 60 cals per 3/4 cup
Skim Milk - 90 calories; 8.5g of protein

2nd Protein Shake
Get rid of the entire second protein shake. You don't need it and it's lots of calories. If you're hungry, have an apple for 90 cals. Or have a serving of yogurt that will give you some protein and calcium, but fewer calories.
If you REALLY feel like you need the extra protein, mix it in some cold water and chug it. Sometimes it's not about tasting good.

Lunch
Bought a chicken salad roll. Contained chicken breast, carrot, onion, wholegrain bread, lettuce, cheese, tomato, pepper. I'm going to go with this site here for the figures: http://www.martialartsandsportscienc...20Calories.pdf
Total: 416 calories; 40g of protein

Afternoon Tea
One serving of multigrain bread - 183 calories; 9.0g of protein
Spread of margarine - 50 calories
Lettuce - 16 calories; 1g of protein
One Tomato - 50 calories
One Orange - 85 calories; 2g of protein
Can of Tuna with Spring Water - 55 calories; 12.7g of protein
Skim Milk - 90 calories; 8.5g of protein
Total: 519 calories; 33.2g of protein.

Dinner
Three beef sausages - 740 calories; 34.24g of protein - These rae your big downfall. You're going to have to cut sausages out of your diet for a while if you want to cut calories. You need lean meats. You can get the same amount of protein from 5oz of chicken breasts for 160 calories. Or 2 servings of shrimp for 200 calories. Or 5 oz of grilled fish for 180 calories. Etc. The sausages are killing your calories. (Sorry - I know it's bad news )
One Tomato - 50 calories
Cucumber slices - 20 calories

It's just a few small tweaks, but it drops about 800 or so calories from your day just to make those few small changes, as you can see.

They're not that expensive (they have cheapened in recent months due to the GFC), but having like 2-3 a day is making it go down awfully fast.

I'll check it out!

Quote:

Berries of some kind - 1 serving = about 90 cals No orange juice or sub tomato juice (fewer calories and fewer carbs)

So no orange juice at all? I really do like it in the morning. Yeah, I might check out some strawberries.

Quote:

Banana - 138 calories; 1g of protein - the banana is not necessary for the protein drink - if you have the calories available, add it, but otherwise, add something else instead - strawberries, blueberries, something like that for about 60 cals per 3/4 cup

Noted!

Quote:

2nd Protein Shake

Quote:

Get rid of the entire second protein shake. You don't need it and it's lots of calories. If you're hungry, have an apple for 90 cals. Or have a serving of yogurt that will give you some protein and calcium, but fewer calories. If you REALLY feel like you need the extra protein, mix it in some cold water and chug it. Sometimes it's not about tasting good.

Haha, this is true. The back of my protein powder recommends one scoop 30 minutes before working out, an two scoops AFTER working out. The reason I kept with two of them is because you said that I should stick to the same calories/protein. Should I restrict two of them to only work out days, or just always have one (unless it is vital)?



Yeah, I knew this, it's just that they were cheap at the time and I had no alternative. Do you recommend steak, or does that also have too much steak? The only chicken breast I can find is a whole pre-made roast chicken from the supermarket which has lots of fat on it. If I don't eat the skin, would this suffice?

Argh, going back home for the holidays is going to be hard with Dad's cookng - I'll more than likely have to keep cooking my own dinners.

With re: the OJ, I'd say either orange juice OR a banana, but not both. But if OJ is something that you really enjoy, then don't get rid of it - cut back elsewhere. When I first started dieting I absolutely couldn't give up my coffee with cream in the mornings. It was 120 calories, but I budgeted for it and kept it - because giving it up would have really taken away a major enjoyment part of my day. It's just about picking and choosing what's really important to you!

Here's the thing - there shouldn't be a hard and fast rule. If you get in enough protein from other sources, then don't have a protein shake. If you aren't hungry don't have one. If you need a quick snack and you want one, then have one. I generally have a protein shake after working out for 2 reasons - 1 is that the protein powder absorbs faster than food-based protein, so after a workout it's a great way to get quick protein to your muscles, and 2 is that it's portable and so I can chug down a drink of protein powder and juice in the car on the way home from the gym.

The other time I might have a protein drink is if I am getting to the end of the day and I realize that I just am not going to make my protein goals - then generally I mix some powder with 8 oz of water and chug it down. Like I said earlier, in that case it's more about getting in the protein than it is about making something that's yummy and flavorful and filling.

But there are days that I get in plenty of protein just from what I eat and on those days I might not have any protein powder at all.

As for the rest of the protein: Steak is fine; the leaner the better. Keep an eye on fat content and calories, since red meat has more calories (from fat) than most other lean meats. Pork and lamb are also good sources of protein. Fish of all kinds is an EXCELLENT source of protein as well as providing a lot of omega3 and omega6 fatty acids. Eggs are good - some nights instead of fixing a big meal for dinner, I have an omelet with some veg.

Preroasted chicken is OK .. keep in mind that they are probably full of sodium, so you need to watch that. If you can buy whole raw chickens and cook them yourself, you might consider that.