Thread: New and need some help

I just want to say Welcome to the board


Katia...there are many here to answer your questions....I personally would like to know if you know your BF (Bodyfat), percentage? Also, how many meals a day and what are you eating now?

DP

Hi Katia!

Welcome to IM!

You will like it here!

I don't know my BF%. It's not too high, but I do have some jogle, especially around my stoomach and inner theighs. I eat about 5 to 6 meals a day. I eat mostly healthy things (lean protein, low fat, mostly whole grain carbs, vegies and fruit)... my problem is mostly sugar and ocasional white carbs.
The way I spread out my cals I don't think is the best way. I try not to eat very little before my workout (4 meals each consisting of 100 cals) and end up eating large at night (2 meals of 300 to 500 cals). I do that because I'm usually very hungry after working out even though I eat 30 min to 1 hr later.

I good day goes somethign likes this (good days haven't been happeneing much lately though):
Here's what I had today:
8:30 1/2c egg substitute w/ deli turkey, tomatoe and salsa
11:00 apple
2:00 1/2c light fruit yogurt w/ 1/2c Fiver One cereal
3:30 or 4:00 1.5c salad w/ 1/4c tuna, pickle and cal free dressing
4:40-6 workout --45 min of step interval aerobics + biseps
6:30 2c steamed broccoli, 6oz chicken, protein bar (needed somethign sweet)
7:30 1c white rice, 2c whole grain cereal (cereal has 200 cals, 10g sugar per 1 cup), is that OK?) w/ 1/2c light fruit yogurt

Katia, a few more questions that may be useful for people to assist you.......and I do believe we can help provide you with a Healtly Meal Plan that will achieve some of your goals.....

And I'm sorry to be so direct, but it saves time and is important:

To help determine you level of BF....do you have abs, describe please? Are you amenorrhetic- (no menstrual periods)?

Right now, your meals show some caloric level and substance...but because of your initial post, I need to ask you if you have ever had an eating disorder? (Last 5 years?)

You do realize that exercising as you mentioned, (and I can't particularly see where you are overeating (although you may have binged more than we know?)), usually results in a good and healthy weight gain?......Clothes size means less than body composition.....you can look very good as a size 2-3, even 4 , at 100-110 pounds at your body weight and height?

Brief answers to your questions:

1) Yes, or slightly more as the body becomes acustom to better food choices

2) You may have some leeway depending on you BF and Metabolism.....those fruits are best however, and combining fruit w/protein and fat (a whole issue here as you are fat phobic) will yield better results

3) Yes, that usually works better...there are exceptions, such as Post work out

Thanks for taking time to help me...

I don't have abs (they're covered by fat), also my stomach is a bit extended (bloated) probably because of my eating habbits... I really need help in this area.

I do have periods but they're not consistant (nevre have been).. and yes you guessed right... I had an eating dissorder 6 years ago. However it was only for half a year and as soon as I found out how dangerouse it is I gained the weight back. However it led to many binges and a higher weight gain then I expected. It's probably because of the binges that my stomach is extended.

I do know that muscle weighs more then fat. But I've always exercised. So I know the weight I've put on isn't just muscle. Plus muscle doesn't jigle

The day that I posted is one of my GOOD days. However I do have binges where I consume up to 2,000 calories at once. Although the food I binge on isn't too bad it's still a lot of calories to consume at 1 meal and I feel really sick after. I usually have 3 to 5 good days and then binge. On the days I binge I also dont' workout... too sick to.

If you could help that would be great

Originally posted by Katia7
A bit about me...
I'm 21, 5'0 and 110 lb (size1 or 2). My goal is to loose weight (body fat) and size. I'm not looking to bulk up, just want to get back to my old size. I was 100 lb (size 0) 2 years ago and gained 10 lbs because of overeating and sometimes binging (even though I have been exercising). And just can't seem to loose the weight now.
.....

My workout is... 5 to 6 days of aerobics (usually step or kickboxing) and 1 body part per day doing endurance workout (low weight hi rep).

2) Since I'm not trying to cut, just trying to loose some weight/fat, what's my protein/carb/fat ratio be? And should I still avoid all ...

Originally posted by Katia7

I do have periods but they're not consistant (nevre have been).. and yes you guessed right... I had an eating dissorder 6 years ago. However it was only for half a year and as soon as I found out how dangerouse it is I gained the weight back. However it led to many binges and a higher weight gain then I expected. It's probably because of the binges that my stomach is extended.

I do know that muscle weighs more then fat. But I've always exercised. So I know the weight I've put on isn't just muscle. Plus muscle doesn't jigle

The day that I posted is one of my GOOD days. However I do have binges where I consume up to 2,000 calories at once. Although the food I binge on isn't too bad it's still a lot of calories to consume at 1 meal and I feel really sick after. I usually have 3 to 5 good days and then binge. On the days I binge I also dont' workout... too sick to.

If you could help that would be great

Katia......for starters...and please veiw this as constructive critism that is needed before we can start on a program w/you, we only want to help here...you have provided enough info to draw some conclusions, please correct any inconsistencies or incorrect assumptions....

Your BF is relatively low.....judging from what you have said and the inconsistent menses....maybe 12-13%, with the start of some abdominal fat distribution from the sugars you are eating...it would be helpful to know what your parents look like, and if your mom/dad have changed in the last few years, esp abdominally (body type) ?

You are doing excessive cardio because you feel that it controls your BW..but it hasn't been working in conjunction with the binging, and less than optimal diet?


And just can't seem to loose the weight now.
.....

My workout is... 5 to 6 days of aerobics (usually step or kickboxing) and 1 body part per day doing endurance workout (low weight hi rep).

I know you came here for help....but you have to admit that the excessive cardio and low calorie, low fat approach IS NOT working for us to have a chance to correct that?


You have been on some type of "Diet" for years...your former disorder, (and our compliments on overcoming it ) has left you with some form of what we call "Body Dysmorphia"......You spend some amount of time each day....not liking your appearance, and no matter how lean, you do not feeling that you are lean enough? (Not to worry, many of us here have a touch of this, we just need you to acknowledge this if it true) Is this true?

If you could answer those questions please?


Now some other info.........you mention:

Since I'm not trying to cut, just trying to loose some weight/fat

...and

I'm not looking to bulk up,

So I know the weight I've put on isn't just muscle. Plus muscle doesn't jigle

Which show you have an understanding somewhat as to body composition, we honestly don't care about BW (bodyweight), if you are at the desired Body Composition....your pants/dress size is also less important, especially now that you exercise and you are older and more mature...SO you can not USE THE SCALE ANYMORE, we are just gonna clean up your program, STOP the binging (low calories, low dietary fat is partially to blame for that).

Please understand that......


You will NOT bulk up, but you have to understand that muscle, as in lean body mass, is important, your cardio and lite weight training is not helping that.....LBM (lean body mass) is your metabolism, it helps you to burn BF, so we need you to look at things in a different perspective, again, you will not get bulky, just more toned, less jiggle....are you ready to proceed?

Two more things:

A pound of muscle weighs the same as a pound of fat, both being one pound...they just occupy different volumes

...and would you please PM me (privacy) more details concerning what happened 6 years ago...I want to know how low your BW went and for how long...and what kind of treatment if any besides your realiztion you received? Please...it will stay between us? If you feel comfortable with it in the open instead of a PM, that is ok too

DP

I'll answer some questions here and then I'll PM you about the other stuff...
My parents... my dad is really thin--5'10 120lbs (mostly because he has digestion problems and can't eat much). My mom's side of the family is really big (fat), my mom is the thinnest one out of her family because she watches what she eats, she's about 5'1, 145lb.
No one in my family has an exteneded abdomin like I do. As far as my dad's body type.. he's too thin for me to tell... seems like he might be a ruler. And my mom I think she gains more in her legs... but she has fat all over so it's hard to tell. As far as my body type... I always had a butt that sticks out but no hips. I mostly gain weight in my stomach and inner theighs.

About the cardio... I think it WOULD be working if my eating habbits weren't so bad. However I have lowered it and added some weight training in the past 4 months or so.

As far as "Body Dysmorphia"... I don't think tat I really have that. I mean sometimes I look at my self and don't like what I see... but it's not very often. Actually untill the last 10 lb weight gain (which I got through binging) I really liked how I looked. It wasn't perfect, but who is?

You're right.. I don't really care what I weigh. Honestly not even sure if I weigh 110 or slightly more. The last time I was at the Dr's, they said 110lb. I mostly care about the size and shape I am. Meaning... there are women who have almost no body fat but are quiet large... that's not what I want. I just want to slim down and get rid of the jigle and the extended abdomin.

About the rest of the stuff... about to PM you.

Katia, I received your PM but have to bolt now...and I will reply later.....the main screen will tell you when you have replies, follow it back to how you wrote the first one (your concern about knowing when).....it was very informative, and I have a lot of experience in this area...but you have to be trusting...you confirmed a lot of what I was thinking.........

If you do want to go public with this, I think it wil help several members , guests and maybe their children...you seemed comfortable discussing it in private...if you don't, no big deal, it will remain confidential, we will proceed in any case

We will have a program and some suggestions for you by tonight....no binging in the meantime

Again, Welcome to IM

DP

Katia...I'm sorry I ran out of time tonight, I did receive your PM and I have thought a lot about your situation....I will be able to concentrate more on you in the morning, have a good evening

DP

K.....Katia......here a general overview, hopefully it will answer some of the questions/problems from you PM's

First...you need to realize what you are doing isn't working, partly because of the binging, and the "White Foods" as you call them (Sugars)...but alos because of the excessive cardio, and less than adequate food choices......

Working out at home, it is possible to attain your goals, but you should consider a gym membership if it is at all feasible....hopefuly you are not having body image problems that keep you from that....your replies to me sound like you have your head screwed on right since the disorder, and just some lagging effects.....

Understand that too much cardio, depletes, glycogen (fuel) for your body, esp only w/4 100 calories meals before hand, and you, a smaller person, which means smaller liver and less glycogen...your body has no choice but to secrete glucagon and look towards catabolizing muscle tissue. It's this LMB (lean body mass) that burns fat. So in essence, you are compromising your body's abilities to burn fat:

Read more on cardio here: (follow all the links please)

THE CUT START HERE: On the subject of, TOOLS and CARDIO!

Next, you ask about working abs and bloat....working your abs will not make them bulky and your stomach larger....not unless you put on muscle quickly...and most women don't (although some do, those with good genetics) So include 2-3 exercises for 2-3 sets, 2-3 times a week.

The bloat is mainly form the sugars in your Nutrtional program......not only does eating sparsely all day make your body think it's in "Starvation Mode" and makes it want to store fat when it finally gets food.....judging from your mom, you have a very small touch of insulin resistance....so the sugars you eat, rice, yogurt, etc....and causing some bloat and slow abdominal fat acclumulation

Read about that here: (read as much as you can there)

NEWBIES START HERE - Nutritional FAQ!

Now, since with binging...you actually have average weekly calories a little higher than the meal plan you showed us, and since you are already at 6 meals a day.....we just need to get rid of some of the sugars, make each meal more equal in calories and macronutrients...and space them accordingly....every 2.5 to 3 hours a part.

Fat and fiber are going to become your best friends...we have to introduce fiber slowly because of the intestinal thing you mentioned.. so veggies you know you can cope with and , apple, berries, or grapefruit as the only fruit...we MUST up your FAT intake to PREVENT these CRAVINGS,,,,,,,,,

So read some more....look at the women's plans...get meal ideas, understand fats, carbs and insulin, and meet back here...OK?

Female Cutting Plan...Meals

Know that at first we were reluctant to give you a meal plan, for fear that you do not need to diet.......but we feel that these plans present a healthier way of eating and better food choices than you are currently making!

Good Luck!

DP


PS, I reiterate, learn about fat...you have to eat fat to lose fat, and it will stop the cravings!

WOW that was A LOT of GREAT info. Thank you so much.
I have just a few more questions (hope I'm not anoying you )

About cardio... I understand that it shouldn't be more then 30-45 min 3 to 4 times a week when trying to loose fat (am I right?). Is it any type of cardio? All of the aeronics classes are about 45 min to 1 hr long and some kickboxing classes are even longer. So is it different when it comes to aerobic classes as appose to things like running?

Also... a lot of dancers are really thin (have very low body fat), and they dance (cardio) A LOT, what do you think on that?

I know that cardio should be done 1st thing in the morning (before you eat). However on weekdays I work and can only workout after work... what should I do about that (avoid eating sertain things, or avoid eating # of hrs before, if so how many?)

Weight training... is it better to do it after cardio or before?
And is it OK (on weekends) when I do cardio 1st thing in the AM (before I've eaten) to do weights then too, or should wait till I eat and do it later on the day?

Diet... I read that I should avoid all the cereals... but I was wondering if Fiber One is ok (no sugar, 14g of fiber)?
Also canned soup like Cambells, Progresso, and Healthy Choice? Yogurt... I eat the light fruity kind... it has the same amounth of sugar as plain yogurt... so is that OK?

On an everage, how soon do you think I will see results?

Originally posted by Katia7
WOW that was A LOT of GREAT info. Thank you so much.
I have just a few more questions (hope I'm not anoying you )

I katia7, I thought maybe I could help you out with a few of these questsion.

About cardio... I understand that it shouldn't be more then 30-45 min 3 to 4 times a week when trying to loose fat (am I right?). Is it any type of cardio? All of the aeronics classes are about 45 min to 1 hr long and some kickboxing classes are even longer. So is it different when it comes to aerobic classes as appose to things like running?

As DP has said you are doing wayyyyy too much cardio, I'm sure DP will have his comments but IMO I would try only 2 20-30 minute sessions of Traditional Cardio for a bit while you try to get your diet in order. I also wouldn't worry about doing it in the morning, your bodyfat seems low enough right now that it won't really matter. Try 20-30 mins moderate cardio on the Treadmill, bike, Elliptical. Or you could try my new personal favorite jumprope. Cardio is anything that gets your heart beating faster and it doesn't have to be a class. Personally I hate those classes.

Also... a lot of dancers are really thin (have very low body fat), and they dance (cardio) A LOT, what do you think on that?

Runners are thin too but they have no muscle. Cardio burns away your muscle. Read that link DP has for you.

I know that cardio should be done 1st thing in the morning (before you eat). However on weekdays I work and can only workout after work... what should I do about that (avoid eating sertain things, or avoid eating # of hrs before, if so how many?)

Again don't worry about the time of day. Just make sure you get a good meal after your weight training workout

Weight training... is it better to do it after cardio or before?
And is it OK (on weekends) when I do cardio 1st thing in the AM (before I've eaten) to do weights then too, or should wait till I eat and do it later on the day?

Always do your cardio after your weight training. Don't waste your good glycogen stores on cardio. Use those stores for your weight training so when you do cardio after your weights your more apt to burn fat and not glycogen.

Diet... I read that I should avoid all the cereals... but I was wondering if Fiber One is ok (no sugar, 14g of fiber)?
Also canned soup like Cambells, Progresso, and Healthy Choice? Yogurt... I eat the light fruity kind... it has the same amounth of sugar as plain yogurt... so is that OK?

Fiber One is OK but it depends on the plan DP wants to put your on. NO OTHER CEREALS they are all bad. No canned soup, too processed and too much garbage in them. Yogurt has WAAYYYY too much sugar. Milk also has too much sugar.

On an everage, how soon do you think I will see results?
I think you really need to get your diet in order first and give it a few weeks of a clean diet before anyone or you could say how long. It take determination and discipline. No one said its easy but if you want something bad enough anything is possible

Runners are thin too but they have no muscle. Cardio burns away your muscle. Read that link DP has for you.

I really don't want to build muscle (like body builders) I just want to tone up and loose the fat. Should I still be doing so little cardio?

Try 20-30 mins moderate cardio on the Treadmill, bike, Elliptical. Or you could try my new personal favorite jumprope. Cardio is anything that gets your heart beating faster and it doesn't have to be a class. Personally I hate those classes

I actually love aerobic classes (I actually use aerobic videos), so I was wondering if it's OK to do a full class/video. or is it still too much?

Milk also has too much sugar.

So is cottage cheese not OK eather since it's made out of milk?

First of all, really EXCELLENT Jodi

Katia, listen to what Jodi says. Also, I think you need to reread the cardio thread w/links

Originally posted by Katia7
I really don't want to build muscle (like body builders) I just want to tone up and loose the fat. Should I still be doing so little cardio?

Doesn't just happen, esp to women, it takes years of work...don't worry about this, you want more LBM so you burn more fat......and you want to wean off off of cardio while both improving Nutrition AND, increasing the amount of time and intensity you spend resistance training. This is important to keep your metabolism stoked, and replace some of the calorie expenditure from less cardio!

EVERY POUND OF LBM BURNS 30 TO 50 CALORIES PER POUND PER DAY...if you lose weight, and it is LBM, you compromise your metabolism and end up fatter but weighing less....if you use resistance training to maintain or increase LBM...then you become leaner as you lose weight...that simple, you need to lift





I actually love aerobic classes (I actually use aerobic videos), so I was wondering if it's OK to do a full class/video. or is it still too much?

As Jodi says....2-3 times a week, less time...perhaps 1/2 a video, and read about HIIT, it can and should be done in 20-25 minutes



So is cottage cheese not OK eather since it's made out of milk?

no not as much sugar as in milk, please see those Women's programs?

Here's what I had yesterday and today... rip it apart as much as it needs to.

yesterday:
8:30
1/4c oatmeal w/ splenda and sinamon

11:30
apple

2:00
salad w/ 1/4c tuna, pickle, and no calorie dressing (no sugar no fat)

400-5:30 WORKOUT: biceps, back, and abs with an interval aerobics tape

6:00
steamed broccholi
1/2c crab imitation, thin slice of smoked salmon, 2 slices of deli turkey
eggplant ikra (made out of eggplant, carrots, and some vegetable oil)

7:30
apple w/ 3 Tsp peanutbutter

today:

9:30
Cardio: kickboxing

11:00
3/4c yam w/ Atkins syrup (no calories, made w/ splenda)

1:00
imitation crab w/ tariyaki saucce ( 15 calories, 2g sugar)
broccholi and colyflour

4:30
chicken breast w/ tariyaki sauce
eggplant
apple w/ 2Tbs peanutbutter

it's 5:30 now...
thinking of doing leg work today or triceps chest and shoulders???

and then 1 more meal

PLEASE REREAD THIS THREAD AND ALL OF THE SUGGESTED READING!

Originally posted by Katia7
Here's what I had yesterday and today... rip it apart as much as it needs to.

yesterday:
8:30
1/4c oatmeal w/ splenda and cinamon

Need protein and fat...1/3 cup oats, add 3 egg wites plus one whole eggs

11:30
apple

NOT A MEAL, never carbs by thenselves....an apple is better than other fruits.....Shake with one to 1.5 scoops of Protein powder; 2 T of cream, or 2 tsp of flax, or 1 T of a nut butter

2:00
salad w/ 1/4c tuna, pickle, and no calorie dressing (no sugar no fat)

1/2 or more a can of tuna, oil based dressing or flax and apple cider vinegar, 2-4 cups of greens or 1 cup of veggies

400-5:30 WORKOUT: biceps, back, and abs with an interval aerobics tape

6:00
steamed broccholi
1/2c crab imitation, thin slice of smoked salmon, 2 slices of deli turkey
eggplant ikra (made out of eggplant, carrots, and some vegetable oil)

more veggies, enough fat 10 grams, less processed meats/fish, more regular beef/chciken/fish

7:30
apple w/ 3 Tsp peanutbutter

Not a meal, too soon after the last meal, needs protein



today:



9:30
Cardio: kickboxing

EAT FIRST, not eating says to you body, she is gonna starve us, store EVERYTHING AS FAT!

11:00
3/4c yam w/ Atkins syrup (no calories, made w/ splenda)

NOT A MEAL...protein and fat are needed

1:00
imitation crab w/ tariyaki saucce ( 15 calories, 2g sugar)
broccholi and colyflour

50% more protein, add fat

4:30
chicken breast w/ tariyaki sauce
eggplant
apple w/ 2Tbs peanutbutter





it's 5:30 now...
thinking of doing leg work today or triceps chest and shoulders???

Either is good for now



and then 1 more meal

Good Luck!

DP

I read all the links you posted (took me total of 5 or 6 hrs lol), they were great I just want to make sure that the foods I eat (that weren't posted there) are OK.

Also, I was wondering if you could suggest a workout and nutrition program for me (Jodi mensioned something about that).

I don't have a gym, but the videos I used are pretty advanced and the instructor is great (hits the muscle groups really well). I'm just not sure how I should rotate these videos. I have 3 videos that I started to use for weight work:
1)back, biseps, and abs
2)chest, triceps, and shoulders
3)leg work
4)total body
I have a couple more but was suggested to start with these since she explains the form really well in these.

If you're interested in seeing what I'm talking about they are found at www.cathe.com

Thank you so much for all the help... I'm learning A LOT

1)back, biceps, and abs

2)leg work

3)chest, triceps, and shoulders

Rest one to 2 days...then start over

By the third time you do these tapes/program, you need to change as too much adaptation occurs...consider a gym.....or at least getting a swiss ball and some dumbells......later I will look for the W/O's w8 made for Hammer and others for home use

I'm only alowed 1100-1200 cals (10-12 times the body weight, am I right?). How can I add all that food to my diet and still stay within my calorie range?

9:30
Cardio: kickboxing

EAT FIRST, not eating says to you body, she is gonna starve, store EVERYTHING AS FAT!

I thought I should do cardio 1st thing in the AM before eating, so that the body would burn fat.

occurs...consider a gym.....or at least getting a swiss ball and some dumbells

I have dumbells... I currently use #5, #8, and #10... can't go any heavier for now.

Can you lift the corner of a chair or couch to clean/get something from under it?

Katia...I'm almost 100% sure you could use 12, 15, even more pounds for pressing, rowing, shrugging....we don't do countless reps like on a video...we only do 8-12 reps in most cases

hmmmmmmmm... a corner of a chair.. yeah... a couch.. I'm not so sure lol

The videos I do are mostly endurance workouts though. I have a gym that I can go to (at my school)... it's just too far from me and on weekdays I just wouldn't be able to get there. However on Saturday I think I could drive overthere. Do you think 1 going there 1 day a week would be OK in addirion to the videos.

However I'm totally clueless on what exercises to do, how many reprs/sets. So if you could suggest something that would be great.

Katia..yes one or two days are better than none..the chair or couch was about you being stronger than you think you are

I will get you a link tonight that will explain different exercises to you...and I was suggesting doing a "program" at home that didn't involve tapes, but a swiss ball and DB's

Katie64...if you are listening..and I know you are Would you share some of what w8 gave you w/Katia please?

That would be great, thank-you so much.
Cant's wait

http://www.exrx.net/Exercise.html

Thank you that was very helpful. So is aerobic exercise completely pointless, unless it's HIIT?

NO..the bigger point here is that reisitance training helps burn fat by helping you keep LBM, and if you are going to do cardio for health or fat loss, then a limited amount of HIIT, and or HIIT and Traditional cardio may be useful WITH your RESISTANCE program.

Trouble is with a person that has done excessive cardio like yourself..the body, your body, has ADAPTED to cardio, and it is LESS useful for fat loss than NUTRITION! (whether hit or traditional)

So far I've added more weight training and increased my weights.

And I'm staying away from carbs (unless they're whole grain) and fruits (except apples, grapefruit, and berries). I still eat light yogurt (no fat no sugar--the only sugar it has is lectose)... hope that's OK.

yesterday:

Workout: chest, shoulders, and triceps + 30 min of cardio

12:00
1/2c egg substitute + 2 silces of deli durkey

4:30
4oz fish
2c broccholi & coliflour w/ no calorie dressing
apple

7:00
3oz chicken
3/4 c crab imitation w/ tariaki sause
1/2c mushrooms and onions cooked with a little bit of canola oil
1 slice rye bread
1slice wheat bread