est doll

Hello everybody,

I just came accross this forum as i was researching carb rotation online.

I'm 26 years old,female,my height is 5ft7' , currently 135 ponds and would like to get down to 123-125.I am fairly muscular, i work out 5 days a week for a couple hours every day,Usually cardio and weights,but i feel like my body has been getting used to workout i'm doing so i've changed things up a bit.I have been doing interval training with my cardio (running,usually 30 mins switching between levels 9 and 5 every 2 mins or so) and i started doing proper resistance training by doing Mike Heatlie training program (Gwen Stefani uses it) which includes Squats with shoulder Press, Woodchoppers, deadlifts with bicep curls, Sumo squats with lateral raises, Assisted pull-ups, Tricep dips with leg lift, roman deadlifts with Cuban Press, Split squats with rotation, sledgehammers and Russian Twists. I do half of these on 1 day and the other half the next day and alternate like that.I thought of myself as pretty fit and strong but 4 sets of 15 of each kicked my butt and i'm hurting all over!

I did a Master Cleanse for the second time 10 days ago for 10 days,lost 12 pounds,but starting to gain back already (i'm up 6 pounds) and I REALLY REALLY NEED SOMEONE TO HELP ME AND GIVE ME A PLAN TO FOLLOW TO LOSE 12-15 POUNDS OF FAT ASAP.

I know i'm not an expert in bodybuilding and probably doing the wrong thing,so i want someone to give me a plan that i will follow while continuing my exercises.I followed the body fat calculator link and it told me:


Enter your current weight, in pounds: 135
Enter your current body fat percentage: 25.9%
Enter your target body fat percentage: 15%
Enter expected muscle loss (negative for expected gains): 0
Enter desired rate of weight loss in pounds per week: 3

Current lean weight: 100.0 pounds

Lean weight at end of cut: 100.0 pounds

Weight at end of cut: 117.7 pounds


Can somebody tell me how to burn fat fast with my stats?

m11

Hey, welcome to the forum.

We'll definitely be able to help you, but we're going to ask that you do a little homework first.
Please register at FitDay - Free Weight Loss and Diet Journal. The website is free and it is an excellent resource for tracking your intake. The article belongs to one of our moderators, Built, and it'll provide you with the information that you'll need to setup a diet. If you have any questions, feel free to ask.


A few additional comments:
Don't worry about the soreness. It is simply a result of performing motions that your body is unaccustomed to doing. In time, a lot of that soreness will go away.

Additionally, don't expect to lose fat fast. You can probably expect to lose fat at a healthy 2 or so pounds per week. So for goal setting purposes, you can expect to reach your goal weight in about 2 months. On the very bright side, you won't be hungry or feel like what you are doing is particularly difficult. Follow Built's plan, ask questions, and surely we'll get you to your goal.

jmorrison

Do everything m11 said, and listen to Built's every word like it is gospel...because...well it is. Take the time out for fitday, it is a pain at first, but it makes everything easier later, and it really helps the folks here get a plan together for you.

est doll

Thanks so much,guys!

Actually I already have a fitday account,i just don't use it because i don't know what i'm doing,there is so much info contradicting each other all over the net,i've been reading a lot of stuff,and tried things,but nothing really worked?My metabolism is probably a bit slow right now after the Master Cleanse.

I'm gonna go ahead and read that article by built now.

m11

Just read up on Master Cleanse.

I can't imagine how hungry you must've been. Yes?

est doll

Ok,so it looks like my LBM is around 102 pounds.

My maintenance right now is 1400-1700 calories a day (this is how many calories i eat not to put on weight right now).
So looks like i should be eating 1100 -1200 calories to lose?

And my average daily macros should be:

Protein = 120g at least a day
Carb = 80g
Fat = 50g at least a day


Does this look right?

But what exactly should i eat?
I usually wake up and am in the gym by 9am,i work out monday to friday and saturday/sunday are my days off.

I need a plan put together,that is designed by someone who knows what they are doing,because if i just try to figure it out myself,i'll get off track,i know it.

And my sweet tooth is going to kill me....

est doll

m11,

actually lemonade keeps hunger at bay,you don't actually have hunger pains or anything but you do miss food,the texture,the chewing the smell.Really makes you appreciate food and cleanses your body.But unless you eat only rabbit food afterwards you will gain all the weight back.

dg806

3lbs per week weight loss is too much. You will be loosing mucsle at that rate. Redefine your goals to a slower rate at 1-2lbs per week.

1-Andro Rx Pro-hormone

est doll

dg806,thank you!

yes,i already figured it would be too much,so i used 2 pounds a week in my calculations.
Does anyone have knowledge to give me some daily menu suggestions?

I'm so lost

I'm posting a couple pics of me,so u know where i'm at.
those are professional pics though,so they make me look good,lol

Dietguru

At a bodyweight of 135 lbs, training 5 days per week, for two hours per day, which includes supersets? and HIIT cardio (30 mins) would mean that your calorie intake is far too low, your sweet tooth is your body telling you that it needs more energy. You are performing HIIT/weight training before you take in any calories per day? this will lose muscle tissue which will lower your metabolic rate, and could make you actually store body fat

Doug

"Dont Dig your grave with a Knife and Fork"

est doll

Thank you Doug!

Sounds like you know what you're talking about,i'm so lost!

The reason why i'm taking so few calories right now is because my metabolism is really slow after Master Cleanse.

I'm guessing from your post that i should eat before workouts,and sometimes i do - i have a protein shake,but lately i haven't been.

This morning i ate half banana and some lean turkey slices for breakfast and then went to the gym,i did 30 minutes weights (5 exercises out of mentioned above) and then 1 hour kickboxing.

Right after i had a protein shake with orange juice (40g protein,12g carbs,4.5g fat , 250 calories in protein powder + 4 oz orange mixed together)

Does it look good so far?

I plan on having 2 more meals with a snack in between today all consisting of protein and veggies and maybe a handful of nuts.


Gosh,i really need someone to tell me what exactly to eat and how much!!!!

Built

FitDay - Free Weight Loss and Diet Journal
Please enter your food and report out some numbers.

My gut tells me you are overtraining and need a diet break. You weigh less than I do and we're the same height. Fat loss will be VERY slow from here. I wouldn't aim for more than half a pound a week. Not at your size. Not naturally.

Wondering where to start? Confused? This will get you started.

Daredevils are Shredded
Find out why...
(Now you can find out why... in Hebrew!)

UD2.Built - My UD2.0 setup.

Moondogg

Relax, take a deep breath and do what Built says.

Happiness and understanding will follow.

Dietguru

You are right in what you say regarding eating before training, but in order for the nutrients to be available for energy for your training you have to allow time for digestion. Protein/carb drinks take approx an hour to digest, solid foods depending on the meal content can take a lot longer to digest.

When did you last have a week off from training

Doug

"Dont Dig your grave with a Knife and Fork"

est doll

Haven't had a week off for a long time.

But i just got back from a 5-6 day vacation,where i ate A LOT of everything,went to the gym only twice AND don't forget the alcohol (come on,i was in Mexico)

So i'm really in a SOS mode now,i gained 6 pounds in 6 days!

It's my first day back and i don't know what i should be eating,but i want the weight off of me.

All i've had today is a few protein shakes.I may have some chicken and veggies for dinner and that's it.
Is it ok if i eat like that for a couple weeks?Just protein and a fruit or strawberries before and after workout and maybe 1 small 100 cal shake (all protein) around 4 pm and then chicken or fish with veggies for dinner?

Built

You did not gain six pounds of FAT in six days. That would require overeating 3500 calories per day, over and above your maintenance, AND absorbing it all.

Even I can't do that - and I can eat!

You gained a pound or a pound and a half. And a lot of bloat.

Wondering where to start? Confused? This will get you started.

Daredevils are Shredded
Find out why...
(Now you can find out why... in Hebrew!)

UD2.Built - My UD2.0 setup.

est doll

yes,i thought it might be mostly water and bloat.
I'm being good today,or at least i think i am,will post my fitday tracker in a minute.

est doll

Food Name Amount Unit Cals Fat (g) Carbs (g) Prot (g)
Total 1,382 64.6 100.5 110.1




Grams Calories %-Cals
Calories 1,382
Fat 64.6 573 35 %
Saturated 14.8 132 8 %
Polyunsaturated 10.0 88 5 %
Monounsaturated 25.9 229 14 %
Carbohydrate 100.5 394 24 %
Dietary Fiber 29.0
Protein 110.1 434 26 %
Alcohol 34.0 240 15 %

Fat (35%) Carbs (24%)
Protein (26%) Alcohol (15%)

Built

You seem to like extreme fluctuations - feast, then famine. LOL!

Have you considered IF, or UD2.0? Perhaps PSMF?

Wondering where to start? Confused? This will get you started.

Daredevils are Shredded
Find out why...
(Now you can find out why... in Hebrew!)

UD2.Built - My UD2.0 setup.

est doll

I was going to ask you about trying UD 2.0,i just found out about it in the forum yesterday.
And yes,i'm kinda extreme one way or another,LOL.I need structure and EXACT plan to follow when it comes to nutrition and exercise,because if i just 'wing it' i'll either go crazy (when i feel fat i'll be starving myself and exercising like lunatic) or when i'm letting myself have what i want i seem to use it as an excuse to go on a binge!

I need a structured plan to follow!

est doll

Built,what is IF and PSMF?

m11

PSMF is protein sparing modified fast. Lyle McDonald has a popular book on the matter, The Rapid Fat Loss Handbook. The Rapid Fat Loss Handbook by Lyle McDonald | BodyRecomposition - The Home of Lyle McDonald


'IF' I believe is Intermittent Fasting. Typically, you cycle periods of fasting and non-fasting. Twenty four hours of non fasting followed by twenty four hours of fasting.

est doll

thank you m11

est doll

Built ROCKS!!!

I'm sure evryone knows that by now,but i had to say it!

Built

Yep, I rock. Just ask me, I'll tell you!

Thanks for the vote of confidence. Some days, you need it more than others!

Wondering where to start? Confused? This will get you started.

Daredevils are Shredded
Find out why...
(Now you can find out why... in Hebrew!)

UD2.Built - My UD2.0 setup.