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Please help Newbie get started!

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Posted by: jamie1888

I would really like to get started on a new lifestyle and change my body!
I have read through many threads and stickies. However, all of this information can be quite overwhelming. Can you please help get me on the right track? THANKS!!!

Female
5'8"
176lbs
estimated body fat = 30% (based on an online estimator and a home, cheapy, hand-held electronic reader)

Primary goal = LOSE THE FAT!

Based on the High Fat/Protein, Low Carb Cutting program; here's where I think I should be (AND PLEASE CORRECT ME IF I'M WRONG!) 50/20/30

Total calories for the day = 1760 (my weight x 10)
880 cals of protein = 220g
352 cals of carbs = 88g
528 cals of fat = 59g

Basically, I should get 37g protein and 10g of fat per meal and 88g of GOOD carbs for the day.

I need to purchase some flax oil & heavy cream... So, for the next day or so, I will have to get all my fats through food and olive oil.

Yesterday was my first attempt at reaching the above goals. However, I didn't quite get there.

I consumed 1690 calories, 158g protein, 71 net carbs, 78g fat

Went to the gym first thing in the morning, didn't eat anything before hand.
Leg workout for about 45 minutes.. leg press, leg extensions, squats, hamstring curls, inner/outer thigh machines, calf raises. Then took my dog for a 20 min jog.

MEAL 1:
1/3C Oat Bran (toasted oat bran)
1.5T Almond Butter
1 scoop Whey Protein

MEAL 2:
2C raw Spinach
topped w/
2 servings shrimp (total 140 cals, 34g protein, no fat)
1/2C Wild Brown Rice Medley
1T Olive Oil
6 large strawberries

MEAL 3:
1/2C Low Fat Cottage Cheese
2T Almond Butter

MEAL 4:
5.5oz cooked salmon
Asparagus
1/2C Wild Brown Rice Medley

MEAL 5:
2oz Chicken Breast
1oz Salmon
1/2C Raw Almonds


TODAY (TUESDAY)

5:00am wake up & drive to the gym
5:30 - 6:15 chest & tri's
6:15 - 6:30 Precor
7:00am first meal....

Meal 1:
1/2C whole oats
1 scoop Isopure whey protein
1T Almond Butter
1/2 small grapefruit
(took a multivitamin, calcium supplement, 1 fish oil capsule)

Meal 2 will be:
1 scoop Isopure whey protein
12oz calorie countdown milk
1/8C almonds
6 med strawberries

Meal 3 will be:
4oz Chicken Breast
1/4 of an avocado
1/2C Wild Brown Rice Medley

Meal 4 will be:
2.5C raw spinach
topped w/
2 servings of shrimp
1T Olive Oil
1 small Pear

Meal 5 not planned yet..
but, probably just lean meat, veggies & a fat or a higher fat meat & veggies

Meal 6 not planned yet..
but, probably 1/2C cottage cheese, 1T almond butter


Does it sound like I'm on track?
I need to workout first thing in the morning, or I will never do it! Is it bad that I'm not eating anything before my workout? What is best to eat for my last meal of the night?

I do drink a lot of water; not sure how much I'm taking in. But, I have to use the restroom every 1/2 hour or so and my pee is clear!

How many of these fish oil capsules should I take in a day? And is this even a good one to take?
Kirkland Fish Oil concentrate softgels
1 softgel:
calories = 10
totat fat = 1g
sat fat = .5
poly = .5
cholesterol = 10mg
Natural fish oil concentrat 1000mg containg
EPA 180mg
DHA 120mg


Posted by: TehBiggestLuzer

Quote:
Originally Posted by jamie1888 View Post
Does it sound like I'm on track?
I need to workout first thing in the morning, or I will never do it! Is it bad that I'm not eating anything before my workout? What is best to eat for my last meal of the night?

I do drink a lot of water; not sure how much I'm taking in. But, I have to use the restroom every 1/2 hour or so and my pee is clear!
You are definitely on the right track....right now you need to focus on consistancy. You have at least 35-40+ lbs of fat you could stand to lose and it is not going to happen overnite. Its nice to see your not stupid enough to starve your body .

Yes it is bad you are not eating anything before your workout. How does 1/2 cup oats, some eggs....egg whites, and some milk sound while your cutting. Heres what ive been eating for breakfast. 1/2 cup oats, 1 cup milk, 5 egg whites, 1 whole egg. =400 calories or so.

For the last meal of the night eat some cottage cheese and peanut butter.


Posted by: jamie1888

I wouldn't mind eating before my workout. I was just concerned as to what I SHOULD eat since there is only 30 minutes between the time I wake up and start working out. I think I read in the "eating for life" book that that guy doesn't eat before his morning workout because he'll burn more fat that way; by burning stored fat instead of burning the food you've recently eaten.


Posted by: TehBiggestLuzer

If you only got a half hour make it a light meal but you definately have to eat pre and post workout


Posted by: ABCs

Yes, eating pre workout will yield much better results in the gym. Try to have some oats and egg whites first thing in the morning to get your good carbs and some clean protien to your body when it needs it the most. Going 8 hours without anything is making your body very unhappy. Feed it when you awake.


Posted by: jamie1888

So, if I eat my oats & a protein pre-workout.. what should I eat post?

What about my fish oil capsule questions?? I want more feedback!
Of course, I had to wait until Jodi has dropped before starting this!


Posted by: jamie1888

Also, is Oat Bran OK? I bought some from Trader Joe's and noticed that it's toasted; is that still OK? Can I switch off between the whole oats and the oat bran?

And (while cutting) OK to switch those off with Fiber One cereal now and then?


Posted by: Nigeepoo

Yup. Oat bran, whole oats and Fiber One are all O.K.


Posted by: jamie1888

Thank you for the responses!!!

Can someone tell me how many of the fish oil capsules (above) I should take in a day?


Posted by: TehBiggestLuzer

I just take 2-4 capsules whenever i dont get fish in my meal. I think i take 6-10 a day, dunno if its right but thats what i do . I eat a ton of fish tho........mmmmmmmm.....fish. Had some Mahi Mahi last night....it was ok. Halibut for lunch today . I love walmart they make frozen fish superaffordable, and its prepackaged 4 oz all the time woohhoooo i dont have to weigh it !!







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