27 year old female wanting to get back her beach body! pics before and current!

[rosiebum]

Hello,

I am currently 65kg (10.4 stone) and I would like to be around 9 and half stone. I have started eating 2 fruit smoothies a day (1 breakfast smoothie of oats, banana, little bit of honey and low fat yogurt) (second one is frozen raspberries, banana and pinapple juice) then a chicken salad or tuna salad for tea with lots of water.

I am going to the gym and doing 30 mins cross trainer and 30 mins stepper with free weight and currently doing the 30 day squat challenge. Im going to start spinning up again as I love this.

Last year I took clen and t3 and I got really good results but this year I am wanting to try and do it without If i can but ive been doing this since jan now and hardly any change in my shape! My prob area is the tummy and my thighs

The pic I have attached: the main blue bikini was me last year on holiday and the bottom right was me 3 months ago, follow the pics ANTI clockwise and thats the progress. The top left blue bikini pic took in the mirror is the lasted pic of me ( ignore the other holiday bikini pics as this was me last year and I have them on there for inspiration of what I want to get back!)


any help? thanks x

 

[Powermaster]

Your diet needs a major overhaul and it's doubtful T3 will help if you don't do that first.

Those smoothies are loaded with calories from sugar and will probably halt any progress you make.
A high protein, moderate fat breakfast plus some oatmeal for breakfast is a good start.

You might want to search "carb cycling" and go that route. Great for dropping bodyfat without crashing your metabolism.

 

[KILLEROFSAINTS]

black x

 

[SheriV]

ditto on the black x

I concur, diet is terrible and I see no serious weight lifting in there...you can cardio your life away and never get that "lean, toned" look you're envisioning in your head

just skinny fat

 

[KILLEROFSAINTS]

and most women who actually lift in the gym don't know how...amazing...we have the internet fo noobs now

 

[rosiebum]

I love smoothies because they are filling and sweet and I have such a sweet tooth! I really want to try can anyone help me with a diet plan on what I should be eating?

 

[chocolatemalt]

I love smoothies because they are filling and sweet and I have such a sweet tooth! I really want to try can anyone help me with a diet plan on what I should be eating?

I have a sweet tooth too... tough to resist. The thing to do is displace your current shakes/snacks/etc with meats, veggies, and fats first and then if you got a little appetite left over you could hit some fruit but it'll be much lower in volume since you're nearly full.

Also, ditch that low-fat buying habit for things like yogurt. The fat will help satisfy your appetite, displacing simple carbs. And "low fat" often means "lots of added high fructose corn syrup", a terrible trade.

 

[SheriV]

fantastic answer ^^^

there are ways to get "sweet" in as well as protein and have it be more satiating
through shakes but it uses protien powders...tons of recipes out there...high carb ones have to be "earned" by lifting first (or a HIIT session)

 

[SheriV]

also healthy fats are grossly under estimated by the majority of people , EVOO, coconut oil, minimum 6grams a day of fish oil, healthy nuts in moderation

etc etc

 

[Valkyrie]

That sounds like awfully low calories no matter what any of us think of the macro composition. I cant see the pics so I do wonder if you are really overweight (sorry my stones to pounds converter does not exist) I THINK 65kg is about 140 pounds? Depending how tall you are that is probably not overweight. You may just not be liking the LOOK meaning the composition of your body so you are perhaps undermuscular and overfat. The solution to that is to build up your muscle without adding more bodyfat. The way to do that is with a diet as described in the second post in this thread. Plenty of protein and a balance of carbs and healthy fats. Keep your cardio if you love it but add some serious weight lifting. Try lifting weights like you want to get huge gigantic and bulky. You won't become any of those things but hopefully in time you WILL look how you want to.

 

[Powermaster]

I love smoothies because they are filling and sweet and I have such a sweet tooth! I really want to try can anyone help me with a diet plan on what I should be eating?

I doubt you'll get anyone to write out a plan for you. Anyone who's good at it get paid good money for stuff like that.
I'll give you some basics:
Vegetables: Eat as much as you can, preferably with each meal.
Protein: fresh lean meat 3 x a day
Fats: Like what is mentioned in this thread, very important but don't overdo them. fats tend to be high in calories which will halt body fat loss.
Carbs: Stick with rice, sweet potatoes, oat meal...and away from processed carbs, sugars...Also, like I mentioned before look into carb cycling.
Fruits: OK but in moderation. Those smoothies have got to go, if they don't then you just don't want that beach body bad enough.

Training: Hit the weights, weight training help with getting your hormone responses where you want them. Full body training is good & do some cardio after weight training and off days.

 

[rosiebum]

ImageShack? - Online Photo and Video Hosting

thats a link for my pics u can see last years slim holiday bikini pics and my current chubby tum pics at the moment.

I will take up the meal ideas for veg and 3 protein meals a day and maybe stick to my breakfast smoothie of raw oats, banana, natural yogurt and honey as they really curb my sweet tooth and stop me reaching for the mid morning mars bar at break!

I doubt you'll get anyone to write out a plan for you. Anyone who's good at it get paid good money for stuff like that.
I'll give you some basics:
Vegetables: Eat as much as you can, preferably with each meal.
Protein: fresh lean meat 3 x a day
Fats: Like what is mentioned in this thread, very important but don't overdo them. fats tend to be high in calories which will halt body fat loss.
Carbs: Stick with rice, sweet potatoes, oat meal...and away from processed carbs, sugars...Also, like I mentioned before look into carb cycling.
Fruits: OK but in moderation. Those smoothies have got to go, if they don't then you just don't want that beach body bad enough.

Training: Hit the weights, weight training help with getting your hormone responses where you want them. Full body training is good & do some cardio after weight training and off days.

 

[rosiebum]

Ive also started to up my cardio and also my weight training including free weights and squatting with a bar, going to start spinning up and also increase my reps on the rowing machine. Im so new at this I know it wont be a perfect method but I do want to learn

 

[KILLEROFSAINTS]

you are not far gone...and looked great before...stick to a few adjustments and youll be fine...you can do it

 

[rosiebum]

Thank u Going to keep focused - its all I think about 247! BTW I love this forum! Very helpful members xx

 

[chocolatemalt]

ImageShack? - Online Photo and Video Hosting

thats a link for my pics u can see last years slim holiday bikini pics and my current chubby tum pics at the moment.

I will take up the meal ideas for veg and 3 protein meals a day and maybe stick to my breakfast smoothie of raw oats, banana, natural yogurt and honey as they really curb my sweet tooth and stop me reaching for the mid morning mars bar at break!

Really nice pics Rosie. About the smoothie just be aware that sugars especially refined ones will not so much curb your sweet tooth as drive it. It makes you more likely to reach for more a few hours later. When my diet breaks down and I start eating brownies for breakfast (yep it happens) I can be sure I'll be eating cake for lunch, cookies for mid-afternoon snack, and chocolate raisins and jelly bellies for dinner.

 

[SheriV]

^^^ ugh, Im absolutely the same way...if I eat one sweet thing it can easily cascade into a binge
only upside is I can lift like woooaaa after haha

 

[SheriV]

I took a second look at those pictures , you have insulin resistance written all over your body

it isn't difficult to get rid of but you should drop all refined sugar and flour totally and probably give up fruit totally for a short time and reintroduce the fruit back slowly. The only exception is berries but you still have to combine them with a serving of protein
stick to low GI carbs AFTER workouts no matter the time of day and make every meal one serving of protein (about 3oz) and two servings of vegetables around 4-6 times a day

you'll be back to where you want to be in rather short order if you stick to that and keep your training intensity up

 

[HFO3]

You should look this link over.
I just saw your pics, you can achieve your goals in a reasonable amount of time. Since you are inexperienced in the gym, find a GOOD local trainer that understands NUTRITION to help you out, look for pics and testimonials from their clients to help you pick the right one, best of luck to you.

http://www.ironmagazineforums.com/diet-nutrition/178951-bodybuilders-grocery-list.html