Help Me!

annie

annie

New member
I have been wanting to get into shape but I just dont know where to start, i workout3 times a weeks and do cardio 3 times a week, what should i be eating? IM so confused...I dont know anything about fitness but am very interested. Can anyone help me. I am 5'7" and weigh 160 Lbs. I dont know what my body fat is because I dont know how to get that number. I would appreciate anything. Thanks
 
Here's a diet I wrote out for a friend of mine to lose some weight.

Item Protein Carbs Fat Cal
Meal 1
Oatmeal 1cup 3.9 32.4 2.1 157
Milk 1cup 9.7 13.6 2.9 118
Meal 2
Yogurt 6oz 6.8 31.7 2.0 168
Meal 3
Tuna Salad 6oz 27.4 16.0 15.8 318
2 Slices Wheatbread 4.4 24.8 2.0 130
Meal 4
Protein Bar 25 20 5 225
Meal 5
Chicken 4oz 35 0 4 176
Brown Rice 1 cup 5.1 44.8 1.8 217
Mixed Veggies 3/4cup 4.0 18.0 0.3 81
Totals 121.3 201.3 35.9 1613.5
K/Cal Totals 485.2 805.2 323.1 1613.5
% of k/cal 30% 50% 20% 100%

You might have to adjust it a little...
 
What are you doing when you workout?
How long/hard are your cardio sessions?

2 things that should help you out right away, cut your carbs earlier in the night/evening and make sure you're getting enough water. How much water are you drinking each day?
 
When I workout I do a full body. I do squats, leg presses, dips, shoulder press, and lat pulldowns. I do cardio, 20 minutes, I do it on a treadmill at the highest incline and I put the speed on 4.0. i drink about 1/2 gallon of water a day, i know, not as much as I should be. I also drink protein shakes.
 
cut out all sugary drinks, sodas, candy, bread, pasta, whole milk dairy. up your cardio to 30-40 mins 3-4 times a week, try an eliptical machine or stair climber, your burn much more calories. you obviously have to give a little to get a little with your diet so i would stick to the basics, lean meat, rice, oatmeal, yams, veggies, natural peanut butter for hunger. cutting carbs after 6pm will make a big difference.
 
if your not competing bodyfat or weight is not that important, because when your are happy with the mirror the latter are usually in check. but if your just curious search online and you should come up with a million methods.
 
Thanks, is doing a full body workout 3 times a week ok? or should I be doing something else?
 
That cardio will be much more effective if its done first thing in the morning on a empty stomach. Do go all out either, keep your heat rate about 65-70%.
 
ok sorry im asking all these questions but....what should i do about the cramp I get on my side when I do cardio, do you know why that happens? Or how to get rid of it, it is a big hassel because if I dont stop moving, by the end of my cardio I can barely walk it hurts so bad!
 
Well, i try to eat healthy, i slip up though every few days, ahh, i eed to work on that, i eat chicken, tuna, protein pancakes sometimes, i drink protein shakes and a bad thing, i am addicted to Diet Dr. Pepper! I eat oatmeal and grits and the regular cheerios, I guess ill add bananas to my diet.
 
Your going to need a structured plan. You must plan and cook meals in advance. Start documenting everything you do.....Even slip up's, so you know what to work on.

Dump the cheerios.
 
Ok, so i will start logging my excersizes and what i eat in a lil food journal, i cook my chicken in advance and I take my food everywhere with me in a cooler, i just need to learn to control my junk food eating, i slip up like every few days bc I live with my grandparents and they always have junk food in the house. Oh, can anyone tell me where I can get something for energy, i use to take these ephedrine pills but they banned them so i cant take those anymore, they help suppres my appetite so i dont eat like a pig.
 
I know all about junk food. Im a recovering snicker bar addict.lol

What I do is make a crap load of sugar-free jello pudding. Thats stuff is great when you crave a little sugar. Also having fruits around such as apples help provide stomache filling fiber ,which also slows carb absorbtion.

You can still get ephedrine HCL from the store here

http://mc.infinitivesolutions.com/catalog/index.php

You can pick up some caffiene tabs there also and stack the two.
 
drink only water. stop eating carbs at your last meal and work backwards.
ex.

your last meal should be lean meat and vegetables. like spinach, brochli, turpins.

try eating small meals more frequently. every week eat one less carb souce at each meal working backwards, until you are only eating one carb a day. and make that carb source something like sweet potatoes and brown rice.

keep working out.

what you eat is 80% of how you look.
 
CYPHON said:
What I do is make a crap load of sugar-free jello pudding. Thats stuff is great when you crave a little sugar.
Click to expand...

Yep, I add some protein powder and use that new low carb milk (only 3g of sugar) I beleive its called Hood.
 
brew said:
Yep, I add some protein powder and use that new low carb milk (only 3g of sugar) I beleive its called Hood.
Click to expand...

That does sound good, however I can't eat that - so I opt for the sugar free jello - 0 carbs, tastes ok..
 
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