New and really into NUTRITION! Please Help :)

[fitnessgirl20]

Hey everyone, I signed up to this site months ago but never really used it... I'mreally into getting fit/nutrition etc, but the main reason I think that lets me down is I'm not entirely sure where to go from here....

I'm 168cm/64kg. Looking to cut body fat down and reach approximately 55kg. With complete dedication/determination, how much weight loss can be expected? Hopefully .5-1kg per week..

My diet in a day:

8.30am: 1/3 cup porridge, 1 egg white mixed in, made with water, 1/2 banana. (I used to have a 5 x egg white omelette with 1/4 cup oats, but have really gone off egg whites at the moment, but wish I could get back onto them)

11am: Apple, 10 almonds

1pm: Chicken breast/large tuna lite with salad/green veges and 1/3 cup brown rice OR Chicken and salad sandwich (2 x vogels) if I'm hungry....

4pm: Horleys whey protein shake made with 200ml trim milk and 1/2 banana

7pm: Chicken breast/fish with salad veges (VERY rarely have carbs at night)

9pm: Decaf Coffee with dash of skim milk

I exercise regularly, although not every day. 4-5 times a week, I like group fitness classes, a session would look like: tredmill (20min medium run) cross trainer (15mins medium strength) half an hour of weight training (biceps/triceps/back/quads) core/ab work and stretching.

Any advice would be greatly appreciated as I know tweaks are most likely needed in many areas. Thanks so much

[trainlikeafreak]

how long you been following this for?? it looks very good you should be seeing results. i would say though a little bit of protein with breakfast would be good as 1 egg white has only 3grams (yes i know you are getting extra protein indirectly from oats etc). maybe add a few more whites or even a little protein powder. if you are not losing weight maybe half the amount of almonds? and possibly replace the coffee before bed with a half scoop of whey. also do your cardio after your weights.

i am sure others on here will have other advice bu this is my 2c. anyway it seems like your on track so keep at it and all the best.

[nate225]

how long you been following this for?? it looks very good you should be seeing results. i would say though a little bit of protein with breakfast would be good as 1 egg white has only 3grams (yes i know you are getting extra protein indirectly from oats etc). maybe add a few more whites or even a little protein powder. if you are not losing weight maybe half the amount of almonds? and possibly replace the coffee before bed with a half scoop of whey. also do your cardio after your weights.

i am sure others on here will have other advice bu this is my 2c. anyway it seems like your on track so keep at it and all the best.

Repped.

Good advices without feeling the need to over complicate things!

[mike27]

start doing weight training for lower body/legs/hammies :nod:

try HIIT for cardio on non-weights days. and as above, weights first then cardio

so....

mon-back bi

tues-hiit

wed-chest,tri

thurs-hiit

fri-legs,shoulders

sat-class

sun-rest/streching full body

stick with compound exercisers! :nod:

[fitnessgirl20]

Thanks so much you guys. I've only been following this for 2 and a bit weeks. Haven't 'lost weight' as such, but feel more healthy, keen to get into the training! How many reps of each exercise is sensible? When I first joined the gym my trainer said '10 of this, 10 of this' etc doesn't take long at all, I feel like it doesn't do much... :roll:

[trainlikeafreak]

Thanks so much you guys. I've only been following this for 2 and a bit weeks. Haven't 'lost weight' as such, but feel more healthy, keen to get into the training! How many reps of each exercise is sensible? When I first joined the gym my trainer said '10 of this, 10 of this' etc doesn't take long at all, I feel like it doesn't do much... :roll:

if your just starting out do 3 sets of 15 reps. lift slow and controlled

[teamfatboy]

Some ideas: you've a long break between last meal and first meal, so in addition to trainlikeafreak's suggestion about replacing the coffee with a shake, consider another shake either last thing at night or first thing in the morning to shorten the overnight fast.

If you do weights and cardio in the same session, do the weights first.

How much water do you drink - thru an average day ?

[Daz69]

Thanks so much you guys. I've only been following this for 2 and a bit weeks. Haven't 'lost weight' as such, but feel more healthy, keen to get into the training! How many reps of each exercise is sensible? When I first joined the gym my trainer said '10 of this, 10 of this' etc doesn't take long at all, I feel like it doesn't do much... :roll:

I wouldn't get too hung-up about a weight issue just yet, its more about body composition at this stage, not weight loss. your relatively new to your fitness regime, what I might assume may be happening is you may have lost some body fat but gained lean muscle..... All good..!!

Rather than all-moderate intensity cardio, might I suggest for the first 5 mins going at full intensity.... then after that stick at moderate intensity cardio for the rest of your session.....The idea behind this, the initial 5 mins fast burst releases fat lipids into your bloodstream which then get broken down & utilized as an energy source throughout the rest your cardio session..... (you burn body fat) All good.....!!!

[fitnessgirl20]

start doing weight training for lower body/legs/hammies :nod:

try HIIT for cardio on non-weights days. and as above, weights first then cardio

so....

mon-back bi

tues-hiit

wed-chest,tri

thurs-hiit

fri-legs,shoulders

sat-class

sun-rest/streching full body

Thanks mike27. When you say 'fri- legs, shoulders' do you mean that's all I do at the gym on that day? As well as light cardio on weight days or...

stick with compound exercisers! :nod:

[fitnessgirl20]

Sorry about the messy post, my internets playing up at home so am on my phone which makes things difficult!

Thanks for the advice about not having such a long 'fast'..I do wake up pretty hungry. Does anyone have any suggestions for a high protein breakfast without eggs or protein shakes? Struggling for that...

I drink between 1-2 750ml pump bottles a day so could drink a lot more??

[teamfatboy]

If it's just the issue with cooking the eggs, I've found that Eggcel liquid egg whites whizzed up in a blender with some Weightwatchers jelly mix makes a great smoothie-drink in the morning.

They're pasteurised so you don't have the same risks as with raw egg whites.

Aim to go through at least two, more like 2-3, of those 750ml bottles a day.

For a routine, try:

Monday - Back and biceps

Tues - HIIT

Weds - Chest-shoulders-triceps

Thurs - HIIT

Fri - Legs... was missing from Mike27's routine, is a big muscle group....

Sat - Class

Sun - stretching and abs.

Shoulders (as a routine) can include upright row, clean-and-press, side raise, front raise, rear delt fly... to work shoulders really can take three or more different exercises - but any of those workouts (Mon/Wed/Fri) could be done in 45m or so, especially if you keep the rests short between sets, which helps with fatburning .

[mike27]

legs i already had down for fri

[teamfatboy]

legs i already had down for fri

So you did, my bad

[fitnessgirl20]

If it's just the issue with cooking the eggs, I've found that Eggcel liquid egg whites whizzed up in a blender with some Weightwatchers jelly mix makes a great smoothie-drink in the morning.

They're pasteurised so you don't have the same risks as with raw egg whites.

Aim to go through at least two, more like 2-3, of those 750ml bottles a day.

For a routine, try:

Monday - Back and biceps

Tues - HIIT

Weds - Chest-shoulders-triceps

Thurs - HIIT

Fri - Legs... was missing from Mike27's routine, is a big muscle group....

Sat - Class

Sun - stretching and abs.

Shoulders (as a routine) can include upright row, clean-and-press, side raise, front raise, rear delt fly... to work shoulders really can take three or more different exercises - but any of those workouts (Mon/Wed/Fri) could be done in 45m or so, especially if you keep the rests short between sets, which helps with fatburning .

Thanks so much, are those liquid egg whites like real egg whites? I have just gone off the taste of the 'egg' .. got sick of the protein taste, which I' guessing happens to body builders a lot. Can't seem to get back on it. I know I'm not getting enough protein at breakfast but can't seem to down anymore right now.

Should I do any cardio on those days as well? Thanks so much for that routine, I'll definitely be taking a lot from that. Cheers :clap:

[fitnessgirl20]

Hey guys,

Just an update on my progress. I've lost 1.2kg since the last time I was on here, but feel a lot stronger than what the weight is saying....

I've got back onto my 5 egg white omelette and 1/4 cup oats in the morning! I think with a little motivation from the site, reading other posts etc...Snapped myself out of that, could have just been in my head, I'm not sure! But I don't gag anymore! \:D/

Here's my new plan: completely honest...

7am: 5 x egg white omelette, 1/4 cup oats, black coffee

10am: 100% whey Horley's protein shake, made with water and a piece of fruit (apple/pear/kiwifruit/orange usually)

1pm: Chicken breast, 2 small lite sealord cans of tuna (smoked/lemon pepper or plain) with lettuce, cucumber, tomato, capsicum or brocolli, tomato, onion, zuchinni

4pm: 100% whey Horley's protein shake, made with trim milk, 10 almonds OR A carbless Horley's bar.

7pm: Same as lunch usually, SOMETIMES I add 1/3 cup (uncooked) brown rice, if I'm hungry....

10: 1/2 cup cottage cheese with scoop of whey

Any criticism/advice/tips much appreciated... I need to lose 8 kilo's by the 19th November, is that possible?.....

I now drink 2.5-3 litres of water a day, that's a bit of s truggle though!!

[mike27]

hi

thats good progress so far! keep at it :nod:

looks good! maybe swap the protein powder at 10am with tinned tuna or salmon or lean chick breast?

good work

[fitnessgirl20]

Hey, thanks Mike. What are the benefits of doing this? A different type of protein?

[mike27]

yeah different protein source to mix it up and make sure you get all the aminos you need

and protein will keep you feeling full, it'll take your body longer to break it down and drip feed your body what it needs and also burn more cals! :nod:

[nmilo]

yeah eggs can get boring, i smash 8 egg whites every morning and, naughty i know, but 15mls of ketchup is only like 20cals and makes it. Either that or stir in some tomato salsa. YUM

[mike27]

what do ya do with all the yolks?

or are you using eggcell or egg white powder?

[teamfatboy]

Hey guys,

Just an update on my progress. I've lost 1.2kg since the last time I was on here, but feel a lot stronger than what the weight is saying....

I've got back onto my 5 egg white omelette and 1/4 cup oats in the morning! I think with a little motivation from the site, reading other posts etc...Snapped myself out of that, could have just been in my head, I'm not sure! But I don't gag anymore! \:D/

Any criticism/advice/tips much appreciated... I need to lose 8 kilo's by the 19th November, is that possible?.....

I now drink 2.5-3 litres of water a day, that's a bit of struggle though!!

First off - good to hear that you're feeling stronger AND have lost some weight.

Umm.... to help with the omelette, dried herbs from the Masterfood range... anything you like (but hint, too much Mexican chilli powder can make a five egg-white omelet feel like a LOT of food :roll:) - mixed herbs, dried coriander, etc...

Just curious about the 8kg figure. Did that come from like a required-fitness-level (i.e. if you're this tall, you can't weigh more than such-and-such to be accepted for admission) ? or, is it just a goal number? (like "I'm 64kg now, I want to be 56kg by...").

Being absolutely frank, it "might" be possible but it's about 6-7 weeks, so that's probably over a kg per week, which is at the top end of what's widely considered safe and sustainable. It could be done but you'd need to hit the diet and training goals consistently every day....if you want it that badly, six weeks isn't that long, is it?

If you really really REALLY had to make-weight, at the expense of strength and muscle tone, then a complete change-up in your approach to training might be needed.

One of the things with a training programme like you're on is that it is possible to build lean muscle mass while shedding body fat... so the scales may not go down as much as key measurements like waist and hips. Are things feeling looser ?

[fitnessgirl20]

Awesome! Thanks so much for the advice, you guys rock. I feel so much better about myself, I fit into jeans I hasn't worn in AGES!! I love this website!!