new member/nutrition/training

[Tammy]

Hi was wondering what everyone thinks of this would be great to have some feedback. I am a 22 year female and plan on competing in my third comp in october, am switching from figure to shape. i developed an injury in both hips last year and kept on training probably leading to a severe case of overtraining and exhaustion i was told not to run, bike, row, basically nothing except walk for 6 months i have been given two second opingions by well respected sports doctors in christchurch and have been told to resume training as normal and to take it easy if anything starts to hurt. I am still not running but have resumed weight training, walking and using the recline and normal bike. However I still have not lost any weight/fat. Hve done body fat readings and they have not gone done either in the last month. iam !.71m and 65kg and am by no means ioverwieght but would definitely like to fit into my usual pairs of jeans, i believe that the aadded weight seems to have gone to the hip area to protect the site of injury. CUrrently my training/eating looks like this

Breakfast: 1/4 oats, 3 egg whites and 1 whole egg or 1/3c oats with 30g ripped factors protein powder and 1tsp flax seed oil

snack: 1 x protein shake (30g ripped factors in water) and one apple

Lunch: 100g chicken, big salad (about 3 cups), 100g kumara or 1/2c brown rice

snack: same as morning snack or a musashi P20 protein bar or a yoghurt and an apple

Dinner: 150g chicken/fish or salmon (sometimes venison) 2-3 cups veges and some kumara or rice if i feel like it

after tea: bit of a snacker and hummus/crackers or lite hot chocolates tend to get eaten around this time (big fan of macintoshes)

How do you stop the snacking when you know you shouldn't be and are trying so hard not to????

Training is as follows

weights 4 days per week

Cardio 4 45minute power walks, 1 30min hill walk and 2 30 minute cycles. I try to do no more cardio than what i have been told but am a bit of a cardio addict and miss not being able to run and sometimes can't help myself, thinking that more is better (not always true!!)

Does anyone have any tips to stop the unnecessarty snacking so that I am just eating what I am supposed to be and any other tips so that I can regain my normal off season weight of 61-62kg???

Thank you all so much for your help

[jono]

hi and welcome!

it looks like you need to add more fats to your diet. this could be easily done by mixing in some flax seed oil with 2 of your meals. eg: mixing a tblspn into the brown rice, and then again into your veges at dinner.

i think snacking can be caused be just having nothing else to do a lot of the time. some interesting activity in the evening may help with this.

before you goto bed i would add another meal: cottage cheese. good protien that is digested slowly.

[carma]

Hi tammy

Welcome to the forum.

I agree with Jono. Your fats seem to be a bit low and i would be adding in another meal at night (protein). Do you know your B/F % and how many calories you consume on a daily basis?

I'm trying to lose stubborn body fat at the moment aswell but unfortunately my calories and carbs have been too low so my body was starving. So i'm just slowly trying to wake up my metobolic rate again.

My hunger is out of control at the moment so i know how you feel about wanting snack. Just stay strong and try and add in that extra meal.

When is the next comp you want to enter?

[Tammy]

thanks guys for your in[put. COmp is start of october in christchurch. body fat round about 20% at the moment. will definitely be upping the flax seed oil,. how do you find that the flax seed capsules work as i often forget to take the oil? after injury it is very frustrating to try and lose the extra that you are not used to having, but must be patient!! god i hate that word!!!!

[jono]

thanks guys for your in[put. COmp is start of october in christchurch. body fat round about 20% at the moment. will definitely be upping the flax seed oil,. how do you find that the flax seed capsules work as i often forget to take the oil? after injury it is very frustrating to try and lose the extra that you are not used to having, but must be patient!! god i hate that word!!!!

you would have 2 take 15 1ml oil caps to equal 1 tblespn of FSO. so its much cheaper to get oil.

[Tammy]

how much flax seed oil do you guys take each day? and how much is enough for a female to be taking? what do you all think about flax seed oil vs pahrmaceutical grade fish oils?

[Tammy]

hi carma i see you are from christchurch. what comp are you planning on entering and in what section

[carma]

Hi Tammy

I take 30ml of flaxseed a day split in 2 doses. Fish oils are good but i dont use them thats only because i dont eat anything out of the sea and when ive tried that type of oil before i swear i can taste fish even when its in capsules.

I am hoping to be in good enough condition for the same comp on the 8th oct,. Not sure which class yet, ill just wait and see and decide closer to the time.

PATIENCE! i hate that word too. I am constantly having to tell myself that things dont happen over night.

[Pseudonym]

:wave:

Gidday! The only other point I'd add to Jono's and Carma's is to make sure you get a decent amount of red meat too. You say you have venison sometimes -it's good, but if that's all the red meat you have, you might consider having it more often. There's nothing wrong with a lean bit o' beef! :wink:

[Growth]

Welcome to the board.