Need for change!

[time4change]

Hi everyone,

Im a 19 yr old female and I have put my foot down and decided it is time to change to my body. Ive always had a lean athletic body due to all the sports i participated in at school but since leaving school i have picked up about 10kgs and the fatty kind if you know what i mean :roll:

Im a size 14 jeans (fat concentrated on hips bum and thighs lol) but size 12 tops so I knw I am not extremely overweight but I am not the leanest either.

I am about 170cm tall and I weigh around the 80kg mark. Really looking to get drastically lose fat and tone up but moreso get my confidence back and be bikini ready for summer.

If anyone has any motivational tips for a start that would be great. Have had a gym membership for over a year now and havnt been for 3 months so really lacking motivation

[Phedder]

Welcome!

Have had a gym membership for over a year now and havnt been for 3 months so really lacking motivation

Here's your motivation, in your own words;

get my confidence back and be bikini ready for summer.

Have you made any changes to your diet yet or are you still searching for ways to improve it? We have a great Newbies Guide to Diet & Nutrition and once you're done reading that you can use our Calorie and Diet Calculator to get a rough idea of how to structure your diet.

In the gym, what sort of exercise/training have you done in the gym? A basic resistance training program, focusing on the compound lifts that use the most muscle, eg Squats, Deadlifts, Lunges, Bench Press, Overhead Press, Pull ups/Chin ups (likely assisted at first for you) and Rows.

Lifting 3-4 days a week and a little cardio on non lifting days combined with a good diet plan and there's no reason why you can't shed that 10kg, be confident and look great come summer time :nod:

Use our search function and have a read through any topics that are of use or interest you, and if something needs clarifying you can then ask more specific questions once you've read a bit and got some basic knowledge behind you

[Riccardo]

I highly recommend reading this article on simply shredded, I usually avoid that site but this is an extremely good resource for women.

http://www.simplyshredded.com/the-ultim ... guide.html

[time4change]

I highly recommend reading this article on simply shredded, I usually avoid that site but this is an extremely good resource for women.

http://www.simplyshredded.com/the-ultim ... guide.html

Read the article..

Best article i have ever read! So much helpful info and definitely puts my existing knowledge that whole level higher so thanks. Probably will be on this website often. Exams are over now so i will see what results i can achieve in the next four weeks. Hopefully atleast 2kgs and feeling better.

Thanks for the warm welcome. Next thing I will do is post the eating plan and training plan my gym trainer gave me with title "time 4 change" for you to comment on. And thinking of giving weekly progress reports dor the next four weeks.

Ta

[Riccardo]

I highly recommend reading this article on simply shredded, I usually avoid that site but this is an extremely good resource for women.

http://www.simplyshredded.com/the-ultim ... guide.html

Read the article..

Best article i have ever read! So much helpful info and definitely puts my existing knowledge that whole level higher so thanks. Probably will be on this website often. Exams are over now so i will see what results i can achieve in the next four weeks. Hopefully atleast 2kgs and feeling better.

Thanks for the warm welcome. Next thing I will do is post the eating plan and training plan my gym trainer gave me with title "time 4 change" for you to comment on. And thinking of giving weekly progress reports dor the next four weeks.

Ta

Its a good article and should set you on your way, just remember that consistency is key. Probably the number one decider of whether you reach your goals or end up packing it in.

Lucky for some, 2 more exams and then I can start being consistent myself :pfft:

[time4change]

Sorry haven't had time to post my workout plan as of yet but this post is to do with my given eating plan.

So this plan is a block meal type derived from The Crossfit Journal issue 21 May 2004 and is supposed to offer a 40%carbs 30%proteins 30%fats ratio for each meal provided I make equal blocks of carb fat and protein for each. Please google this to see what is meant by block meals and comments are very welcome!

Basically this is a sample of what I may eat during the day keeping in mind this is supposed to give me that ratio of nutrients.

Breakfast:

2 whole eggs

1 cup of milk

2/3 cup of rolled oats

9 almonds

Lunch:

90 grams skinless boneless chicken breast

1 and 1/3 cup of zuchinni

1 cup of grapes

3 macadamia nuts

Snack:

30grams of cheese

1 kiwi fruit

3 almonds

Dinner:

90 grams of lean beef

1 and 1/4 cup of brocolli

1/2 cup of onions

1 and 1/3 cup of spinach

3 teaspoons of sour cream

Snack:

30 grams of horleys whey protein powder

1 cup of lite blue milk

[teamfatboy]

Looking at that meal plan again, I'm not a fan of that big gap between breakfast and lunch... it's gotta be at least three hours, so even if all you were doing is studying/sitting in lectures/ drinking coffee, it's a bit long.

Remind us - where does training fit in the sequence - lunchtime, before dinner, ?

Did you have a look at how many calories you should be eating ? Running your stats quickly through my favorite calculator suggests a basic metabolic rate of around 1640, and a maintenance calorie load,if you work out moderately, of around 2500. With a recommended daily deficit of 500 calories, I'd recommend you aim to get around 2000 calories/ day, but your macros (40 % carbs/ 30% protein/ 30% fats) isn't a bad proportion. I didn't do the numbers on what you posted, but I think you might be under-eating. That can actually be counter-productive, because it can lead to the body using lean muscle as an energy source.

Why a 500 cal deficit. It takes around 3500 calories to burn 500g of fat, which is generally accepted to be a safe rate of bodyfat loss for proven, sustained results. Conveniently, 3500 cals is a 500 calorie/day deficit, over a week. Going harder (like a 1000 calorie deficit) isn't sustainable, people don't learn what healthy eating is, and blow out again the moment their "diet" is over...

Just my 2c worth, of course