Wannabe MILF

[MILF]

Stats

Height 153cm

Weight 59.6kg

Body fat 39% :shock:

Goal: To get to normal weight (50kg) asap.

Training today: Nothing :oops:

Food: Breakfast - 1 bowl Sultana Bran + Light Milk

Lunch - 1 pottle Yoghurt

Dinner (will be) - Chilli con carne (mince, beans, tomotoes, onion and spices) and Basmati Rice. oh, and sour cream.

plus 1 x Thermo Ripped at each meal.

I normally do exercise but some days I get too busy.

[MILF]

Training: 30 minute Run

Weight: 59kg

Food: Breakfast - 1 bowl Sultana Bran + Light Milk

Lunch - 1 pottle Yoghurt

Dinner - Hawian burger and hot chips (home made)

[Paul]

Hi Milf Have you considerd visting a nutritionist . Good idea when your starting out they can at least give you your starting point body fat etc and help you set some goals as to were you want to be in say 12 weeks.Your diet from what you posted is lacking quantity and quality .

[poos_n_wees]

:ditto: And its great to see you starting a journal!

Food: Breakfast - 1 bowl Sultana Bran + Light Milk

Lunch - 1 pottle Yoghurt

Dinner (will be) - Chilli con carne (mince, beans, tomotoes, onion and spices) and Basmati Rice. oh, and sour cream.

plus 1 x Thermo Ripped at each meal.

Wowies. I would be chewing my arm off if thats all I had to eat! :? How long have you been taking the thermos? Does it help with your energy or hunger?

[deegee]

Hi Milf Have you considerd visting a nutritionist . Good idea when your starting out they can at least give you your starting point body fat etc and help you set some goals as to were you want to be in say 12 weeks.Your diet from what you posted is lacking quantity and quality .

My thought exactly, following a monitored diet plan for weight loss is the way to ge for you I think. Eating too little does not actualy help and you will probably loose weight but it will be muscle as well ans it is really the fat you want to be targeting.

[MILF]

Thanks. I will take on board your advice about the food.

Poos - The thermos only help with weight loss not hunger. I am over halfway through my first bottle which lasts about 40 days. I have 14 days to go and have lost 4kgs so far. I am not planning to have any more, they were just to kickstart me as I was stuck. I guess they do give you more energy. On the first day I took two at a time and was feeling REALLY good all day. hehe But then got told I should really only be taking one a day as I am not a very big person.

I have been doing measuements too.

From 24th of June to right now.

Arms from 33 to 31

Waist from 85 to 76

Hips from 101 to 87

Bum from 105 to 102

Thighs from 66 to 62

[Bigboy]

I lost nearly 50% of my body weight (which was fat) doing the following:

1 eat only low GI foods.

2 make sure you do eat properly. it's amzing to see over weight people in offices who appear not to acutlaly eat much, but when they do they eat the wrong foods - essentially sugars which are then converted straight into body fat.

3 low GI foods after a while will allow you to have an even matabolism, have more energy as a result, and you won't habve a need to snack, or have any gravings.

4 have good protein. Prootein will allow you to even out your metabolism. Get high grade with no fat and low carbs.

5 lots of walking. Gte the best running shoes you can afford. Make sure they actually fit you correctly, If in need get orthotics. You don't want to have injuries. Get your feet properly fitted for the shoe. If in need, fake an injury and get ACC to get th orthotic for you (although can be expensive). Don't buy ready-made ones.

6 DO NOT RUN OR ATTEMPT RUNNING. RUnning will burn up glygogen. The key to wlaking is that you are burning a high ratio of calories from body fat and not muscle sugar. If you get a heart rate montior you can actually montior this. The % of calroies burned from fat will be around 60%. That means, when you have burned say 350-500 calories from a 1 -1.5 hour walk, you burnt most from body fat, and not glygogen. This will allow you to remain feeling active, not tired or drained. If you are feeeling weak from a lack of blood sugar -review your diet, eat more, and keep intensity down (with longer walks)

This claorie burn will give you 1 kg a month of fat loss (not just weight loss) from exercise along (noting that there are 3500 calories per lb , and 2.2 lbs to a KG).

Monitor calorie burn and % burned from fat. Keep this ratio above 50%.

You should not have any cravings or need for 'sugars' Also you won't be seating - so no need for replacement drinks. Make sure you have a protein shake after a walk.

7 After about 4-6 months of this, you should can from personal experience do the following:

Not need to diet - because your metabolism is now runnign right

Have more energy - you are lighter, and fitter

Able to walk atleast 1 hour a day 5 days per week

You shouldn't have injuries - if you are - review posture and foot alignment

Don't start jogging - don;' need to - it's a mistake at this point

Go into strenght exercieses and start aligning posture, creating bone densiyt and toning. Concetarte on core streght and body alignment. This will give you the foundation for future success (in all areas of your life)

Primary rule - consistency, consistency, conistency.

PLEASE NOTE: I talk from experience - not from an academic perspective.

Cheers

[Bigboy]

MILF

I fogot to say:

1 I didn't take any 'gear' to achive the result

2 I didn't use any diet based supplements like some thyroid or caffeine extarcts - blah blah blah

3 just stick to low GI diet, High Grade portein and wlaking. Your body will do the rest.

cheers

[MILF]

Thank you so much for taking the time out to share some advice.

[Bigboy]

Sorry for the spelling mistakes - trying to multi-task between 4 jobs and typing this post - what a mistake!!!

I hope you can understand the jibberish!!

cheers

[MILF]

Time to go crazy again. After having some time off from getting sick and being run down with a face full of cold sores and no sleep (thanks baby) I am ready to get back into it.

Todays stats

Height 4'10

Weight 57kg

Body Fat 32%

Arms 30.5cm

Waist 73cm

Hips 87cm

Bum 90cm

Thighs 60cm

I am not sure what measurements to get to but I am still aiming for 50kg by the 1st of December. That’s 6 weeks so it should not be too much of a stretch. During that time I will be in hibernation as I am having an operation so I won’t be seen (except at the gym) till I am ripped! (that’s the plan anyway )

This is what I am planning to do as exercise each week

1 hour Walk x 1

45 min Run x 1

1 hour Squash x 1

1 hour Gym (free weights) x 2

Not very detailed but hey.

[poos_n_wees]

Sorry to hear about the operation But glad to hear you're feeling better and raring to get back and into it

[MILF]

Thanks Poos

Exercise:

1 hour Squash

Food:

Sultana Bran and light Milk

Cruskits with marg and marmite x 4

Soup

Steak

Broccoli

Cauliflower

Potato

Cheese Sauce

Pretty crap start food wise but at least I did some exercise I guess.

[MILF]

Tuesday

No exercise

Food:

1c Sultana Bran & 100ml light Milk

Small slice of Banana Cake

95g Tuna & 135g Beetroot

Small Apple

1c Basmati Rice & 1c Thai Green Curry Chicken

Wednesday

Exercise

10min Warmup jogging

Squats

2 sets x 10 reps of 20kg

2 sets x 8 reps of 30kg

Leg Extension

3 sets x 15 reps of 15kg

Step ups holding 2 x 3kg

3 sets of 10 per leg

Calf work

Ab work

Food

1/2 cup Oats (cooked with water)

Tortilla wrap with Chicken, Gherkin, Lettuce, Cottage Cheese and Tomato Sauce

...

Apple

Meatloaf and Salad

[MILF]

Exercise:

10min Warmup Jogging

Benchpress

3 sets x 10 reps of 20kg

3 sets x 8 reps of 25kg

2 sets x 6 reps of 27.5kg

1 set x 10 reps of 20kg

Cable Crossover

4 sets x 10 reps (setting 1 and 2)

Lat Pulldowns

3 sets x 15 reps (30)

Cable Row

3 sets x 15 reps

And some other things aimed at my biceps but I don’t know what they are called.

Food:

½ cup Oats

Tortilla Wrap with Chicken and Salad

Apple

Chicken and Vegetable Medley (potato, kumera, beans, peas, corn)

[poos_n_wees]

Nice work on the benching :nod:

[MILF]

Thanks Poos. It is good to write it down.

Friday

Exercise: Nothing (unless a little gardening counts???!!!)

Food:

2 x Weetbix and light Milk

Tortilla Wrap with Chicken and Tomato Sauce

Banana

Corned Beef and Salad

and I wont be doing any exercise this weekend either probably. Boy I am crap at this. Oh well, keep on trucking.

[MILF]

Monday:

Food:

2 x Weetbix in light milk

200ml Protein Shake

Chilli Con Carne and Basmatti Rice

Exercise:

10min Jogging Warmup

Squat

1 set x 10 reps of 20kg

3 sets x 8 reps of 30kg

2 sets x 6 reps of 35kg

1 set x 10 reps of 20kg

Sumo Deadlift

3 sets x 10 reps holding 5kgs

Calve Work

[MILF]

Monday: New regime (thanks Poos! I tried to stick to most of what you said)

Food:

1/2 cup Oats

Small apple

1/2 cap Protein Powder

Small tin of Tuna

Chicken salad (lettuce, tomato, cucumber)

Protein Shake (after workout)

Steak, Cauliflower, Kumera

Exercise:

Squats

1 x 10 x 20kg

3 x 8 x 30kg

2 x 6 x 35kg

2 x 6 x 37.5kg

1 x 10 x 20kg

Benchpress

1 x 10 x 20kg

3 x 8 x 25kg

2 x 6 x 30kg

1 x 10 x 20kg

Pull overs

3 x 15 x 5kg

Standing Military Press

3 x 10 x (? the smaller one)

Ab work

Am I better to do legs one day, arms the next or bigger muscles one day, smaller the next?

[poos_n_wees]

If you want to include some extra arm work, you could add in calves on say Day 1, tri's on Day 2, bi's on Day 3. Unless they were really lagging, I'd say you wouldn't need a whole day to work on them, cos you hit them indirectly with the compound exercises you're doing

[MILF]

Poos, for the last 3 days I have been eating what you set out for me but by yesterday I was feeling really sick and the thought of eating another can of tuna or more chicken was just too much. :puke:

What are some variations on that which I could try.

I also made Cabbage Soup to have as my 2 cups of Fiberous Vegies.

[Small]

salmon

white fish

protienbar (eg horely carbless or 1/2 hplc bar)

beef (steak eg eye fillet, lean)

eggs (whites has the protien)

peanutbutter (natural, but high fat so more fat source rather than protien)

nuts eg almonds

theres alot of lists avaliable on this site, and the internet that will tell u just look

[poos_n_wees]

:ditto:

And did you get the other attachment in the email? there are other options besides tuna and chicken

[MILF]

Thanks guys.

Yeah Poos. I posted this then thought about the attachments!! :oops:

[MILF]

Update stats

Arms 30cm

Waist 70cm

Hips 88cm

Bum 96cm

Thighs 58cm

BF 31.8%

Eating heaps more. I get the whole calorie counting, body needing to burn fuel, starvation mode thing now. (I think)

Thanks Poos and Sheta.

Still a lot to learn for me though.