File :-(, x, )
Anonymous
hey /fit/

I have come here to gain knowledge and get some advice from you.

I want to lose 20lbs by July... or maybe just get in better shape by gaining some muscle. I know how to lose it, but only in an unhealthy way; a couple years ago I lost some weight by nearly starving myself. But I'm not underweight or extremely overweight--just sort of flabby.
Stats: female, 5'8", 145lbs, 19yrs old
Apparently I have a "small frame".

So here are a few questions:

1. How can I lose weight/fat healthily? My physician tells me that I should be eating around 1800cal a day to maintain my current weight. So eating about 1300cal a day would yield a 1lb a week weight loss even if I sit on my ass. All I really know is cutting calories.
2. I want to exercise more but don't have access to a gym and wouldn't know where to start. At home I have an exercise bike and that's about it.
The spots I'd most like to target are my abs and triceps.
3. Food confuses me because I don't know what to eat exactly. How much protein, carbs, etc. should I be eating?
I've been a vegetarian for a month which makes this all much more confusing. (Vegetarian for medical reasons.)

Any info posted or links to websites that can help are appreciated.
>> Hammerknife !7ITukp3Pj2
Cutting calories means reduced metabolism means you put on weight. Don't even bother with that diet bullshit.

If you're vegetarian you're already eating healthy, just eat more of it and eat protein shakes. As for cardio, do an hour on the stationary every day followed by push-ups to exhaustion.
>> Anonymous
>>50113
>Cutting calories means reduced metabolism means you put on weight. Don't even bother with that diet bullshit.

Can I get further explanation on this or a link that explains it in-depth? I've never really understood that about diets.

Also, I forgot to mention that I have been drinking (whey) protein shakes. I have one scoop a day and it's 26g protein per scoop. I just don't know how much protein I need.
>> Anonymous
you don't need any extra protein.

Eat like its your new religion- 5+ meals a day (including snacks), reduce your portion sizes. Be the rabbit!

Types of food you want to be eating: vegetables, fruits, unsalted nuts (almonds, pistachios, all sorts), lean meat- chicken, tuna - you will get bored of chicken and tuna, however it is good for you. In terms of variety there is little choice unless you research it yourself, stick to basics, here is a plan for a day, and everyday:

breakfast:fibre cereal + half a glass of milk + no sugar oj + scrambled eggs + fruit
snack: handful of almonds + banana
lunch: chicken breast + salad + apple or banana
snack: plain delicious yoghurt + fresh berries thrown in
dinner: tuna sandwiches + glass of milk
midnight: wake up eat some cottage cheese and nuts

now here is your new workout schedule:

1. do couch to 5k routine (google it, theres even a nice podcast setup for you, so all you have to do is download each week and listen on your ipod as you run)

2. on the days you are not running do: 100 pushups, 100 crunches, 100 bodyweight squats - you can break it up like this 10,10,10 x 10 (with say 5seconds break between each set)

thats it. This will add muscle tone to your flabby little body, and ensure you lose fat.

Don't believe me? What do you have to lose, try it out for a month- keep strict to your diet, plain yoghurt doesn't mean sweetened crap with pretend fruits in it, fruit with almost every meal means fruit with almost every meal, I dont believe in that calory counting shit- just eat enough and eat clean every day. You will notice you have much more energy, feel better, and enjoy running and working out.

And once a week indulge yourself with a cheat meal ;)

If you have any questions feel free to ask.
>> I end threads because I suck
>>50115
spread out your calories
eat like 6 small meals throughout the day

this will keep your metabolism up
>> Anonymous
>>50116
Thank you. That post was very informative.
I can't eath the chicken and tuna though, but I'll figure something out to replace it with.

>I dont believe in that calory counting shit- just eat enough and eat clean every day.
So I shouldn't pay attention to how many I'm eating at all?
>> Anonymous
>>50121
you can do it, I just dont think eating food boils down to numbers. When you say you want to lose 20lbs does that equate to you getting healthy or you getting the weight off.. its your choice.

You can get rail thin many ways, starving yourself because you have already eaten too much of X today is a great way of doing it- in the long run you will run the risk of health complications, unless a professional has tailor made a plan for you.

It really boils down to habit. If you get used to doing some type of exercise every day, be it a sport or some sort of training, swimming w/e you will FEEL hungry, good foods will fill you up and you will stay in shape and get in better shape.
>> Anonymous
>>50115

http://www.diet.ie/content/view/56/99/

tl;dr - if you don't take enough calories, what you do eat gets stored as fat. Also, the body uses proteins up before it does fat, so you lose muscle. You'll end up with more fat than muscle, and feel like shit to boot.
>> Anonymous
Should I exercise before I eat or after?
>> Anonymous
>>50144
2hours before or after. You might wanna drink your protein shake say 10mins after you're done, and before you start you might wanna eat something sweet for extra energy
>> Anonymous
>>50151
haha I knew I was doing it wrong.

Is there any sort of protein, carb, fat ratio I should aim for?
>> Anonymous
>>50153
over 100 grams of protein a day..

try to stay away from too much saturated fat- and lets hypothetically say you restrict yourself to 1300 calories a day, let no more than 30% of that come from fats (and maybe like a third of that at most is saturated fats).

play around with your carb intake (say 50% then 30% then 70% etc) and see how you feel- depending on your body type (endo, ecto, meso) it could drastically affect your weight loss or not at all.
>> Anonymous
>>50161
>depending on your body type (endo, ecto, meso) it could drastically affect your weight loss or not at all.

Do you have a link to something that explains the connection between carb intake + body type and weight loss? I'm curious about this now...
>> Anonymous
>>50163

http://forums.jpfitness.com/diet-nutrition-supplementation/18930-berardi-carbs.html

mostly deals with weight gain, so i don't know how much it will interest you, read it as, high tolerance: ecto, moderate: meso, poor tolerance: endo. Berardi may have sold out but his tips are still great.

>>moderate weight loss/shifting body comp
this is where you are at ^

What I was getting at is, you might be lucky and be able to eat loads of carbs and still get away with losing weight- or (more likely) you need to cut down on them because you are not as tolerant as others. Nutrition is a pretty contradictory field in general, thats why I originally just recommended you to eat and not count stuff, because you get bogged down in the minutia, when really 15mins running outside solves your carb intake problem for the day.
>> Anonymous
have a good one, im going to sleep.
>> Anonymous
>>50166
Awesome. Thanks for all of the info.

Now all of my questions have been answered and I can get to work.
>> Anonymous
>>when really 15mins running outside solves your carb intake problem for the day.

Except it doesn't. I was banking 45 minutes a day and I didn't see a drop until I cut my carbs severely. Some people are VERY carb in tolerant and even 100 grams a day will make them fat.
>> noko Anonymous
>>50113

Not true, many vegetarians eat EXTREMELY unhealthily because they don't know what to eat and end up eating mounds and mounds of carbs. AKA pasta every meal or too much dairy.

>>50116

No, just plain NO.

You don't not need eggs for breakfast, eggs are nothing but FAT, you DON'T NEED THEM.

You also don't need 5 + meals a day, you need 3 balanced meals and that's IT.

Breakfast: banana or cut up fruit, WHOLE GRAIN cereal (wheaties, cheerios, granola, etc) with fortified milk (preferably rice or soy milk - the nutrition of regular milk without the extra fat)

Lunch and dinner (no reason they shouldn't be similar): VEGETABLES VEGETABLES VEGETABLES! I cannot stress this enough. Do not opt for the easy pasta or the easy PB and J sandwich. Eat your vegetables. Take cauliflower, broccoli, carrots and steam them, throw garbanzo beans or red beans on top with some chow-mein noodles and soy sauce and you have a delicious main course. If you feel like that's not enough, throw some whole grain rice in there (not too much, it's not the main course, it's an addition to the vegetables).

If you don't have time to steam vegetables or are on the run, eat raw veggies dipped in ORGANIC ketchup. Stay away from high fructose corn syrup regular ketchup - it has twice as much sugar and calories. In general, stay away from all corn syrup - it's fattening and you don't REALLY need it.

Back to the meal - with your vegetables, have some more fruit, stay away from canned - high fructose corn syrup once again being the reason. Also, have some more whole grain cereal. Take about HALF a bowl of cheerios or wheaties or granola without milk and eat that with your meal.
>> Anonymous
>>50275

No dessert. You don't need it. Break the cycle. Also, don't "reward" yourself with cakes or candies or cookies. That completely undermines your efforts and puts the food in control of you. Finally, exchange any snacking habits you have with something else like exercise. If you normally snack in early afternoon after lunch, go for a run and workout until suppertime. It will perpetuate your health and make supper that much better.

Finally, change your sleep patterns. Wake up at a reasonable hour (6-8) and eat breakfast, lunch at noon and dinner around 4-5pm. DO NOT eat later than 7. You will not burn calories in the evening and any snacking after dark will lead to you gaining weight.

Good luck and I hope this helps.
>> Anonymous
>>50275eggs are nothing but FAT, you DON'T NEED THEM.

HAHA. who are you kidding. Lastest researchers have found Eggs (with yolks) to be more beneficial and extremely good for health.

You are also wrong by undermining the positive effects of 5+ meals on body metabolism. do some research
>> Guil
Fucking retards ITT

Eggs are FAT? Good god
>> Anonymous
>stay away from all corn syrup - it's fattening and you don't REALLY need it.

I'm not much for legislating health; but I would ban corn syrup given half a chance. While there are other causes I firmly belive over use of corn syrup is a major factor in the obesity epidemic.

for that matter I'd force chain restaurants to have to post FDA information where consumers can read it. Maybe Mom & pop can't do food testing but the Outback? come on.....
>> Anonymous
>>50282

He was suggesting scrambled eggs. Show me one good thing about eating scrambled eggs. And I misspoke when I said "nothing but fat." I meant they contain an exorbitant amount of fat that is extremely unnecessary especially when they are recommended in a diet. Scrambled eggs for breakfast in a diet? Are you kidding me?

Nutrition Facts
Serving Size 2 eggs (94.0 g)
Amount Per Serving
Calories
199
Calories from Fat
137
% Daily Value*
Total Fat
15.2g
23%
Saturated Fat
5.8g
29%
Polyunsaturated Fat
1.9g
Monounsaturated Fat
5.5g
Cholesterol
400mg
133%
Sodium
211mg
9%
Total Carbohydrates
2.0g
1%
Sugars
1.5g
Protein
13.0g
Vitamin A 13% • Vitamin C 5%
Calcium 5% • Iron 14%
* Based on a 2000 calorie diet
>> Anonymous
eggs have a lot of cholesterol. two in the morning means you're actually over your daily allowance by about 20% or so. i've noticed that if i eat two eggs for breakfast, though, i won't feel hungry until dinner time.
>> Anonymous
>>50293

Agreed.
>> Anonymous
Eggs are EXCELLENT for people trying to bulk up and build muscle.

There are better choices for people trying to lose fat.
>> Anonymous
>>50295
eggs have a lot of *good* cholesterol

fixed for ya.
>> Anonymous
cholesterol is a myth.
>> Anonymous
>>50294He was suggesting scrambled eggs. Show me one good thing about eating scrambled eggs.

No shit? Almost anything fried is not healthy be it eggs, potatoes or meat. There is no danger of getting heart disease from eggs itself.


"Unhealthy" Cholesterol in Eggs is a MYTH. Read the latest Journal of the American College of Nutrition and Harvard School of Public Health research. Eggs are good for you.
>> Anonymous
>>50311
i searched that journal and only found an article that said basically that eggs fill you up and reduce snacking until lunch.
>> Guil
Seriously just everyone quit while your sanity is intact, because it's going downhill fast.
>Eggs
>Cholesterol
>> Anonymous
>>50315

http://www.jacn.org/cgi/content/abstract/19/suppl_5/556S
>Conclusions: In this cross-sectional and population-based study, egg consumption made important nutritional contributions to the American diet and was not associated with high serum cholesterol concentrations.


No link between eggs and cardiovascular diseases
http://www.ncbi.nlm.nih.gov/pubmed/10217054?dopt=Abstract
Eggs might/can help with fatloss
http://www.fasebj.org/cgi/content/meeting_abstract/21/5/A326-d?maxtoshow=&HITS=10&hits=10&am
p;RESULTFORMAT=&title=egg+breakfast&andorexacttitle=and&andorexacttitleabs=and&andor
exactfulltext=and&searchid=1&FIRSTINDEX=0&sortspec=relevance&resourcetype=HWCIT
>> Anonymous
>>50334
Pay attention kids, this is how you argue on the internet. Actual evidence!
>> Anonymous
>>50112
30% fat, 60% carb, 10% protein is the "generic" ratio

http://www.mypyramidtracker.gov/default.htm
track your food intake that way (it's free, THANK YOU UNITED STATES GOVERNMENT)
>> Anonymous
>>50488
wow, i am suprised they got the fat ratio right; normally it's no fat at all it's bad for you bad! that's fuck all protein though. the carbs seem excessive.