File :-(, x, )
Eating Plan Hanh !uYPdNE/joA
so /fit/,

I posted two weeks ago about working-out/excercise and I got a lot of help when it came down to my questions regarding all that good stuff.

Now, when I posted I was on a strict diet, and after losing about 5 pounds, it just kind of stopped working. So, I'm thinking fuck that strict diet and decided that maybe with some help from /fit/, I can construct a better eating plan.

So any help will be greatly apperciated. Aswell, I do about 45 minutes of cardio and as much weight training as I can which usually is about 20-30 minutes at the moment. I'm trying to lose more weight as opposed to gain muscle at the moment.

Picture is related, 'tis me. I know, I'm fairly squishy -- okay, fat. : |
>> Anonymous
this body looks ok to me, unless the raising of arms makes you look skinny and you are sucking in
>> Anonymous
>>42637
Height and weight?
>> SaiGAR_Loser !!2OQL1suPfp+
Bra's to tight, go up a band size.

Most of losing weight is done by raising you resting metabolic rate, which involves gaining muscle. Even out the wieght training and cardio, perferably by just uping the weight training.
>> Anonymous
you look pretty fat.

Lose some weight and put on some muscle.
>> Anonymous
>I'm trying to lose more weight as opposed to gain muscle at the moment.

facepalm.
>> ?? !qHtbETQ9l2
If you're not sucking in that body looks really good.
>> Juggy !tr.t4dJfuU
You're not going to see 5lb improvements every week. The diet is the most important part of the plan, so keep with it. Also, instead of just counting calories, try to eat healthily as well. 200 calories of whole oats will keep you more full than 200 calories of white rice or processed noodles.

Just make sure your caloric expenditure is about 20-30% less than your caloric intake and you'll be fine. Anything more drastic and your body will go into starvation mode and you'll have a harder time losing weight.

Also remember that 3500 calories is about a pound of fat, so in order to lose 2lbs a week (a healthy goal), you want to cut out 7000 calories a week from your diet.
>> Hanh !uYPdNE/joA
I'm 5'1 and 130lbs.
As for the bra, it looks tight just because my breasts are larger than usual due to me being on my period at the moment.

And for the 'facepalm', I'm gaining muscle and yeah, I'm focusing on that hence me having no questions. I know to lose weight, I need to gain muscle.
>> Hanh !uYPdNE/joA
Oh, and I'm not sucking in anything.
>> Anonymous
you dont look fat to me
post a pic without the bra
>> Anonymous
she could use some work, cause her butt and waist connect it's like a straight shot down.
>> Sabby !!J9oxJsHtaZJ
>>42666
The point is don't say "lose weight" if you want to lose fat. You'll gain PHYSICAL WEIGHT with muscles, but look slimmer with less fat.
>> Anonymous
>>42669
Is it possible to gain a butt? I'm not OP
>> Anonymous
>>42728
Squats are your friend
>> Sabby !!J9oxJsHtaZJ
>>42729
..And he ain't troll'n!
>> Anonymous
>>42731
*she
>> Sabby !!J9oxJsHtaZJ
>>42733
My bad.
>> Anonymous
OP you are deliciously curvy and healthy-looking.

But if you want to lose more fat, you don't need to go on a strict diet. It's better to just cut back on the foods you already eat or find healthy alternatives.

The human body is too smart to just lose weight all of a sudden. If you shock it with a strict diet its going to hang onto the fat tighter as a survival response.

Eat 5 small meals a day, with breakfast being your largest, a light snack mid morning, lunch, another light snack in the afternoon and a modest dinner. Drinking water will help suppress your appetite for a while. Stay away from refined sugars (candy bars, soda) and saturated fats (greasy shit)

Aim for no more than 2lbs. a week to ensure its fat you're losing and not muscle. Find out your caloric needs (lots of calculators online)
>> Anonymous
Cardio for another one or two months then do some resistance/weight training to build muscle mass.
>> Anonymous
god damn noobs don't lie to her she is not curvy her stomach connects her butt there is no arch she could get a smaller waist through excercising and eating right.
>> Anonymous
>>42791
For Anon everything with a vagoo is curvy and delicious.
>> Anonymous
u prolly whooped up on your metabolism. Thats why diet doesn't work without exercise.
>> Anonymous
Just exercise as much as possible

You aren't going to be able to work out hard enough to get too muscly

Don't give yourself so much credit that you have to specify you don't want to gain muscle
>> Anonymous
>>42791
Enjoy your lovely ladies from Auschwitz.
>> Captain Fitness formerly Yoshi ? !ozOtJW9BFA
Try a complex carb for breakfast every morning to help keep you full for the next how ever many hours. Eat something like oatmeal(not the instant kind) because it digests very slowly. This will help keep you fuller longer to prevent snacking early on in the day.

For breakfast I eat(use as an example):
1-2 cups of oatmeal
some fruit
2 whole eggs 6-8 egg whites scrambled

I don't know what your daily caloric upkeep is but if you want to lose weight eat about 500 calories less than your base daily upkeep everyday to lose about 1 lb per week.
Remember:
Protein has 4 calories
Carbohydrates have 4 calories
Alcohol has 7 calories
Fat has 9 calories
And one pound of fat = 3500 calories

Also here are some good websites to look through.
http://www.shapefit.com/training.html
http://www.exrx.net/Calculators/WeightBodyComp.html
Good luck
>> CrossFitter !!4JAoBaB1PP/
>>42637
Check these videos of other women:
http://media.crossfit.com/cf-video/CrossFit_NicoleBWx15OHS.mov
http://media.crossfit.com/cf-video/051204.mov
http://media.crossfit.com/cf-video/CrossFit_DLHSPUJumpWOD.mov


http://www.crossfit.com
Get started.
>> Anonymous
>>42666
no, to change body composition you need to gain muscle. muscle weighs 3 times more than fat, or there abouts.

start thinking in bodyfat percentages, not bodyweight readings. or i'll rape you. understand?

rape rape rape rape rape rape rape rape, just like that.

ps u r hot do u liek me yes/no?
>> RSI guy !HjbWRiSTJ.
your BMI makes you below the threshold for fat, so the phrasing of fairly squishy is accurate.

so what foods are you usually eating?
>> Anonymous
there's a whole wealth of wisdom what to eat and not, but it should begin by what you're eating regularly.
>> Anonymous
>>42637

I just got done reading The Abs Diet by David Zinczenko, the editor in chief at Men's Health. Pretty easy read and has a lot of good stuff on diet including some easy recipes. Worth checking out.

http://mmabooks.blogspot.com/search/label/Diet

^free eBook of it.
>> Anonymous
OP, as your friend, I must tell you that the white lines across your hips do nothing for you. Ick.

Other than that, you look pretty good. Even if you only lose half a pound a week, you're doing something right. Keep it up.
>> Hanh !uYPdNE/joA
>>43781
Oh yeah, the white lines. God-damn pants. I wear a tanktop that goes over them anyways. : )

In terms of what I eat now. I avoid anything fried, most bread/rice/pasta (occassionally brown rice or whole-grain bread), pork, snacks, soda.

What I drink is water or black coffee.

A lot of fruits/vegetables in my diet aswell. =/

Anyone have any recipes for breakfest though?
>> Guil
>>43792
OATS+Fruits of your choice
>> Anonymous
>>43792
Cheerios and fruit.