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Anonymous
Alright /fit/ I have a substantial amount of things to discuss.

introduction: 215, 5'6, 20yrs, fem

I literally just read through this ENTIRE board, so I've got a pretty good feel for things.


First question: any suggestions for any kind of diet supplement. Which works the best, in your opinion, or if you have any experience with any.


Second: I'm starting up exercising. I'm going to do 45+ minutes of running a day. Start myself at 50 situp/crunches and work my way up.
I was also thinking of doing that dance grooves thing... there was an infomercial on it I saw once, where it was like hip hop dance songs, but was high cardio/aerobics, etc. I can't remember the name of it now, anyone have any information on it?
>> Anonymous
>>15644
Third: how much soda a week is ok? I know you shouldn't have ANY at all, but I'm a chain-drinker when it comes to soda, so completely giving it up might kill me. Maybe like one or two cans a week?


And I had one more question on calorie intake. One anonymous said that 5 calories should be allotted for every pound you weigh.. so that would put me at 1075 calories a day? But other anonymous said that you should avoid under-eating at all? Which should it be... ~1100/day or closer to ~1500/day?

Any help at all is appreciated. I greatly approve of this board so far.
>> Anonymous
You might be over-whelming yourself. Calorie counting is really intense, and can drive you crazy. I personally don't count calories, but am consistently active.

The general consensus about diet supplementing is don't. Get your nutrition through what you eat. Can't get nutrients through what you ear?... than clean that up.

I hate running, I HATE RUNNING. I have excellent stamina but I'm just not a runner. I'd suggest a stationary bike at the gym. It won't burn as many calories, but you wont get as "burnt out" with it. Running can be tough on the joints.

You really should cut back on the soda. I don't really have any advice except to drink more water.
>> Anonymous
this is what i do

6:30 i eat
1/2 cup of oatmeal
1 protien shake
2 cytolean pills
1 multivitamin
2 flax oil seed pills

9:30
eat a few handfuls of nuts
drink water mixed with emergen-C

then i go to the gym
weight train
then cardio for 30 minutes

12:30
1 chicken breast
salad
broccoli

3:30 snack (nuts )

6:30
1 chickenbreast
salad
broccoli (or whatever veggie)

9:30
optional snack.


i weight train 3 days a week
monday is arms and chest
wednesday is quads, hamstrings and calves
fridays is back and shoulders and abs

and i do cardio 4-5 times a week depending on how im feeling

the supplements that i use is just the whey protein from gaspari nutrition and the cytolean pills.


hope my routine helps some
>> Anonymous
>>15647
Just stop drink soda. One can has almost the maximum amount of processed sugar adults should consume in one day.

It you need something sweet and flavored, buy Crystal Light and mix it in with your water.
>> Anonymous
OP hurr.


I've been considering getting a membership at the YMCA, so I guess I might go with that.

I try to eat about five times a day, little things. I've been calorie counting for a few months already (I'm generally around 2000~2200 calories a day) so calorie counting isn't a problem for me. I've been keeping a food journal for about a month longer than calorie-counting.


>>15652
I'm probably going to copy this down and modify it a bit for myself. Obviously changing the 6:30 am thing. I don't think I'm ever up that early. Except now, because I'm still awake.
>> Anonymous
>>15656
OP again. I HAAAAAAATE with a strong vengeance crystal light. It's got the most horrible after-taste, so tangy and disgusting. I can't stand it, I won't finish the bottle of water if it has crystal light in it, and I will finish it if it doesn't.

I just hate water, it's so bland tasting, it makes my food taste horrible. That's why I like soda so much... but I'm stopping! I think I'll allow myself one a week though... just so I don't decide I need to binge on soda or something.
>> Anonymous
>I'm going to do 45+ minutes of running a day.

Yeah do it slow. Light pace untill you sweat.
At 215 you aren't going to be running anywhere soon. Just take it easy and build into it over the weeks.

>how much soda a week is ok?

NONE. Take in as little sugar as possible.
If you want to cheat go ahead and do it. It ain't gonna kill ya.

>>And I had one more question on calorie intake

Fuck counting calories. It's an effort and won't be terribly useful.

Eat when you're hungry and if you feel drained have a piece of fruit or little bit of chocolate to pick you up.

Don't over analyse it man. It's a life style and habit change. Aim to improve your eating and work out habits over the weeks/months.
>> Anonymous
>>15665
I lol'd. I can run a mile nonstop, I'm not handicapped by my weight. It's leveled out everywhere pretty evenly, not just centered on my stomach or anything.

I mistyped in my first post, not running every day, just every other day.


Calorie counting isn't so bad, once you get used to it. I hated it at first, but now it's more of a subconscious thing.
>> Anonymous
>>15659
The aftertaste is probably from the nutrasweet (aspartame). Something with Splenda (sucralose) in it will probably taste better.

You'll get used to the taste of water eventually. I used to drink 6-8 cans of soda a day. I hated water at first, but now it's all I drink.
>> Anonymous
A healthy active woman with your height and weight who does roughly your amount of cardio will need 2,700 calories a day to maintain her weight (around 2,000 for significant weight loss). You may ask yourself why you maintain weight at 1,500 calories: you're in starvation mode. If you (slowly) ramp up to your target calorie intake, you will not gain a pound because of it; you'll just increase your metabolism/energy level/focus/muscle mass/etc.

Now, stick to healthy foods. The fellow who listed his diet is close to what you should aim for. Lean protein, healthy carbs, and a little bit of fat in every meal, which should come roughly every 3 hours. Total is about 5 meals a day.

Most importantly, though, is to do a full body weight lifting regimen, not just cardio. Just go to each muscle group and do an exercise on it. 3 sets of 10 reps (25 reps on abs and calfs). 50 crunches will do nothing but waste your time. Do that regimen every other day with an extra day off every week (so 3x a week. ex: Monday, Wednesday, Friday).
>> Guil
fitday.com to see what you're eating and to keep track of daily intake.

It works great and speeds up calculations. It's not terribly accurate, considering not every banana is the same size and etc. but you wouldn't know the amount in it otherwise so might as well use the average as long as you eat an average banana.

Diet supplement? I hear Alli is the only FDA approved (thanks TV!) and will make you have anal leakage if you eat fatty foods because it stops fat from being absorbed. This may help deter you from eating shitty meals out of habit after you've experienced it a bit.

Also theres a little workout guide.. type.. thing that you could replace the situps with that someone posted that I'd work towards being able to do all of.

Something like..
20 Shoulder Width Pushups
20 Close Pushups
20 Squats
20 Situps
20 Jumping Jacks
20 Situps
20 Pushups of your choice
20 Jumping Jacks
20 Squats

Until you can do that consider doing like 1/4th of it (5 of each obviously) and if that's too hard find out your max on the one thats hardest for you and do that instead.
>> Anonymous
Keep in mind that only ardio/aerobical exercise will kill teh jelly-roll. If you do straining/strength/anaerobical exercises (weight lift, squats, situps, push ups, and every other shit that'll make you go HHHNNGGGGGGG around the 10th repetition) will INCREASE big time your weight, for muscle weights way moar than lard, and it gets to be quite a let down on most people who can't figure out why aren't they losing weight.

BMI and skinfold tests are best. Also, keep in mind that wiminz have MUCH MOAR FAT than men do, is part of their complexion (boobs, hips, tighs, booty, tummy) and what gives them most of their femmineity. It'll be hard for you to lose weight, and also, weight loss is done with a curve: initial loss is pretty low, then comes moar and moar loss, then the last couple of pounds are THE HARDEST to lose, if you ever manage to lose them.
>> Anonymous
>>15644

just dance like a retard, you know. where you just flail around to the music. that's the best way to get a good cardio workout.

if you want to add a bonus to losing the weight you can pick up one of those videos which teaches you how to dance, try some fast-tempo dance which aren't particularly had to follow track of, like salsa or something, then try dancing it doubletime

you'll look like a spastic having a seizure, no doubt. but you'll get a good workout, just don't dance doubletime when you're out ;D
>> Anonymous
YMCA gives better rates for lower income ppl.