Hi! I'm new, could use some help/advice.

[hollow]

Hi there! I've been reading here for a little while and just got around to joining. I need some advice. Sorry if this runs long, but I'm trying to give all the pertinent information.

I'm female, 37 yrs, 5'5", 140 lbs. I started working out in October with a trainer. At that time, was 34% and now it's at 30-31%. I've been doing weight training with him but had been avoiding cardio for some reason. Just started getting more serious about the cardio this week - am using the "Couch-to-5K" training program from Runners World which consists of 30 minute run/walk intervals 3x a week. I do weights with trainer for 1 hour, 3x a week and do the cardio afterward on the treadmill. Any suggestions on how I should change up routine appreciated. Should I be doing more cardio?

As far as eating...I have been reading here and suspect I know some things I've been doing wrong, but am going to post a typical day as of lately and hoping to get some feedback/critique. Specifically what I should be eating before & after workout, and also what to do with wonky night schedule as far as eating.

* Wake (7.00-ish): 5 egg white omelet with a bit of shredded lowfat cheese, some veggies. Sometimes also an Ezekiel (sprouted grain) English Muffin with a bit of sugar-free jam.
* (I work out at 9.00 until about 10.30)
* 11.30-12.00ish: Chicken burger on a whole wheat bun with lettuce, tomato, pickles, mustard, maybe a piece of fruit (if I'm at school, I'll instead have a big salad with loads of veggies & greens, turkey, and cottage cheese as dressing)
* 3.00ish: 7 almonds, maybe some raw veggies or fruit. Sometimes a protein bar.
* 10.30-11.00: Homemade turkey meatloaf with lots of veggies -or- a piece of broiled fish with grainy mustard, a side of steamed veggies, nonfat unsweetened Greek yogurt with pineapple for dessert

I've been trying to do 5-6 meals a day of 20 g. protein each for daily totals of about 1300-1500 calories, 100 g. of protein, 150 g. carbs, 30 g. fat. But I keep ending up with less frequent, bigger meals. I am a grad student fulltime and also work waitressing 5 nights a week. I could sneak in some small meals during the day/take them with me to campus. The eating at night thing is tougher as I leave for work about 5.00 pm and get home 10.30-11.00...is it okay to eat dinner then? I've been eating biggest meal then just because it's the first time I can sit down all day, but I suspect this isn't a good plan nutritionally.

I take 4 g. fish oil a day, drink lots of water & homemade peppermint decaf iced tea. I also generally drink 20 oz. of diet soda a day.

I don't like protein bars and don't want to use them anymore. I have some protein powder that I like and don't mind drinking - it has 100 cals, 23 g. protein, 0 fat, 1 g. carb. but I'm not sure when to use it. I also have a big tub of creatine - how should I (or should I at all) incorporate this into plan? Also, when is the best time to take multivitamin?

I guess that's it for now. I appreciate any help and feedback SO much. Thank you.

[Boss Man]

Any suggestions on how I should change up routine appreciated. Should I be doing more cardio?

(I'd say no, and if possible have a couple of Cardio sessions on off days, so you train 5 days a week.

This will increase recovery, as you're not getting 3x 90 minute workouts a week, and 4 days of nothing, you'll get 1 session of 90 minutes weights, Cardio combined, and then 2 days weights, 2 days Cardio, 2 days off.

Keep the days off split, so make sure when you have one, the other is 3-4 days after, as two days off back to back could just promote fat gains, with you being sedentary. Having them split like I said means never training longer than 3 days straight

When you do Cardio, don't do Cardio that works muscles you just trained, ot help those muscles recover better. I.E. If you train Upper body, don't do Rowing Machine or machines that work the Arms,, do things like bike and Treadmill, if you do Leg workouts, Don't do Treadmill, or Stepper, go for Bike. Keeps most of your weight of your Legs, so you don't fatigue them further.)

* Wake (7.00-ish): 5 egg white omelet with a bit of shredded lowfat cheese, some veggies. Sometimes also an Ezekiel (sprouted grain) English Muffin with a bit of sugar-free jam. (I like this Egg White Low Fat Cheese Veggie combi, I'd keep that.)


* (I work out at 9.00 until about 10.30)

(You might want to have something after your workout here to aid recovery, like a scoop of protein Powder)

* 11.30-12.00ish: Chicken burger on a whole wheat bun with lettuce, tomato, pickles, mustard, maybe a piece of fruit (if I'm at school, I'll instead have a big salad with loads of veggies & greens, turkey, and cottage cheese as dressing)

(Don't have Cottage Cheese it's 2x calories per gram Protein, if you have quite a lot of leftover calories later in your system, you might create an excess with your next meal, and convert some of the excess to Fat. Also Pickles are greasy slimy beggers, I'd cut them. You'd be having some extra calories from something like a Protein Powder post-workout, so you'd be fine, particularly instead of the Cottage Cheese option.)

* 3.00ish: 7 almonds, maybe some raw veggies or fruit. Sometimes a protein bar. (Why 7 Almonds, it's an odd number? Compared to a PB, that's totally inferior Protein. Keep the Veggies, increase Almonds to maybe about 1/4 cup, and have somet kind of proper Protein source)

You need something here. You cannot go from say 6:00 to 10:30, with no food, you'll use up muscle instead of Carbs for energy. So I'd Add something about 6:30 -7:00PM, and you'll bump up cals a bit, but to around 1800-2000 mark where you might be better off. You're quite active so 1,500 may be a bit low.)

* 10.30-11.00: Homemade turkey meatloaf with lots of veggies -or- a piece of broiled fish with grainy mustard, a side of steamed veggies, nonfat unsweetened Greek yogurt with pineapple for dessert

(No Pineapple. Acid Fruits may reduce PH of the Stomach acid, meaning Protein enzymes could be inhibited from producing, and thus affecting Protein consumption. Vit C will increase Iron absorption from Fish, but Fruit is better off left out here, especially as the other food will inhibit its digestion.)

I've been trying to do 5-6 meals a day of 20 g. protein each for daily totals of about 1300-1500 calories, 100 g. of protein, 150 g. carbs, 30 g. fat. But I keep ending up with less frequent, bigger meals. I am a grad student fulltime and also work waitressing 5 nights a week. I could sneak in some small meals during the day/take them with me to campus. The eating at night thing is tougher as I leave for work about 5.00 pm and get home 10.30-11.00...is it okay to eat dinner then? I've been eating biggest meal then just because it's the first time I can sit down all day, but I suspect this isn't a good plan nutritionally.

I take 4 g. fish oil a day, drink lots of water & homemade peppermint decaf iced tea. I also generally drink 20 oz. of diet soda a day.

I don't like protein bars and don't want to use them anymore. I have some protein powder that I like and don't mind drinking - it has 100 cals, 23 g. protein, 0 fat, 1 g. carb. but I'm not sure when to use it. I also have a big tub of creatine - how should I (or should I at all) incorporate this into plan? Also, when is the best time to take multivitamin?

Half a Multi vit, first thing, don't exceed 1/2. I don't think you need more than that. Creatine forget it, it's not that great for women, unless you're seriously Bodybuilding. I don't see anything too wrong with your Drink selections. Protein powder, mentioned earlier after workouts.

Calories should hopefully increase to about 1,800, which will served you better with your activity levels.

[hollow]

Wow, thanks so much for the very quick and thorough response! This all sounds great. I have a few questions, though.

I can't eat while I'm at work at night - waitressing is too busy to stop even for a few minutes and boss would not be happy. I can drink protein powder at that time, though, without attracting too much attention - would that be adequate? If I do that, should I skip the protein powder post-workout, and replace it with something else (maybe yogurt & berries?), or no?

I can live happily without cottage cheese, was just using it as a healthier dressing than the typical Ranch dressing available at the university salad bar. I'm curious, though, what type of "dressing" do you recommend on salads, or do you just forgo it altogether and have them dry? trainer would like for me to be taking flax oil daily - do you agree, and if so could I use a tablespoon of this with some vinegar on salad?

I've no idea why I got stuck on the number 7 for almonds, heh. I can up that to 1/4 cup or do you feel that protein bars are better for a school snack? I thought they were discouraged for some reason. And how do you feel about peanut butter?

Thanks again, you're an amazing resource.

[Boss Man]

I that case take a Protein shake after workouts and during work, you'll have time at some point to take a Protein shake.

Forget the Vinegar and Dressing, I don't believe you need those.

Some frown upon Protein Bars, and will tell you fervently no. I admit to consuming them, but I actually neither encourage or discourage their use. I will advise what kinds to eat, (with more preferable macro %'s in them), if people are set on doing such things, but I won't say yeah, eat them knock yourself out. I make that conscious choice to eat them, I know how I look and feel daily, in relation to other dietry and lifestyle habits, so I'm not going to change anytime soon, I made small changes in diet years ago, where needs be, things like slightly reduced Sugar intake etc etc.

situation was never one of being overweight, I'm an Ectomorph, but I made some tweaks, and the way I eat now might be a bit controversial to some, if I detailed it, but it's a far cry, from probably what potentially more than 60% of westerners eat, and I'm going to leave talk about diet at that, as I'm digressing.

Peanut Butter is okay, some say natural is better, but I would still be possibly concerned about potential saturates and Salt. Admittedly, one Tspn, isn't going to give you real cause for concern, but there are other things out there, like Polyunsaturated and Monounsaturated spreads, so you do have options if you do that.

[hollow]

Excellent, thank you for the clarifications. I appreciate your help so much. Will incorporate all of this into plan and probably be back with more questions at some point!

Cheers.

[SarahPT]

Hi there! I've been reading here for a little while and just got around to joining. I need some advice. Sorry if this runs long, but I'm trying to give all the pertinent information.

I'm female, 37 yrs, 5'5", 140 lbs. I started working out in October with a trainer. At that time, was 34% and now it's at 30-31%. I've been doing weight training with him but had been avoiding cardio for some reason. Just started getting more serious about the cardio this week - am using the "Couch-to-5K" training program from Runners World which consists of 30 minute run/walk intervals 3x a week. I do weights with trainer for 1 hour, 3x a week and do the cardio afterward on the treadmill. Any suggestions on how I should change up routine appreciated. Should I be doing more cardio?

As far as eating...I have been reading here and suspect I know some things I've been doing wrong, but am going to post a typical day as of lately and hoping to get some feedback/critique. Specifically what I should be eating before & after workout, and also what to do with wonky night schedule as far as eating.

* Wake (7.00-ish): 5 egg white omelet with a bit of shredded lowfat cheese, some veggies. Sometimes also an Ezekiel (sprouted grain) English Muffin with a bit of sugar-free jam.
* (I work out at 9.00 until about 10.30)
* 11.30-12.00ish: Chicken burger on a whole wheat bun with lettuce, tomato, pickles, mustard, maybe a piece of fruit (if I'm at school, I'll instead have a big salad with loads of veggies & greens, turkey, and cottage cheese as dressing)
* 3.00ish: 7 almonds, maybe some raw veggies or fruit. Sometimes a protein bar.
* 10.30-11.00: Homemade turkey meatloaf with lots of veggies -or- a piece of broiled fish with grainy mustard, a side of steamed veggies, nonfat unsweetened Greek yogurt with pineapple for dessert

I've been trying to do 5-6 meals a day of 20 g. protein each for daily totals of about 1300-1500 calories, 100 g. of protein, 150 g. carbs, 30 g. fat. But I keep ending up with less frequent, bigger meals. I am a grad student fulltime and also work waitressing 5 nights a week. I could sneak in some small meals during the day/take them with me to campus. The eating at night thing is tougher as I leave for work about 5.00 pm and get home 10.30-11.00...is it okay to eat dinner then? I've been eating biggest meal then just because it's the first time I can sit down all day, but I suspect this isn't a good plan nutritionally.

I take 4 g. fish oil a day, drink lots of water & homemade peppermint decaf iced tea. I also generally drink 20 oz. of diet soda a day.

I don't like protein bars and don't want to use them anymore. I have some protein powder that I like and don't mind drinking - it has 100 cals, 23 g. protein, 0 fat, 1 g. carb. but I'm not sure when to use it. I also have a big tub of creatine - how should I (or should I at all) incorporate this into plan? Also, when is the best time to take multivitamin?

I guess that's it for now. I appreciate any help and feedback SO much. Thank you.

Welcome!! If your goal is simply fat loss you don't need creatine. Creatine is more typically used for those who want to build muscle. Most women also experience water retention with creatine. It's an excellent supplement which I have used in mass building cycles before, but since that's not what you're doing you don't need it.

I think you are fine with cardio and don't need any more. More may be overdoing it.
Protein powder would be ideal after weight training. And yes, having protein powder would be excellent during your busy work night. Its important to get something in your system during that time.

Natural peanut butter is an excellent choice. Get the kind that only contains peanuts. Plenty of good fats in it.

i think you're doing well overall!

[hollow]

Thank you so much for the advice! Yeah, the only peanut butter I eat is the kind that says "Ingredients: Peanuts."

I've been trying to remember to do the protein powder at work and it seems to be quick & subtle enough that bosses can live with it.

Thanks for the encouragement!