Advice on diet and workout please

appu · Post by **appu** » Sun Sep 23, 2007 7:09 pm

Hello!

I am a 120lbs, 5 2' 25yr female.
I am trying to lose body fat which is mostly concentrated around hips and upper thighs.( Just refuses to budge).
stats are 32'- 27 '- 39' ( arrrggh)
I go to gym almost 5 days a week, but just do what ever I feel like on that day.( spin or pump class, cardio or weights)
Since I have come across ShapeFit, I have realised the advantages of weight training and incorporated it into workout.

I am willing to give it all I have got, as this is something I have been trying to achieve for the past 2 yrs.Obviously, I am not doing something right.
I dont eat fast food and although I do indulge sometimes and eat out,I am not a big drinker but have a beer or 2 on weekends with mates.

This is what usually daily intake looks like

Breakfast 8.30 am : oatmeal with 1% milk and banana
4 almonds
1-2 coffees
snack11.00am : any fruit
lunch12.30 pm : salad and chicken sandwich or eggwhite omlette
coffee
snack3 pm : fruit or museli bar
Head to gym at 6.00 pm
dinner 8 pm: veggies or chicken or lentils with flat bread or rice
snack 10 pm : fruit or low fat icream , or sometimes a glass of milk.
I drink lots of water through out the day
I am trying to eat more protien since realizing the importance from all the articles on shapefit. Previously, it was very carbhohyrate dense and low protien.

Could you please recommend a diet and a suitable workout for me.
aim is to have a toned and proportionate body.
Cheers!

DianaB · Post by **DianaB** » Sun Sep 23, 2007 8:12 pm

Hips and thighs are tough for lots of girls, you are not alone in that issue. You need to get a plan! Going to the gym and doing whatever you feel like is not a plan, it's recreation, while it may be helpful and enjoyable, is not going to get you where you want to be.
First, the food. You NEED to eat 1 gram of protien for each pound of muscle you own, every day. Find out your lean body mass thru a body fat test. You are young enough and not overweight enough to have to worry too much about insulin performance problems (unless you've hard carb sensitivity in the past, of course). Start out by balancing your macros to a 33% split: 33% protien, 33% carbs, 33% healthy fats. Record the food you eat, and your moods, daily. If after 2 weeks you need to adjust due to fatigue, PMS whatever, lower the fat and up the carbs by 10%. Let us know what happens, carbs are tricky. Be sure all your carbs are coming from complex sources, no simple carbs such as white bread, pasta etc. Fats need to come from lean protien, nuts, fish/and or fish oil, or veggies like avacado.
Next pick a program that incorporates 3 or 4 days/week of weight training. Don't be scared to lift heavy, just work within your capabilities, and don't under-sell yourself. Record in your journal what you do each day, sets, reps and max weight/volume for each session. Be sure to weigh and measure at the beginning of the program so you can measure your progress throughout. I'll suggest Big Boy Basics as a place to start. Add in some glute bridges and vary the deadlifts, SL are great for the butt and hams.
Start your plan today. You've got the determination to get the job done, your journal will keep you accountable. I'd love to hear your follow up, you can always look to this board for support.
all the best
diana

appu · Post by **appu** » Sun Sep 23, 2007 8:58 pm

Thanks for the advice...

swanso5 · Post by **swanso5** » Sun Sep 23, 2007 10:46 pm

- you need to devise a plan and follow it
- you need solid protein everytime you eat so add to snacks where needed
- 5 - 6 meals a day with 1st 2 being fruit and protein, 1 x fruit, protein, veg and 2nd 2 protein, veg, salad...add a protein shake straight after your workout and you're set
- workout wise look at "The Waterbury Method"

appu · Post by **appu** » Sun Sep 23, 2007 11:20 pm

Thanks for that...
Could you reccomend a workout for me please?
Cheers!

DianaB · Post by **DianaB** » Sun Sep 23, 2007 11:25 pm

We suggested 2!
Waterbury Method and Big Boy Basics, google 'em.
If you have questions, feel free to ask after you read thru the programs.
good luck
diana

appu · Post by **appu** » Sun Sep 23, 2007 11:39 pm

Had a look at the "waterbury method"
will give it a go from tomorrow.
only concern is that I do not want to bulk up.

swanso5 · Post by **swanso5** » Mon Sep 24, 2007 12:31 am

chicks can't bulk up and wts don't bulk you up, eating too much does so keep calories in check and you'll be fine...the more muscle you have the more fat you'll lose

appu · Post by **appu** » Mon Sep 24, 2007 8:34 pm

What do you reckon daily calorie intake should be?
Thanks.

DianaB · Post by **DianaB** » Mon Sep 24, 2007 8:43 pm

1 gram of protien for each pound of lean muscle mass. If you want to be exact, get your body fat measured. It's hard to estimate without a visual, did you measure your waist over the button? Many women measure at the "high waist" which is usually the slimmest area. Over the button gives a better idea of body composition.

appu · Post by **appu** » Mon Sep 24, 2007 9:05 pm

will measure myself tonight and let you know.
cheers