Newbie Gains???!!!

[lareinamae]

So I would like to pose a question with regards to newbie gains...

I am new here: I started working out about 2.5 weeks ago and I have been fairly consistant with workouts usually getting into the gym 4-5 days a week. I have been maily focusing on weight machines, doing 3 sets of 10 reps of the highest weight I can muster. I am training on all parts of body at least once during workout, but focusing on at one area each day (core, upper body, back/shoulders, and lower body). I am continually eating well (with a couple cheat meals in between) and feel that nutrition is on the mark.

question is that I have noticed that I have gained 4 pounds on the scale and pants/slacks are fitting a lot more snugly especially in the thigh area. I feel stronger and I can feel that body, especially lower body is feeling more toned. I am just concerned because I don't want to buy new clothes, and overall goal is to get toned and shrink a size...or two.

Any advice would be greatly appreciated!

[fitoverforty]

I think you need to add cardio workouts in your week, they are a great help for burning fat, while the weights will strengthen and tone muscle. List the weight machines you are using, there are many people here that can help you focus on what machines, or free weights to use for your best benefit.
Also, if you will list your daily intake of foods, exactly what you are eating, when you are eating it then it will be easier to help you fine tune your overall regimen. Minimize or cut out the "cheat meals", they are only holding you back...you have to decide what is more important, the instant gratification of a cheat meal, or the consequences of seeing no weight change, or perhaps a weight gain. I say this from personal experience! Try to replace them with healthy alternatives. Steer clear of processed foods as much as you can, try to eat as much fresh veggies, fruit, nuts, lean meats as possible.
Welcome to Shapefit, I wish you all the best!

[lareinamae]

Here's an example of what I eat on a typical day (the numbers listed after each item are for calories, carbs, fat and protien, in that order):

Breakfast:

Starbucks, tall non-fat latte, 1 serving 100 15 0 10
Isagenix IsaLean Shake Rich Chocolate, 1 serving 231 27 6 23

Lunch:

Bread, wheat (including toast), 2 slice 130 24 2 5
CARL BUDDIG, Smoked Sliced Turkey, light and dark meat, 3 oz 136 2 8 15
Kraft Mayo Light Mayonnaise (Mayo), 1 tbsp 50 1 5 0
Yellow Mustard, 1 tsp or 1 packet 3 0 0 0

Lunch TOTALS: 319 27 15 20

Dinner:

Ancient Harvest Traditional Whole Grain Quinoa, 1 serving =.25 cup dry, 0.25 cup 170 53 5 10
Tilapia filet, 4 oz 98 0 1 21
Broccoli, cooked, 1 cup, chopped 55 11 1 4
Butter, salted, 1 pat (1" sq, 1/3" high) 36 0 4 0
Garlic, 1 tsp 4 1 0 0
Tomatoes, red, ripe, raw, year round average, 1 wedge (1/4 of medium tomato) 7 1 0 0
Carrots, cooked, 3 tbsp 10 2 0 0
Soy Sauce, 1 tbsp 8 1 0 1
Sesame Oil, 1 tbsp 120 0 14 0

Dinner TOTALS: 508 70 24 37
Snack:

Frigo Light String Cheese, 1 oz 60 0 3 8
Avacado (Medium), 30 gram(s) 0 3 4 0

Snack TOTALS: 60 3 7 8


I do feel like I could benefit from more cardio, that is very good advice. How often would you recommend training cardio? Would it be acceptable to do a morning weight lifting routine and do cardio in the evenings (we have an elyptical in our home gym)?

I love getting people's insight on things, so I appreciate the suggestions!

[lareinamae]

Thanks! And I know lattes are bad, but oh how I love them so!!!

So I understand that I need to eat more often, and it appears as though I am starving myself (lol), but I feel like I am eating constantly! The only time I feel like I am restricting myself is at night if we watch a movie/television!

typical day is:

Get up at 7:00 am, get the kids and myself ready for school and out the door by 8:00 am. Usually I get latte in here (p.s. NO appetite at this time, I am not a morning person!!)
8:30 am - Drop the kids at school, head to the gym
9:00 am - Show up at the gym, 45 minute workout before changing and heading to work
10:00 am - Arrive at work. Protien shake here
10:45 am - morning snack, 1/2 avacado, 1 string cheese (LF mozzerella)
11:45 am - Turkey sandwich
Work until 3pm, head to the school, pick up the kids (total chaos!!)
4:45pm - string cheese, 1/2 avacado
6:00-7:00 pm - Dinner, changes daily...always made from scratch with a balace of lean protien, veggie, and starch
I would be hungry later in the evening, but don't know that anything would actually be to benefit this late in the evening?

I have to admit, some of our dinners can be rather decadent, with others being very healthful. One of the more 'irresponsible' dinners we've had lately looked like this:

Garlic, 1 clove 4 1 0 0
Pork Chops (pork loin), roasted, 4 oz 226 0 10 31
Wild Rice, 0.25 cup 41 9 0 2
White Rice, long grain, 0.25 cup 51 11 0 1
Pears, fresh, 1 pear, medium (approx 2-1/2 per lb) 98 25 1 1
Tarragon, ground, 1 tbsp 14 2 0 1
Saffron, 1 tbsp 7 1 0 0
Heavy Whipping Cream, 0.25 cup, fluid (yields 2 cups whipped) 205 2 22 1
Sherry, dry, 1 fl. oz 45 3 0 0

Does anyone have ideas on how I can better balance eating habits during the day?

[lareinamae]

Thank you for the wonderful advice Lesplease! It's such a foreign concept to me; eating more to actually aid in weightloss! But I am taking your advice and I just scarfed some turkey and a tomatoe! )

I took measurements and pictures today...something to hold myself accountable to, I suppose!

Thanks for all the support...shapefit is awesome!!!!!!!!!!!!!!!!!!

[swanso5]

so you don't eat for 4hrs then train on empty stomach?

there's 100 things wrong with that sentence

try and drive your car with no petrol and see how it good it runs

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[cassiegose]

I actually have to disagree on the fat free latte thing. It does have milk... which has some sugar (lactose)... however it also has calcium and some protein. As long as shes not loading it up with sugar, syrup, and whip cream I see no reason why the latte is bad. Howeverrrrr I might be a bit biased because I do love coffee.

As for adding calories... I agree that 1200 calories isn't enough and would definitely increase these. However, you will want to increase them slowllllly as increasing them overnight could result in some weight gain. You want to slowly increase calories to let your body slowly adjust. Maybe add 50-100 calories a week. As for how many calories you should eat.. you might experiment with this and see how many you can get away with without gaining weight. I would think you would be able to do 1800 calories of HEALTHY food, however thats a total guess so play with it and see how it goes.

For your diet....

As recommended in email, I would definitely have something basic when you wake up. This gets you started on the right foot and gets your metaboslim started for the day. Regardless of if youre a morning person... or if youre hungry... you must eat as soon as you wake. A simple bowl of cereal and some eggwhites/egg is great (however be careful if you eat eggs before working out as I did it before and burped them up whole workout. No bueno!), a piece of fruit, piece of toast, and a few slices of lunch meat will work. Or even a simple sandwhich would be a good balance of carbs and protein. I personally think that oatmeal and eggwhites is the very best thing in the whole entire world to eat for breakfast... however thats just me.

Meal 2: drink the protein shake as soon as youre done with the gym, then have some more carbs... a sandwich works if you didn't have it for breakfast or a bowl of cereal works also. You could have the string cheese and avacado here also... just make sure youre having carbs after working out.

Meal 3: Turkey sandwhich is great... however if you've already had one you could do a grilled chicken salad or something along those lines.

Meal 4: Looks good. Could add veggie sticks there. When I was doing string cheese I had 2 sticks at a time to get enough protein.

Meal 5: Looks good!

Meal 6: Its totally ok to eat if you get hungry again after dinner. A quick eggwhite omelette is great or cottage cheese works well too (ever had cottage cheese and tomatoes!?! Really good!).

Make sense?

Cassie

[wevie]

What type of job do you have to only work five hours a day???

[cassiegose]

I know huh! Lucky duck!

[lareinamae]

Well, I have decided that I am just going to continue making healthy food choices, stay with exercise regimine and slowly increase the number of calories I take in on a daily basis and wait for body to respond. I already feel stronger, can feel muscles building and have more energy so there are some positives. I took some 'before' pictures, so hopefully in a month or two when I take some progress pictures I will see how body has changed... I feel like posting these pictures here is helpful in a way it keeps me accountable.

And yes...I am a lucky duck. I have husband to thank for 5 hour work day, it allows me to be the mother and wife I have always wanted to be.

[cassiegose]

Good plan. This stuff takes time... and patience. Keep making healthy choices and keep working out and you will certainly make progres. GREAT IDEA on the progress pics! I wish more poeple would do that! Its so fun to go back and look at how your body is changing!... plus it really helps you to see what is working, what isn't, and where you need to improve.

You're doing awesome! I'm so glad that you've started working out again and are paying more attention to your diet. I can't wait to see the progress that you make!

[Boss Man]

From seeing the pics. you don't appear to have any issues, and you're in pretty good fettle at the moment, so you should be able to progress okay, and do really well .

[lareinamae]

Thanks Bossman! We are always our own worse critic, aren't we? I am very excited for the path I am on now towards greater health and fitness. I'm already amazed by how much more energy I have, and how the aches and pains I used to have in back are now gone. 4 weeks strong and still stickin' with it!

[sandigirl06]

The pics are definetly a great tool to see your progress! You have a great shape and I wish you luck on your fitness journey. I know how difficult it is to squeeze in time for yourself between kids and work! The rewards will make it worthwhile for sure!!!! Keep up the good work, girl!

[swanso5]

inb the first of the bikini shots, is that your lower back curve that shows through btw your arms and your torso?