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Old 04-28-2008, 06:04 PM
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Remonb and Bluefeevah Road to getting fit

Starting Stats

Start date: 28 April 2008
Weight: 143 lbs
BF: 31.3% (taking by the handheld OMRON BF monitor)
Hips: 40"
Waist: 34" in

I'll be doing a carb/calorie cycling diet. Weighlifting 3-4x a week. I'll also be doing 35 min cardio 4x a week.

My goals: to lose about 20 lbs or until I start seeing muscle and to get down to at least 20% BF w/28" waist.
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Old 04-28-2008, 06:14 PM
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Wow, good luck to you two . That's a pretty regimented program that you're setting off on. Can I join up...I should join up...
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Old 04-28-2008, 08:18 PM
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Thanks..sure you can join the more the merrier
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Old 04-28-2008, 10:14 PM
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YES! join us!!

im at 151 lbs.
38" bust
31" waist
40" hips...
not sure abotu BF%...but I am sure its higher than need be.

Im following a pretty good nutrition plan maxing at 1450 calories/day.
I will be doing cardio *running or kick box* 4-5x a week and weight lifting for 45 min 3x a week.

My goal is to lose 25 lbs or get down to 28" waist and lower my BF%...I will NOT be a slave to the scale!

EDIT: today's workout - 1.5 mile jog - 35 min weight lifting (quads/hamstrings/and some reverse curls) then 1 hour kick box class. Im beat!
eating - approximately 1500 calories.
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Last edited by bluefeevah; 04-28-2008 at 10:16 PM.
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Old 04-29-2008, 08:05 AM
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If you are working out you have to make sure that you eat enough calories. I'm at 105 and I need 1800 cals/day so I don't think 1450 is enough to you. They key is to not eat empty calories, but quality food. You have to eat enough calories for your body to function properly, if not you'll just crash.
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Old 04-29-2008, 08:27 AM
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I went to a medical weight loss doctor yesterday. They want to put me on a 1,000 calorie diet - consisting of meal replacement shakes, bars & lean proteins and carbs from vegetables. I still don't know if I am going to go with it because it is expensive and I could just do it myself (if I could maintain discipline) but I must say I was pretty shocked that they would recommend such a low calorie diet. I read before that long term low calorie diets can really mess up your metabolism (make it slower then it is).

BTW, I am trying to lose 23 lbs.
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Old 04-29-2008, 08:34 AM
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That would certainly make your body go into shock. When your body is starving it starts to take the energy from what you have stored. Unfortunately, it takes the muscle before it takes the fat. So you might lose a ton of weight but you;ll also be 'soft'. Best go with diet and excercise with some wieght training. Muscle burns fat as it needs a lot of energy to keep it up.
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Old 04-29-2008, 08:38 AM
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Quote:
Originally Posted by geebs View Post
That would certainly make your body go into shock. When your body is starving it starts to take the energy from what you have stored. Unfortunately, it takes the muscle before it takes the fat. So you might lose a ton of weight but you;ll also be 'soft'. Best go with diet and excercise with some wieght training. Muscle burns fat as it needs a lot of energy to keep it up.
She mentioned this but said that a high protein diet would help to eliminate losing much muscle, helping to lose mostly stored fat.


Sorry to threadcap guys! Good luck with your goals. I will be working hard to lose weight with you guys, I am just not sure what program I will be using because I need structure and accountability.
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Old 04-29-2008, 10:00 AM
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damn 1000 calorie diet...lol.

Good luck everyone, good to see people setting goals!

Also, if you want to build the most muscle (and in turn burn the most calories and amp your metabolism as much as possible) you need to lift first, then do cardio.
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Old 04-29-2008, 11:53 AM
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^I've heard sooo many debates on this...but yeah I've been warming up 5-10 min then weights then cardio.

Tonight I'll be doing the same but sometimes I get the "shakes" - my muscles twitch when I do weights before cardio - anyone else experience that?
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Old 04-29-2008, 12:03 PM
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Well if you think about muscle growth.

Basically the more weight you use the more muscle fibers you tear, correct?
Your body has a limited supply of glycogen in the muscles, after this is depleted it begins breaking down stored energy/food for sugar/energy.
This method of energy is not nearly as efficient, because the sugar has to travel a lot farther.

If you waste all your energy doing cardio, then expect to have a good lifting session, you're wrong. Your muscles are already tired. I mean, after doing cardio it's only natural to not be able to lift as much as when you're fresh, right?

The cardio is more difficult afterwards because there's no glycogen left in the muscles and your body's already tired out.

One of the best (and counter intuitive) things about weight lifting is the metabolic burn you gain for an extended period of time after you finish your workout. This is directly related to how hard you worked out (intensity), how much weight you lifted, etc. If you aren't doing as much (ie after cardio when you're tired) you won't get as much of an "afterburn" effect going.

Where have you read that it's better to do cardio first, out of curiosity?

And I agree with a warm-up, just don't get too intense with the cardio warm ups.
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Old 04-29-2008, 12:12 PM
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Thank you for the info!! Actually, my last trainer (not this current one) used to tell me to schedule my training sessions after I did my hour long cardio class - he told me I'd be warmed up. That's where I got it from, obviously he wasn't toooo good, ey?

I also just read this...I mean there are definitely varying opinions on the cardio v. weight lifting - who comes first? debate...

Sequence of Cardio and Weights - Order of Cardio and Weights
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Last edited by bluefeevah; 04-29-2008 at 01:04 PM.
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Old 04-29-2008, 01:56 PM
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Forgot to post but yesterday I did 35 min cardio. I walked at 3.5mph @13.5incline for 15 mins and 3.5mph@10.0 incline for 15 mins.

This afternoon is weights(chest/bi)

I think I'm also going to switch my meal plan to weight watchers since it gives me more flexibility on what I eat just in case I decide to eat out for a special occasion. I'll still try to keep the meals as "clean" as possible.
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Old 04-29-2008, 02:16 PM
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^I agree with the weight watchers! Great job on the exercise girl!

Today I am hoping to jog 30 min and weight lift (chest/bi/shoulders) as well.

Today's consumption:

Breakfast: 1 Cottage Cheese with pineapple thing -
Snack: 1/2 cup sugar free instant oatmeal
Lunch: mesclun green mix And I added the following:
-5 grape tomatoes
-2 Tbsp fresh corn
-1 Tbsp peas
-3 tbsp shredded carrots - fresh
-1/2 cucumber sliced
-1 tbsp Olive Oil
-1/2 tbsp Lite Rice Vinegar
-1/2 tbsp balsamic vinegar
-salt and pepper
and I had 3/4 whole wheat pita with 1 tbsp of Hummus and I stuffed some salad in there-- so good!

water: two of those 16.9 ounce bottles.
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Old 04-29-2008, 02:31 PM
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I would still do weights first.

Although, I never do them sequentially anyways.

I'll run in the morning on an empty stomach, and lift either at lunch or at night, on those days I felt like doing a two-a-day.
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Old 04-29-2008, 03:02 PM
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Dang left off food for today
8: EAS Carb Control Shake
10 am: 3 tbsp Cream of wheat
1130: 4 oz bake chicken and 1 c. of long grain wild rice and 32 oz. sweet tea(McDonalds)
3pm: 6 McDonald Chicken nuggets( I know they are bad but only 6 pts, tomorrow will be better
445 p.m: 100 cal pack cupcakes

Now I'm off to do my weights!
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Old 04-29-2008, 03:39 PM
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Have fun!
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Old 04-29-2008, 03:45 PM
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wow good for you guys!! i wish school wasnt taking all my time, i havent been to the gym in waaay too long..

Quote:
Originally Posted by clarkkent06 View Post
I would still do weights first.

Although, I never do them sequentially anyways.

I'll run in the morning on an empty stomach, and lift either at lunch or at night, on those days I felt like doing a two-a-day.
sorry for the slight threadcrap: someone told me its really bad to do cardio first thing in the morning without eating first, were they full of it?
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Old 04-29-2008, 03:50 PM
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^I heard that too - I was told its a myth that you can obtain gains simply from not eating and doing cardio in the morning. But what do I know?

I never do any workout without a little somethign in my stomach.

Julia - you can join us anytime! this thread is about documenting what you are doing so you have a place to keep yourself honest - esp since other's can see it too!

Snack: Granola bar pack - 180 calories, damn it was SOOO good! Im a sweets freak and this helped me get past the mid-afternoon slump!
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Old 04-29-2008, 04:53 PM
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Quote:
Originally Posted by julia2009 View Post
sorry for the slight threadcrap: someone told me its really bad to do cardio first thing in the morning without eating first, were they full of it?
I think it's really just personal preference. If you can do it then I think it's fine. I would not recommend lifting heavy in the morning, though, your spine is not very compressed at that point and you can hurt it more easily.

When I do this I won't run for like 20 miles. It would be limited to 3 miles or so, which I think is ok to me. Who knows, even these sources say it's a debated topic.

Pro "Fasted Cardio"
Running in the morning, empty stomach or not? - Topic Powered by eve community

Natural Awakenings - Running On Empty

Anti "Fasted Cardio" (however they do recommend weights before cardio)
Running on empty: this month's myth: doing cardio first thing in the morning on an empty stomach is the best way to burn fat | Men's Fitness | Find Articles at BNET.com


Oh and here's someone asking about cardio and weights. (i really listen to men's health over most other publications)
Ask Men's Health - Advice: Is It Better To Do Cardio After My Weight Workout Rather Than On Days In Between? - Men's Health
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Old 04-29-2008, 04:56 PM
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^thanks!! you are always so helpful!
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Old 04-29-2008, 05:59 PM
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^ thnx!! maybe in 2 weeks I will join you guys! (when finals are over)
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Old 04-29-2008, 05:59 PM
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Julia that would be cool!

I fasted cardio.

Anyway chest/tris consisted of:
20 decline pushups
3*10 50lb bench press
2*10 15lb DB dumbell flys
2*10 15lb lying tricep extension
15 tricep pressdowns

Also played tennis on the Wii afterwards for about 15 minutes...now my arms are killing me

6p.m. Microwavable hamburger helper singles(I know its bad but I only ate one pack)
8p.m. EAS Carb Control Shake
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Old 04-29-2008, 11:55 PM
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Sigh...no gym tonight (but I needed a day off after workig out every day since last Wednesday!! my lower back hurt!)

I did, however ,get some delicious sushi but I tried to choose healthfully -

3 pieces of Blue Fin sashimi (No rice) - dipped in low sodium soy and wasabi
Spicy tuna roll with brown rice wrapped in soy paper - 6 pieces
1 oz Edamame - no salt added.
Cucumber salad with Rice Vinegar.

SOOOO GOOOOOOD!
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Old 04-30-2008, 02:20 AM
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Quote:
Originally Posted by bluefeevah View Post
Sigh...no gym tonight (but I needed a day off after workig out every day since last Wednesday!! my lower back hurt!)

I did, however ,get some delicious sushi but I tried to choose healthfully -

3 pieces of Blue Fin sashimi (No rice) - dipped in low sodium soy and wasabi
Spicy tuna roll with brown rice wrapped in soy paper - 6 pieces
1 oz Edamame - no salt added.
Cucumber salad with Rice Vinegar.

SOOOO GOOOOOOD!
Makes me soooo hungry!!!!!

I don't think the rice is too bad to eat on sushi, as long as it's not too much.
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