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ashudon1234 · Joined: 21 Jul 2008 Posts: 17

i am a 27 year old female 5ft 3 and extrmely overweight. my current weight is 83kgs 182.60lbs
after pregnancy i picked up oodles of weight
i just started with a diet program and little bit of walking on the treadmill

this is how i do it
6.15am-6.45- walking treadmill
7.30am -breakfast 2 weetbix, coffee without sugar and one friut
10.00am-1 banana and 1 apple
1.00pm- lunch is sandwich(2pcs of wholemeal bread and chicken/tuna filling, vegies etc)
3.30pm- 1 orange
6.30pm- some protien and vegies

does this seem like a proper diet?
i dont walk in the afternoon since nanny is off as soon as i am home
help and advise would be really appreciated
i hate being FAT.......

DianaB · Joined: 05 Jul 2007 Posts: 681

The good news is your 27, and fixing this now. And your not extremely overweight, although I understand if it feels like it. How old is the baby?
Can you get to a gym, like for 3 hours a week? Is the treadmill in your home?
You need to educate yourself on nutrition. Go have a look around the forums at http://precisionnutrition.com/system.html. This is an excellent system, it's not dieting, it's just food and how to manage it.
There are also some guidelines on this forum.
If you work at it, you can get rid of that fluff pretty fast.

swanso5 · Posted: Tue Jul 22, 2008 3:57 am Post subject:

training - search "your body is a barbell" by alwyn cosgrove

food - go to diet scetion and read "before posting.." thread

ashudon1234 · Joined: 21 Jul 2008 Posts: 17

thnaks swanso and diane

you will probably laugh if yuo hear that there is no gym where i live....i come Fiji islands and live in a small town called LAUTOKA where theres NO GYM....hehe
anyways i have the treadmill at home and i also have an inclined bench and some weights
this morning i had my 15minutes of work and about 10 minutes of lifting some weights.

i had to drag my hubby out of bed to show how these things work(i mean the wieghts)...anyways its really challenging and i know that i am dedeciated enough to reach my goal
i just need a bit of help and from you guys....experts!!!!

SWANSO IS MY DIET FINE WITH THE AMOUNT OF WORKOUT I DO?

ashudon1234 · Joined: 21 Jul 2008 Posts: 17

THERES A FE CHANGES I have dome to my diet
in the morning aorund 7.30 i had one wholemeal bun filled with one egg, lettuce and tomato wil coffee without sugar and 1 banana

mid morning i will have another egg and lunch tuna salad at 1pm, at 3 i will have a piece of fish and some vegeies

dinner one piece of pamb with vegies..thats whats planned for today

hope this more towarsd what swanso had mentioned in the STICKY section

swanso5 · Posted: Wed Jul 23, 2008 7:05 am Post subject:

for a program search "your body is a barbell" by alwyn cosgrove, it's a bodyweight program which may be better for you now

food sample

1 - fruit, high fibre cerial, liquid or solid protein
2 - fruit, solid protein (meat, fish, chicken, eggs etc)
3 and onwards - solid protein, veg, salad

limit bread, pasta and rice until the meal straight after training

ashudon1234 · Joined: 21 Jul 2008 Posts: 17

meals are sorted

just one more question on training

i had alook at the training programme you referring too...today i half an hour of lower body workout...so this means tomorrow it would be upper body and cardio day after

i lower body workout with weights and same for upper body....

this is my first time doing this and its kinda hard getting the hang of when to do what

advise please

swanso5 · Posted: Wed Jul 23, 2008 10:39 pm Post subject:

mon - lower
tue - upper
wed - off or cardio
thu - lower
fri - upper
sat - off or cardio
sun - off or cardio

have 1 day off a week though

ashudon1234 · Joined: 21 Jul 2008 Posts: 17

i was so terrifed today after weighing myself..i am actually 84.6kg and all this while i was under the perception that i was 83kg...looks like i should have weighed myself on the day i started my weight loss journey..so that after aweek i could tell what was lost but now another week to go.....
and i want to bo below 80 mark beofre 25th august which is my birthday

maybe i need to cut on carb completely....i still eat some form of carb for breakfast....whole wheat bread or fruits
should i worry??????

swanso5 · Posted: Tue Jul 29, 2008 6:46 am Post subject:

go on how you look, not a number on the scale

stick with food and exercise and you could lose 5 kgs in 4 weeks but closer to 2 or 3kgs

cassiegose · Joined: 09 May 2008 Posts: 263 Location: Prineville Oregon

Sometimes its hard to tell if you're losing fat when you're weighing yourself on the scale as you could be gaining muscle and losing fat... which is going to show up as weight gain as muscle "weighs more than fat". Have you tried having your body fat tested? That is a more accurate way to measure if you're making progress. You can also go by how your clothes fit. I always have a hard time with this though as my pants tend to shrink when I wash them and stretch as I wear them.

Also.. I wouldn't cut carbs completely. You need those as they are a valuable source of nutrients. Plus, if you go too drastic you will be more likely to fail than if you start easier and get stricker over time. If you are going to cut back on carbs have them in the morning and stick to protein and veggies in the afternoon (veggies have some carbs but not enough to worry about).

Hope this helps! Be patient and try not to get too discouraged if possible! You'll get there eventually! :)

ashudon1234 · Joined: 21 Jul 2008 Posts: 17

actually i feel great today..my mum mentioned that it looks like i ahve lost some weight
i trying to be as patient as i can.....
i do have my carbs but only for breakfast..maybe one piece of toast or wholemeal roti(indian delicacy) .
thnak you soo much for all the advice....this is the first time i am so enthusiastic about it....cant wait to fit into my old clothes agin and of course buy some smaller sizes....and shorter..lolz

cassiegose · Joined: 09 May 2008 Posts: 263 Location: Prineville Oregon

Ashudon....

That is AWESOME! Its so good to hear that you are motivated, enthusiastic, and feeling great! Keep it up and you'll have to buy yourself that new wardrobe in no time! :)

vamp · Joined: 01 Jan 1970 Posts: 640

Sounds like your getting on track, just remember to have protein every meal and try and keep the breads and fruits for the morning and veggies in the later half of the day.

For your cardio, try looking at sprints or interval type work instead of straight time.
for 30 minutes try....
3 min warm-up
5 x 30 sec run then 1.5 min. walk
walk until the 15 minute mark
now for the last 15 minutes go at a steady pace of about 60 percent or a very fast walk to a light jog.

It doesn't seem like alot but can be. Stretch afterwards.
Try it 3 times for a week and see what you think.

cheers

Christopheel · Joined: 02 Jul 2007 Posts: 931

30 minutes of cardio is too much time spend ... You better do intense HIIT for 10 minutes maximum. Because 15 minutes walk won't do a lot ...

And Ashuton, remember : Diet is the key, you must be 100% consistent. And get off the scale, I can make my weight change only with water salt income etc. so just stick to the plan, and after too week look at yourself in the mirror, then another 2 weeks etc. you will see at the eye the results.

If you want a real "proof" do as I've done : Show your "body" to your brother/sister/anyfamillymember and then 2 months after show him again, he will see a lot more the difference than you do. Or just take photo of your progression so you can compare easily.