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ShapeFit.com
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Sunlight.Fades
Joined: 07 Nov 2008
Posts: 19
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 Posted: Sat Nov 08, 2008 2:41 pm Post subject: Sunlight.Fades' progress |
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A little background before I start this thing. I'm a 30ish mom to two beautiful daughters, one of which is a 3 week old, born by c-section. Because of the surgery, I'm not allowed to do any exercise until I get the go ahead from the doc next month.
During the pregnancy, I gained 16 pounds total, then lost 14 pounds of that during the birth. I'm currently 5'5" and 132 lbs. I'm not too unhappy with my weight, but when I look down and see that baby pooch....
*big sigh*
So, yeah, I need to get back into shape, real shape. I need my body back to what it was pre-pregnancy. I've got until December 1st to get my workout routine down, figure out what will work best for me, and start slowly modifying my diet. Since the baby was born, my diet has gone down the toilet. |
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Boss Man
Joined: 25 Nov 2006
Posts: 3604
Location: My site, (Steelmuscle), and anywhere else I feel like
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| Posted: Sat Nov 08, 2008 5:44 pm Post subject: |
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Well may I say CONGRATULATIONS to you, and I know that the changes you make will in the future, impact positively on your childrens education and lifestyle choices, and what you do today will enhance your parental impact, and make you an even better rolemodel, than I think you are already.
You should be very proud of taking this step, and I applaud you. I'm sure you'll be a wonderful Mother  .
The bottom line is, fitness Mums, ar esome of the bets Mums around, because you cannot love yourself like that, and be crap to your children, there will always be love to go round with a fitness Mum, and I am sure your kids will benefit so much.
As for the workouts, I suggest you do 3x total body trainign a week, to get used to weights again, with 2x sessions of stuff like sprints, HIIT, Interval stuff, to help you.
This is an example of a weekly schedule.
Day 1 Weights
Day 2 Cardio
Day 3 Weights.
Day 4 Day Off
Day 5 Cardio
Day 6 Weights
Day 7 Day Off
As for the diet, what meals do you eat, and when do you eat? |
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Sunlight.Fades
Joined: 07 Nov 2008
Posts: 19
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| Posted: Sat Nov 08, 2008 6:48 pm Post subject: |
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Thanks for the congrats.
Last year before I got pregnant, I was running 3x a week for 3 miles each. I was slowly increasing the distance, I believe I had increased to almost 3.5 miles before I had to stop. I think I was doing weights twice a week at the time and then had the weekends off.
As for the diet, right now, well, its consisted of Halloween candy (my 3 year old can't possibly eat it all without some help!  ), coffee, whatever snacks are at hand (*looks at the bag of chips guiltily*), and lots of Pepsi.
For instance today's food so far.....
breakfast: coffee, half an english muffin with peanut butter
lunch: chicken and pepsi
and somwhere in between: bites of chocolate |
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Boss Man
Joined: 25 Nov 2006
Posts: 3604
Location: My site, (Steelmuscle), and anywhere else I feel like
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| Posted: Sat Nov 08, 2008 10:04 pm Post subject: |
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| Sunlight.Fades wrote: |
breakfast: coffee, half an english muffin with peanut butter
(This is obviously not great. I would alter this. So have something like a Piece of Fruit, give it 10-15 minutes to digest, then have a bowl of Cereal, and top up your Protein with a couple of Scrambled Egg Whites and Yolk.
Alternatively, have a couple of Slices of Whole-grain Bread, toast it, and have the Eggs on Toast, then just have the piece of Fruit before as described.)
(Snack: You can have some sliced Turkey or Chicken here, and then beforehand have a piece of Fruit as described above. Possibly a few Nuts here for Fats. You could have a few Peanuts or Cashews for a bit of boosted Carbohydrate.
You could also have something like Low Fat Cheese, and then a slice of Whole-grain Bread, and perhaps a couple of small Tomatos for extra Carbs as examples.)
lunch: chicken and pepsi
(Keep the Chicken, but add some Veggies in there. Could also include a few bits of Pepper in with the Veggies, maybe some Cold Pressed Extra Virgin Olive Oil, Cocnut Oil, or Sesame Oil for a few Fats if you like.
Or have something like Tofu, or Soybeans as an alternative, and add a few Veggies to boost Carbs.)
Another option is, to reduce Chicken and Carbs portion, and replace the calories with things like Lentils, Beans, Peas. If you had Soybeans, no need for more Legumes, just add a few Peppers, or a bit of Veggie Carbs, to boost up the Carbs, or a small portion of Rice, or Pasta instead.)
(Snack: You can have some sliced Turkey or Chicken here, and then beforehand have a piece of Fruit as described above. Possibly a few Nuts here for Fats. You could have a few Peanuts or Cashews for a bit of boosted Carbohydrate.
You could also have something like Low Fat Cheese, and then a slice of Whole-grain Bread, and perhaps a couple of small Tomatos for extra Carbs as examples.
I would on this occasion though alter the snack, so it's not the same, otherwise you might be getting too much whole-grain. I would with the Meat option, not bother with Fruit, as some of the Fruit sugar can convert to Fat in the Liver, and you can have other options here like Peanuts, Cashews, Legumes, Tomatos, or have something like Hazelnut Yoghurt, as a part Protein part Carbs and Fats addition, and add other Protein and Carb sources as required.
Don't have Fruit Yoghurts, as the Fruit won't digest too well.)
(Dinner: Chicken, Turkey, Lean Beef / Mince, maybe some Pork. Could have Soybeans or Tofu if you'd hadn't had this earlier. Fish as well, the same Fat sources as mentioned earlier from Oil sources, (except if you have Fish), Veggies for Carbs, or a combination of Veggies, and Legumes, or Veggies and Rice, maybe with Peppers added in a Sitr fry, possibly including things like Onion, a few little mini Corn on the Cobs, or you can use Mushrooms as part of your meal, (whatever you make), remembering you've got about 33% / 66% Protein / Carb ratio.)
(Evening Snack. A possible choice, would be a simple snack, like three big mushroom heads, de-stalked, a bit of Low Fat Cheese on Top, and grilled, with maybe a few Nuts, or some Baked Beans, and a Scrambled Egg, with a few Nuts. If you get Omega Eggs, you can boost the good Fat in your snack, so no need to have the Nuts necessarily.
Alternatively make a small Salad, with a couple of small Tomatos, a few Cucumber slices, couple of Lettuce Leaves, perhaps a few Nuts, and a little Diced Chicken.
You don't have to have Nuts in the snack, you could have a seed source like Sunseed, or some Healthy Oil in your Salad.)
With regards to Fish, don't have something like Tuna daily, if you have regular Fish, because of the Mercury, only eat Tuna every 2-3 days max.
I would suggest that you need at least 1,800 calories, and I would suggest you could get around 120g Protein a day, 240g Carbs, and around 40g from Fats.
So that's around 20g Protein, 40g Carbs, and around 6.5g Fats per meal. So roughly 300 Calories per meal.
Should be fairly doable, but you must be consistant.)
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swanso5
Joined: 16 Jan 2006
Posts: 6890
Location: melbourne, australia
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| Posted: Sun Nov 09, 2008 12:27 am Post subject: |
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| you'll need to retrain your pevic floor muscles before anything which you cold probably start now (bracing, flexing core muscles, pelvic tilts etc) |
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Sunlight.Fades
Joined: 07 Nov 2008
Posts: 19
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| Posted: Sun Nov 09, 2008 1:56 pm Post subject: |
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| Thanks for the tip swanso5, I'll try starting the pelvic tilts today. I'm kinda leery about even flexing core muscles (even though I'm sure I do alot more than that when I pick up my 3yo) because of the incision which I know hasn't completely healed yet, as I sometimes feel sharp pain in one area when I get up from a lying down position. |
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Sunlight.Fades
Joined: 07 Nov 2008
Posts: 19
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| Posted: Mon Nov 10, 2008 4:32 pm Post subject: |
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| I stretched today. I'm hoping to get the car from my MIL early enough to be able to stop by the gym at work today and scope it out and sign up. Can't do it after work since I do the swing shift. |
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Sunlight.Fades
Joined: 07 Nov 2008
Posts: 19
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| Posted: Tue Nov 11, 2008 3:47 am Post subject: |
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Scoped out the gym today....ugh, what a let down....it was about the size of my livingroom with only 5 treadmills, 5 bikes, and a small selection of very light free weights.
My diet isn't too much better today, though I did make some progress with only 2 cups of coffee and 8 glasses of water. The progress is in the water and not drinking Pepsi all day. |
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vamp
Joined: 01 Jan 1970
Posts: 693
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| Posted: Tue Nov 11, 2008 10:26 pm Post subject: |
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sometimes finding the right gym takes more perseverence than keeping up with the routine of going!
Good luck |
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Sunlight.Fades
Joined: 07 Nov 2008
Posts: 19
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| Posted: Wed Nov 12, 2008 1:20 am Post subject: |
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| Thanks Vamp, it definitely does take perserverance. I've got a docotor's appointment tomorrow morning to make sure I haven't accidentally opened up my incision scar when I was picking my older daughter up. |
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