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Nokie173 · Joined: 13 Dec 2007 Posts: 13 Location: South San Francisco

Hi, I’m pretty new here and I need advice for my work out. Few months ago, I was 183 (highest weight ever in my life Embarassed

) and I’m 5’4. But I tired my best to lose weight by changing my eating habits and working out… both the gym and at home. I’m currently 168 and it does feel good when people think I lost over 25 pounds but I only lost around 15 pounds. Shocked

Anyways, I don’t have any exercise plans when working out. I go to the gym, I do 30-45 mins cardio and use those random weight machines for my legs and arms. When I don’t have time for the gym, I try to work out at home with at home video using dumb bells.

My eating habits have gotten a lot better; I try to keep track of it… But maybe I need to work out more and have some sort of plan to lose more weight? I seem to reach a plateau and can’t lose anymore after the 15 pounds… Mad

I need 30 more pounds to go. I want to stay positive and continue to lose weight. Very Happy

I was thinking of working out in the morning incase I cannot work out in the afternoon, or maybe work out 2 times a day?

M & F work out at home (Jari Love: Get Ripped to the Core) – Dumb Bells
T-W-Th Gym – Morning (cardio) Afternoon (Use Those weight Machine) for Legs & Arms?

Any advice Question

Boss Man · Posted: Fri Dec 14, 2007 6:39 pm Post subject:

What kind of food do you eat? what times?

Nokie173 · Joined: 13 Dec 2007 Posts: 13 Location: South San Francisco

Breakfast (7AM)
Oatmeal (1pkt) or 1 cup of special K with 1cup of fat free Soy milk
Coffee with little sugar & cream (sometimes black coffee)
Green Tea (I'm always cold at work, so Hot tea keeps me warm)

Snacks (9:30AM)
21 pcs of Almonds or 1 apple

Snacks (10:45AM)
1 Raw Orange or 1 Pear

Lunch (11:45AM/12 PM)
Salad with gilled Chicken Breast or Gilled Fillet Tuna (water)
½ Grape Fruit
Green Tea

Or

Grilled Chicken Sandwich with wheat bread
Apple or Pear

Snacks (2 PM)
Fat Free/ Low Fat Yogurt

Snacks (4:30PM)
Frozen Grapes x 1 Cup

Dinner (6:30PM)
Chicken Salad or Chicken with vegetable soup (2 cups)
Wheat bread toast x 1 slice
Cantaloupe x 1 cup

Before bed – Multivitamin x 1
Try to get at least 96 oz of water by the end of the day….

I snack a lot when I am at work. They always have candies and sweets. Instead of picking up a chocolate bar, I grab me a fruit… Very Happy

Boss Man · Snacks (9:30AM)

Nokie173 · Joined: 13 Dec 2007 Posts: 13 Location: South San Francisco

I always though eating a lot of fruits would be healthy that is why I incorporated fruits in my diet. But I guess all the sugars become carbs. I think I need more complex carbs… maybe that’s why I am always hungry every hour. Thanks Boss Man, I will include all your inputs for my diet.

More questions??? (sorry..... )

What about my work out? You think it’s a good idea to work out 2 times a day, 3 times a week?? If I was to work out in the morning, should I eat before or after I work out? Maybe something light… Protein bar/shake?
Is it good for Cardio in the morning and weight machine during the afternoon (45 mins each?)

swanso5 · Posted: Sat Dec 15, 2007 2:01 am Post subject:

for training you can either:

- do wts 3/week and cardio on 2 - 3/week on seperate days

or

- do wts 3/week and cardio 2- 3/week on 3 days

no more than 6 sessions a week though

search The Waterbury Method

Nokie173 · Joined: 13 Dec 2007 Posts: 13 Location: South San Francisco

Thanks swanso5. I'll look in to The Waterbury Method. Very Happy

Boss Man · Posted: Tue Dec 18, 2007 9:59 pm Post subject:

Fruit's okay, but as some of the Fructose can convert ot Fat, don't be too keen to eat lots, but some is okay. There's other Carb sources so no need to become to reliant on Fruit as a major player for Carbs.

SarahPT · Joined: 09 Sep 2006 Posts: 583 Location: Western Maine

Fruit is VERY good and you should absolutely continue to eat it. Fruit is very fiber rich and antioxidant rich. Just don't have it right before bed. The sugars in fruit form in to liver glycogen, which must either be used as energy or will be stored as fat. That's why you don't want it right before bed, you might not burn it off. Any other time of day you'll burn it off fine.

Yes do eat before your workouts. It's fine to do cardio and weights on the same day, separate times of the day. You just wouldn't want to do that every day because then you would be overdoing it with each.

Nokie173 · Joined: 13 Dec 2007 Posts: 13 Location: South San Francisco

Thanks Boss Man & SarahPT Smile

Silly questions but very curious….

Is there a particular fruit I should not and should eat more of?? I know oranges and grapefruits are good for you b/c of the vitamin C/Citrus right??

Regarding of not eating fruits before bed is that the same goes for… should NOT eat or work out 3 hours before bed?? Or did I get the wrong facts?

Boss Man · Posted: Fri Dec 21, 2007 8:43 pm Post subject:

I would say avoid things like Melon and Watermelon.

Melon doesn't like other foods too much, so any interaction might be a problem.

Watermelon is High GI, and about 1,300 calories per Melon, but as you wouldn't consume a whole one, the Glycemic Load, (Bloodsugar Spike), wouldn't be that bad, but I don't think you need it as Fruit source.