I had an epiphany which could save me from ...

[LoveHate]

Hi, I'm a 20 y old girl who suffers from an since I was 13-14. And I used to be naturally skinny ( 5'3 for 100-105 lbs ) but after first year of college far away, with no friends and depression, I began overeating a lot, and gained almost 10 kg ( I was 56 kg for 5'4). After that , restrictive phase got the hupper hand, and I lost weight , I was then 47 kg( but I didn't look as thin as I did before college, because I gained a lot of fat tissue which I didn't have before gaining weight) anyways, as a person with an , I lost weight the unhealthy way, running/elliptical 4 times a week, and 600-800 cals a day, I lost 9 kg in a little less than 2 months, but health was in danger ( lack in many nutrients, tingling feeling in hands/feet, purple nails, cold and freezing in july etc..) But this september father passed away and I began overeating again, and around november I started to be restrictive again, but I had mononucleosis, so it was difficult to exercize or do anything but sleep really. Anyways I have lost 2 kg, I'm 52 kg right now, and was planning on losing the weight to get to 45 kg unhealthily ( but kinda more healthy this time, since I had decided to not count cals but diet would be fruits and veggies as much as I want to, and one serving of fish a day) anyways, I love sports, I'm a big fan of running, and I'd love to get into strength training, but I don't know much about it though, and it hit me : I want to lose the weight and get better and the whole fitness thing could actually save me from I think. I'm really excited about it, and even though it's scary, I'm willing to try and eat like a normal person, but I don't know where to start, so I guess, what plan would you recommend for me ? nutrition and work out wise ??


PS : I don't know if it has an influence on what workouts I should do, but this is the kind of body I'm looking for :







Thanks so much to anyone willing to help me, it would actually change life and future for the better if I decide to try this

[Boss Man]

Hi LH, good to speak with you.

Firstly I would personally would say 99lbs in weight is a bit low. you're currently around 114-115lbs, so I think losing 10lb's would be better, although if you were strength training, then gaining 5lbs of muscle on top of 15lbs fat loss would be okay.

Secondly I would like to ask a couple of things

1. Do you have access to gym?

2. What foods do you eat and what times do you eat them?

Thanks

[LoveHate]

Hi LH, good to speak with you.

Firstly I would personally would say 99lbs in weight is a bit low. you're currently around 114-115lbs, so I think losing 10lb's would be better, although if you were strength training, then gaining 5lbs of muscle on top of 15lbs fat loss would be okay.

Secondly I would like to ask a couple of things

1. Do you have access to gym?

2. What foods do you eat and what times do you eat them?

Thanks

Hi, thanks for your answer . I'm not "fixed" on 99 lbs, as long as I have the kind of body I want I don't care if I'm 99 lbs or 105 lbs .

I have access to university gym, but it's not a usual gym where you can go whenever you want ( because there's set hours, and sometimes I have class at these hours). There's the gym with weights / machines ( like a usual gym lol) which I can go 3 times a week, and then there's classes( with sport teachers from the uni) of different sports, so I can go to any sports ( well if I don't have a class at uni at the same time I mean) , there's like fitness classes ( I'm doing a "butt abs thighs" fitness class of 1h30 once a week already) pilates, zumba etc.. and there's also a trackfield to run.

And I personally own 2 sets of dumbbells, one jump rope, and one elastic band thingy lol, and one elliptical bike ( but I can use it only during the weekends because it's at parents house)

And concerning food, I eat 3 meals ( breakfast lunch dinner) and a pre workout snack ( like a banana or a low fat greek yogurt)
I prefer to eat as much natural and unprocessed food as I can , and honestly, since I just decided tonight that I want to recover from , I don't know what I should eat or not, what is enough or not.. But I'm willing to eat: low fat yogurt, fruits and veggies, fish, eggs, whole wheat pasta/ brown rice, nuts, beans of all kinds, but I'm kinda scared of any oils/butter :s ( I can handle peanut butter though). I just don't know what to eat/how to train to lose the fat and get thin but strong, I'm scared I won't lose the fat if I don't restrict calories a lot, but at the same time, I read a lot of stuff on the internet about people saying they ate like 1800 cals and did little cardio and lots of strength training and lost weight and got a nice body, anyways I'm sorry I'm kinda confused but I hope you can help me .

[Boss Man]

This might be the sort of thing you could use. I've posted it before for others.

Squats, 2 sets, 10 reps

Lunges, 2 sets, 10 reps

Good Mornings, 2 sets, 10 reps

Bent over Rows, 2 sets, 10 reps

Vertical Flyes, 2 sets, 10 reps

Shrugs, 2 sets, 10 reps

Planks 30 seconds.

You would do that 3x a week every other day.

In relation to what to use, go for the second smallest barbell on the squats and deadlifts and the smallest on bent over rows.

Use the second smallest dumbbells on bench press and lunges and the smallest ones on shrugs.

Then every 2 weeks increase the weight a little bit and then after around 6 weeks, you'll be ready to lift close to max lifting for reps, bearing in mind you don't need to do failure training, as it's not necessary and wastes more energy.

This is how your schedule could look per week

Day 1. Weights

Day 2. Cardio

Day 3. Weights

Day 4. Day off

Day 5. Cardio

Day 6. Weights

Day 7. Day off.

This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.

For calories I would aim for around 1,800 on non-training days and around 2,000-2,100 on training days. I feel upgrading your calories in this way is okay, as it appears from what you said about your eating, you're not eating seriously low amounts of calories, because otherwise increasing calories quite sharply, when a persons body has got used to very little and they may have had a slightly shrunken stomach, would be too much too soon and a medium calorie intake would be better observed initially.

However the intake I mentioned should be fine for you.

In relation to oils, butter is okay in moderate amounts as you should be aiming to limit saturates to around 18g per day, but in the case of something like coconut oil the saturates are actually medium chain triglycerides, which eventually end up in the liver and convert to energy, and don't have any negative effect(s), that I'm aware of, on arterial health in sensible daily quantities and olive oil is fine to consume and cook with as is coconut oil, as oilve oil is full of monounsaturates.

As for food choices you have many, not least when it comes to between meal snacks, like microwave baked bean, soup and rice dishes, vegetables including pineapple, raw carrot and celery sticks, fruits including tomato and cucumber, oat granolas, boiled eggs, low fat yoghurt, low fat cheese, nuts and peanuts and these make up full or partial snacks, but you should be able to work out which ones are which.

So I'd have the 3 meal scenario and then includes snacks between meals 1-2, 2-3 and another one around 2 hours after meal 3.

[LoveHate]

This might be the sort of thing you could use. I've posted it before for others.

Squats, 2 sets, 10 reps

Lunges, 2 sets, 10 reps

Good Mornings, 2 sets, 10 reps

Bent over Rows, 2 sets, 10 reps

Vertical Flyes, 2 sets, 10 reps

Shrugs, 2 sets, 10 reps

Planks 30 seconds.

You would do that 3x a week every other day.

In relation to what to use, go for the second smallest barbell on the squats and deadlifts and the smallest on bent over rows.

Use the second smallest dumbbells on bench press and lunges and the smallest ones on shrugs.

Then every 2 weeks increase the weight a little bit and then after around 6 weeks, you'll be ready to lift close to max lifting for reps, bearing in mind you don't need to do failure training, as it's not necessary and wastes more energy.

This is how your schedule could look per week

Day 1. Weights

Day 2. Cardio

Day 3. Weights

Day 4. Day off

Day 5. Cardio

Day 6. Weights

Day 7. Day off.

This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.

For calories I would aim for around 1,800 on non-training days and around 2,000-2,100 on training days. I feel upgrading your calories in this way is okay, as it appears from what you said about your eating, you're not eating seriously low amounts of calories, because otherwise increasing calories quite sharply, when a persons body has got used to very little and they may have had a slightly shrunken stomach, would be too much too soon and a medium calorie intake would be better observed initially.

However the intake I mentioned should be fine for you.

In relation to oils, butter is okay in moderate amounts as you should be aiming to limit saturates to around 18g per day, but in the case of something like coconut oil the saturates are actually medium chain triglycerides, which eventually end up in the liver and convert to energy, and don't have any negative effect(s), that I'm aware of, on arterial health in sensible daily quantities and olive oil is fine to consume and cook with as is coconut oil, as oilve oil is full of monounsaturates.

As for food choices you have many, not least when it comes to between meal snacks, like microwave baked bean, soup and rice dishes, vegetables including pineapple, raw carrot and celery sticks, fruits including tomato and cucumber, oat granolas, boiled eggs, low fat yoghurt, low fat cheese, nuts and peanuts and these make up full or partial snacks, but you should be able to work out which ones are which.

So I'd have the 3 meal scenario and then includes snacks between meals 1-2, 2-3 and another one around 2 hours after meal 3.

Thanks a lot, I was really in need of something as complete as this .

Do you know approximately how long takes the "weights workout" ?

And how long should the cardio be? is running for one hour each time okay ?


Also, I looked at the sport programm of uni and also class schedule, and the only times I can use the gym with the weights are
monday, tuesday and thursday, so would this schedule work, even with 2 weights days in a row? And is it beneficial to add 15 min of jump rope / 15 min of running on weights days ?

this would look like :
M : weights + 15 min jump rope

T : weights + 15 min jump rope

W : day off

T : weights + running for 30 min

F : running for 1hour

S : running for 1h/ elliptical for 1h

S: day off



And wow, the cals seem like a lot, but with all the exercize I plan on doing, I guess it's ok ? I've always heard that you have to reduce your calories to lose fat, so am I still going to lose fat on those calories and not just gaining muscle ? ( I'm sorry if questions seem stupid, I'm very anxious about calories). Oh and when you say training days, do you mean all workouts ( cardio/weights) or only weights days ?

And concerning food, what should be meals like ? I mean for example how often should I have grain ? How many portions of fish/eggs should I have a day ?
Could you please give me an example for 3 meals +snacks ( I don't mean a certain food, but more like what category of food, ex veggies / dairy/ animal protein etc..)
And should I calculate the macros ? And whats your opinion on protein bars ? ex: Quest bars ?

Again I'm sorry I tend to ask questions about very precise details, but I just like to have everything under control before I start.

[Boss Man]

There is absolutely no need to apologise, in fact I'll politely decline as I would feel rude to accept an unnecessary apology from a Lady .

If you don't ask it makes it harder to try and understand and nothing you asked is stupid. You're clearly a lovely young Lady, so you are allowed to cut yourself a bit of slack.

I'll do what I think I can to answer your questions .

You should allow about 1hr for the weights workout, but you might get it done in less.

I'd avoid the skipping stuff, because it might mean you're doing a bit too much overall exertion during the week.

I'd limit cardio to 1hr max at a time.

I would suggest with the schedule you switch the Saturday cardio session with the Monday weights session, then do the Saturday weights session with just your body weight, as you wouldn't be able to access the gym you say and I'm not comfortable with you doing weighted workouts of the same kind on consecutive days, because it could hamper the rest and recovery the worked muscles on the first day were meant to be getting the next day.

When I used the term "training days", I meant have the slightly higher calorie intake on all days you exercise

Quest bars actually one of the better ones, so you could have 1-2 a day as snacks, if you wanted, but the snack options I gave you were perfectly okay too.

As for animal protein, you never listed that you were eating any such things, so I presumed you didn't but as you're mentioning it now, then you could increase the snack options I gave you to include, chicken, turkey, ham, beef and pork from a packet.

I can't be specific about things like portions of grain because it varies. You could include 1 as a breakfast option, but I would see no reason to include any more than 2 a day.

I don't generally offer eating suggestions based on food types, usually specific options. This is the kind of thing I often mention.

Breakfast

Option 1.

Bowl of Whole-grain Cereal and scrambled Eggs, (2 Egg Whites + Yolk)

Option 2.

Protein shake, small portion of Nuts, (go for the higher carb ones like Cashews, Chestnuts and Grapenuts).

Snack

Option 1.

Portion of Turkey + Orange

Option 2.

Small Portion of Peanuts + Raw Carrott.


Lunch

Option 1.

Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.

Option 2.

Bowl of Chicken Soup, + Pot of yoghurt.


Snack

Option 1.

Turkey + Cashews

Option 2.

Ham + 2 large Tomatos


Dinner

Option 1.

Pork with mashed Potato.

Option 2.

Chicken and Rice

Option 3.

100g Halibut + Broccoli


Snack

Option 1.

Beans on Toast

Option 2.

Ham Sandwich, no trimmings.

Easy on the bread with both options.

You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.

As for cutting calories to lose weight yes that is one factor in weight loss, as 500 a day or 3,500 a week but encourages around 1lb of fat loss.

The calories may seem like a lot, but training days where you consume less than 1,500 is no good as depending on the amount you'd be eating below BMR, Basal Metabolic Rate, the minimum amount needed for a healthy metabolism and that would be bad and also could cause poor results.

Your body might gain a little fat with muscle initially as it would need time to adjust to the new calorie intake relative to the old one, but the body should have stabilised / adjusted it's handling of those calories, possibly within a week and certainly shouldn't be more than around 2-2.5 weeks.

You need the calories to help you get a good level of micronurients and to provide you with the energy and nutrition to workout, build muscle and hopefully lose fat.

Remember the bigger picture as well, those pictures you posted look like a goal, but the main reason to workout and eat more cleverly, is to make your body work better, not look better.

Looking better should be an associated effect of the lifestyle; so bear that in mind, because that's the smart way to look at your circumstances.

Hopefully that covers everything. Anything else you need to ask now or in the future, please do and please let us know how you get on, because we always, always want to know how people progress, for our own understanding and because we like to know how other people progress, because we want to share their successes, not to be glory hunters, but to give people the praise they would deserve.

GOOD LUCK and best wishes. I am proud of you for trying to conquer your and the associated problems and I hope it all works out for you.

You should be proud of yourself too and if you keep believing and let your head and heart guide you along the way and help you find the motivation, wisdom and strength to keep pushing and trying, you may well achieve more of the beauty you want and currently have .

[LoveHate]

There is absolutely no need to apologise, in fact I'll politely decline as I would feel rude to accept an unnecessary apology from a Lady .

If you don't ask it makes it harder to try and understand and nothing you asked is stupid. You're clearly a lovely young Lady, so you are allowed to cut yourself a bit of slack.

I'll do what I think I can to answer your questions .

You should allow about 1hr for the weights workout, but you might get it done in less.

I'd avoid the skipping stuff, because it might mean you're doing a bit too much overall exertion during the week.

I'd limit cardio to 1hr max at a time.

I would suggest with the schedule you switch the Saturday cardio session with the Monday weights session, then do the Saturday weights session with just your body weight, as you wouldn't be able to access the gym you say and I'm not comfortable with you doing weighted workouts of the same kind on consecutive days, because it could hamper the rest and recovery the worked muscles on the first day were meant to be getting the next day.

When I used the term "training days", I meant have the slightly higher calorie intake on all days you exercise

Quest bars actually one of the better ones, so you could have 1-2 a day as snacks, if you wanted, but the snack options I gave you were perfectly okay too.

As for animal protein, you never listed that you were eating any such things, so I presumed you didn't but as you're mentioning it now, then you could increase the snack options I gave you to include, chicken, turkey, ham, beef and pork from a packet.

I can't be specific about things like portions of grain because it varies. You could include 1 as a breakfast option, but I would see no reason to include any more than 2 a day.

I don't generally offer eating suggestions based on food types, usually specific options. This is the kind of thing I often mention.

Breakfast

Option 1.

Bowl of Whole-grain Cereal and scrambled Eggs, (2 Egg Whites + Yolk)

Option 2.

Protein shake, small portion of Nuts, (go for the higher carb ones like Cashews, Chestnuts and Grapenuts).

Snack

Option 1.

Portion of Turkey + Orange

Option 2.

Small Portion of Peanuts + Raw Carrott.


Lunch

Option 1.

Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.

Option 2.

Bowl of Chicken Soup, + Pot of yoghurt.


Snack

Option 1.

Turkey + Cashews

Option 2.

Ham + 2 large Tomatos


Dinner

Option 1.

Pork with mashed Potato.

Option 2.

Chicken and Rice

Option 3.

100g Halibut + Broccoli


Snack

Option 1.

Beans on Toast

Option 2.

Ham Sandwich, no trimmings.

Easy on the bread with both options.

You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.

As for cutting calories to lose weight yes that is one factor in weight loss, as 500 a day or 3,500 a week but encourages around 1lb of fat loss.

The calories may seem like a lot, but training days where you consume less than 1,500 is no good as depending on the amount you'd be eating below BMR, Basal Metabolic Rate, the minimum amount needed for a healthy metabolism and that would be bad and also could cause poor results.

Your body might gain a little fat with muscle initially as it would need time to adjust to the new calorie intake relative to the old one, but the body should have stabilised / adjusted it's handling of those calories, possibly within a week and certainly shouldn't be more than around 2-2.5 weeks.

You need the calories to help you get a good level of micronurients and to provide you with the energy and nutrition to workout, build muscle and hopefully lose fat.

Remember the bigger picture as well, those pictures you posted look like a goal, but the main reason to workout and eat more cleverly, is to make your body work better, not look better.

Looking better should be an associated effect of the lifestyle; so bear that in mind, because that's the smart way to look at your circumstances.

Hopefully that covers everything. Anything else you need to ask now or in the future, please do and please let us know how you get on, because we always, always want to know how people progress, for our own understanding and because we like to know how other people progress, because we want to share their successes, not to be glory hunters, but to give people the praise they would deserve.

GOOD LUCK and best wishes. I am proud of you for trying to conquer your and the associated problems and I hope it all works out for you.

You should be proud of yourself too and if you keep believing and let your head and heart guide you along the way and help you find the motivation, wisdom and strength to keep pushing and trying, you may well achieve more of the beauty you want and currently have .

Thanks for all the info it's going to be very helpful .
I just have one last question : what kind of exercices should I do then on saturday with only body weight ?

[Boss Man]

The ones I mentioned for weightlifting, as you can do all those exercises with or without weights