Hello,
I am a 21 year old girl who is 5'2. i weight 110lbs. body fat percentage is at 20%. I would like to know how to decrese fat percentage to at least 15%.
I eat at least 5 times a day:
7:30 am breakfast: 100% whey protein from GNC- 8oz.
or 2 slices whole grain toast with lean turkey.
10:00 snack: almonds 1oz.
1:00 Lunch: 2 cups of chicken soup, ramen noodles.
or 1/2 a turkey sandwich on whole grain bread,
or a chicken salad 8oz no dressing
5:30 Dinner: 1 cup of veggies, and grilled chicken breast 4 oz
or 8oz chicken soup if i didnt have any for lunch
i work out around 8pm
that usually means running for 45 mins, or dancing for 90 mins or pilates for 30 mins.
after i work out i have a protien shake.
i am not losing any weight or increasing muscle. i dont know what else to do, or what i need to change.
Thanks.
In need of some critques
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Christopheel
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Re: In need of some critques
You know that 20%BF for a women is really sexy usually ?MissFeistyGyal wrote:Hello,
I am a 21 year old girl who is 5'2. i weight 110lbs. body fat percentage is at 20%. I would like to know how to decrese fat percentage to at least 15%.
I eat at least 5 times a day:
7:30 am breakfast: 100% whey protein from GNC- 8oz.
or 2 slices whole grain toast with lean turkey.
10:00 snack: almonds 1oz.
1:00 Lunch: 2 cups of chicken soup, ramen noodles.
or 1/2 a turkey sandwich on whole grain bread,
or a chicken salad 8oz no dressing
5:30 Dinner: 1 cup of veggies, and grilled chicken breast 4 oz
or 8oz chicken soup if i didnt have any for lunch
i work out around 8pm
that usually means running for 45 mins, or dancing for 90 mins or pilates for 30 mins.
after i work out i have a protien shake.
i am not losing any weight or increasing muscle. i dont know what else to do, or what i need to change.
Thanks.
To answerer your question :
at 10:00 Add protein and maybe a fruit
1:00 : no ... Replace all this with solid protein and veggies, fat lost means REALLY low carbs
you should at least eat at 4:00, again Solid protein and veggies
at 7:00 solid protein and veggies
8:00 Workout
9:00 Protein shake
and before sleep : Solid Protein and veggies.
That way you're carbs will be reduce, you will eat often (avoiding "starvation mode") and have an healthier metabolism ...
For workout you only do cardio ?
Read this :
http://steelmuscle.freeforums.org/desig ... -t131.html
And remember Weights training over cardio for fat lost and High Intensity cardio over steady cardio for fat lost.
Have questions, ask !
And don't find any excuse for not being able to eat at job/school, smoker finds time to smoke, find time to eat
Hoped that helped !
I think it may be more of your choices of exercise than your actual diet. I would also disagree about cutting carbs, you are not too high right now if the diet you listed is accurate.
Dancing, pilates and running are all great auxiliary exercises. You need to focus on building some muscle, and that means hitting the weights. You may want to consider actually slightly raising your cals and starting a good heavy lifting program. Build up some muscle, it will raise your metabolism, which in turn will help burn the fat.
At your height and weight, go for a good clean bulking period, which means raising cals slightly (around 500 a week more, if you start a weighted program) from protien and healthy fat sources mainly to minimize fat gains.
Give it 8-12 weeks and then we can talk about stripping off the fat. Trying to lose it now without a good solid base is going to result in being skinny-fat, or worse, just plain skinny.
If your game, let me know.
Dancing, pilates and running are all great auxiliary exercises. You need to focus on building some muscle, and that means hitting the weights. You may want to consider actually slightly raising your cals and starting a good heavy lifting program. Build up some muscle, it will raise your metabolism, which in turn will help burn the fat.
At your height and weight, go for a good clean bulking period, which means raising cals slightly (around 500 a week more, if you start a weighted program) from protien and healthy fat sources mainly to minimize fat gains.
Give it 8-12 weeks and then we can talk about stripping off the fat. Trying to lose it now without a good solid base is going to result in being skinny-fat, or worse, just plain skinny.
If your game, let me know.
- 15% would probably not be sustainable, you probably simply need to tone up a little
- add fruit to meals 1 and 2
- add solid protein to meal 2
- take noodles out of lunch and replace with veggies...always have the protien though
- you need a protein and veg meal at 3 - 4ish
- can you train earlier? if not then cut 3 o clock meal in half and have then and 6ish
- you need some resistance work...have you done wts before?
- running, pilates and dancing don't build muscle
- what's your weekly schedule?
- add fruit to meals 1 and 2
- add solid protein to meal 2
- take noodles out of lunch and replace with veggies...always have the protien though
- you need a protein and veg meal at 3 - 4ish
- can you train earlier? if not then cut 3 o clock meal in half and have then and 6ish
- you need some resistance work...have you done wts before?
- running, pilates and dancing don't build muscle
- what's your weekly schedule?
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MissFeistyGyal
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3 or 4 days on the weights. How much you lift is going to depend on how strong you are at this point, generally you want to lift as heavy as you can to complete a set.MissFeistyGyal wrote:oki. dianab how to i jusy gain some muscle. how much weights should i be lifting, and how long how many days? i love to run and dance, if i dont sweat i dont feel like i have gotton a real workout.
Have you ever lifted before? Do you have access to a gym with free weights and a squat rack (not a Smith machine)?
I can't see much of you in your pic, but it looks like you've got some nice shoulder development, that's a good thing.
3 or 4 days, 4 lifts per session followed by some dancing, pilates or running. You don't ever give up the things you love.
If you want to follow a lifting schedule like I have in mind, you are going to have to eat. The goal is to get your weight up a little, but to have that weight be lean gains.
BTW, if you want to sweat, that can be arranged, but be wary of what you ask for.
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steveabode
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missing link
Hi Feisty
I think you are probably making a fairly common mistake with your nutrition- if you are working out at night then it is vital to re-fuel your body immediately afterwards. The shake is doing you fine, howwever the nutrient flow in your blood will be re-directed to making glycogen for you to be able to walk! The big secret is to get some fuel in there alongside the muscle-repairing proteins and amino acids. Put simply- grab a jam sandwich and make your protein shake with semi-skimmed (or "half-fat") milk! Skimmed milk is a no-no before crashing out due to the fact that the casein and lactose in semi-milk combine with the protein supplement and bind to, re-fuel and repair the ripped muscle fibres overnight. This will definitely be what's happening to you if you feel stiff on the way to work- the lactic in your body is trying to make you move slower and more gently because it is the body's way of saying- "give me a chance to you please"
As a sidenote- percentage for a boxer tends to be 12-15% and women are liable to have 8-10% higher naturally. The very fittest female athletes float at 18-20% but require two weeks of intense eating to provide the fuel to compete. At 15% a female might risk the oestrogen cycle reducing and possibly affecting menstruation and bone density as a result. In all seriousness I would check your targets with a very qualified health professional before going sub 20- please find out about the consequenses before putting your young body at risk like this. I coach Javelin in the UK and would not recommend reducing as a means of looking lean- as the other forum writers say- lean muscle looks tremendous compared to skin abd bone!
Steve Bode
I think you are probably making a fairly common mistake with your nutrition- if you are working out at night then it is vital to re-fuel your body immediately afterwards. The shake is doing you fine, howwever the nutrient flow in your blood will be re-directed to making glycogen for you to be able to walk! The big secret is to get some fuel in there alongside the muscle-repairing proteins and amino acids. Put simply- grab a jam sandwich and make your protein shake with semi-skimmed (or "half-fat") milk! Skimmed milk is a no-no before crashing out due to the fact that the casein and lactose in semi-milk combine with the protein supplement and bind to, re-fuel and repair the ripped muscle fibres overnight. This will definitely be what's happening to you if you feel stiff on the way to work- the lactic in your body is trying to make you move slower and more gently because it is the body's way of saying- "give me a chance to you please"
As a sidenote- percentage for a boxer tends to be 12-15% and women are liable to have 8-10% higher naturally. The very fittest female athletes float at 18-20% but require two weeks of intense eating to provide the fuel to compete. At 15% a female might risk the oestrogen cycle reducing and possibly affecting menstruation and bone density as a result. In all seriousness I would check your targets with a very qualified health professional before going sub 20- please find out about the consequenses before putting your young body at risk like this. I coach Javelin in the UK and would not recommend reducing as a means of looking lean- as the other forum writers say- lean muscle looks tremendous compared to skin abd bone!
Steve Bode
Not to sound contradictory or appear to be shooting at you Steve, but Milk would be not as good as Water in opinion.
When you think about it if you need quick refueling from shakes, you
A: Don't want to incease cals from Milk.
B: increase Casein content from Milk, which may also slow down absorption.
C: Involve Lactase Enzymes to digest the Galactose in Milk, as you increase Enzymatic activity in the Digestive Tract.
Water negates those issues, almost certainly making a shake more quickly absorbed. The only thing Milk will probably do as I see it, is boost Carb content, to assist Bloodsugar spiking, but as you're adding even more Protein into the mix, you are likely to cause more Protein wastage, and also more Nitrogen to Uric Acid conversion from
A: the extra Protein.
B: any Saturated Fats in the Milk, which semi-skimmed will have.
No point causing slower absorption, and more Toxin accumulation in the Kidneys.
Fast refueling won't happen with added Cals from Milk, but it will from water.
Again not trying to look rude. I appreciate your input man, and it's good to have you around
.
When you think about it if you need quick refueling from shakes, you
A: Don't want to incease cals from Milk.
B: increase Casein content from Milk, which may also slow down absorption.
C: Involve Lactase Enzymes to digest the Galactose in Milk, as you increase Enzymatic activity in the Digestive Tract.
Water negates those issues, almost certainly making a shake more quickly absorbed. The only thing Milk will probably do as I see it, is boost Carb content, to assist Bloodsugar spiking, but as you're adding even more Protein into the mix, you are likely to cause more Protein wastage, and also more Nitrogen to Uric Acid conversion from
A: the extra Protein.
B: any Saturated Fats in the Milk, which semi-skimmed will have.
No point causing slower absorption, and more Toxin accumulation in the Kidneys.
Fast refueling won't happen with added Cals from Milk, but it will from water.
Again not trying to look rude. I appreciate your input man, and it's good to have you around
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steveabode
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re:
HI Boss man- very true about the slow absorbtion rate when taking the shakes with milk- just a point that I was trying to make specifically about the time that the young lady would be taking the nutrition- a quick fructose laden sandwich to bang in the simple sugars and then the protein shake with milk for overnight damage repair- as indicated by the learned gentlemen- slow, but strongly fueled- thus negating the breaking-down of muscle fibres for repairs.
I can see that there are some very informed people on this site- I hope to lean on your expertise over the coming months!
Cheers
Steve
I can see that there are some very informed people on this site- I hope to lean on your expertise over the coming months!
Cheers
Steve
Well when you refer to overnight fueling, you do have a slightly different scenario.
In general, you would be better taking shakes with Water, though if the situation is an overnight refuel, as was pointed out originally, and I forgot to take into account, ( fault I know), then the Milk thing is negated slightly when you're not getting anything else for several hours.
The Casein would also then create an anti-catabolic response, so actually what you said, (in opnion) is not the best way, (not a bad way), for most times, but at night, despite still not being possibly the best, the option then becomes better given the situation.
I would say therefore in hindsight, the Milk option at night with shakes, is worth considering if she does, but for any other times in the day, perhaps not.
Again just opinion, don't want to appear to be rebuffing your input.
In general, you would be better taking shakes with Water, though if the situation is an overnight refuel, as was pointed out originally, and I forgot to take into account, ( fault I know), then the Milk thing is negated slightly when you're not getting anything else for several hours.
The Casein would also then create an anti-catabolic response, so actually what you said, (in opnion) is not the best way, (not a bad way), for most times, but at night, despite still not being possibly the best, the option then becomes better given the situation.
I would say therefore in hindsight, the Milk option at night with shakes, is worth considering if she does, but for any other times in the day, perhaps not.
Again just opinion, don't want to appear to be rebuffing your input
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steveabode
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- Joined: Wed Dec 31, 1969 7:33 pm
thanks
HI Bossman
Certainly a nicely worded reply... I would certainly bow to someone with your obvious technical knowledge! I think I was talking from a standpoint of what worked for me when at peak of training (way back in 20's!). Thanks for clearing up the Casein point- it's only by discussion that we learn!
Steve
Certainly a nicely worded reply... I would certainly bow to someone with your obvious technical knowledge! I think I was talking from a standpoint of what worked for me when at peak of training (way back in 20's!). Thanks for clearing up the Casein point- it's only by discussion that we learn!
Steve