I have a new goal and need guidance...

[LynnP]

Ok this is a new topic and I might need to start a new thread. My goal has completely changed in the last week. I at first was continuing my half marathon training, but after evaluating, I realized that I was so behind on the training from being sick, that I decided to start the FB workout from the stickie. With that being said I now need to make some changes as far as how much to eat etc. HELP PLEASE. I'll give more info here or start a new thread with all the info needed, stats etc.

Height 5 6
Weight 180
Below is a sample day from last week. I've been really off this week. I am down to be on a strict plan I just need to know what I am doing.

Cals:1266
Fat:55g
Carbs:115g
Protein: 84g

Breakfast
Oatmeal with some bee pollen
Orange
Coffee

Lunch
Asian Chicken Salad
Green tea

Afternoon snack
Protein Plus Protein Bar


Don't like protein bars just lazy that day.

What esle do I need to tell you so you can help me! :)

[Anca]

I am by no means the expert here but: what is your new goal? fat loss or muscle gain? Either way, based on your weight that is a starvation diet. I'm sure you'll get a lot of good ideas from Erik and others as to how to up your calories.
Keep coming here and asking questions- I learned a lot this way myself. ;)

[Blondell]

First thing is to UP your calories. They are too low for your weight. Try 12xbw for a starting point.

These cals should first come from protein, imo. Try adding in shakes if you want a 'lazy man's' way of upping your protein. Try to get at least 1gr pro/lb bw. You could also up your cals by adding more meals.

[Neely]

Sooo... with the FB w/o, I assume you're wanting to do a bit of a bulk now?

[LynnP]

I am by no means the expert here but: what is your new goal? fat loss or muscle gain? Either way, based on your weight that is a starvation diet. I'm sure you'll get a lot of good ideas from Erik and others as to how to up your calories.
Keep coming here and asking questions- I learned a lot this way myself. ;)

Right now the goal is fat loss. I figure the reason I haven't lost weight is that I don't eat enough. I hope to start working with Erik sooner than later!!!! Just have to figure out the $ situation!!

Upping my calories is hard since I still can't get it though my skull that eating more is ok!

[LynnP]

Sooo... with the FB w/o, I assume you're wanting to do a bit of a bulk now?

Well not yet, I wanted Fat loss, and I saw on the stickie that this would be ok for that? Am I off??

[LynnP]

First thing is to UP your calories. They are too low for your weight. Try 12xbw for a starting point.

These cals should first come from protein, imo. Try adding in shakes if you want a 'lazy man's' way of upping your protein. Try to get at least 1gr pro/lb bw. You could also up your cals by adding more meals.

I do protein shakes, but I have no problem actually eating more protein. But the shake can be easy when I am at work

[Neely]

Well not yet, I wanted Fat loss, and I saw on the stickie that this would be ok for that? Am I off??

I haven't looked at that sticky for a while :oops:

[LynnP]

Well I don't have a problem gettign to the gym and working out, but I don't know how to put togethat a workout. I have said before that the trainers that I have had in the past have put me on these fluffy workouts to "tone". SO I don't have a good backgroud in this. That's why I liked the workout already set up, that I can follow.

[LynnP]

AND I know that I can't just get free advice on EVERYTHING. But I do appreciate tips that will help me figure it out until I can get my stuff together to work with Erik.

[Noel Clark]

I agree with B..you have to eat more girl.

Your protein needs to go up and you need to add it to every meal. Not to mention your fats? where are they?

[LynnP]

I agree with B..you have to eat more girl.

Your protein needs to go up and you need to add it to every meal. Not to mention your fats? where are they?

Fats?? Typical thing where I thought they were bad for me! :ruloco:

[Noel Clark]

Fats?? Typical thing where I thought they were bad for me! :ruloco:

well, there are good ones and bad one...don't go dive into a tub of butter (:lol: :jk: ) But things like Natural PB, Fish oil capsules, EVOO, Fullfat cheese, Raw nuts ie: almonds pecans walnuts, avocado....

You need them. the NO fat diet crap is just that...crap

[LynnP]

well, there are good ones and bad one...don't go dive into a tub of butter (:lol: :jk: ) But things like Natural PB, Fish oil capsules, EVOO, Fullfat cheese, Raw nuts ie: almonds pecans walnuts, avocado....

You need them. the NO fat diet crap is just that...crap

Well I don't know if you saw my pictures, but it obvioulsy was NOT working!:blink:

[Noel Clark]

Well I don't know if you saw my pictures, but it obvioulsy was NOT working!:blink:

:wink:

see now you are learning and will be lean and mean in no time :thumb:

[LynnP]

:wink:

see now you are learning and will be lean and mean in no time :thumb:

Gosh I hope so! I can't wait to be on a program that where I put in the effort it shows! LOL

You'll appreciate this. I was on his site and my boss came in and was saying how he didn't like a women with that kind of abs. I was like well what kind of abs DO you like. Basically he likes the skinny fat flat abs. I was like THOSE ARE NOT ABS!!!!!!! How come it's acceptable for guys to have noticible abs and not women. I wouldnt want to put all the work in and not be able to see actualy abs

[Erik]

Gosh I hope so! I can't wait to be on a program that where I put in the effort it shows! LOL

You'll appreciate this. I was on his site and my boss came in and was saying how he didn't like a women with that kind of abs. I was like well what kind of abs DO you like. Basically he likes the skinny fat flat abs. I was like THOSE ARE NOT ABS!!!!!!! How come it's acceptable for guys to have noticible abs and not women. I wouldnt want to put all the work in and not be able to see actualy abs

Many men are intimidated by strong, muscular women who may be in even better shape than they are.

They in short, suck. :lol:

Women with muscle are hot.

[LynnP]

I COMPLETELY AGREE!:thumb:

[Noel Clark]

Gosh I hope so! I can't wait to be on a program that where I put in the effort it shows! LOL

You'll appreciate this. I was on his site and my boss came in and was saying how he didn't like a women with that kind of abs. I was like well what kind of abs DO you like. Basically he likes the skinny fat flat abs. I was like THOSE ARE NOT ABS!!!!!!! How come it's acceptable for guys to have noticible abs and not women. I wouldnt want to put all the work in and not be able to see actualy abs

You will get it down...
Just keep asking.

I agree with Erik, women are sexier with muscle...:wink:

[LynnP]

Thunder: my goal is fat loss, will the fb workout in the stickie, work? I know that diet is very key, but I want to be on a set plan and was hoping that the FB workout would work. I had asked earlier, but didn't get a clear answer.

[Erik]

Thunder: my goal is fat loss, will the fb workout in the stickie, work? I know that diet is very key, but I want to be on a set plan and was hoping that the FB workout would work. I had asked earlier, but didn't get a clear answer.

That would be just fine.

[Noel Clark]

Thunder: my goal is fat loss, will the fb workout in the stickie, work? I know that diet is very key, but I want to be on a set plan and was hoping that the FB workout would work. I had asked earlier, but didn't get a clear answer.

Also add in some HIIT as well.

You aren't a cardio :bunny: are you? :uhuh:

[LynnP]

Also add in some HIIT as well.

You aren't a cardio :bunny: are you? :uhuh:

NOOOOOOOOOOOOOOOOOO!! I make fun of them. I do like a long run, but that just becuase I truly enjoy running. I was training for a half marathon. Other wise I totally love the HIIT, so time efficient!!!!!! Plus everyone in my gym is a cardio bunny so they look at me like I'm crazy, I love it!

[Noel Clark]

NOOOOOOOOOOOOOOOOOO!! I make fun of them. I do like a long run, but that just becuase I truly enjoy running. I was training for a half marathon. Other wise I totally love the HIIT, so time efficient!!!!!! Plus everyone in my gym is a cardio bunny so they look at me like I'm crazy, I love it!

:thumb:

[LynnP]

Well Monday is my start of the whole program. I'm hoping to rest up this weekend & start strong. I have my before pictures up and I am hoping to get some progress pictures up soon!

[Erik]

Well Monday is my start of the whole program. I'm hoping to rest up this weekend & start strong. I have my before pictures up and I am hoping to get some progress pictures up soon!

Good for you. You sound like you're in a good place and charged with motivation.
You'll make good progress I'm sure.

[LynnP]

Good for you. You sound like you're in a good place and charged with motivation.
You'll make good progress I'm sure.

Well to be honest those pictures I took were really defeating, but hopefully with all the stuff I've learned thus far will the be a good starting point, & I can only learn more! So yes I am very excited! Not to mention before when I was lifting I was using more weight than some of the guys!! LOL I can't wait to surpass that and get all those stares like I am a freak for using non pink dumbells :funny:

[Noel Clark]

Well to be honest those pictures I took were really defeating, but hopefully with all the stuff I've learned thus far will the be a good starting point, & I can only learn more! So yes I am very excited! Not to mention before when I was lifting I was using more weight than some of the guys!! LOL I can't wait to surpass that and get all those stares like I am a freak for using non pink dumbells :funny:

I think that when you see pics of yourself...it is right there, in your face. You can't deny what you are seeing. YK? But just know that is your starting point. As you progress, you will love that you have the starting pics.

You can do this!

[LynnP]

I think that when you see pics of yourself...it is right there, in your face. You can't deny what you are seeing. YK? But just know that is your starting point. As you progress, you will love that you have the starting pics.

You can do this!


Thanks! I love the encouragment that I get here! :weightlift2:

[Meechel]

I think that when you see pics of yourself...it is right there, in your face. You can't deny what you are seeing. YK? But just know that is your starting point. As you progress, you will love that you have the starting pics.

You can do this!

this is exactly right! As you can see it took me 16 weeks of progress before I finally posted my befores but DAMN skippy I am glad I took them so I can see my hard work. :lifter:

I am just waiting on auntie to get those downloaded and too me but you will be seeing progress pics that show 16 weeks of consistent nutrition, workouts, motivation and focus pays off.

btw did I mention 2 weeks ago I was down over 24 inches total working with Erik? (honestly not bragging but trying to drive home my point of nutrition and consistency).

I have lost 20lbs with a trainer before but not that many inches and seeing cuts in my deltoids and shoulders and biceps and triceps :bannana: :bunny: :finger4:

[Neely]

:omg: Meechel! You're rocking things!! :clap: :clap:

I know, thread hijack :oops:

[LynnP]

this is exactly right! As you can see it took me 16 weeks of progress before I finally posted my befores but DAMN skippy I am glad I took them so I can see my hard work. :lifter:

I am just waiting on auntie to get those downloaded and too me but you will be seeing progress pics that show 16 weeks of consistent nutrition, workouts, motivation and focus pays off.

btw did I mention 2 weeks ago I was down over 24 inches total working with Erik? (honestly not bragging but trying to drive home my point of nutrition and consistency).

I have lost 20lbs with a trainer before but not that many inches and seeing cuts in my deltoids and shoulders and biceps and triceps :bannana: :bunny: :finger4:

BRAG ALL YOU WANT!!!! WOOO HOO 24 inches. :bannana: That is fantastic!!!!! I can't wait to see your progress pictures!

[Noel Clark]

this is exactly right! As you can see it took me 16 weeks of progress before I finally posted my befores but DAMN skippy I am glad I took them so I can see my hard work. :lifter:

I am just waiting on auntie to get those downloaded and too me but you will be seeing progress pics that show 16 weeks of consistent nutrition, workouts, motivation and focus pays off.

btw did I mention 2 weeks ago I was down over 24 inches total working with Erik? (honestly not bragging but trying to drive home my point of nutrition and consistency).

I have lost 20lbs with a trainer before but not that many inches and seeing cuts in my deltoids and shoulders and biceps and triceps :bannana: :bunny: :finger4:

:clap:

This is so great Meechel.

[Blondell]

this is exactly right! As you can see it took me 16 weeks of progress before I finally posted my befores but DAMN skippy I am glad I took them so I can see my hard work. :lifter:

I am just waiting on auntie to get those downloaded and too me but you will be seeing progress pics that show 16 weeks of consistent nutrition, workouts, motivation and focus pays off.

btw did I mention 2 weeks ago I was down over 24 inches total working with Erik? (honestly not bragging but trying to drive home my point of nutrition and consistency).

I have lost 20lbs with a trainer before but not that many inches and seeing cuts in my deltoids and shoulders and biceps and triceps :bannana: :bunny: :finger4:So proud of you, Meechel!! :clap:

This is awesome! You should REALLY be proud of yourself! BRAG ON!! :D

[LynnP]

Ok but seriously....back to ME ME ME!!! Just kidding! :D :baby:

[Blondell]

Ok but seriously....back to ME ME ME!!! Just kidding! :D :baby:
Soon you'll be telling us stuff like this too! You just wait and see. ;)

[LynnP]

Soon you'll be telling us stuff like this too! You just wait and see. ;)

CAN'T WAIT!

[Audrey]

As others have mentioned, you need to increase your calorie intake. 1200 calories for a bodyweight of 180lbs is very low (less than 7 cals/lb.). A starting point for dieting is usually 10-12 calories per lb. of bodyweight (although very sedentary individuals may have to go lower).

If you have been at 1,200 calories for a while, I would probably pick the lower range and start at 10 calories per lb of bodyweight… so 1,800 calories.

You also need to increase your protein intake, especially if your goal is to focus on weight training and fat loss. Eat 1-1.5 grams of protein per lb. of bodyweight (so 180-270 grams of protein per day, divided into several meals). Maybe 40-60 grams of fat per day and make the rest carbs.

Make sure you include plenty of veggies in your diet as well as some fruit.

And yes, fish oil are great to take as well :wink:

[LynnP]

As others have mentioned, you need to increase your calorie intake. 1200 calories for a bodyweight of 180lbs is very low (less than 7 cals/lb.). A starting point for dieting is usually 10-12 calories per lb. of bodyweight (although very sedentary individuals may have to go lower).

If you have been at 1,200 calories for a while, I would probably pick the lower range and start at 10 calories per lb of bodyweight… so 1,800 calories.

You also need to increase your protein intake, especially if your goal is to focus on weight training and fat loss. Eat 1-1.5 grams of protein per lb. of bodyweight (so 180-270 grams of protein per day, divided into several meals). Maybe 40-60 grams of fat per day and make the rest carbs.

Make sure you include plenty of veggies in your diet as well as some fruit.

And yes, fish oil are great to take as well :wink:


I am going to Sams Club today to stock up on chicken, turkey, lean red meats, veggies, fruit, and eggs! oh AND Fish oil!!! :yayconfetti:

[smuggie]

Lynn, good for you for realizing you need to make changes to your fitness plan in order to get the result you want: a sexy, muscular body. :wink:

[LynnP]

Lynn, good for you for realizing you need to make changes to your fitness plan in order to get the result you want: a sexy, muscular body. :wink:

You have no idea how much I want that!!!!!!!!!! :poledance: LOL :)