leahs amazing abs

[appleali]

hi Leah, nice webpage thing. I followed you over here. I am the one that desire to have ab half as nice as yours if that. I know i should have posted this in the exercise section but I remember everyone say it starts with diet. Please help me tell how did you do it? I am 25 years old 5 foot 2 inchs 125 lbs. But my weight can fluctuate quite easy when I binge which I am sure you never do. I just don't know what plan to follow or how to even start out . I eat oat pancakes, protien shakes chicken salad, and protien bars. I am not sure if this is good or what I might be lacking. Sorry to ramble on so, I will stop now. please help, but I understand if i sound to nutso! thanks :wave:

[homeschoolmom]

First off, welcome!! :) Leah's abs rock don't they? The best place for you to start would be the stickies at the top of the nutrition page. There is a wealth of great information there on eating a clean diet and carb cycling to help you find those abs.

[Leah]

Welcome to the board :wave:

First off...why are you binging?

[Cara]

I know this was addressed to Leah, but I would start with reading the stickies at the top of the nutrition board. It is about diet and eating food that fuels your body and workouts.

I am still a work in progress at cleaning up my diet, but I've come a long way. When you said you eat chicken salad, did you mean the kind with mayonnaise? If so, that's a no-no for losing weight.

If you're someone tempted by junk food, start with a garbage bag and get rid of the processed garbage. (I did this yesterday). Make a list of clean foods that you like (there is a sticky with a list of clean foods) and head for the store. When I come home from the store, I wash and cut up all my fruit and veggies so it's ready to grab when I'm hungry. Weigh out portions of meat and put in individual containers.

I'm the same height and weight as you. It's tough when you're small in stature to carry extra weight because it shows a lot more than a taller person. But, you're not far from where you should be if we're the same build.

Chin up. It will start to come more easily soon as long as you commit the time and energy to yourself.

[appleali]

thank you sooo much for all the feed back. Sorry I've been away for a while... no way to get the my computer. Um ok I will look at the stickys at the top. And as far as binging I think it is stress and feeling like I am depriving myself . I love kashi go lean cereals with skim milk of course and ezekiel bread. I could live on those. I wish I could loose weight on that but I know it's too many carbs and too little protien. Can you tell I am eating "clean" right now? When I have my chicken salads it's with lemon, apple cider vinegar, hot sause and sometimes flax meal on top. I wish you could tell me what you think of my "diet plan".

here let me tell you really quick. When I am on a roll and doing good this is my day:
9 am coffee with stevia
10 am egg white and 1/2 cup allbran pancake, stvia, cinnamon
12 pm spiru-tein shake w/ water
2 pm egg white and allbran pancake,stevia, cinnamon
4 pm spiru-tien shake w/ water
6 or 7 pm chicken or mahi-mahi with bag of lettuce, one kirby"small"cuke, 2 celery stalks, little shredded carrots, half cup steamed broccoli and cauliflower, all mixed together with lemon, a.c.vinegar, cayenne/red hot sause, 1spoon of flax when I remember, and 2 spoons on wheat bran on top.
9 pm if remember spiru-tien shake unless I fall alseep


10am- 150 cal 20 g protein
12pm- 110 cal 15
2pm- 150 cal 20
4pm- 110 cal 15
6pm- 400-500 cal 30
9pm- 110 cal 15------115 protein
------------------------
1130 about. I don't count lemony,stevia water or decaf coffee with skim milk and stevia which I do have throughout the day. or if I add a little flaxmeal in my pancakes this is 30-60 more calories. I try to jog 3 m. or do squats and lift little weights everyday,not too much exercise. It really wears me out. But for loosing weight they say about 1200 calories for my height & age. So theres my diet... Sometimes I can do it and I feel great, but then I binge and I can't get out of the binging state. please help me. I would live on liquid pretein if that would make me loose weight. I did loose about 10 lbs last year on zone bars and spirutein shakes with a that same kind of dinner. But don't know what to do now I keep binging .

[Blondell]

you don't eat enough cals, That could be why you binge. :)

[Pandora]

You need to eat more. Drop those shakes and add real food.

And lifting every day is a bad idea. Definitely check out the stickies. Great place to start.

[smuggie]

You need to add fat to your diet too.

[Leah]

Originally posted by appleali@Jun 4 2006, 02:25 PM
thank you sooo much for all the feed back. Sorry I've been away for a while... no way to get the my computer. Um ok I will look at the stickys at the top. And as far as binging I think it is stress and feeling like I am depriving myself . I love kashi go lean cereals with skim milk of course and ezekiel bread. I could live on those. I wish I could loose weight on that but I know it's too many carbs and too little protien. Can you tell I am eating "clean" right now? When I have my chicken salads it's with lemon, apple cider vinegar, hot sause and sometimes flax meal on top. I wish you could tell me what you think of my "diet plan".

here let me tell you really quick. When I am on a roll and doing good this is my day:
9 am coffee with stevia
10 am egg white and 1/2 cup allbran pancake, stvia, cinnamon
12 pm spiru-tein shake w/ water
2 pm egg white and allbran pancake,stevia, cinnamon
4 pm spiru-tien shake w/ water
6 or 7 pm chicken or mahi-mahi with bag of lettuce, one kirby"small"cuke, 2 celery stalks, little shredded carrots, half cup steamed broccoli and cauliflower, all mixed together with lemon, a.c.vinegar, cayenne/red hot sause, 1spoon of flax when I remember, and 2 spoons on wheat bran on top.
9 pm if remember spiru-tien shake unless I fall alseep


10am- 150 cal 20 g protein
12pm- 110 cal 15
2pm- 150 cal 20
4pm- 110 cal 15
6pm- 400-500 cal 30
9pm- 110 cal 15------115 protein
------------------------
1130 about. I don't count lemony,stevia water or decaf coffee with skim milk and stevia which I do have throughout the day. or if I add a little flaxmeal in my pancakes this is 30-60 more calories.
You need to eat more food.



I try to jog 3 m. or do squats and lift little weights everyday,not too much exercise. It really wears me out.

You're going to have to workout :shrug:

[appleali]

ok I will workout. How many calories do I need for weight loss? Isn't about 1200 standard? I don't want to go to high and just not lose weight. I'm only 5 foot 2 inches, I want to weight about 110-115 lbs, so don't I calculate how many calories by that. Is that right? I am so afraid of anything I put in my mouth that's not salad w/ chicken or protein shakes lately. I want to shrink my stomach, I guess that's what my brain is trying to do. I just don't know what to follow anymore. Is it bad to have a lot of protein shakes?

[Leah]

Originally posted by appleali@Jun 4 2006, 05:42 PM
ok I will workout. How many calories do I need for weight loss? Isn't about 1200 standard? I don't want to go to high and just not lose weight. I'm only 5 foot 2 inches, I want to weight about 110-115 lbs, so don't I calculate how many calories by that. Is that right? I am so afraid of anything I put in my mouth that's not salad w/ chicken or protein shakes lately. I want to shrink my stomach, I guess that's what my brain is trying to do. I just don't know what to follow anymore. Is it bad to have a lot of protein shakes?
Ok...you're afraid to change anything but let me ask you this.....has what you've been doing been working? :)

And there is no standard anything. There are general guidelines you can follow but you still need to consider your individual needs. A "general guideline" for cutting would be 12xBW...so 1500 for your weight. However, you're going to have to take into consideration that you've been undereating. So...how long have you been undereating? And do you have an eating disorder? ....and living on shakes or whatever else you're willing to do to lean out sounds like you're looking for a magic pill. There isn't one. It takes a positive, balanced lifestyle change, some hard work in the gym, and a bit of discipline and consistency to get what you want. :)

[Leah]

Originally posted by appleali@Jun 4 2006, 05:42 PM
ok I will workout.
How? Doing what?

Show us what your plans are

[appleali]

thank you so much for taking the time to write to me! I am so confused and messed up, huh.
Ok, well usually when I am in my exercise element, I can jog every other day, for 3 miles or walk fast with two 5 lb weights for an hour and; then leg squats, and weights on a bench I do on the other 4 days. I sometimes rip out the workouts plans from the oxygen magazines and follow them. But I only have 5 and 10 pound weights. I do get fatiged from the 10 pounders.


The plan I used to follow worked but now I can't seem to stick with it. I was 115 lb. I felt great and my tummy was flat but no muscles sticking out, just the front/side ones. I don't know what they are called. And at that time I could jog 4 and 5 miles almost everyday.
I want to keep my motabolism fast by eating every 2 to 3 hours, so I figured protein drinks are the best for that. You would think it's spring/ summer, eat less or healthier at least. But lately when I binge, tt is like non-stop putting anything in my mouth till my stomach is soooo full it really hurts I can't even sit or lay down.
My sis says I need fat but I talk fish oil and I have flax meal. And there's so much fat in olive oil. Even though my dad and sis lives on gallons of it and they are all in great shape. Or else they say I am lacking a certain vitamin or mineral. Who knows really, but I think when I have a plan to follow I can usually stick to it quite well. I am usually writing down everything and trying to figure out how to plan my calories for the day. I feel like I have to get rid of the excess fat ( which is all on my tummy and lower back) first before I start eating the norm amount of calories and really get into weight lifting. Isn't that what I should do. Because the ab muscles are there but they are hidden by fat. And for some reason, probably stress, it all accumulates around my waist. I was always normal weight growing up, yet my boyfriends would always make fun of my little tummy. So it stuck with me I guess. They all have beer bellys now so haha but mine tummy is still here. And I never drink alcohol. I need a really good plan, I know. So I won;t have to worry everyday what's is going to happen weightloss or weight gain. It freaks me out. Buy the way, your picture is very pretty. Ok I should stop typing sorry, I can't seem to stop. HELP ;)

[Leah]

How old are you?


I feel like I have to get rid of the excess fat ( which is all on my tummy and lower back) first before I start eating the norm amount of calories and really get into weight lifting. Isn't that what I should do.

No.

Do you not have a gym membership?

You need to read the full body routine sticky. Those O2 routines suck balls for the most part.

[appleali]

I am 26 years old. And believe it or not no membership . I not really into gyms. I don't like treadmill I like to jog outside. Plus my parents got me this bench so I figured I could do everything I need to on this. That's what my dad says at least, and he used to be a bodybuilder. And he did quite well in that area, He said thats how he did it. He does not approve of my jogging though. He says just to weight lift. I know he's right. But he's a guy, and girls are different right, kinda. He didn't woory too much about what he ate. But he did have alot of cod liver oil, lean steak, raw goat milk, whole wheat pita bread and water. It seems so easy when someone else has done it. If I ate that way I would have a very big tummy :lol: Anyway, What are O2 routine suck balls? That's on the fitness/exercise section right? I will go read it again. Do you follow a specific diet like everyone else? Just wondering.

[appleali]

Wow! sorry for all the typing mistakes, I should really proof read.

[jaleena]

You can do everything with a home gym, but you'll need far more than 10lbs available. You'll either need to buy lots more weight, or join a gym...you don't have to use the treadmill while you're there.

[Leah]

Originally posted by appleali@Jun 4 2006, 06:47 PM
I am 26 years old. And believe it or not no membership . I not really into gyms. I don't like treadmill I like to jog outside. Plus my parents got me this bench so I figured I could do everything I need to on this. That's what my dad says at least, and he used to be a bodybuilder.
But you only have 5 and 10 lb weights so no, you can't do everything w/ that.



And he did quite well in that area, He said thats how he did it. He does not approve of my jogging though. He says just to weight lift. I know he's right.



I kinda agree...though jogging isn't all bad...I do think you need to lift weights properly.



But he's a guy, and girls are different right, kinda.

NO



Anyway, What are O2 routine suck balls?

:laugh: I meant that the routines in oxygen suck


Do you follow a specific diet like everyone else? Just wondering.

When I'm dieting, absolutely

[appleali]

:lol: I see what you mean, about oxygen now. :oops: Ok so I need more weights. I don't know how much more I can do. But I will print out your full body workout and try to follow that, with my 1500 calories a day. Is that kinda a good start. I am always looking for the quickest way I am sorry. I am very impatient, I know. How heavy a weight do I need? I will get the add on ones. I always feel like I am wasting my time with weights, maybe it's because there soo small! Can I lose fat fast with the weights or more with my diet?

[Lydia]

Originally posted by appleali@Jun 4 2006, 06:04 PM
:lol: I see what you mean, about oxygen now. :oops: Ok so I need more weights. I don't know how much more I can do. But I will print out your full body workout and try to follow that, with my 1500 calories a day. Is that kinda a good start. I am always looking for the quickest way I am sorry. I am very impatient, I know. How heavy a weight do I need? I will get the add on ones. I always feel like I am wasting my time with weights, maybe it's because there soo small! Can I lose fat fast with the weights or more with my diet?
Both - the more lean muscle you develop, the more calories you will burn. But if your diet is off, or too low in calories you will compromise your gains. I am 5'1" and weigh 110 and I try to stay around 1500 cals. Some days I go up to 1600-1650, (I workout full body 4-5 days a week). I still have a bit more fat to lose, but at this point I accept it will be a slow process (I'm not very big at this point and I find greater gains are typically realized on someone who has a lot more to lose). As for the binging, if you're hungry of course you're going to binge (ever go to the grocery store hungry?? Not a good idea!!). Shakes just don't satisfy enough if that's all you're having for a meal/snack. A piece of chicken would most likely be lower in calories and a hell of a lot more satisfying! I am a confirmed choco-holic. This is my personal thing, but in order to keep the possibility of binging in check, I allow myself a small piece of dark chocolate every day (100 cals). Some may not agree with this approach, but I really look forward to it and it keeps me from "snapping" and reaching for something much worst. I also don't plan a cheat day or meal because I feel less deprived if I have a small "cheat" every day. Life is too short...a little piece of chocloate is not going to kill me! Good luck!

[rachel.]

I have a quick question in conjunction with this:

I have very little body fat as I'm recovering from an ED. However, I dont see the wonderful ab definition as many of the ladies on here have. I mean, theres a line down the middle but no 4-6-8 packs! lol Any particular exercises you recommend to achieve this? Or will this happen naturally by following Thunders 3 day routine and increasing my calories steadily?

[liberty]

Originally posted by rachel.@Jun 6 2006, 10:46 AM
I have a quick question in conjunction with this:

I have very little body fat as I'm recovering from an ED. However, I dont see the wonderful ab definition as many of the ladies on here have. I mean, theres a line down the middle but no 4-6-8 packs! lol Any particular exercises you recommend to achieve this? Or will this happen naturally by following Thunders 3 day routine and increasing my calories steadily?
I thought strong chick wrote something about women recovering from ED's having more belly fat as they recover?? Perhaps this is what is happening to you, maybe PM her and ask.
C