Newbie needs info!

[ahackett]

Just a quick note to say that there is an ENORMOUS amount of info here, sooooooooo as a newbie, don't tag me as a lurker! I'm busy, busy, BUSY reading and taking notes! :) So far, I've realized my first goal is to lose fat, not build muscle, and my diet needs to be a low calorie one. Now i'm trying to determine the best exercise program while I'm on the wait list. Should it be more cardio, more weight training or somewhere in between?

Any quick suggestions? Puh-lease help!

Thanks a million!

[Inatic]

How long is your wait on the list?

Deficit calories, not per say LOW..We dont 'starve' here :)

you wont get the recommendation of more cardio over wt training here unless your training for a race or so..
Wt training will always get priority. 'some' or as little cardio as you can get away with.

Perhaps throw something out of what you are thinking and we can help tweak it.

[ahackett]

How long is your wait on the list?

Deficit calories, not per say LOW..We dont 'starve' here :)

you wont get the recommendation of more cardio over wt training here unless your training for a race or so..
Wt training will always get priority. 'some' or as little cardio as you can get away with.

Perhaps throw something out of what you are thinking and we can help tweak it.

Ok...LOVE YOU BTW...I went to calorieking, put my weight it, my ideal weight, etc. It recommended a 1375 calorie plan. Of course, that doesn't account exercise. I'd prefer weight training over cardio, and I realize that if I'm gaining muscle weight while losing "fat" weight, the scale will be deceiving. I couldn't care less about the scale! It's just a number I had to put into a system...so whatever. I totally understand the refeed thing, and that is not part of calorieking either. So...as you can see...I'm totally winging it until I'm off the wait list. Unfortunately, no time frame on the wait list has been given. I'm guessing he has to wait for someone to "drop off" to move on to the next person. It could be MONTHS!!!!! I can appreciate that, so I'm not fussing! :)

[spa_68]

Since everybody's metabolism is different, it may be helpful to start recording everything you eat. I know that's a pain! Then track your weight and try to figure out where your maintenance is. Once you have a feel for maintenance calories, it should be easier to know what it takes for you to lose. You could start by taking 500cals off your maintenance and see how you do.

I think a lot of people get caught up in how much protein, carbs, etc, but the bottom line (in my opinion) is net cals. I could be wrong...it's happened before! :laugh: It probably is a good idea to try to get some protein in your meals to help with fullness, but I wouldn't worry too much about macros.

Good luck and keep us posted!
Stephanie

[Inatic]

body wt x 12 is an approximate start in calories.. 1375 seems way to low.

[ahackett]

Since everybody's metabolism is different, it may be helpful to start recording everything you eat. I know that's a pain!

Go that covered! I'm using calorieking, and I think it'll be easy to do! I'll let you know how it goes!

[ahackett]

body wt x 12 is an approximate start in calories.. 1375 seems way to low.

Really? Wow! That would put me at 1860. You've been doing this for awhile, so I'll take your word for it! I've been eating things like hard boiled eggs, fresh fruit and veggies, tuna, grilled chicken, salmon, cheese, natural peanut butter, etc. I'm not having too many cravings, and I feel better. I'm sure the cravings will come though. I've been reading the refeed threads...that is interesting! More questions will come on that topic!

Now...on to the workout routines. calorieking has some example plans, so I thought about starting with those just to get a feel for everything. I'm guessing you've seen those since you recommend calorieking. Tweak from there?

Thanks again!

[Inatic]

where's your carbs??

[Inatic]

there is a sample full body training plan in the training section sticky. I'd go with that before any of the other stuff.

You're going to need to feed your training with starchy carbs, not just fruit and veggies.

[ahackett]

where's your carbs??

I have mini whole wheat bagels. What other starchy carbs do you recommend? I forgot to list the sweet potatoes and protein shake too.

[ahackett]

there is a sample full body training plan in the training section sticky. I'd go with that before any of the other stuff.

You're going to need to feed your training with starchy carbs, not just fruit and veggies.

I'll check it out!

[Sandy]

I have mini whole wheat bagels. What other starchy carbs do you recommend? I forgot to list the sweet potatoes and protein shake too.

Here are a few carb options:

potato
sweet potato
brown rice
whole wheat or brown rice couscous
quinoa
oats
whole grain pasta

:yum:

[ahackett]

Thanks, Sandy!

[Sohee]

Check out the PWO ideas thread. It's pages and pages long.

[ahackett]

Check out the PWO ideas thread. It's pages and pages long.

Oky doky! Thanks!

[MeShell]

So...as you can see...I'm totally winging it until I'm off the wait list. Unfortunately, no time frame on the wait list has been given. I'm guessing he has to wait for someone to "drop off" to move on to the next person. It could be MONTHS!!!!! I can appreciate that, so I'm not fussing! :)

How long have you been on the list?

[ahackett]

How long have you been on the list?

I sent my stuff in last month. I have a very strong feeling that it will be months before he gets to me. It'll be worth the wait though!

[MeShell]

That it will. I'm in the same boat as you. Submitted my stuff last month as well. Definitely worth the wait! :)

[ahackett]

How long is your wait on the list?

Deficit calories, not per say LOW..We dont 'starve' here :)

you wont get the recommendation of more cardio over wt training here unless your training for a race or so..
Wt training will always get priority. 'some' or as little cardio as you can get away with.

Perhaps throw something out of what you are thinking and we can help tweak it.

Ok...I've been reading like CRAZY! I still have more things to read, but I'm hoping to post my workout schedule for next week sometime this weekend. Maybe you can a look it? I hope you have a great weekend!

[Barbie S.]

Great question you asked about where to start if while we're on the waitlist! I'm on the wait list as well, and am like a sponge absorbing all this information. Love some of the PWO snacks!!

[marcyg321]

body wt x 12 is an approximate start in calories.. 1375 seems way to low.

Like so many of us that are newbies, I came up with my own plan based on what I have read here and in the LBC website articles. I took my body wt x 15 to come up with maintenance cals (2175), then took 20% off that for my starting point which, for me came out to 1740 cals. (which I later discovered is the same as taking your body wt x 12) :)

Anyway, after 2 weeks on the diet of 1740, my weight, measurements, the way my clothes fit, the mirror, etc.. is all the same. No change. :grrr: SO... since the calculation for maintenance is just a starting point, I decided that I would make a bit more of a deficit and beginning today I have reduced my cals even more..

1740 x 10% deficit = 1566 cals for days I workout
1740 x 20% deficit = 1392 cals for days I don't workout

My question is.. does this sound okay to try for the next 2 weeks? When I read that you thought 1375 seemed too low, I thought I should double check my calculations/ thought process to see if I am on track.

[Cathie]

Are you truly eating about 1,740 calories/day? Are you measuring everything on a food scale? If so, then I would try 11x bodyweight (which I calculated at 145 based on your maintenance calculation). So that would be about 1,595 calories per day. I would stay around those calories each day and make your carbs a bit higher, fat a bit lower on training days. Then higher fats, lower carbs on off training days. Protein will be the same either day (about 1-1.5 grams per pound of bodyweight).

[marcyg321]

Thanks for the quick reply :)

To be honest, I am measuring every single meal except the protein from my dinner.. my bf cooks dinner so I have him leave it in the pan instead of letting him serve me some gigantic portion (like he used to).. Dinner mainly consists of a protein like chicken or fish, then I eat a 1/4 cup of rice, and 1 cup of a steamed veggie. Does it matter how he cooks it? like is it okay for him to put olive oil in the pan first, etc..?

My compliance has been close to 90% but it seems I have been chasing 1 or 2 pounds around.. getting nowhere.. which is the reason for hiring Erik.

I like the idea of body wt x 11.. I will try that. Currently my protein is set at 179g, carbs at 99g, and fat at 36g. I will tweak it to meet the numbers you suggested and give it a go.. THX SO MUCH!!!! :) (i want your abs!) :D

[Inatic]

it does matter how it is cook and how much of said cooked meal you are eating.

Chicken breast , for eg, cooked in olive oil vs the grill , is less cals. Add to the fact that you arent measuring, you dont really know, as Cathie indicated , how much you are eating.

Compliance at 90% includes ? Those additional calories might be keeping you at maintenance even if you are eating at deficit.

[marcyg321]

Thanks for your info.. I guestimated 90% compliance due to the fact that all other meals were measured.. but I get your point and I was feeling a little guilty about it actually! :)

In your opinion, what is the best way to cook chicken or fish? Do you measure the oil first and include that in your numbers .. I'm assuming yes. I'm also assuming that you don't recommend boiling like others do.

[Inatic]

Thanks for your info.. I guestimated 90% compliance due to the fact that all other meals were measured.. but I get your point and I was feeling a little guilty about it actually! :)

In your opinion, what is the best way to cook chicken or fish? Do you measure the oil first and include that in your numbers .. I'm assuming yes. I'm also assuming that you don't recommend boiling like others do.

boiling.. :sick: unless you are making soup lol..

You can cook you meat how ever you want. I often bake, grill or pan fry (pam) and add lots of seasoning (they are free)

If you add oil or other ingredients to the preparation, you just need to count what ever calories you add to it , into your total calories for the day.. Then you know what you are truely eating.

[marcyg321]

I am trying to come up with an alternate to oatmeal.. due to possible bloating. I think you mentioned cream of wheat? or cream of rice? I have never tried either one. What do you put on yours to make it taste good?

[Inatic]

i use cream of rice or cream of brown rice.. I've notices that br rice one seems to bloat me where as the (white) doesnt. And I can eat brown rice or br rice couscous with no problem.

Tastes fine to me plain :lol:.. I sometimes put my fruit in it (or eat on the side) .. I sweeten with vanilla cream liquid stevia and some cinn.

[marcyg321]

I just bought something called 'Organic Rice & Shine hot cereal' by Arrowhead Mills. Ingredients: organice brown rice grits. and 34g of carbs in 1/4 cup. Sounds like I didn't make the best selection.. :( back to the drawing board! (or back to oatmeal!)

[Inatic]

I just bought something called 'Organic Rice & Shine hot cereal' by Arrowhead Mills. Ingredients: organice brown rice grits. and 34g of carbs in 1/4 cup. Sounds like I didn't make the best selection.. :( back to the drawing board! (or back to oatmeal!)

it just depends on what you allot carbs for breakfast. You can add a lot more water, cook slower and longer and it will puff up to more.

The cream of white rice does that as does the oats. I find the br rice type cereal or steel cut oats dont, unless you 'cook' them overnite in a thermos.

[marcyg321]

thanks for the tips.. I was actually looking to add a carb to my protein pancake which I got from the LBC recipes section. It only has 7g of carbs in it. Looks like I'll be experimenting this week!

Another Q.. when adding up your carbs, do you subtract the fiber? I have been doing that too.

[Inatic]

thanks for the tips.. I was actually looking to add a carb to my protein pancake which I got from the LBC recipes section. It only has 7g of carbs in it. Looks like I'll be experimenting this week!

Another Q.. when adding up your carbs, do you subtract the fiber? I have been doing that too.

nope, dont subtract fiber.

[marcyg321]

But what about the idea that the fiber portion of the carbohydrate isn't broken down into glucose and utilized by the body? We still should count it?

[Inatic]

I see where you are going with that, and trust me, *I* have been threw it a few times with Erik :lol: (dense and :piggie:

See the responses in this thread, there are a few others that have the same respsonse when it comes to something very fibrous.

Veggies, if you are only eating a few SMALL servings and salad (free), dont count.. If you are eating a TON, like an online gal does (Pauline) then yes, THOSE count...
The rest, really dont pay mind to the fiber unless you are using a product, like the one listed that is VERY high fiber, then follow as stated below (this product was oat fiber)

Oat FIber: Here were the stats:

5 cals?
carbs:26g
fiber is 26g..
no protein
no fat



I wonder how they come up with 5 calories.

Either they count fiber as 0g carbs/calories - so it's 0.

Or they do it properly and subtract half the calories giving it 52 calories.


It's not something I learned off the internet. It was many years ago in school.

The 'half' is for ease of calculation. Technically, what you're doing is applying a caloric value of 1.5-2 cals/g of fiber (2 for sake of ease) because that's what fiber yields. it is anaerobically fermented into short chain fatty acids in the small intestine. It is not a 'free from calories' nutrient.

Applying a value of 2 cals/g x 26g is the same as saying count half the fiber. Both cases yield 52 calories.

[marcyg321]

Thanks so much for taking the time to share this info with me. I didn't know that fiber yielded calories or how it worked actually. I wonder what the difference is between soluble and insoluble fiber? I always assumed that insoluble fiber just passed right thru the body, but was never sure about soluble fiber. Regardless, I'm going to recalculate my numbers w/o the fiber now. Nothing in my plan is super high in fiber - esp compared to that oat fiber! The highest fiber I have in my plan is the 6g found in my cannellini beans from my chicken soup, other than that.. not much to speak about. This new calculating will also make my calories higher which could explain why I haven't seen much results.

Thanks again! I'm glad I joined this forum.. i love learning!

:)

[jdobber]

Thanks for starting this thread!! I am new too. Ileen, one question so far...better to lift weights morning or at night...or doesn't it really matter?

[Inatic]

Thanks for starting this thread!! I am new too. Ileen, one question so far...better to lift weights morning or at night...or doesn't it really matter?

Welcome!
Better to lift when you do it consistently :) Really doesnt matter. Some people prefer am, some pm.

[ahackett]

body wt x 12 is an approximate start in calories.. 1375 seems way to low.

Ok...so I've been trying the BW x 12, and I have been loading my diet in calorieking. I had to set up several of my own foods for accuracy. That being said...I'm having a hard time eating this many calories. My appetitie is really low right now, and based on some LBC FB input, it could be due to my lady cycle. I haven't lost any weight either even though I'm not consuming all the alloted calories. I'm still not consistently hitting the gym. :o( That is probably a big part of it. However, would that help justify a lower calorie intake? 1375 to 1500 seems to be all I want right now. I CAN'T WAIT until Erik helps me sort through this mess! Hahaha!

[Inatic]

sample food plan?

[ahackett]

2 hard boiled eggs

protein shake

tuna sensations pouch and 1 whole wheat tortilla

1 cup brown rice with 1/2 tbsp butter

1 protein shake

1 chicken breast

I usually put 1/2 banana in my protein shake, but I didn't have any yesterday.

Today, I've had 2 TBSP of Natural Peanut Butter and I'm drinking my protein shake now. I really don't want it, and I'm not hungry. I haven't been feeling very well though. Maybe it's just a bad week to evaluate...?

[Inatic]

why so many protein shakes?

Butter isnt bad per say but get some other fats from nuts, seeds, avocado, olive oil, yolk and steak and or even salmon.

and those cals add up to?

make smaller meals. Maybe the shakes are too filling.. personally i'd rather eat my calories.

[ahackett]

Hahaha. That's funny. I'm opposite right now. I'd rather drink my meal just to get it over with and try to hit the calorie goal.

Yesterday my calorie intake was 1367.

Here is one day that my calorie intake was closer to the BW x 12 goal.

Early Morning Snack
Ezekiel Bread
2 1 slice: Roast, Average All Cuts, Round, Lean 4 oz

Morning Snack
Peanut Butter (Jif Natural)
1/2 2 Tbsp
1 Pepperidge Mini Bagel

Lunch
Protein Shake 1 (2 scoops) & Flavored Milk: Cow, Fat-Free, Skim
1 cup (8 fl.oz) Fruits: Banana, raw
1 medium, 7'' to 7-7/8'' long (4.2 oz)

Afternoon Snack
Salmon 1 pouch
Mayo (Olive Oil) 2 Tbsp
Wheat Tortilla

Dinner
Fresh Fish: Tilapia, cooked, dry heat
1 serving, cooked (4 oz)-3145
Eggs: Chicken Egg, whole, hard-boiled
1 large (1.8 oz) (1.8 oz)0.6578
Instant Brown Rice (Hyvee)
1 1 cup331150
Butters: Regular, unsalted
1 pat, 1'' sq x 1/3'' high (0.2 oz)

[RpH]

Like Ileen said, eating calories is better than drinking them. Your brain is like a computer in that everything you eat programs it for what the body needs. Drinking calories doesn't require the different enzymes and substrates to digest food and you don't get the metabolic boost from digestion and enzyme replenishment. As for not enough calories, God made peanut butter for that exact purpose. Weigh it out, and you should always eat enough calories.

As for protein intake, I don't know what Erik uses in calculating but I'd use 1g/lb of lean body mass, not 1g/lb of body weight. If you're 200lbs and 30% body fat, that's 140g per day.

And I won't ever use a treadmill or eliptical again.

[ahackett]

Like Ileen said, eating calories is better than drinking them. Your brain is like a computer in that everything you eat programs it for what the body needs. Drinking calories doesn't require the different enzymes and substrates to digest food and you don't get the metabolic boost from digestion and enzyme replenishment. As for not enough calories, God made peanut butter for that exact purpose. Weigh it out, and you should always eat enough calories.

Thanks for the input! As for protein intake, I don't know what Erik uses in calculating but I'd use 1g/lb of lean body mass, not 1g/lb of body weight. If you're 200lbs and 30% body fat, that's 140g per day.

And I won't ever use a treadmill or eliptical again.

I will try to eat more of the calories versus drinking. I read one of his notes, blurbs or comments somewhere about "1g/lb of lean body mass, not 1g/lb of body weight". I have no idea what my lean body mass is, and Erik mentioned this is difficult to determine. I think he said one could use the "goal" weight for this particular calculation. I am currently 153 (post pregnancy), and I was happy with how I looked at 138 (pre-pregnancy). Probably still not ideal for my height of 5'2", but I was happy in a size 6. I got down to 130, but I looked icky, and I started getting those negative weight loss comments.

Thoughts?

[RpH]

At 5'2", I'd use 10 times my BW for a daily caloric goal and 120 to 130g of protein per day.

[Inatic]

PB! :drool:

Erik has 'suggested' using approx 'goal' wt for protein when we arent close to goal. And as Matt suggested, approx 1g/lbm.

I'd also suggest taking out the wheat/bread (exception of ezekiel) as they are void of much nutrition and are 'simple' carbs(body doesnt have to work to digest them) and using oats, potatoes, rice (even white!) and the such for carbs. Save the bread for something post wo or free meal/treat.

[ahackett]

Ok...I have oatmeal, and I've learned to enjoy the cottage cheese, protein powder, PB combo. :o) Is weight training or cardio better for weight loss? I read that article about fat loss and muscle building are difficult to accomplish together. ???

Thanks again for the input! Any additional suggestions would be greatly appreciated!

[Inatic]

we talk fat loss not wt loss. Though likely the scale changes, the goal is FAT..
That said. Wt training encourages muscle retention.. cardio, add as LITTLE as you need. Maybe even start with some metabolic ab circuits type.. Theres a thread in the training section.

[ahackett]

Ah...yes...I've read SOOOOOOOOOOO much that the water is getting muddy for me!

[Inatic]

Ok...I have oatmeal, and I've learned to enjoy the cottage cheese, protein powder, PB combo. :o) Is weight training or cardio better for weight loss? I read that article about fat loss and muscle building are difficult to accomplish together. ???

Thanks again for the input! Any additional suggestions would be greatly appreciated!

BLECH lol. I wont eat it.. I usually have greek yogurt that i make into a soft serve ice cream. PB gets savored off the spoon. I like cottage cheese as well, separate and no protein mixed in..
IF im full (refeed days only) I might make a 'protein brownie'

Fat loss and muscle building are difficult to achieve at the same time, with possible the exception of newbie, or having changed to an effective program.. 'honeymoon period' doesnt last too long. Nice when it happens.

[ahackett]

Hahaha! I can't eat cottage cheese any other way! I've tried. You're so lucky to like it!

[Inatic]

Hahaha! I can't eat cottage cheese any other way! I've tried. You're so lucky to like it!

Cathie has an 'ice cream' she makes with the CC(cottage ch)

[epona]

Fat loss and muscle building are difficult to achieve at the same time, with possible the exception of newbie, or having changed to an effective program.. 'honeymoon period' doesnt last too long. Nice when it happens.

:yeahthat:
right now i'm concentrating on fat loss, hoping to discover that underneath all this blubbery stored food is a brick waiting to be revealed! :lol:

[ahackett]

:yeahthat:
right now i'm concentrating on fat loss, hoping to discover that underneath all this blubbery stored food is a brick waiting to be revealed! :lol:

Me too!!!!!!!!!!!!!!!

[patti]

Me too!!!!!!!!!!!!!!!

I'm here with you, too!
:wave:

[ahackett]

we talk fat loss not wt loss. Though likely the scale changes, the goal is FAT..
That said. Wt training encourages muscle retention.. cardio, add as LITTLE as you need. Maybe even start with some metabolic ab circuits type.. Theres a thread in the training section.

Alrighty, I found the thread on ab circuits, and I'm doing some research on what the heck these exercises are exactly! You had posted a youtube video on how to do a sit out, and that looks tough! I can definitely say that my mid section is the BIGGEST problem area for me, especially post pregnancy. I've always been thick in the middle, even when I was small. I'm like a cylinder. :o)

[ahackett]

Woohoo! Down 2.5 lbs!

[Inatic]

nice!!! :)

[marcyg321]

YAY!!!!!! :) way to go!

[kirstny]

Woohoo! Down 2.5 lbs!

That's awesome! Great job!

[ahackett]

Awww.....Thanks! Ya'll are so sweet and encouraging. I appreciate it! We're putting in a patio outside, and I've been painting today. The extra activity should help! Nothing like digging a 12 x 12 hole and shoveling 2 cubic yards of gravel and sand! Now for the bricks! Hahaha!

[ahackett]

Cathie has an 'ice cream' she makes with the CC(cottage ch)

Where do I find Cathie? :) I also wanted to ask you about eating carbs with fats and protein. I saw your comment on FB, but I couldn't tell the positive and negatives of eating these together. Can you expand on this topic? I also saw a comment on FB about PCOS. Not sure if you had any info on this, but I have PCOS and never thought about how it affects my diet. I read that lower carbs (not lower calories) would be best. Thoughts? Thanks!

[Inatic]

Cathie is a member of this board. You can post in her journal.. She's pretty busy but checks in here and there.

As for carbs and fats Im not sure what your question is..

Im not well versed in PCOS. My understanding is getting your hormones balanced (do you supplement any of yours or take Metformin?) helps. Higher Testosterone levels help with muscle building.. and in some instances a lower carb approach is often better because of the insulin resistance..

[ahackett]

Should I eat carbs with fat and proteins or should I keep them separated. I read on some other website that the body does a better job of digesting if these are eaten separately. ??

[ahackett]

Im not well versed in PCOS. My understanding is getting your hormones balanced (do you supplement any of yours or take Metformin?) helps.

I sure don't. Maybe I should. I'll talk to the doc when I see her again. Once I finally got pregnant, my concern with PCOS flew out the window. However, I should look into it more. I always blamed PCOS on the lone chin whisker that I have to pull periodically. Hahaha!

[Jonesy]

Hi Alissa, are you still on the wait list? I'm on it and trying to get in here and read up. Thanks for starting this thread...I've learned a lot from it. I've been flying by the seat of my pants and now I need to get serious and do something on my own until my plan comes in. Just don't want to do anything to mess me up more!! Looking forward to following your progress!

Christy

[ahackett]

Hi Alissa, are you still on the wait list? I'm on it and trying to get in here and read up. Thanks for starting this thread...I've learned a lot from it. I've been flying by the seat of my pants and now I need to get serious and do something on my own until my plan comes in. Just don't want to do anything to mess me up more!! Looking forward to following your progress!

Christy

Yep...still on the waitlist. It's been 2 months. Worth the wait though! I assume you are on the waitlist too...? I haven't been on this forum in awhile, but I just finished the patio on Friday, so I hope to start gathering more info and asking more questions! :)

[Jonesy]

Yep...still on the waitlist. It's been 2 months. Worth the wait though! I assume you are on the waitlist too...? I haven't been on this forum in awhile, but I just finished the patio on Friday, so I hope to start gathering more info and asking more questions! :)

Yes, I'm on it as well. It's been almost 2 months for me. I'm sure it's worth it :) Just hard being patient some days!!

[eyeheartmike]

Veggies, if you are only eating a few SMALL servings and salad (free), dont count.. If you are eating a TON, like an online gal does (Pauline) then yes, THOSE count...:

I'm wondering what constitutes SMALL servings? I'm setting up my meal plan at 12xTBW and having my macros to protein/carbs/fat be 40/30/30 (in grams). I use my fitnesspal.com to create my menu for the week and I usually don't enter veggies into any of the meals to get to my total cals and macros. I typically eat 1-1.5cups of veggies at meals 2-5. The veggies I typically rotate through are asparagus, green beans, bell peppers, broccoli, cauliflower, zuchinni, summer squash, eggplant, brussell sprouts, mushrooms. Tomatoes I use just a few here and there.....lettuce/cabbage I use w/o measuring at all.

I just entered a sample of the above at 1c at meals 2-5 and it added an extra 230 calories to my day, so now I wonder if I'm going to be overeating on cals?

[krissy9876]

Hi! I'm getting on the waitlist today. So excited! Question: I have taken a very long hiatus from working out. Like a year. I know there's no way to know how long the waitlist will actually be and want to get back to working out while I wait. What do you think about doing Crossfit in the time I'm waiting? I feel like it being a structured workout and a group setting will be an easier transition back to working out. I've always preferred working out alone, with headphones on so no one wants to chat with me. But it's been so long since those days. I know once I get on Erik's program I will have no problem going to the gym alone and lifting. Just want somewhere to start.

Thoughts?

[Inatic]

Hi! I'm getting on the waitlist today. So excited! Question: I have taken a very long hiatus from working out. Like a year. I know there's no way to know how long the waitlist will actually be and want to get back to working out while I wait. What do you think about doing Crossfit in the time I'm waiting? I feel like it being a structured workout and a group setting will be an easier transition back to working out. I've always preferred working out alone, with headphones on so no one wants to chat with me. But it's been so long since those days. I know once I get on Erik's program I will have no problem going to the gym alone and lifting. Just want somewhere to start.

Thoughts?

its better than doing nothing..
there is a full body /3 day a week sample routine(with structure) in the training section you might like?

[krissy9876]

its better than doing nothing..
there is a full body /3 day a week sample routine(with structure) in the training section you might like?

Thanks Ileen. I'll check it out.

[patti]

I haven't been on this forum in awhile, but I just finished the patio on Friday, so I hope to start gathering more info and asking more questions! :)

Welcome back! I was wondering where you've been!
:wave:

[AMPip]

Hi! I'm getting on the waitlist today. So excited! Question: I have taken a very long hiatus from working out. Like a year. I know there's no way to know how long the waitlist will actually be and want to get back to working out while I wait. What do you think about doing Crossfit in the time I'm waiting? I feel like it being a structured workout and a group setting will be an easier transition back to working out. I've always preferred working out alone, with headphones on so no one wants to chat with me. But it's been so long since those days. I know once I get on Erik's program I will have no problem going to the gym alone and lifting. Just want somewhere to start.

Thoughts?

Meh, don't love crossfit. Some concepts, yes. All in all, I'd steer ya to the gym

[marcyg321]

Welcome back! I was wondering where you've been!
:wave:

Yep.. I've been wondering where you've been too! You have some splainin' to do! lol :wink:

:jk:

[patti]

Yep.. I've been wondering where you've been too! You have some splainin' to do! lol :wink:

:jk:

:lol3:

[Little1]

I have Been doing the 3day work out that Ileen mentioned and am loving it. I replace pullnthroughs with over head squats though. Otherwise it's the same and awesome :)

[Inatic]

I have Been doing the 3day work out that Ileen mentioned and am loving it. I replace pullnthroughs with over head squats though. Otherwise it's the same and awesome :)

they dont replace ea other. Pull throughs are a hamstring emphasis.

[Little1]

I replaced it because I knew I couldn't do it properly and didn't have any one to ask to show me the correct way.....

[Amy]

I replaced it because I knew I couldn't do it properly and didn't have any one to ask to show me the correct way.....

Here's a video I found on youtube

http://www.youtube.com/watch?v=hMxVDC2aWrU&feature=related


I bend over just a tad further. But hopefully you get the idea.

[Little1]

This forum is better than any I have ever been on. You ladies are truly wonderful! Thank you for the video, I am gonna give it a try! Wish me luck! :ruloco:

[pinkgloves]

Here's a video I found on youtube

http://www.youtube.com/watch?v=hMxVDC2aWrU&feature=related


I bend over just a tad further. But hopefully you get the idea.


OMG....is this on my future plan?? I am the only gal over with the dudes working out. I have never seen anyone do this exercise. I can just see them now watching me doing this :omg: :muahaha:

[Debbie]

OMG....is this on my future plan?? I am the only gal over with the dudes working out. I have never seen anyone do this exercise. I can just see them now watching me doing this :omg: :muahaha:

Bet they pretend like they aren't watching and the next time you come back in they're all doing it! :lol3:

[Inatic]

Bet they pretend like they aren't watching and the next time you come back in they're all doing it! :lol3:

:funny:
in the 5yrs plus yrs i've worked with Erik/have been doing them, there is NO ONE at that gym i've ever seen copy it.

[cathymp]

I've never done pull throughs. Tomorrow I'm working legs and I'm going to check it out. I'm kind of excited to see how it goes.

[Inatic]

I've never done pull throughs. Tomorrow I'm working legs and I'm going to check it out. I'm kind of excited to see how it goes.

dont wear short shorts :lol:

[cathymp]

dont wear short shorts :lol:

LOL!! Thanks for the tip. I wouldn't have figured that out until it was too late.

[Little1]

you should have seen the version my BF showed me of his idea of pull throughs....def not right, def awkward and def worked the shoulders and back instead of the hammy's....thanks for the video!!

[klh2130]

How do you get on the waitlist? Also, I am in Iowa as well. Live in Cedar Rapids.

[Inatic]

How do you get on the waitlist? Also, I am in Iowa as well. Live in Cedar Rapids.

Send erik an email through his contact @ http://www.leanbodiesconsulting.com/

[shimmeringpearl]

Here's a video I found on youtube

http://www.youtube.com/watch?v=hMxVDC2aWrU&feature=related


I bend over just a tad further. But hopefully you get the idea.

I do this in the shower all the time :jeff: lol, J/k

[patti]

I do this in the shower all the time :jeff: lol, J/k

You're such a goober!! :funny:

[marcyg321]

OMG....is this on my future plan?? I am the only gal over with the dudes working out. I have never seen anyone do this exercise. I can just see them now watching me doing this :omg: :muahaha:

OMG.. I just did those the other day.. just like in the video.. I simply decided that I was going to make ZERO eye contact with anyone! :lol3: got it done and moved on!

[shimmeringpearl]

You're such a goober!! :funny:

lol, I couldn't resist when I saw it. It looks like something straight out of "The Joy of Sex" or "Kama Sutra" or something like that.

[LadyV]

This is a great thread, I was wondering how the OP is doing?

[pinkgloves]

OMG.. I just did those the other day.. just like in the video.. I simply decided that I was going to make ZERO eye contact with anyone! :lol3: got it done and moved on!


Cracking up...when I saw these I thought oh no...now the only pink gloved chick w/ the dudes lifting gets to do this??!! :muahaha:
I wish I could have watched your gym friends watching you :popcorn:

[pinkgloves]

lol, I couldn't resist when I saw it. It looks like something straight out of "The Joy of Sex" or "Kama Sutra" or something like that.


:love55: :banana: :bunny: :funny: