Posts by harriet1988

i don't think that 1600 is super low for someone who is 5'2 and 110lbs. I am also 5'2 about 110lbs and i maintain on 1600. That feels like an appropriate amount for me and if I forced myself to eat more I put on weight. As long as the diet is balanced and includes whole, natural, clean foods I really don't think there is a problem with this.

i definately second the jogging idea. i have found that its the most effective form of cardio for decreasing body fat% relatively quickly.

also i would suggest weighted squats. while this definately won't help make the area "smaller" it will help lift your butt and give it more definition.

haha oatmeal is pretty much solely carbs with only a little protein. ur best bet for high protein, low carb breakfast is probably eggs. egg white omlette, with whey protein always is nice. add a few berries if ur not going too low carb.

greek yoghurt is nice too. while primarily still a carb, it does include a fair amount of protein too! just dont top it up with sugar and ur carb levels should be fine!

yeh i know its pretty different but i usually find im faster running outside than on the treadmill, esp in a race environment. like i usually run 5km on the treadmill in about 26-27 minutes but outside its more like 23 mins.

just been upping my distances now and then trying to get the time down.

yeh sorry didn't mean my bmr (thats about 1300) - the 1940 number refers to the burn meter if I set my activity at moderate.

so should I leave activity at sedentary and then change the eat meter?

if so would the exercise be added onto the burn meter and therefore best to leave it at sedentary?

i do completely agree. my statement was rather a generalisation but as you mentioned it seems to be a certain amount that give out rubbish advice gives everyone a bad name!

i absolutely LOVE this post! it literally sounds like all the misinformed PTs and magazines! literally cannot tell you how many times I have been in the gym and heard personal trainers tell clients that not to lift heavy weights as they will bulk up and then proceed to make them do bicep curls with 1kg weights for 50 times, literally drives me insane! literally NO-ONE should be lifting pink dumbells, especially not young fit people! lol!

well done on your weight loss, use that knowledge of how well you have done to continue to spur you on.

the way you have your meals set into 6 settings (breakfast, lunch, dinner and 3 snacks) is very good as will allow your metabolism to work throughout the day. However some of your choices may not be the best now you have less weight to loose. definately change your last snack away from processed food to a clean protein and fat source, things such as protein shakes, cottage cheese or nut butters for a fat source work well. you may find yourself feeling much more satisfied through ensuring that you do not eat fruit alone (i.e. your breakfast and morning snack is only fruit/toast which is only carbs, therefore you may find it beneficial to add a clean protein or fat source with that - eggs work very well in the morning e.g. boiled eggs, egg white omlettes, scrambled egg).

alcohol will have an impact on your weight loss as it is simply empty calories. However that said, I managed to loose 60lbs whilst being a student and therefore having alcohol as my vice. many people have been successful whilst loosing weight through eating clean 80% of the time and incorporating "cheats" into their plans. However whilst this can be successful and help ensure that you stick to your plan, if you are to regularly drink alchohol then this should be your "cheat" and not on top of junk food or food treats. whilst i managed to loose weight while drinking alcohol on weekends, this was only because my diet was 100% clean without eating anything else bad. so basically i think if you want the alcohol make it instead of the ice cream or popcorn or other bad things you eat in your evening snack. also be incredibly careful with the inbetween snacking, often a "handful of shreddies" and a bunch of grapes adds 250 cals that is an extra 1750 a week i.e. an extra days calories, try to stick to the 6 "meals" and through ensuring that each one contains a good protein or fat source alongside a healthy carb should ensure that you are fuller for longer and hopefully eliminate the need for inbetween meal snacking.

whilst such food will fit into your calorie count when you have less weight to loose simply reassessing your macros could tip you through the plateau and help you to begin loosing again. it could simply be merely consuming a little more protein and a little less carbs that could do it for you.

while cardio will help make a smaller version of you it will not help define the muscles and can even lead to muscle wastage. therefore you are right to think that you should incorporate strength training into your regime. aim intitially for 3 times a week, lift heavy weights (heavy relative to your weight, try 3 sets of 10-12 reps, so that reach muscle failure at the end of the third set) - focus on complex full body moves such as squats, lunges, dead lifts that work lots of different muscle groups at the same time. if you do not have access to the gym, free weights are pretty cheap at stores or on the net so picking up some will help you a lot.

anyways hope some of this helped!

you should try eating only about 200 above maintenance for slow muscle gains whilst ensuring 1g protein for each 1lb of lean body mass and undertaking 3-5 weight lifting sessions a week.

whilst doing this undertake minimum cardio post the lifting (perhaps only 20 minutes to merely maintain cardio health as excess cardio will only lead to the same body shape at merely a smaller size lol). whilst many may suggest 500 over maintenance to build muscle to ensure you do not undo your hard work with loosing the weight you would probably benefit through attempting a slower bulk to ensure the mass gained is muscle rather than fat. slow and steadily building that underlying muscle for a more defined look.

kaila_a why is it such an awful thing not to eat carbs at breakfast if you are getting protein and good fat combination and then sufficient nutrients at 6 mini-meals?

3 boiled egg whites, cottage cheese, chicken breast for lunch, beef for tea, and protein shake. came out as 155g of protein. cals stil quite low/moderate thou because low on carbs bout 60g of those.

my cals are not high so im eating at a deficit, so the amount of protein is not a huge amount, was 150g today, so would this still matter even though it was a high percentage?

vtomlin13 how long did u stay on this diet or is this a longer term thing? how much did u have to loose if u dont mind me asking? on the high carb day did u do lots of cardio?

I'm 21 next month. I am also only 5'2, weighing about 116lbs currently. I am stuffed eating these 6 meals though, isn't it wrong to force yourself to eat more when your so full?!

down to 115.5lbs. But the best bit is was working out yesterday and felt an ab muscle that has never bulged so much before, really made me realise my workouts and low carb/high protein has been working!!!!