advice for serious weight loss!

[bella]

Hi, (sorry in advance for long post!)

Have put on about 28kg after an ankle fracture and subsequent inactivity over two and a half years. Have just lost 5kg but it has taken me 4 months and the slowness is really getting me down! I know I have to up the ante!

Want to try protein shake meal replacements but am worried about sugar and other impurities (my sister is on Tony Fergusan and there seems to be a lot of other c**p in it - she has developed some bad side effects (skin breakouts, flatulence) etc and I like to eat fairly pure and clean (my prob is that I eat too much!!) So am thinking myopure as it looks good?

I am 161cm, 30year female, 83kg and my upper weight goal would be 62kg (lower end 57kg) so I have at least 21 kg of my initial goal to go. Really want to lose a noticeable bit for a work conf in Jan and a wedding - so I need some mega advice!

I was thinking:

Break- blended shake. (would i do 50% whey 50% casein for ultimate fat burn???)
Blueberries (or raspberries, strawberries) in the mix
Flaxseeds (2 tblesp)

Almonds (what is good serving size?) citrus fruit or a banana - or whatever snack you experts recommend.
(I also have to have a skinny flat white in here somewhere - jsut to be realistic as I have tried giving it up but can't get through work without this one treat )

Lunch?? Not sure but am thinking spinach/rocket salad with some protein in the form of egg/tofu/cottage cheese/salmon or tuna or a shake again

Afternoon tea ? Don't know. Yoghurt? The good fat free, aciddoph stuff. Or I have a receipe for a flax thingie - has grated apple, 1 egg, flaxseeds adn cinnamon, fry it in a non-stick pan. or whatever snack you experts recommend.

Dinner- Palm size protein, veges (a mix of either broc, asparagus, sprouts, zuchini, sweet potato, cauliflower, baby spinach etc) or salad.

Should I try and do a shake at dinner some nights? Have heard it makes for faster loss. I would only do it on the day that I had a protein/salad lunch.

I also have warm water with lemon, followed by a serve of vital greens in water in the morn, two beauty oil caps (have fish/flax/blackcurrant/E/avocado oils in them) and a calcium tab with brek.

Exercise - AM i want to do a daily walk in the morn (not sure what I should start with in terms of length? and alternate a DVD a pilates/ballet/yoga.

Would I have my lemon and greens frst then exercise and have brekkie after walk and DVD?

PM - I belong to Curves so would do a 30min workout intervals of resistance and cardio, and 15 min stretch.

I also want to do a session on the stationery bike- as I have ine gathering dust! What would I do. Am intersted in the HIIT but need a program that is easy that I can work up to. Can I do this after dinner? Or should I do it after curves? Or would I do curves one night, stationery bike the next? Or shouls I do the bike in the morn after my walk and do the DVD's at night?


Am confused- really want to make a commitment but want to get the best results. Please HELP!

Thanks

[IAN]

Howdy!

I personnaly would eat your carbs before lunch time 12ish and a small amount after your workout, Do your bike on none Curve days! and your probably better on a full body workout (weights/resistance). Check out www.t-mag.com for your workout! I've been using a variety of Myopure's stuff for a few years now and never had a problem-had some stomach probs with other brands. If you want to lose the weight by Jan you'd better get stuck in Just concentrating on your diet would be my main concern-Have your lemon first then go for your walk..

Good luck
Ian

[Stallion]

I'd also suggest calculating your total daily intake. You might be supprised to find that you're eating quite a bit more than what you should be and that could be what's slowing your weight loss.
I use http://www.nutritiondata.com. At first it's a bit of a pain, but once you have your pantry set up it's very easy to keep track of exactly how may calories you're eating and also the ratio of macro nutrients.

I'd start at about 2000 calories per day (40% from protien, 40% from complex carbs, 20% from good fats).

The site is quite flexible with plenty of customizable options.

Hope this helps.

[bella]

Thanks guys... can't find that workout you are referring to? On the t-nation site? I assume something beginners suitable for a girl that'll kick my ass progressively - sounds like it would be great!

Can you point me in the right direction?


ps. any thoughts on the BLEND of the protein or 1 over the other??

Thanks for the nutrit web site - its great. Am sure I am eating too much that's why I want to get the shakes right then i can do 2 meals a day with them and get my cals down!

[dave]

there was recently a weight training workout article for women called Sexy Female Training by chad waterbury, here is a link: http://www.t-nation.com/readTopic.do?id=1338473

if it doesnt work go the the recent articles and click on the big heading and it will load up all the recent ones. you can scroll down and you should find it.

About weight loss:
Make sure you have your food intake is under control for your fat free mass and try to constantly eat healthily for starters. Exercise wise you could walk each day for maybe 30 minutes to an hour. After a month up the energy expenditure a little and make it faster or longer or even try something harder like 1 minute jogs with 1-2 minute walks or on the bike. When you are this stage then try to slowly limit your food by dropping about a 200 calorie intake each day per week (i.e. week 1 eat the calories you need for your weight - 200 each day, week 2 minus 400 eay day etc) untill you are about 600 calories below your needs. By then the weight should be coming of steadily at about 1kg a week and given around half a year you should be where you want to be. After about 2 months of slowly upping up the energy expenditure you can assess your goals again and redo you plan but try to take it 3 months at a time and dont go too crazy or it usually all goes to hell, give yourself a break every now and then.

About the Exercise Plan: With you walking, then a pilates etc dvd then at night a exercise session you could be going a little overboard one your are dropping your calories a lot so watch that part, you dont want to burn out. Try to alternate bike (30sec - 1min mild sprint and 1-2 minutes slow ride) and walking and dvd and keep the curves session.

About breakfast:
You could walk first then eat then workout or eat and then walk and workout its usually not the best not to eat breakfast and then do a lot of activity, walking you could probably get away with.

[Dr J]

Also take a look at articles and what looks like a pretty good forum at

http://www.f-heit.com

Ignore the hype and weed out the good info

[Dr J]

Also take a look at articles and what looks like a pretty good forum at

http://www.f-heit.com

Ignore the hype and weed out the good info

Maybe that should just be weed out the hype.

Haven't heard any feed back on Fahrenheit. To good to be true?

[IAN]

Might give it a go

[bella]

you guys are awesome!!!! thanks so much....

love the sexy female training article....

does farenheit depend on the caffeine? i get so confused because people say not to use caffeine in fat loss and others (like the pills) depend on it!

any feedback on the casein or whey or a combo? does it really matter?

[mr 32]

Whey is absorbed fast and is used pre/post work out
Casein is absorbed slowly

From myopure.com
Perhaps the most striking difference between whey and caseinates is the rate of digestion and absorption into the body. After consuming whey proteins there is a rapid rise in levels of blood amino acids which returns to baseline in approximately 2 hours. Casein, however, coagulates in the stomach, forming a curd, and is digested far more slowly, leading to a more moderate rise in blood amino acids that is sustained for up to 7 hours.

link for more information http://www.myopure.com.au/calcium-caseinate.html

[dave]

basically caffeine can increase fat being used for energy, so it does help and is one of the reasons (besides being a stimulant which when dieting can sometimes up your perceived energy levels) but the trick is to use it not abuse it so you may want to limit your coffee intakes etc while using any pills with caffeine in them.

[bam_bamm]

my cousin is interested in shedding a few lb's, id say 30 as a rough guess.
so a 50% whey protein, 50% casein mix would be a good idea for her?
she's just joined a gym, a bit of tredmill action and some light weights is on her agenda.
anything else i could pass on to her?

[SpilZ]

Maybe get her to do her cardio in the morning before food.

Hvae read alot of articles and it appears to be the best time to do cardio for weight loss.

Then just getc her to spread her meals out every 3 hours or so and have 6 small meals a day.

[swiz]

Program - she needs a program fit for her , her body size and shape

Strength of will - She has to be ready to miss some of the social events so she doesnt fall into bad habits

Routine - will help her not deviate from her goal when she doesnt deviate from the routine.

Food is not the enemy - She needs to know that she needs to eat when she's hungry

Sleep - zzzz is important