20 year old female, need your kind help!:) - ABCbodybuilding

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Old 06-08-2004, 03:01 PM
Charmaine Charmaine is offline
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Default 20 year old female, need your kind help!:)

Hi guys..Im very new to this site and have been reading through tons of posts the past few days. You are all so helpful and I would really appreciate some help/advice on getting started!
I am 20 years old (female) and 132 pounds (5'5). I have recently lost my University gained weight and Im down from 145. Anyhow...my body is really firm and toned and I have little fact except around my waist.
My goal is to get rid of the fat (isnt that everyone's goal *lol*) and my original weight loss goal was 120, however I really wanna become cut.
My muscles in my legs are very visible as well as my arms, and even on my sides, but would be better without the fat.
Anyways, for the past week I have been eating horrible, mostly junk, (ergh), just got frustrated, but now I am serious about reaching my goals
So...currently I work our 5-6 days a week with cardio everyday (not good I know) and weights basically everyday after cardio (horrible I know).
I am thinking of reducing my calories intake to about 1600-1800 calories a day? Does that seem ok.
I bought groceries today with help from this list, mostly chicken, whole grains, some fruit, cottage cheese, vegetables, nuts, etc...I am also going to purchase some protein tomorrow
Soooo I need a lot of help. #1 with the meal plan (I dont wanna be too strict starting off...I bought fat free plain yogurt that i wanna be able to eat, oatmeal, quick oats, WW bread, some fruit etc.
rice, tuna, canned chicken, fat free cheese, chicken breast, broccali, are some other things i bought
fibre 1 ceral on occasion and skim milk, so u get the idea
I really need to start eating 5-6 times a day, I have never ever done this and I think it will be good for me.
#2 The program..at the gym, how many days for cardio for the best fat loss results (should I do it on an empty stomach? If I workout later in the day what should I eat before and how much time before, and what to eat after( examples?, currently I do at least an hour of high intensity. I would like to do intervals as that has helped me in the past. Weights....I need lots of help with that b/c I do the same few things every week and its not enough. Should I do pyramids? or what? How many exercise for each muscle? examples? greatly appreciates
Thank you so much for reading! I would LOVE to hear anything from anyone...I really wanna get started tomorrow!I know Its a lot of questions! hehe sorry If anyone would like a pic of my i would be glad to send it to you, as I have no idea how to put it on here!.
Thanks so much guys!
  #2  
Old 06-08-2004, 03:15 PM
barkle barkle is offline
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Default Re: 20 year old female, need your kind help!:)

One of the great programs for starting out for losing fat is the 12 weeks to burning fat Workout and 12 weeks to burning fat diet. It's not as hard core as 13 weeks to hardcore fat burning, but is still really good.

Good luck...wait...I don't believe in luck, it's hard work that will help us achive our goals! [img]/forum/images/graemlins/wink.gif[/img]
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  #3  
Old 06-08-2004, 03:44 PM
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Default Re: 20 year old female, need your kind help!:)

I would highly recommend one of either the 13 weeks or 12 weeks training programs. If your diet will consists of the things you mention. Once I can get to it (sorry it's not with me) I'll post 15 days of 1800 calorie days that I got from a magazine that includes fruit and cereal. You can use some of those, but I'd advise incorporating some of the meals that abc suggests as a substitute once you have it down.
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Old 06-08-2004, 04:22 PM
WeaponX WeaponX is offline
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Default Re: 20 year old female, need your kind help!:)

First off welcome aboard Charmaine. From the sounds of it you are already in pretty good shape, that gives you a great base to work from. As stated in the previous post definitely check out the "13 weeks to fat burning" article. Also when lowering your calories be sure to do it gradually so you don't shock your metabolism, that could slow it down significantly. After checking out the programs feel free to ask any questions you may have on it (it is alot of info to consume...ooh that was a pun wasn't it). Also let us know what your goals are, do you want to get more lean, do you want to be stronger, weight loss, measurement, yada yada yada. There are some really helpful people on here (myself included [img]/forum/images/graemlins/smile.gif[/img] ) and we will be more than happy to help however we can.
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  #5  
Old 06-08-2004, 04:40 PM
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Default Re: 20 year old female, need your kind help!:)

Ok, here it be: (Thankie SC!)

------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Day 1
1 cup whole what bran flakes
1 cup skim milk
1 slice whole grain toast w/ 1 tbsp peanut butter
1 cup canteloupe chunks

1 cup fat-free fruit yogurt

2 cups shrimp & veggie stir fry
1 cup egg drop soup
1 cup steamed white rice

1 cup purple grapes
1/4 cup roasted soy nuts

4 oz grilled chicken breast
1/2 cup corn
1 cup steamed broccoli w/ 1 tsp olive oil
1 cup herb tea



Day 2
1 cup oatmeal w/ 1 cup skim milk & 1 tbsp brown sugar, 2 tbsp walnuts
1 banana

1 apple

chicken salad sandwich on whole grain bread
- 1 cup chopped cooked chicken
- 2 tbsp fat free mayo
- 1 tbsp chopped onions
-1/4 cup chopped red grapes
1 cup (1 oz) baked chips
1 cup fresh strawberries
1 cup skim milk

6 oz tomato juice
1 oz string cheese
2 rye crispbread crackers

4 oz pork loin
1/2 cup couscous cooked w/ 1 tsp olive oil
Spinach Salad:
- 1 cup fresh spinach
- 1/4 cup chopped tomato
- 1/4 cup chredded carrot
- 1 cooked egg white
- 2 tbsp low fat sald dressing
5 oz red wine


Day 3
2 soft-boiled eggs
1 whole wheat bagel w/ 2 tbsp jam
1 cup 100% grapefruit juice

1 orange
2 tbsp almonds

1 chicken burrito
1/2 cup spanish rice

1 cup fat-free yogurt
1 banana

4 oz lean beef roast
4 small red potatoes (golf ball size)
1 cup steamed cauliflower
1 cup garden salad w/ 2 tbsp fat-free dressing



Day 4
2 whole grain froze waffles w/ 2 tbsp light tub margarine, 2 tbsp syrup
3/4 cup 100% orange juice

1 cup diced watermelon

4 oz sliced turkey on whole wheat bread w/ lettuce, tomato, light mayo
1 pear
1 cup pretzels

1 whole grain granola bar

4 oz sauteed chicken breast
- (1 tsp canola oil w/ 2tbsp juice, sear until hot)
1 cup spaghetti topped w/ 1 cup marinara sauce & 3 tbsp shredded paremsan cheese
1 cup steamed broccoli w/ squeeze of lemon juice & spritz of butter spray if desired


Day 5
1 whole-grain bagel w/ 2tbsp reduced-fat cream cheese
1/2 cup 100% pineapple juice

5 dried peach halves

Tuna salad:
- 1/2 cup tuna in water over 1 cup romaine lettuce
- add 1/2 cup chopped tomatoes
- toss w/ 2 tbsp low fat salad dressing
1 cup vegetable soup
1 cup skim milk
1 small brownie

2 whole grain graham crackers

4 oz broiled lean lamb chop
1/2 cup rice pilaf
1 cup steamed mixed green beans and re peppers w/ squeeze of lemon juice
1 cup skim milk


Day 6
1 cup whole grain cereal w/ 1 cup skim milk and 1/2 cup blueberries
1 egg scrambled w/ 2 egg whites
1 slce whole grain toast w/ 1 tbsp almond butter
coffee

1 whole grain cereal or nutrition bar under 200 calories

1 french dip lean roast beef sandwich
1/2 cup cole slaw
1 cup side salad w/ 2 tbsp low fat dressing

1 cup low-fat chocolate milk

5 oz steamed salmon
1 cup steamed carrots
1 cup cooked bulgur w/ 1 tsp olive oil and 1 tbsp fresh parsley


Day 7
Omelet:
-1 egg
-2 egg whites
-2 tbsp onions
-1/2 cup green peppers
-1 oz grated mozarella
1 slice whole grain toast w/ 2 tsp margarine
3 links extra lean turkey sausage
3/4 cup 100% orange juice

1/2 cup rice, 1/2 cup beans w/ 2 oz grilled chicken
1 cup salad w/ 1 tbsp fat-free salad dressing
iced tea

1 piece fruit
1 piece string cheese

6 oz grilled skinless chicken breast
1/2 cup boiled sweet potatoes
1 cup steamed green beans
2 chocolate mints


Day 8
Energy shake. BLEND:
-1 cup fat-free vanilla yogurt
-1/2 cup 100% orange juice
-1/2 cup fresh strawberries
-2 tbsp ground flaxseed
-1/2 tsp cinnamon
2 mini bagel w/ 1 tsp light cream cheese each

1 whole grain granola or nutrition bar under 200 cals

2 slices ham and veggie pizza
1 cup side salad 1/ 1 tbsp low-fat dressing

1 apple

6 oz grilled tuna steak
1 cup cooked brown rice w/ 1 tsp olive oil
1 cup steamed mixed veggies
2 hershey kisses


Day 9
1 cup Cheerios w/ 1 cup skim milk
1 whole egg scrambled w/ 2 egg whites
3/4 cup 100% grapefruit juice

2 dried pear halves
1 piece string cheese

turkey sub sandwich w/ lite mayo, no cheese
1 small bag baked lays potato chips

1 banana

Spinach salad:
-1 1/2 cups spinach
-2 tbsp diced onions
-1/2 tomato
-3 oz sliced chicken breast
-2 tbsp low fat salad dressing
2 small whole what rolls w/ 2 tsp olive oil


Day 10
1 1/2 cup cheerios w/ 1 1/2 cup skim milk
1/2 cup fresh raspberries
coffee or iced tea

6 oz fat free vanilla yogurt w/ 1/2 cup kashi go lean crunch

deli meat (5 slices lean ham, 2 slices turkey breast) on
2 slices whole wheat bread w/ 1 rsp mustard
1/2 cup fruit salad

1 cup skim milk
2 chocolate covered graham cracker cookies

1 cup split pea soup
Chef's salad:
-2 cups dark greens
-3 oz turkey
-1 chopped egg
-1/2 cup chredded carrots
-1 diced tomato
-2 tbsp light italian dressing
Brewed tea


Day 11
3 scrambled egg whites
2 slices whole grain toast w/ 1 tbsp jam
1/2 cup fresh fruit salad
1 cup 100% orange juice

1 peach

2 cups chicken and vegetable lo mein
1 orange

1 oz string cheese
1 oz (6 small) whole grain crackers

5 oz sauteed salmon cooked w/ chicken broth
1/2 cup chopped onion
1/2 cup chopped green pepper
1 cup brown rice cooked w/ 1 tsp olive oil
1 cup steamed broccoli


Day 12
2 6-inch pancakes w/ 1 tbsp light margarine & 1/4 cup light table syrup
2 scrambled egg whites
1 turkey sausage patty

roast beef sandwich on whole grain bun w/ lettuce and tomato
1 cup minestone soup
1 cup skim milk

1 apple
1 oz reduced fat cheese

5 oz baked chicken breast
1/2 cup cooked brown rice
green salad w/ lettuce, cucumber, tomato and 2 tbsp fat-free dressing
1 cup red grapes


Day 13
3 scrambled egg whites
1 english muffin w/ 1 tbsp light margarine
1 tangerine

1/2 cup dried mixed fruit

tuna salad sandwich on toasted whole grain w/ lite mayo
1 cup baked potato chips
1 cup skim milk

1 cup fresh baby carrots and green pepper slices
1 oz cheddar cheese

2 cups chicken ravioli w/ 1 cup marinara sauce
1 green salad w/ 2tbsp fat free dressing
1 cup skim milk


Day 14
Shake:
-1 cup 1% chocolate milk
-1 frozen banana
-2 tbsp peanut butter

3 whole grain rye crackers w/ 2 tbsp low fat cream cheese

Spinach Salad:
-4 oz choped turkey breast
-2 cups spinach
-1/4 cup sliced cucumber
-1/2 cup chopped tomato
-2 tbsp fat free dressing
1 small roll
1 cup skim milk

1 protein/meal-replacement bar (under 200 calories)

Skewers:
-5 oz lean top sirloin
-1/2 cup portabello mushrooms
-1 cup sweet yellow pepper slices
1 1/4 cup rice
1 cup steamed broccoli


Day 15
1 cup oatmeal w/ 1 cup skim milk, 1/4 cup raisins, sweeteend w/ Splenda
2 egg white scrambled

1 cup cubed honeydew melon

1 turkey burger on a whole grain bun w/ lettuce, 2 tomato slices, low fat mayo
1 tureky patty
1/2 cup fresh fruit salad

1 whole grain granola bar

6 oz meatloaf
1 up baked winter squash w/ 1 tsp margarine & 1 tbsp walnuts
1 cup steamed caulifower
1 cup skim milk

------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

I still recommend checking out the diet programs to get ideas on nutrition and specific macros and calories needed. But in getting you eating healthy. This isn't so bad... especially compared to what a lot of people eat.
  #6  
Old 06-08-2004, 04:41 PM
Charmaine Charmaine is offline
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Default Thanks Guys!

Thanks guys!!!

NutMeg..those 1800 Calories meals would be amazing, awesome help!

WeaponX - well I wanna lose the fat around my belly and any other little bit i have, but its nothing major. I wanna decrease my waist mesurements, get stronger while becoming cut.

Im all set to do the 12 week program tomorrow everyone has recommended. I dont think I'll have any troubles, however I have one question:

I am 132 pounds, (5'5) like I've said.....but I really dont know what my daily calories are now (because for the past few weeks I havent eaten well at all and gained a few pounds) and I have no idea what my maintaing calorie level is...so should I just say 1980 (132 x 15) and then how much should i decrease this by? Does 1800 cals/day seem ok?
Thanks
  #7  
Old 06-08-2004, 04:43 PM
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Default Re: Thanks Guys!

You'd want to decrease about 10%, so 1800 is fine.

The 13 weeks program has 3 options to calculate maintenance calories, and then recommends averaging the 3 to get a total. You'll need to know your bodyfat percentage for at least one of them tho.
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Old 06-09-2004, 02:51 AM
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Old 06-09-2004, 07:49 AM
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Default Re: Thanks Guys!

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Old 06-11-2004, 05:38 AM
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Default Re: Thanks Guys!

Awesome, glad you are here and I wish you the best of luck in your fitness adventures.
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