Low Calorie Diet questions...HELP!!

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AlgaeGirl

Joined: Feb 09
Posts: 127

      quote  
Posted: 21 Jan 2011, 13:48
If your goal is muscle with definition and not a lot of bulk, make sure your doing your strength training with more reps and lighter weights. Try for between 12 and 15 reps and make sure you're really struggling with the last two or three.


They're up in your face, they don't think you belong
Man, you got it, you got it goin' on
What breaks the weak just makes you strong
You got game, baby bring it on, bring it on


kstubblefiel...

Joined: May 10
Posts: 1,400

      quote  
Posted: 21 Jan 2011, 14:05
@Skinny, as a woman, you'd have a long way to go to bulk up. It takes female bodybuilders YEARS to actually get bulky. Hell, it takes MALE bodybuilders that long. So don't be afraid to get more aggressive with the strength training if that's what you want to do.

From the bodybuilding websites I've been looking at recently, it appears to be pretty tough to gain muscle mass while in a caloric deficit. Who knows if that's a fact or not, but it seems to be the general consensus out there.

To get calories up, look for calorie-dense foods high in healthy fats like nuts or avocados. Add cheese to everything you can stand to add it to. Switch from skim to 2% milk. Eat more red meat if you're a meat-eater. Stuff like that.

If you are doing intense strength training, the important thing to remember is to get lots of protein. Invest in a whey protein powder & drink a shake within an hour post-workout to help prevent muscle loss.

And if online calorie burn calculators aren't precise enough for you, look into pedometers, heart rate monitors, FitBit, Bodybugg or Bodymedia Fit. Personally I have the Bodymedia Fit & I LOVE it.

Kat | NO EXCUSES, JUST RESULTS | Next milestone - 256: 60 lbs lost
2013: still up from 1/1, but coming back down...
2010: 50.4 lbs lost | 2011:17 lbs lost | 2012: 1 lb gained
How I did it: http://stubbysticks.wordpress.com/weight-loss-summary-by-month/
k8yk

Joined: Jan 09
Posts: 4,546

      quote  
Posted: 21 Jan 2011, 14:15
AlgaeGirl wrote:
If your goal is muscle with definition and not a lot of bulk, make sure your doing your strength training with more reps and lighter weights. Try for between 12 and 15 reps and make sure you're really struggling with the last two or three.


This is a myth. Women will get the most benefit from strength training "like a man". Building muscle is a very slow process. If you start getting more "bulky" than you like, you can simply stop. It won't happen fast though. It takes a very long time as kstubblefield said.

There's actually no such thing as toning. You either build muscle or decrease it. You can't just make it look better.

Here's my favorite resource on the subject of strength training for women:

Female Training Bible
My blog, This is not a Diet:
http://notsobigk.wordpress.com
Follow me on Facebook for tips, recipes, advice, exercise ideas and more:
http://www.facebook.com/notadiet
FrostyLady

Joined: Dec 09
Posts: 366

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Posted: 21 Jan 2011, 14:24
ktb6388, there is another thing I noticed in your calendar,that is you are as accurate as you say, is that you skip meals.. That you have to avoid as it slows down metabolism. Especially breakfast. I would go as Kate sais and raise them calories a little.
kstubblefiel...

Joined: May 10
Posts: 1,400

      quote  
Posted: 21 Jan 2011, 15:27
k8yk wrote:
Here's my favorite resource on the subject of strength training for women:

Female Training Bible


Great link, thanks for sharing k8!

Kat | NO EXCUSES, JUST RESULTS | Next milestone - 256: 60 lbs lost
2013: still up from 1/1, but coming back down...
2010: 50.4 lbs lost | 2011:17 lbs lost | 2012: 1 lb gained
How I did it: http://stubbysticks.wordpress.com/weight-loss-summary-by-month/
gregthegroov...

Joined: May 10
Posts: 124

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Posted: 21 Jan 2011, 16:13
I dont know how it will turn out yet, but I just started Optifast medical diet. Its ALL meal replacements for apporx 16 - 20 weeks. I get 8 meal replacements a day. 2 soups, 2 bars, 4 shakes with no other food whatsoever. I went to a class and real people and doctors talked about the struggle but how well the program works. It is a little on the overboard side, but to a guy my weight at my age, obese people need drstic measures sometimes to get down as quick as possible and then learn to maintain your weight as you go more thru the class after 30 weeks. Im hoping for the best.

To chime in about low cal diests. THis is considered one of them BUT is medically supervised, blood draws, EKG's the whole 9 yards. And the meal replacements are very nutritional, high in protein and 100% daily vitamins although I do take 1 daily vitamin as well as fish oil. The normal diest only gives you 6 meals a day (960 cals). I get 2 extra because Im bigger than most at 379lbs, so I get 1,290 cals per day.

I will chime in more as time passes by.
Kingcole35

Joined: Apr 10
Posts: 274

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Posted: 21 Jan 2011, 16:28
gregthegroove wrote:
but to a guy my weight at my age, obese people need drstic measures sometimes to get down as quick as possible


I know I chopped your quote a bit and paraphrased it. But greg first WELCOME BACK! I was just talking about you the other day and wondering where you were! Second this is exactly my doctors sentiment to me. When I came onto this site most said I was "doing things wrong and unhealthy" because my regime was/is so strict. But this is EXACTLY why I had to and continue to do the things I do because there is a sense of urgency to the way I lived my life. Sometimes those drastic means are very much needed. My moment of oh damn was when my doc said if I didn't lose the weight I'd have full blown diabetes within 5 years if I didn't lose the weight. Well, with a clock ticking you will do a lot things fast!

So I'm happy you are back and wish you all the success in the world!


God doesn't give us what we want, he gives us what we need. The rest is up to us.

"If you are seeking creative ideas, go out walking. Angels whisper to a man when he goes for a walk." ~Raymond Inmon


I started My journey on May 6, 2010 and this is what I've done so far:
gregthegroov...

Joined: May 10
Posts: 124

      quote  
Posted: 21 Jan 2011, 16:36
Thanks man, Im glad to be back. I just have a lot of mental and emotional issues with the relationship I have with food. So even though part of me does think this is drastic and out there, it will hopefully reset my brain a bit aand just take the focus off of food for a few months for me. That way I dont have to think about making food, eating food etc...

I am very excited, I know several people that lost a lot of weight but they said it is hard to adjust but very doable with the proper set of mind. I gotta sleep with a CPAP also at night and I just hate it. So for me, getting off of that and my BP medication would be 2 first good steps. SO I really hope it comes quick!
kstubblefiel...

Joined: May 10
Posts: 1,400

      quote  
Posted: 21 Jan 2011, 16:44
Good point Les...I get a little flack also from my real-life friends about being so strict with myself, but sometimes it's a matter of doing what you feel is necessary for your own reasons & others don't always understand. Sometimes extreme measures are what's necessary to save you from yourself! Just know that the people who care about you may be concerned about you taking too far & that's ok. Being responsible about it & assuring them of the same is all you can do, & the bottom line is that the only person who REALLY needs to be ok with what you're doing is YOU.

Kat | NO EXCUSES, JUST RESULTS | Next milestone - 256: 60 lbs lost
2013: still up from 1/1, but coming back down...
2010: 50.4 lbs lost | 2011:17 lbs lost | 2012: 1 lb gained
How I did it: http://stubbysticks.wordpress.com/weight-loss-summary-by-month/



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