Need to get my @$$ in shape.

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  1. Need to get my @$$ in shape.


    Ok, so first off, I'm a female, 39, struggled with my weight all my life. Last may I weighed in at a hefty 202 lbs and was miserable. I started taking Hellfire 150, walking every day and drinking tons of water and lost down to 136. Well, divorced, moved 30 minutes away from where I loved to walk and started an office job...got back up to 150.

    I used to love the gym, but I fell out of the habit of going. Now its a chore, not to mention my gym is 30 minutes away and I work M-F 8-5 so i'm already worn out by the time I have to go. I can't afford a PT, and I've read a lot about StrongLifts 5x5 and how its a very easy to stick to program for beginners. I've also read, however, that 5x5 is not good for fat / weight loss and that I should do more of a 3x8-12 routine.

    So here's my question: My goal is to lose at least 20-25lbs of fat and replace maybe 10 with lean muscle. I want to tone and define as well as slim down. I have an INCREDIBLY HIGH TOLERANCE to stimulants but I'm so tired all the time I need something to give me energy. SO...experts, what do you suggest? I need advice on Diet (i do drink protein every day, try to get at least 100g), an easy to stick to lifting/cardio routine, strongest and most effective supp you've ever used,

    Please, guys. I seriously wanna shape up! TIA


  2. Just off the back I'm going to say your setting yourself up to fail taking fat burners "most of which don't actually burn fat" and not working out. You don't need a gym, personal trainer or stimulants. Once your tolerance is high like that is a indicator that you use way too much and are just wasting money. Invest in Some bands and dumbbells. Add some exercises and turn your walking to jogging. Lower your calories. These simple things are a good place to start. Fat burner burns a hole in your pocket
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  3. Quote Originally Posted by kaitlynj2001 View Post
    Ok, so first off, I'm a female, 39, struggled with my weight all my life. Last may I weighed in at a hefty 202 lbs and was miserable. I started taking Hellfire 150, walking every day and drinking tons of water and lost down to 136. Well, divorced, moved 30 minutes away from where I loved to walk and started an office job...got back up to 150.

    I used to love the gym, but I fell out of the habit of going. Now its a chore, not to mention my gym is 30 minutes away and I work M-F 8-5 so i'm already worn out by the time I have to go. I can't afford a PT, and I've read a lot about StrongLifts 5x5 and how its a very easy to stick to program for beginners. I've also read, however, that 5x5 is not good for fat / weight loss and that I should do more of a 3x8-12 routine.

    So here's my question: My goal is to lose at least 20-25lbs of fat and replace maybe 10 with lean muscle. I want to tone and define as well as slim down. I have an INCREDIBLY HIGH TOLERANCE to stimulants but I'm so tired all the time I need something to give me energy. SO...experts, what do you suggest? I need advice on Diet (i do drink protein every day, try to get at least 100g), an easy to stick to lifting/cardio routine, strongest and most effective supp you've ever used,

    Please, guys. I seriously wanna shape up! TIA
    What is your diet like? How many meals per day? Macros?

  4. Fat burners have there place but it's for when diet and exercise are in order

  5. I need stims to keep me awake and give me some energy to actually get through workouts. Plus, I already have a membership to a gym so why not use it?
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  6. I don't know what you mean by macros. 3 meals a day because that's all my schedule allows. On weekends I could eat 5 smaller ones, but working M-F, 8-5, I get one lunch hour. I am sensitive to carbs, I tend to retain way too much water when I eat any kind of starch, so I prefer a lower carb, high protein diet.

  7. Quote Originally Posted by kaitlynj2001 View Post
    I need stims to keep me awake and give me some energy to actually get through workouts. Plus, I already have a membership to a gym so why not use it?
    I think what he’s getting at, is that if diet and exercise are in check, stims won’t be needed. Energy levels are affected by food. So in terms of diet, how are your macros?

  8. ok so i'm dumb, I don't understand what you mean, unless by macronutrients you mean % of carbs, fat, etc......and that's what I need to figure out.

  9. Quote Originally Posted by kaitlynj2001 View Post
    ok so i'm dumb, I don't understand what you mean, unless by macronutrients you mean % of carbs, fat, etc......and that's what I need to figure out.
    Well you’re close!!! Macros are the GRAMS of protein, fats, carbs.

    Aside from keeping track of calories.....Here’s an example of why this is important. Carbs increase blood sugar, which in turn creates an insulin response to decrease blood sugar. Eating too much carbohydrates throughout the day put your blood sugar on a roller coaster of highs and lows. This can 100% affect your energy levels. When blood sugars drop as a result of insulin release, you get the infamous “crash” that you hear about. And insulin is a fat storage hormone, which in terms of losing weight, and burning fat, is bad. Regulate blood sugar levels, you regulate your energy levels.

  10. Quote Originally Posted by jdwaca View Post
    Well you’re close!!! Macros are the GRAMS of protein, fats, carbs.

    Aside from keeping track of calories.....Here’s an example of why this is important. Carbs increase blood sugar, which in turn creates an insulin response to decrease blood sugar. Eating too much carbohydrates throughout the day put your blood sugar on a roller coaster of highs and lows. This can 100% affect your energy levels. When blood sugars drop as a result of insulin release, you get the infamous “crash” that you hear about. And insulin is a fat storage hormone, which in terms of losing weight, and burning fat, is bad. Regulate blood sugar levels, you regulate your energy levels.
    Technically you could figure it in percentage as well, but that’s way more difficult.

  11. well, to be completely honest with you, I'd like a diet plan that is as low in carbs as possible. I want to lose fat and build lean muscle. I want to lift (and I have been recently) but I guess my biggest question is: what kind of routine (diet and exercise) should I use to blast 25 lbs of fat and replace with nice lean muscle? I honestly do not care what the scale says, I just wanna tone up and lose a dress size or two.

  12. Quote Originally Posted by kaitlynj2001 View Post
    well, to be completely honest with you, I'd like a diet plan that is as low in carbs as possible. I want to lose fat and build lean muscle. I want to lift (and I have been recently) but I guess my biggest question is: what kind of routine (diet and exercise) should I use to blast 25 lbs of fat and replace with nice lean muscle? I honestly do not care what the scale says, I just wanna tone up and lose a dress size or two.
    For losing weight, I would recommend a keto diet. That’s what I always use for competition prep. Energy levels are stable, and I consistently lose 1-2lbs/week. I eat zero direct carbs, high protein, moderate fat. It’s hard to GAIN muscle, and lose fat at the same time. So I can’t say this would build muscle for you, but the leaner you get, the more toned and defined you will look.

    I lift 5 days/week: 5 day split

    (competition prep only)
    Cardio (low intensity): 30 min AM (fasted)
    30 min post w/o
    stair master, elyptical, walk. HR about 135

  13. wonderful. That's what I was hoping you'd say.

    Yes, I'm still going to lift to avoid LOSING muscle, and do you think 90g of protein is enough? I use a whey protein and typically have 40g in the morning with skim milk. Then once I get all the nasty excess fat trimmed off, I can amp up my lifting routine.

  14. Quote Originally Posted by kaitlynj2001 View Post
    wonderful. That's what I was hoping you'd say.

    Yes, I'm still going to lift to avoid LOSING muscle, and do you think 90g of protein is enough? I use a whey protein and typically have 40g in the morning with skim milk. Then once I get all the nasty excess fat trimmed off, I can amp up my lifting routine.
    I think you should be more in the 150 range on protein. Spread out between 5-6 meals/day. With about 75g of added fats. I recommend almonds, walnuts, olive oil, macadamia nut oil. Vegetables, anything green. This will put you at about 1300 calories. Adjust cardio as necessary to maintain weight loss.

    Stay away from dairy. Dairy contains lactose (sugar), and even the lactose free milks have added sugars. Use water for protein shakes. If you must use something other than water, see if they have a sugar free almond milk. You just want to watch your calories. It’s easy to over eat, and easier to over drink calories.

    I don’t know how strict you want to be, but eating any carbs/sugars will throw you out of ketosis. When you’re in ketosis, your body strictly burns ketones (fatty acids) for energy. That’s what you want.

    Keep lifting. Muscle burns calories!!

  15. I'd be curious to see how you handle that low of carbs. It works great for some people, others (like me) not so much. If you can handle it, great. If not, @Smont has you covered in his post above. Lower your calorie intake, and increase your calories burned. Start jogging (or sprints) and keep up on the weight training to increase muscle tone.
    Twenty-Two Until None
    I Am My Brothers Keeper

  16. My posts we're a little vague, what I was getting at is fat burners are not a miracle the big weight lost you saw was more to do with you making adjustments in your life it wasn't the fat burner. You're definitely not going to lose weight Forever by walking you need to keep making adjustments. I myself am also super non-sensitive the fat burners, I can drink a pot of coffee and go to sleep. I don't waste money on fat burners because I know they don't work unless you're already super low body fat and looking for the final Edge.

    If you already know you're very sensitive the carbs then drop in very low don't go Keto unless it's really a necessity, it's not a Holy Grail everybody glorifies it because the hot topic on f****** social media. Does it work, yes but your overall goals state dropping 25 lb of fat and gain 10lbs of muscle. That is a serious process, like 2-3 years. Maybe 1 if you have never trained seriously. If I was you I'd focus on losing weight and then rethink your plan. Sometimes just losing weight shows what u are looking for

  17. That was all talk to text if any of it was wrong I will restate it, there might be some confusion

  18. You also talked about how demanding your job is earlier, I go through periods of time where I work 10 hours a day 7 days a week for months on end. I also have two kids. I feel your pain but there's always a little room to do something

  19. Quote Originally Posted by kaitlynj2001 View Post
    Ok, so first off, I'm a female, 39, struggled with my weight all my life. Last may I weighed in at a hefty 202 lbs and was miserable. I started taking Hellfire 150, walking every day and drinking tons of water and lost down to 136. Well, divorced, moved 30 minutes away from where I loved to walk and started an office job...got back up to 150.

    I used to love the gym, but I fell out of the habit of going. Now its a chore, not to mention my gym is 30 minutes away and I work M-F 8-5 so i'm already worn out by the time I have to go. I can't afford a PT, and I've read a lot about StrongLifts 5x5 and how its a very easy to stick to program for beginners. I've also read, however, that 5x5 is not good for fat / weight loss and that I should do more of a 3x8-12 routine.

    So here's my question: My goal is to lose at least 20-25lbs of fat and replace maybe 10 with lean muscle. I want to tone and define as well as slim down. I have an INCREDIBLY HIGH TOLERANCE to stimulants but I'm so tired all the time I need something to give me energy. SO...experts, what do you suggest? I need advice on Diet (i do drink protein every day, try to get at least 100g), an easy to stick to lifting/cardio routine, strongest and most effective supp you've ever used,

    Please, guys. I seriously wanna shape up! TIA
    Hey @kaitlynj2001,

    You’ve asked the question in the right place, you’ll get loads of great info and advice here.

    I dropped 140lbs myself a few years so have a couple of thoughts....

    IMO the following is key (in order of importance)

    1) track calorie intake
    2) get enough protein (I agree with the 150ish above)
    3) 7-8 hours sleep min per night (more is better)
    4) hydrate well, small amounts throughout the day
    5) resistance training with intensity 3-5 times a week

    The above is the fundamentals of a sustainable nutrition plan. If you don’t track calorie intake and macro split you don’t know what to adjust and it’s hard to consistently create a sustainable calorie deficit (knowledge is power).

    The rest (fat burners, supps etc) is just fluff, only relevant if your trying to ship the last few lbs and even then not essential. Of all of them then only two I’d say are worth having consistently are caffeine and green tea.

    Why don’t you create a log on here so we can assist you on your journey?

    Good luck x

  20. how do I do that?

    sleep is an issue from me. I'm lucky if I get 5-6 hours a night. Insomnia sucks.

  21. Quote Originally Posted by kaitlynj2001 View Post
    how do I do that?

    sleep is an issue from me. I'm lucky if I get 5-6 hours a night. Insomnia sucks.
    For the log just create a thread about logging your journey. Then simply update every day/few days/week (whatever you can do) - you’ll get plenty of people following it who can give advice as you go or offer encouragement etc. It’s also good for accountability imo.

    I think sleep is the one most people struggle with, we lead such busy life’s and there’s rarely enough hours in the day.......but it’s so important. So many studies linking lack of sleep to fat gain, cognitive impairment, general poor health etc.

    Personally I find zma and blue light blocking glasses to be beneficial but there’s loads of tips and tricks on improving sleep.

  22. and where do you suggest I begin this thread? I started Keto today and its day three of my "forcing myself to get back into the gym". lol. Way too early to tell any kind of progress. Other than my DOMS are finally subsiding so I don't look like I was kicked by a mule multiple times when I walk. hahaha

  23. Quote Originally Posted by kaitlynj2001 View Post
    and where do you suggest I begin this thread? I started Keto today and its day three of my "forcing myself to get back into the gym". lol. Way too early to tell any kind of progress. Other than my DOMS are finally subsiding so I don't look like I was kicked by a mule multiple times when I walk. hahaha
    The weight loss forum would probably be your best shout.

  24. Quote Originally Posted by SFreed View Post
    I'd be curious to see how you handle that low of carbs. It works great for some people, others (like me) not so much. If you can handle it, great. If not, @Smont has you covered in his post above. Lower your calorie intake, and increase your calories burned. Start jogging (or sprints) and keep up on the weight training to increase muscle tone.
    I was thinking the same thing. Never going keto again. It works for me but at the expense of feeling like crap. Then again simply reducing caloric intake and performing HIT exercise works just aswell and energy levels remain positive

  25. You should hire a nutritional coach. You are al over the place. As for workouts, do what I used to do when i was working 10 hours a day.... I was a competitor, too....Go to the gym in the morning BEFORE work. You won't believe how good you'll feel both mentally and physically at work that day.
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