hey i am around 5'3 130 pounds and i was wondering how i could lose weight and get toned...i want to be able to bench like 120 or so and i really wanna get toned so you can see my muscle...but i think i need to lose some weight first and i was wondering what a good diet plan is....i wanna lose like 12-15 pounds...but then i wanna put on muscle...so if you could please give me a good eating plan and workout plan that'd be great...also how soon do u think i could lose this weight...i play basketball...and i have practice everyday for like 2 hours..but i don't eat right...so if you could help me out that'd be great..thanks
Girl wanting to get toned...
- Thread starter tk10
- Start date
not much to say. just start pumping iron! thats what i did. and eat very little fat, and alot of protein.
and to lose weight, simply watch what you eat, reduce the calories, yatta yatta yatta. i eat 1000 ~ 1500 kcals a day, and it worked so yea. it would help to post your age, czu teens and old people have different needs
and to lose weight, simply watch what you eat, reduce the calories, yatta yatta yatta. i eat 1000 ~ 1500 kcals a day, and it worked so yea. it would help to post your age, czu teens and old people have different needs
Given that you're playing basketball so much, you should be able to lose all the bodyfat you want to get rid of just by lowering the number of calories your consuming. Begin by counting the current amount that you're eating; lower that number by 300-500 calories from the amount needed to maintain your current weight and weigh yourself once or twice each week (don't weigh yourself daily because weight from consuming water can be gained or lost too easily).
-FYI: You will not be able to gain any significant amount of muscle while on a diet, and to maximize your muscle gains, you should avoid such long periods of playing sports (basketball will especially stunt any increase in bench press strength since the triceps and shoulders are used so much in basketball, and since those same muscles need to be well-rested for an optimal bench press). But, you should focus on losing bodyfat first and then focus on gaining muscle.
-FYI: You will not be able to gain any significant amount of muscle while on a diet, and to maximize your muscle gains, you should avoid such long periods of playing sports (basketball will especially stunt any increase in bench press strength since the triceps and shoulders are used so much in basketball, and since those same muscles need to be well-rested for an optimal bench press). But, you should focus on losing bodyfat first and then focus on gaining muscle.
I am on the same team as tk10... want to get toned but not bulky and reduce about 5 pounds.
I have the following diet plan:
Breakfast - 6:30 AM, Wheat bread, milk, yogurt or cereal with skim milk
8:30 - 9:00 Jogging ( only Mon, tues, wed, thurs, friday)
10:00 AM - fruit snack
1:00 PM lunch (Steamed veggies, raw carrots and cucumber beans/chicken, rice on the side)
4:00 fruit snack ( Apple/ orange/ cantaloupe/peach/plum/Banana...)
6:00 Dinner( Wheat bread, rice, veggies and chicken/egg whites/fish)
9:00 ab workout and dumbells at home( only wed, friday and sunday)
10:00 Milk
and ofcourse more than 8 glasses of water throughout the day. No soda, no alcohol, no sugar in coffee.
But I am sure I am not doing it right since I am continuing at the same weight for the last few months and of course can't see or feel the muscles yet
I can't change my workout schedule 'cos I have too many things to take care of at home.. a kid, cooking... you know a working mother...
If you have any suggestions for me as well then please respond..
I have the following diet plan:
Breakfast - 6:30 AM, Wheat bread, milk, yogurt or cereal with skim milk
8:30 - 9:00 Jogging ( only Mon, tues, wed, thurs, friday)
10:00 AM - fruit snack
1:00 PM lunch (Steamed veggies, raw carrots and cucumber beans/chicken, rice on the side)
4:00 fruit snack ( Apple/ orange/ cantaloupe/peach/plum/Banana...)
6:00 Dinner( Wheat bread, rice, veggies and chicken/egg whites/fish)
9:00 ab workout and dumbells at home( only wed, friday and sunday)
10:00 Milk
and ofcourse more than 8 glasses of water throughout the day. No soda, no alcohol, no sugar in coffee.
But I am sure I am not doing it right since I am continuing at the same weight for the last few months and of course can't see or feel the muscles yet
I can't change my workout schedule 'cos I have too many things to take care of at home.. a kid, cooking... you know a working mother...
If you have any suggestions for me as well then please respond..
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Republican said:
Uh, Repub, based on your knowledge (or complete lack thereof) in both weight training, and especially nutrition, I hardly think you should be giving anyone advice, or posing as an authority in this field. This brings to mind a serious issue that concerns me as I read posts on various forums (not just this one)... It is quite often a case of the blind leading the blind.
TK10, Daisy , and anyone else reading this or any post looking for answers... All this is to say, be careful with the advice you get on forums. Good advice should come from qualified experts.... their advice based on sound logic, research, or experience with clients. (Not just, "I do this, it works" crap). Make sure you qualify the people telling you what you should or shouldn't do. If you decide to do what someone says is working for them and they are eating 1000 calories a day on some ridiculous diet they dreamed up, you are putting your health at risk!
All that ANYONE can say with any certainty (given even the latest data on weight loss) is that to lose weight you must consume less calories than your body expends through all of its numerous processes (and that consuming more calories than your body expends will result in a gain of weight).
-All of the current 'information' on proper diet is composed of 'generalizations' extrapolated from controlled experiments. At this point in time, at least, NO ONE can conclusively say that 'the xyz diet is the most effective way to lose weight'; exercise science has certainly not yet achieved the level of physics.
(and Republican, you may want to re-check the accuracy of the sources of your nutritional information; 1000-1500 kcals seems pretty unreal unless you really are in your nineties as your profile suggests)
-All of the current 'information' on proper diet is composed of 'generalizations' extrapolated from controlled experiments. At this point in time, at least, NO ONE can conclusively say that 'the xyz diet is the most effective way to lose weight'; exercise science has certainly not yet achieved the level of physics.
(and Republican, you may want to re-check the accuracy of the sources of your nutritional information; 1000-1500 kcals seems pretty unreal unless you really are in your nineties as your profile suggests)
Hey JP I have read and re-read Republican's post, and though he is largely mistaken in his suggestions/recommendations, it seems to me he is simply stating what has worked for him in an effort to lend a helping hand to tk10. I agree that suggestions and opinions from this forum should not all be taken as professional advice, but the honest advice (such as it is) that was given by Republican hardly merits your insult:
"Uh, Repub, based on your knowledge (or complete lack thereof)..."
You can correct someone's mistake without climbing on your high horse!
"Uh, Repub, based on your knowledge (or complete lack thereof)..."
You can correct someone's mistake without climbing on your high horse!
I am not referring strictly to this post, but several other posts by him. Not trying to pick on him too hard, but he is just on the wrong end of the advice... he should be taking it, not giving it. Go to this link to illustrate my point: http://training.fitness.com/showthread.php?s=&threadid=453
He is doing a dangerous diet that either will or probably already has screwed up his metabolism. I would hate to see someone else do that after taking some bad advice.
It takes a lot of time to read all these posts, and for me to take time to advise someone who asks for help it is almost an insult for me when they tell me they already know everything I have just taken my precious time to type for them, they know that it is probably wrong, but they are going to keep doing it anyway. I can live with that though. Part of the problem is that I need to make sure that the people I advise are over 20, because most of the posts I type out for teens seem to fall on deaf ears, and that gets frustrating. It was my bad judgement to do that, so it is my fault. But when that same person goes out and tries to get OTHER people to do their insanely stupid diet because "it works for them", that is wrong, and I just wanted to others in here to be aware that not everyone who posts and answer in a forum is an expert, so be careful when taking advice.
And perhaps I am coming down on him a bit hard, but is a cumulative thing that has been bothering me on the many forums at which I post every day. They are filled with bad advice. Here is a piece I wrote on it in another forum:
... It goes on, but you get the gist. Sorry if I seem like I am on a "high horse". I just hate to see people giving and taking misguided advice, and it is ubiquitous in fitness forums.
He is doing a dangerous diet that either will or probably already has screwed up his metabolism. I would hate to see someone else do that after taking some bad advice.
It takes a lot of time to read all these posts, and for me to take time to advise someone who asks for help it is almost an insult for me when they tell me they already know everything I have just taken my precious time to type for them, they know that it is probably wrong, but they are going to keep doing it anyway. I can live with that though. Part of the problem is that I need to make sure that the people I advise are over 20, because most of the posts I type out for teens seem to fall on deaf ears, and that gets frustrating. It was my bad judgement to do that, so it is my fault. But when that same person goes out and tries to get OTHER people to do their insanely stupid diet because "it works for them", that is wrong, and I just wanted to others in here to be aware that not everyone who posts and answer in a forum is an expert, so be careful when taking advice.
And perhaps I am coming down on him a bit hard, but is a cumulative thing that has been bothering me on the many forums at which I post every day. They are filled with bad advice. Here is a piece I wrote on it in another forum:
... It goes on, but you get the gist. Sorry if I seem like I am on a "high horse". I just hate to see people giving and taking misguided advice, and it is ubiquitous in fitness forums.
If I break a bone or two or screw up my metabolism by taking republicans advice, can I sue him? Answer is NO. In cases where there is no liability attached with sharing an advice, it is also the responsibility of the taker of the advice to validate the advice before starting on it. A forum should be treated as a pointer to the vast universe of knowledge that is there.
If you go by that then republican has done a mistake but not that grave. Trust me, he is no the only teenager who has this kind of a diet. Talk to some of the school going girls and you will find out.
And republican, I am no fitness pro, but I know you need to change your diet.
Well all said and done I still don't have an answer to my question. So guys just get on with your keyboards...
If you go by that then republican has done a mistake but not that grave. Trust me, he is no the only teenager who has this kind of a diet. Talk to some of the school going girls and you will find out.
And republican, I am no fitness pro, but I know you need to change your diet.
Well all said and done I still don't have an answer to my question. So guys just get on with your keyboards...
why u all tellin him to change his diet? do any of you know him? or what he's eating or when? no....there's an awful lot of unknown quantities in every post on here and its not for any of us to say they are right or wrong...different things work for different people and i have to agree with repub...my calorific intake would be about the same as him and i'm gaining muscle, losing fat...no problem....yet my friends would be wasting away and starving...so its impossible to say what he shud or shudnt be doin...there is noting wrong in givin advice as long as you state that its ur opinion and ur finding, not a professional viewpoint
Sindy, you are right that I don't know the particulars about Repub, but I do know that he is a teen and that he is approx 155 pounds, trying to get to 150, started around 170. If he is even moderately active, he should be consuming around 1,650 calories just to hit his basal metabolic rate, which is the base minimum of what he would need to sustain himself if he just laid in bed all day and was hooked up to an IV. Add another 300-400 calories for general daily activity, more if he is generally active, and another 500-800 calories for workout (depending on the intensity of his workouts). If he did a physically demanding job (which I don't think he does), like loading trucks or landscaping you could easily add another 500-1000 calories! Following the basic nutritional rules of supply and demand it is CLEAR to see that he is very sub-maintenance on his caloric intake. He is not supplying enough fuel to keep up with the demands he reports he is putting on his body. That is tremendous stress on the metabolic system, and unless he has alien physiology, it is a stupid diet. I may have made some leaps of intuition with him, but after having trained people for 17 years of my life, and having been a life-long athlete, I have gotten pretty facile at spotting problems in a diet that can halt progress or cause more damage. This one doesn't even require a lot of experience to spot though... just do the math. It doesn't add up.
Daisy, you are absolutely right that neither he nor worldfitness would be liable. But I take pride in what I do, and therefore take personal responsibility for the advice that I give, and for that reason want to make sure that the advice that I give is high quality and safe. There are some people who are not professionals who give great advice who are very smart about what they are doing. But if someone is doing a stupid diet and they recommend it to others I have a moral obligation to point out that it is bunk. If they know the diet is bad and they still recommend it, that shows a lack of ethics to me that is very telling.
All that being said, lets take a look at your problem:
Your diet is actually really good. I would only tweek a couple of small things and it would be about as good as it gets. For your mid-morning and mid-afternoon snack, add a small serving of some protein, and a small serving of a grain (brown rice, wheat tortillas, oatmeal, etc.). Also, cut your late night milk consumption. You don't want to spike your blood sugar right before you go to sleep. Replace that with a water or if you have to have a snack, something like a really lean meat (like tuna with a high fiber wheat cracker). That way you will get a real slow release of energy instead of a spike, and the protein right at bedtime will help prevent some catabolism (will prevent some muscle tissue loss). That should put you between 1300-1700 calories a day, which should contribute to weight loss.
I don't know what your workouts entail, but you may need to step up the intensity a bit. It is really hard to say without working with you in person. Forum advice like this can be difficult to give.
I hope that helps a little.
Daisy, you are absolutely right that neither he nor worldfitness would be liable. But I take pride in what I do, and therefore take personal responsibility for the advice that I give, and for that reason want to make sure that the advice that I give is high quality and safe. There are some people who are not professionals who give great advice who are very smart about what they are doing. But if someone is doing a stupid diet and they recommend it to others I have a moral obligation to point out that it is bunk. If they know the diet is bad and they still recommend it, that shows a lack of ethics to me that is very telling.
All that being said, lets take a look at your problem:
Your diet is actually really good. I would only tweek a couple of small things and it would be about as good as it gets. For your mid-morning and mid-afternoon snack, add a small serving of some protein, and a small serving of a grain (brown rice, wheat tortillas, oatmeal, etc.). Also, cut your late night milk consumption. You don't want to spike your blood sugar right before you go to sleep. Replace that with a water or if you have to have a snack, something like a really lean meat (like tuna with a high fiber wheat cracker). That way you will get a real slow release of energy instead of a spike, and the protein right at bedtime will help prevent some catabolism (will prevent some muscle tissue loss). That should put you between 1300-1700 calories a day, which should contribute to weight loss.
I don't know what your workouts entail, but you may need to step up the intensity a bit. It is really hard to say without working with you in person. Forum advice like this can be difficult to give.
I hope that helps a little.
yes JP...no offence but you love to type...blah blah blah.... anyway:-
"1000 ~ 1500 kcals a day, and it worked so yea. it would help to post your age, czu teens and old people have different needs "
...was what repub posted...and he states it works for him...as it does for me....so I still ask who are you to criticise what we know for ourselves and what we state is for ourselves...?
If all you say is true its a bit strange that I'm gaining muscle at astonishing rates, dropping my bodyfat nicely...and not on an IV in bed! By your reckoning shouldn't I be burned out long ago?
"1000 ~ 1500 kcals a day, and it worked so yea. it would help to post your age, czu teens and old people have different needs "
...was what repub posted...and he states it works for him...as it does for me....so I still ask who are you to criticise what we know for ourselves and what we state is for ourselves...?
If all you say is true its a bit strange that I'm gaining muscle at astonishing rates, dropping my bodyfat nicely...and not on an IV in bed! By your reckoning shouldn't I be burned out long ago?
Thanks JP. Will try that.
Q. How long do I have to be following this diet before I can see the results? I want to try this out and at the same time be prepared for the time it takes and not get frustrated.
Cardio in morning workout only includes Jogging. This has been so for the last 6 years with increasing speed and incline. (May be here lies the problem.. bingo!! just kidding) but don't ask me to give that up. I am addicted.
Weights in the night workout has been added recently, since the last 4 months. I do the following:
Abs:
Bicycle 2 X 10 (Just started)
plus a combination of what you mentioned here:
http://training.fitness.com/showthread.php?s=&threadid=605
Triceps:
Dumbbell kickbacks 3 X 20
Tricep extension 3 X 15
Tricep dips 3 X 7 (just started on it)
Biceps:
Bicep curls with dumbbell 3X20,15,10
Squats 3 set ( position my back against the wall and hold the postion for a count of 20)
Lunges 3X20 for each leg
Q. How long do I have to be following this diet before I can see the results? I want to try this out and at the same time be prepared for the time it takes and not get frustrated.
Cardio in morning workout only includes Jogging. This has been so for the last 6 years with increasing speed and incline. (May be here lies the problem.. bingo!! just kidding) but don't ask me to give that up. I am addicted.
Weights in the night workout has been added recently, since the last 4 months. I do the following:
Abs:
Bicycle 2 X 10 (Just started)
plus a combination of what you mentioned here:
http://training.fitness.com/showthread.php?s=&threadid=605
Triceps:
Dumbbell kickbacks 3 X 20
Tricep extension 3 X 15
Tricep dips 3 X 7 (just started on it)
Biceps:
Bicep curls with dumbbell 3X20,15,10
Squats 3 set ( position my back against the wall and hold the postion for a count of 20)
Lunges 3X20 for each leg
sindydoll..may be some posts are long ( so are mine sometimes ) but I do appreciate the effort people take to share their knowledge with others. Because of some of detailed responses by few in this board, was I interested in becoming a member of this forum.
Are we forgetting somewhere that this is a forum??
So just take it cool!!
) but I do appreciate the effort people take to share their knowledge with others. Because of some of detailed responses by few in this board, was I interested in becoming a member of this forum.Are we forgetting somewhere that this is a forum??
So just take it cool!!
sindydoll said:
I am deeply hurt that you think I type too much (not).
And hey, if doing an extreme sub-maintenance calorie diet makes you happy, knock yourself out. I do remember you saying in another post that you are trying to become a personal trainer though... Somewhere along the line you will hopefully include some studies in nutrition, and you will learn a few basic rules that are pretty standard for long term success. Maybe then you will remember this conversation. I am not making this stuff up. It is like basic math, and his program just doesn't add up.
I don't like to send people to my own site from here, but if you think your diet is so great just type it up and post it over there, where we have several resident experts in nutrition who have forgotten more about it than I will ever know, and see what they have to say.
The amount of time it takes to adapt to a new stimulus is 21 days. Most diets fail because of weekend binging, which basically is like hitting your "reset" button every time, and starting you over again. Get to 21 days and you will have hit a milestone of adaptation. You may lose a half pound, or a pound a week at this rate.
I don't know what equipement you have available, but try this routine, or some variation of it:
http://www.jpfitness.com/weightloss.html
JP...I never did advise him on the diet...as we fitness people know, we are not allowed to unless we are qualified nutritionists! i never said mine was great...i just said it was what i do, as is the same as what he said. It's not a diet..its not intentional..its the way I've always eaten..and yes i know what nutrition is all about and that according to general opinions i dont eat enough..but what im sayin is for me I do. if i ate more id be sick all the time...ive tried it and it doesn't work...
My partner is a personal trainer and knows a hell of alot more than I could ever hope to and he has seen the way I function and trust me....its been proven to him as well..I know myself better than any general nutritionist/doctor/trainer etc
Daisy...please...for someone who is astonished by the similarities between two almost identical websites and doesn't know about basic bodily functions....and answers her own questions.....just leave it there..
forum...not novel
taking it cool!
My partner is a personal trainer and knows a hell of alot more than I could ever hope to and he has seen the way I function and trust me....its been proven to him as well..I know myself better than any general nutritionist/doctor/trainer etc
Daisy...please...for someone who is astonished by the similarities between two almost identical websites and doesn't know about basic bodily functions....and answers her own questions.....just leave it there..
forum...not novel
taking it cool!