I am Obese, so says the BMI Scale

S

spiritreigns

0
Hi All,

I am new to the site so I'm not sure if I'm in the right area with this thread. I just had to post something. I've been going to my new gym pretty religiously since January 1, 2006. It wasn't a resolution or anything, I just signed up to a gym closer to my home. I used to go to one in my office building. Anyway, when I started I weight in at 174. I can't remember what the body fat was back then. Last Monday I asked the training who had given me my initial free training session to take my weight and bmi because I hadn't been to the gym in almost a week. I just I knew I had gain wieght. He took the numbers from the weight bmi scale. To my horror, my weight is at 173 and my body fat is 35.2% :eek: I went into depression mode right away. Forget the weight, that body fat is at the obese level right? I am 28 years old, about 5'9, with a medium frame (based on thumb to pinky around the wrist test). My eating habits aren't structured as to X amount of meals per day and X amount of calories but I don't scarf down junk food everyday. My one throwback is about a week before my cycle where I have a craving for Lifesaver Gummies, the purple pack, not the yellow. But that's it. I'm at a lost. I took real life pics of my gut yesterday (OMG) I always knew it looked bad but jeez to see it up close and in realtime wasn't a pleasant sight. Help!!! I am desciplined, really I am. I will train, I will run, jump, squat, lunge, kickback, whatever. I just need to know the basics of what to do. Trainers at my gym charge 72 bucks an hour so that is not an option for me.
Oh, you're probably wondering what I do at the gym. Well for whatever reason, I love, love, love weights. So I don't do a lot of cardio but I will do weight training. And not the girlie 3 pounds either. (No offense) I lift hard 30 lb brench press, 50 lb squat, 20 lb. shoulder press, grunting with the men. As to abs, (half of the 35.2% lies here, I think) I can't do much as I have internal scar tissue that physically disbles me if I do too much. Trust me this is not an excuse. Beyonce's abs, i will never have, I want my own but I seriously need some help. Any advise would be greatly appreciated. As soon as I can upload the pics I took, I will shamelessly put them on here.

Peace
Spirit
 
So, you had your body fat analysis done and you're bummed. I've SO been there.

Why not let this be your motivation to get in shape? Set a weight and body fat percentage goal, and a date. Get a good eating plan, and a workout routine. Stick to it. If you mess up, don't give up. Start up again! Keep going! You can do it!

I would offer advice about the diet and routine, but there are people on this board who can serve you much better than I.

Here is a copy of a post that TheLeip gave to me last week:

"The junk food has to go sweetie. Trust me that there are ways to still get full and sweets the right way.

So lets work on you a meal plan to stick to for two weeks. Of course you can vary this a little but this is a basic guide. I am going to give you a bunch of dishes and then some random "if i don't put somethig in my mouth right now i am going to die" snacks.

Special things to buy...
Tasteless Whey (any grocery store has them, try and get lowest fat and carbs you can because this is mainly for protien only)
Lite Wheat bread-This will allow you to have a little more bread, little less calories, but still plenty of goodness. (any grocery store)
Reduced Fat Peanut Butter-Though they are good fats, you still don't want to get so much, so grab a low fat one. (any grocery store)
Egg Whites-NOT EGG BEATERS, just whole 100% egg whites. (any grocery store)
Smart Balance "butter"-This stuff taste so good and has 5 calories
Lots of Low Fat Chicken Breasts.....LOTS! Try and get the lowest fat chicken you can cause you will be eating alot of it.

Meals-Morning time meals (this are meals highest in carbs though you will still have the same amount of calories in all day long meals, we dont eat more in the morning so much as just different)

1-Plain Oatmeal (sprinkle some cinnimon and a little teaspoon of peanut butter(reduced fat) in there) and skim choc milk with tasteless whey protien scoop.
2-Wheat Banana Sandwhich with Peanut Butter (reduced fat) and skim choc milk with tasteless whey protien scoop.
3-Wheat Banana Almond whey pancakes-Get some wheat pancake mix, follow directions (thought use skim milk and no oil and egg whites) and add half cup almonds, two scoops of whey and one whole banana. Top with a little fruit to when done. You can make 6 medium pancakes so save some for following days.
4-Cheese Omelette (1 whole egg to 3 eggs whites) and two slices of lite wheat toast with sugar free jelly or small serving of plain grits with smart balance "butter"

Afternoon-Little more focus on protien over carbs, but still getting starchy carbs.

1-Whole Wheat turkey sandwhich with lettuce,light mayo and fat free cheese
2-Chili with 4 light restraunt style tostitos chips (here is a basic recipe as it should be home made and it will last you ...i mean days and days)

half yellow onion chopped
4 celery stalks chopped
1/3 garlic bulb finley chopped
Throw that into a deep skillet with water (fully covering veggies),10 shakes of tabasco, about a tablespoon of chilli pepper, couple shakes of salt and pepper.
Cook on high for about 4 minutes. Add 1 pound of nickle sized rolled 96% ground beef. Put the top on stiring some until the meat is cooked through.
Transfer this into a pot with 3 can of light red kidney beans, 2 cans of tomato paste, 1 chopped tomato and 4 sec squeeze of ketchup. Add 7 more shkes of tabasco, and almost of tablesoon of chilli pepper. Stir and then add water to you achieve your desired consentisy. I like my a little more sauce and less thin. Cook maybe for 7 more mins or until beans are how you like it and bam done. This is a big huge pot of chili and here are the stats for serving (you get roughly 10 servings)
cal=225
carb=22
Pro=15
fat= 1.3

3-Almond Honey chicken with sweet potatoes (cook chicken in deep skillet with nothing but filled with water. When chicken is done dump out water, cover chicken in a little honey and almonds and brown.
4-Hamburger on whole wheat lite bun with 2% skim milk cheese and whole dill pickle.
5-Orange Chicken with fruit salad-Use orange juice and orange slices to flavor chicken and put it beside a great assorted fruit salad
6-Soy Chicken with Brown rice-Slow cooked rice (take about 45-60 mins, rice should be sticky and soft. follow direction on bag to a exact tee!) Cook chicken in a Soy/Worchester Flavor mixing with mater and ground pepper.
7-Tuna salad-Light mayo, celery, pickle, and shake of pepper

Night-Largely protien with fiberous carbs only (veggies)
1-Almond chicken salad -with slight drizzle of honeyon bed of lettuce,and well whatever else you like with a salad.
2-Blacken Cajun Salmon-Use mesquite seasoning and cajun spices and serve with a side of "buttered" asparugus and Squash
3-Meatloaf-(96% lean ground beef, chopped celery/tomatos/onions, 3 egg
whites and tablespoon of brown sugar, teaspoon of salt) all mixed together within meat, put in loaf pan and bake till cooked through. Top with ketchup.
4-Lemon Pepper chicken-Chicken season with lemon pepper and side with corn on the cob and mini salad.
5-Stir Fry Chicken-Chicken stir fry (use 1 teaspoon of peanut oil) mixed with green pepper, squash, mushroom, basically whatever just throw it all in there with a little "butter" and seasoning salt.
6-"Buttered" Flonder with Cocktail sauce-Serve with a side of Mixed veggies.
7-Cheese Chicken-Cut breast in half and stuf with various low fat/non fat cheeses-side with salad

Snacks-
-Oranges and green tea (decaf)
-carrot sticks and cottage cheese low or non fat
-peanut butter thin on one slice of lite wheat toast
-Small fruit salad
-Any veggie, any time
-Light tortio chips with salsa
-Protien shakes low in carbs
-small tuna lettuce wrap
-Dill pickels
-half a rice cake
-celery with peanut butter and rasians
-real applesauce


Now this may all seem like a lot of work but its not cause remember the joy of bulk cooking. Cook all your hamburgers one day. Cook alot of your chicken one day. Cut up all your veggies one day. There is food bags and tupperware for a reason, totally use it for your advantage. I started doing all this when i worked 12-14 hour days at a bar with no real break, just enough time to nibble while working. It can be done i promise. Now here using these items is a whole meal for a day plan.

Meal 1-Plain Oatmeal (sprinkle some cinnimon and a little teaspoon of peanut butter(reduced fat) in there) and skim choc milk with tasteless whey protien scoop.
Meal 2-Tuna salad wrap-Light mayo, celery, pickle, and shake of pepper on a wrap
Meal 3-Hamburger on whole wheat lite bun with 2% skim milk cheese and whole dill pickle.
Meal 4-Blacken Cajun Salmon-Use mesquite seasoning and cajun spices and serve with a side of "buttered" asparugus and Squash
Meal 5-Celery with peanut butter and rasians and whey protien in Skim Milk
Late night Snack-Any veggie, any time!


Next day..
Meal 1-Wheat Banana Sandwhich with Peanut Butter (reduced fat) and skim choc milk with tasteless whey protien scoop.
Meal 2-Chili with 4 light restraunt style tostitos chips
Meal 3-Orange Chicken with fruit salad
Meal 4--Meatloaf
Meal 5--Almond chicken salad
Snack--small tuna lettuce wrap

This should get you started, hope it helps."
 
Just because you dont eat junk food, doesnt mean you eat healthy. Losing weight requires burning more calories than you take in. Go to this website and input what you eat in one normal day, I bet you'll be surprised.
 
Wait,did you have your BMI tested or your body fat percentage? They both have different meanings. Regardless of all of this, you need to get back to basics. Focus on these 5 tips to get going again. I know you can do it. You have the resolve and you posted here.

Just keep things simple and I am SO glad you lift weights. So let's get the other things in check...

1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.


2) Drink lots of water :)


3) Rest properly. This means taking at least 24-48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.


4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.


5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method. If you need more guidance or exercise ideas you can head over


All of the above things combined will result in fat loss. Best of luck to you!
 
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