No idea where to start, help?

[PinkRockz]

Hi everyone! I'll make this to the point:

I'm 24 years old and have always had a very fast metabolism. I eat whatever I want, never gain a pound, and always maintain a healthy weight. I'm 5'6" and am always around 110lbs. I have never worked out a day in my life.

Last year I started getting a shot, every 3 months, that causes me to gain weight. Not a lot, but enough that it's noticable and I want to get rid of it, and my doctor said that this side effect of my medication never wears off, it will accumulate and I will continue to gain weight. I'm still at a healthy weight, now up to about 120lbs, but those 10lbs are very noticable on me, especially because it's all in my stomach and I have a very small chest (which makes my stomach seem even larger, lol), and apparently it will continue to get bigger.

Diet and stuff like that has nothing to do with it, in my opinion, so I'm trying to avoid things like that. It's literally just a side-effect from this medication (which I will not stop taking), but I don't know where to start. Am I trying to lose weight? Am I trying to work with the weight I've gained and just work it into muscle? I actually think I want to turn it into muscle, but I don't know.

Also, I'm a heavy smoker, about a pack a day. I want to quit, but I have absolutely no motivation. I have noticed that when I work out I'm less inclined to smoke, which actually gives me a double motivation here: I want to quit smoking so that I can work-out, I want to work-out so that I can lose weight, I want to lose weight now. Quitting smoking also makes you gain weight, so I'll need to keep that in mind as well when finding a routine. Which adds one more thing, I need a work-out that won't kill me while I'm in the beginning stages of quitting. Hopefully working out will be what gets me to finally quit, but I need something that won't kill me in the meantime.. so no running or jumping jacks lol. Any ideas?

Sorry for being so long-winded, I just want to be as detailed as possible

 

[stingo]

You need to decide on a goal first. If it's fat loss, then you need to get an idea of how many calories you're taking in and how many you're expending. Sites like fitday and or sparkpeople will help you with the food tracking. Also if you're going for fat loss, a full body lifting program 2-3x a week along with some cardio sessions would probably be a good place to start.

 

[Chillen]

Hi everyone! I'll make this to the point:

I'm 24 years old and have always had a very fast metabolism. I eat whatever I want, never gain a pound, and always maintain a healthy weight. I'm 5'6" and am always around 110lbs. I have never worked out a day in my life.

Are you male or female at 5' 6" 110lbs? I looked at your profile and it didnt specifiy one way or the other. It may seem obvious to some, but we get some new males on the forum that are comparable hgt and wgt, sometimes.

A fast metabolism can be dealt with: Though education in diet (nutrition) and fitness. No question about it.

Last year I started getting a shot, every 3 months, that causes me to gain weight.

Not a lot, but enough that it's noticable and I want to get rid of it, and my doctor said that this side effect of my medication never wears off, it will accumulate and I will continue to gain weight. I'm still at a healthy weight, now up to about 120lbs, but those 10lbs are very noticable on me, especially because it's all in my stomach and I have a very small chest (which makes my stomach seem even larger, lol), and apparently it will continue to get bigger.

What is this medication the doctor is injecting you with? What is its purpose? What type of health problems do you have?

Diet and stuff like that has nothing to do with it, in my opinion, so I'm trying to avoid things like that.

Diet and nutrition ALWAYS PLAYS A CRITICAL ROLE.

It's literally just a side-effect from this medication (which I will not stop taking), but I don't know where to start. Am I trying to lose weight? Am I trying to work with the weight I've gained and just work it into muscle? I actually think I want to turn it into muscle, but I don't know.

Again what is this drug, what health problems do you have, and what is the reason for taking it? Are there any other side effects? What type of conversations have you had with the doctor about the weight gain?

What path have you taken (education wise) to attempt to offset this weight gain--in a healthy manner?

If the doctor cannot adequately answer your nutritonal/diet questions, can he/she refer you to one that can? Not all doctors are nutritionists nor adequately and professionally trained to give advice.

Obviously, you have a rather powerful drug effecting your weight, and it seems (from the limited info you gave) to be important to your health; however, you should play this SMART and seek professional advice in diet and nutrition when taking this drug, IMO.

Also, I'm a heavy smoker, about a pack a day. I want to quit, but I have absolutely no motivation. I have noticed that when I work out I'm less inclined to smoke, which actually gives me a double motivation here: I want to quit smoking so that I can work-out, I want to work-out so that I can lose weight, I want to lose weight now. Quitting smoking also makes you gain weight, so I'll need to keep that in mind as well when finding a routine. Which adds one more thing, I need a work-out that won't kill me while I'm in the beginning stages of quitting. Hopefully working out will be what gets me to finally quit, but I need something that won't kill me in the meantime.. so no running or jumping jacks lol. Any ideas?

IMO, the "act" of quitting smoking doesnt make one gain weight. Its the person's "reaction" to the withdrawl symptoms (or bodily reaction both mentally and physically) that is the cause.

Some quit and just FLAT EAT TOO MUCH in its place. Either one controls the self or the do not....simple as that.

Most know there are going to be "side effects" (or withdrawl symptoms if you will), and dealing with these in effective and educated manner, WINS THE GAME. Weight gain can be avoided.......no question about it, when we are "simply" referring to quitting smoking and keeping things equal. You want to quit? Then do it.

The body will whine.....tell it to STFU!! Its being a cry baby on something unhealthy.....and it can cry me a river.

It can go in the corner and sob!

The body lies and tells the truth. In this case its lying, it doesnt know what is good for it, but you do. There is a wealth of information on how to quit and handle the side effects.

You want to quite? Ask you doctor about some medication that will suit you, and ask him/her some questions about it, or get referred to someone that can answer your questions.

How do you tell the body to STFU!!? Educate yourself on how to handle the side effects of smoking and tailor it to your personality and unique circumstances.........YOU ARE the BOSS.

If you really want to quit........EDUCATE yourself on how to do it, and quit feeding the need to STAY SMOKING. Feed the need to quit. If you want I will provide some beneficial links for you. Just ask, I will provide.

Next post, I wil provides some good basic information.

STAY TOUGH...........


KEEP ROCKEN!


Best wishes


Chillen

 

[Chillen]

Here is some good information for you to absorb:

Here is some information on: Carbs, Protein, Fats, and Fiber​

The Human Brain - Carbohydrates

What are Carbohydrates?

What You Need to Know Before You Start a Low Carbohydrate Diet
(and other info)

Carbohydrates
(this one may be a tad over-kill for the average person)

=============================================

Some info on Protein:​

John Berardi - Protein Super Feature

Everything you need to know about protein

Protein: Nutrition Source, Harvard School of Public Health

=============================================

Some info on Fats:​

What You Need to Know about Fat and Your Family's Diet - Family Articles - Kaboose.com


Fats 101: How to tell Good Fats and Bad Fats


Fats, Fish Oil and Omega-3-Fatty Acids - Cholesterol Information Produced by Doctors For Patients Experiencing High Cholesterol Levels

(and other GOOD info)

Fat

================================================

Some info on Fiber: ​

Dietary Fiber

Difference between soluable and insoluable Fiber:

The difference is primary that soluable fiber can dissolve (but not entirely) in the bowel (and is the culprit for some people getting the "stinky gas" ) when consumed, while insoluable fiber can absorb a lot of water and isnt broken down as easily.

A couple of links for additional info:

Fiber 101: Soluble Fiber vs Insoluble Fiber

High Fiber Diet

=========================================================

John Berardi Section:​

Various EXCELLENT John Berardi Nutrition Articles (a MUST READ):

John Berardi - Nutrition Articles

An Article on Diet and Cheating by John Berardi:

Bodybuilding.com - John Berardi - Damage Control: To Cheat Or Not To Cheat!

Solving the Pre and Post Workout Nutrition Puzzle, John Berardi:

Bodybuilding.com - John Berardi - Solving The Post Workout Puzzle - Part One!

Bodybuilding.com - John Berardi - Solving The Post Workout Puzzle: Part 2 - The Recovery Plan.

=========================================================

Constructing your Approximate Calories and Weight Training Information:​

Within the Nutrition 101 thread you will find some valuable information. Or you can use the ready made input web page in the 2nd link.

What you to do is to post your Maintenance Line of calories and list the multiplier you used to configure your approximated Maintenance Line.

Go here and read on some basic and fundamental information:

Nutrition 101

Delaware Consumer Health Information Services (Originally Posted by Wrangell)

Weight Training Information:

Weight Training 101


Weight Training Technical Articles

http://training.fitness.com/weight-...inefficient-split-maybe-read-first-34522.html


==================================================
Some Info on the ab core:

Abdominal Training


How to get abs guide

==================================================
Go here for some thoughts on the mental side:

Weight Loss Intricate


The ChillOut Log by Chillen
(allot of pages to go through, but there IS good information that may help you if you take the time to seek it)
===================================================

All of the links, plus additional links (Not Listed here) that you may be interested in are in this link below:

Various information at Fitness.com

====================================================

Change your eating habits (below are some suggestion examples)


The 3 Nutrients (Carbs, Good Fats, and Protein) are an essential factor in the diet; however, the Law of Energy Balance within the DIET, is the ultimate KING while the Nutrients can play in some key decisions made within the body.


○ Try eating 5 to 6 smaller meals during the day

○ Balance your meals out during the day so in one day you have a mix of Protein, Carbohydrate and good Fats

○ Drink lots of water during the day and before, during and after exercise

○ Simple Carb Examples: (Various fruit) Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc

○ Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc

○ Good Protein Examples: White or Dark Tuna, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder, etc

○ Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils.

○ Dietary Fiber: Whole Grains (Bran), Some fruits (like Apples), and vegetables, nuts and seeds

Dietary Fiber

ROOT VEGETABLES: beets, sweat potatoes, yams

GREEN VEGETABLES: asparagus, broccoli, brussel sprouts, cucumber, field greens, mixed salad greens, green beans, romaine lettuce, snap peas, and spinach

OTHER VEGETABLES: bell peppers, carrots, celery, eggplant, mushrooms, soybeans, squash, tomatoes, organic (low sodium) vegetable soup (be careful in the selection).


=========================================================

Suggestions on various cereals:


1. Steel Cut Oats, Old Fashioned Cut Oats, and Regular Cut Oats (quick cook type), in large containers.

2. Various types of Go Lean Kashi cereals. (Some dont like them, but I dont share this opinion).

3. Fiber-One. (60 calories per 1/2 Cup, and source of fiber)

4. Grape Nuts

GRAPE-NUTS:

Ingredients: WHOLE GRAIN WHEAT FLOUR, WHEAT FLOUR, MALTED BARLEY FLOUR, SALT, DRIED YEAST, SOY LECITHIN. VITAMINS AND MINERALS: REDUCED IRON, NIACINAMIDE, ZINC OXIDE (SOURCE OF ZINC), VITAMIN B6, VITAMIN A PALMITATE, RIBOFLAVIN (VITAMIN B2), THIAMIN MONONITRATE (VITAMIN B1), FOLIC ACID, VITAMIN B12, VITAMIN D.

Its devoid of any "added in" sugars, and from what I have read on Lecithin, this is used in many bread products for various reasons, and isnt a bad ingredient.

5. Shredded Wheat and Shredded Wheat and Bran: (NOT SUGAR TOPPED)

POST SHREDDED WHEAT ORIGINAL SPOON SIZE

Ingredients: WHOLE GRAIN WHEAT

TO PRESERVE THE NATURAL WHEAT FLAVOR, BHT IS ADDED TO THE PACKAGING MATERIAL--If you dont like perservatives, dont select this one
=========================================================

Post Shredded Wheat and Bran

Ingredients: WHOLE GRAIN WHEAT AND WHEAT BRAN.

TO PRESERVE THE NATURAL WHEAT FLAVOR, BHT IS ADDED TO THE PACKAGING MATERIAL. If you dont like perservatives, dont select this one

Both are devoid of any "added in" sugars.


Alpen No Sugar Added Cereal

Serving size: 2/3 cup servings per container:7

calories:200
total fat:3g
sodium:30mg
potassium: 250mg
total carbohydrate:40g
sugars:7g (mostly from raisins)
protein:7g

Ingredients: rolled oats, whole wheat, raisins, pearled barley, roasted hazelnuts, skim milk powder, whey powder, sliced almonds, malt extract. 14 ounce box

Alpen No Sugar Added Cereal

=========================================================


I hope you had a great day and made it over any and all obstacles in your personal goal path. I wish you the best each day......I wish you no troubles or hardships in while pursuing your goal.......

BE ALL YOU CAN BE!


Best wishes to you all.


Chillen

 

[PinkRockz]

Wow, what fantastic responses! First, thank you very much. Second, my reply:

I am a female, sorry for not mentioning that. As for the medication, it's not vital to my health - in fact, it's not much to do with my health at all, physically or mentally. It is a birth control shot, Depo Provera, that I have decided I will absolutely not give up.. UNLESS the weight gain proves to be too much to fight on my own, in which case I will stop getting the shot.

I'd like to explain that though, just a bit, so that I don't sound like a complete bimbo haha. I started getting the shot for, um, reasons that are self-explanatory (lol), but it ended up having many other beneficial effects that I am beyond happy with, and that I can not get by using other forms of birth control. My one problem is the inevitable weight gain, which I would rather fight than to stop getting the shot.

As for what steps I've taken so far, none really. I knew I had gained weight (my doctor weighed me) but it's only recently become visible. But I think that, since my last post, I've at least decided to focus on losing weight as opposed to creating muscle, although toning some areas would be nice.

The smoking.. err.. I'm working on that. I've only just started to even consider it, or how to go about it, so that is something that will come with a lot of time, work and patience. I do have a lot of willpower though, a lot, and I know that when I finally make the decision and set my mind to it, I will be able to do it. I am just hoping to find something (such as an exercise routine) to help get me to that point a little quicker.

Thank you so much for all the links. I'm going to save this post to refer to them. I appreciate all your help, thanks again

 

[Chillen]

Wow, what fantastic responses! First, thank you very much. Second, my reply:

I am a female, sorry for not mentioning that.

Cool! Jam it girl! Get it! Get this thing.....and you have come to the right place......to show your pretty face!

Just wanted to make sure......

As for the medication, it's not vital to my health - in fact, it's not much to do with my health at all, physically or mentally. It is a birth control shot, Depo Provera, that I have decided I will absolutely not give up.. UNLESS the weight gain proves to be too much to fight on my own, in which case I will stop getting the shot.

Honestly, I do not know much about birth control shots.....I am a dude..., he, he.......>

Are there alternatives you can ask about that doesnt have these type of side effects effecting your fitness goals?

I'd like to explain that though, just a bit, so that I don't sound like a complete bimbo haha. I started getting the shot for, um, reasons that are self-explanatory (lol), but it ended up having many other beneficial effects that I am beyond happy with, and that I can not get by using other forms of birth control. My one problem is the inevitable weight gain, which I would rather fight than to stop getting the shot.

Can you mention those without.....uh, getting graphic, lol. Did you discuss your fitness plans with your doc (and be mindful, of what I mentioned earlier in my previous post)

As for what steps I've taken so far, none really. I knew I had gained weight (my doctor weighed me) but it's only recently become visible. But I think that, since my last post, I've at least decided to focus on losing weight as opposed to creating muscle, although toning some areas would be nice.

You should consider a FBW plan of action. If you want I can provide more info on this...........

KEEP ON ROCKEN!


Best wishes


Chillen

 

[Lillian]

in my opinion i would talk to your doctor about different birth control options. maybe a different brand or pill instead of the shot. there are a few people on this site that had the same problem as you. hormones can make it very difficult to lose weight. it may be different for everyone, but i know a lot of people complain about it and even i have experienced problems with hormones and water weight.