Please help me...

Hi, I'm a newbie and would really appreciate some help in the right direction.
 
Over the last year or so I've lost about 19 pounds through change of diet & regular trips to the gym.
 
I'm 1.71m, 9 stone (female) and have no idea about my body fat percentage but am a dress size 10 & waist measures 29inches.
 
For the past year I've been doing about 3 to 4 (hour long) body pump (class that trains all muscle groups using free weights) sessions at the gym with a half hour cardio session after (too chicken to venture into the testosterone pit (just yet) .
 
 I don't think I have much more fat to lose but have reached stage now where I'm not seeing much progress (definition wise).  I have lost a lot of inches all over & am looking a lot leaner with more muscle definition than a year ago. Goalwise would like to build much more muscle & gain more definition. Aware that diet needs addressing as does training..I don't think the bodypump classses are going to cut it any longer.
 
Diet at moment on training day:
 
7.30  Wake
8.00  Bowl of readibrek  porridge (with 150ml goats milk +  teaspoon honey + 2 tablespoons organic milled flaxseed) + 3 ryvita with low fat cheese + small glass freshly sqeezed grapefruit juice
10.00  boiled egg
11.30  handful of nuts + peice of fruit + green tea
1.00  tuna/turkey with green salad/raw veges
3.00 piece of fruit + oatcakes with reduced fat cottage cheese + green tea
5.30 protein shake
6.00 workout
7.30 protein shake
8.00 chicken/turkey/fish/shellfish meal with huge green salad + plus raw vege + small portion of brown rice/cous cous
9.00 green tea
 
As far as supplements go in addition to the flaxseed I take daily:  zinc, kelp, chromium picolinate (sp?) , L-Carnitine, fish oil capsules, vitamin B complex, 2 spoonfuls organic apple cider vinegar
 
Thanks for listening..any help/suggestions appreciated.
 
 
 
 
 
 

hi sandi, sounds like your in pretty good shape, though impossible to really know without you putting up progress pictures, maybe consider running a journal on the site as many others do?

anyway, onto the diet and training.  Bodypump is a good class for general training, my GF teaches 4-5 of them a week,  but they can only take you so far, as you have discovered!  what you need now is to split the body into parts, this means you can work harder on that part, and give it proper time to recover, which will enable you to add more muscle and look more defined.

something like -

monday- shoulders, triceps.
tuesday- hams and thighs
thursday- chest, calfs, abs
friday- back, biceps

you can continue to do your cardio after weights.  keep the intensity in the lower ranges for fat burning.  you could do a high intensity session on wednesday or weekend for CV fitness.

Dont worry about going into the weights room, you have as much right to be there as anyone else!  it may feel strange for a week or two, but after that you will be just as comfortable as in your bodypump class!

diet-

your plan isnt bad, but i have modified it a bit!  protein was lacking from breakfast more than anything, but a couple of other tweeks as well

7.30 wake,  oats with 150ml goats milk +  teaspoon honey + 2 tablespoons organic milled flaxseed) 30g whey protein 
10.30 boiled egg, handfull of nuts, fruit, green tea 
1.00  tuna/turkey with green salad/raw veges 
3.00  oatcakes/ricecakes with chicken/turkey, fruit + green tea 
6.00 workout
7.30 protein shake, with 20g dextrose
8.00 chicken/turkey/fish/shellfish meal with huge green salad + plus raw vege + small portion of brown rice/cous cous
9.00 green tea 
before bed-  quark/cottage cheese, couple of ryvita/oatcakes

Thanks so much dazc..that is so helpful

Yes I think it will be helpful to put up a journal with some progress pics..only wish I'd taken some pics a year ago..my bodyshape has changed so much.

I've really enjoyed the bodypump classes..keen to lift heavier weights but is a struggle in the class as each exercise/repetions go on a bit but you are right I need to start training separate body parts and this obvioulsy entails venturing into the weight room   .

I wish I wasn't so self-conscious. Would be great if I had someone to train with & help me with my routine. Trouble is most of my friends don't want to touch the weights. I don't want to look like a plonker I suppose. Oh well..perhaps the thing to do is hire a trainer for a bit to take me through the routine until I've perfected technique & feel comfortable.

Does anyone know of one in the St Albans (Hertfordshire) area?

Just a few more questions if I may:

I've been reading up a bit on supplements..I see you've suggested 20g dextrose after WO. What about BCAA & glutamine powder? Or am I barking up the wrong tree?

Also what whey is best? Is the milk derived the best?

How many grams of protein should I be consuming daily? I did that online check & told me I have BMI of 20 and BMR is 1338

And lastly..I know that you can't spot lose fat..I have a stubborn area in ab region ( looks worse some days..more bloated..especially after carbs). What should I do? I don't want to overdo the cardio as don't really want to lose anymore anywhere else. 

Sorry for all the questions.

Thanks so much

Hey Sandi,

Good luck with your training, Im just down the Road from St Albans (Hemel) , have you thought about going to your local sports centre, the one in hemel offers personal training tips, and plans .
Also have a good read through the Routines section on here, there are some fantastic ones in there, I basically spent hours and hours reading up loads and then picked out what I wanted to do and posted it up and people gave their advice on how I should go about it and what days to train and what days to rest etc.

you have come to the right place (MT) , there are plenty of people on with tons of helpful knowledge.

Hi Sandi

I know exactly how you feel about going into the weights room! I  joined a new gym and found it really uncomfortable. The weights room is downstairs like a dungeon where only the guys go, so it was even more daunting - luckily I managed to convince my BF to join.

Even now I feel a bit uncomfortable when I first walk in there, but you have to block everyone else out and focus on why you're in there - once you start training you'll forget about all the testosterone!

In terms of whey, whey isolate and hydrolysate are the highest quality, but are more expensive, so you are better off going for a blend if price is an issue.

Different proteins are good for different things - protein from milk is a great source for a sustained release of protein, whereas whey is good for a quicker delivery of protein and therefore ideal better for before and after training.

If you are 9 stones, you should aim for a consumption of 126 g of protein a day.

And like you said, you can't choose to lose fat from any specific area - if you start weight training you'll gain more muscle which will help to burn fat everywhere, but you shouldn't have that "skinny" look because you'll be building muscle.

To avoid bloatedness, try cutting back on carbs - I used to have this problem but I have less carbs now and find that my food digests better. It's also important to realise that different food groups digest at different rates so you should food combine. If it's still a problem you could try taking digestive enzymes.

Stuart,

Thanks..I go to cannons at mo..it's an okish gym..not worth the subs to be honest (machines always on blink never repaired even after complaining type of thing..smelly toilets etc lol).

Never thought about local sports centre tbh..will look that up. Will definitely be doing lots of studying ito diff routines & technique. The instructors in the pump classes don't always point out when you go wrong either. A different lady took our class once & she pointed out my squat/deadlifts - my poor technique was the reason for lower backpain for months (chiropractor was happy though £££££££).

I've been lurking on this site for a while & have found it extremely helpful and peoples journeys on here have definitely spurred me on to achieve my goals

Mandy_Predator,

The (one) & only time I ventured into the weightroom I nearly died. You would have thought the pope had just walked in..I kept on checking my gym bottoms in case in case of a hole in stragetic place etc. I must get over it lol.

I think the whole thing is I'm unsure of how to do some exercises properly & even some of machines I have no idea..I have rough idea mostly but need someone to work with me in the beginnning until I become accustomed..no point in wasting time with poor technique.

I have some whey (H & B variety  ) which I'll use up until get something decent.

In terms of the bloatedness  I have always struggled with this. Always become bloated straight after a meal no matter how small. You're right..worse after carbs..but I crave carbs (am a right grump without my carbs fix)!! The bloat has diminished since I cut out bread & white flour but it's still there. I have some digestive enzymes at home..will try them.

What about food combining? Is it better to combine carbs with another food group or is it better to eat them alone? This food business is a mindfield. I suppose it's all about what suits the individual.








 

Yeah I know what you mean about being unsure of technique, when I first started I was given the advice of start really light, in some cases (such as dead lifting / squating) just use the bar and concentrate on getting your form correct , I've seen some terrible actions being performed in the gym before, when if they would only drop the weight and get a good solid technique sorted they would probably see much better results.

YouTube is great place for getting to grips with some exercises, when i first started out I didn't have a clue what some of the exercises were meant to be (such as scull crushers or military presses !?!) , so went on youtube and there are tons of vids on there explaining good form and how to safely perform certain exercises.

Just had a quick look for a link for the center, here you go - http://www.localfitness...leisure-centre-st-albans

hi sandy! 

hiring a PT for a few sessions could be a good way to get aquainted with the weights, and mean that you dont have venture into the unknown on your own as well.  But honestly, anything you feel about wether you should be in there or not, is entirely in your head!  of course you should be in there, and by being in there, you will be healthier and have a better body than pretty much the vast majority of the rest of the population! 

for suppliments, you dont need the expense of isolate or hydrosylate, plain old whey concentrate (wpc80) will be absoloutely fine, and alot cheaper too!! 

BCAA's etc etc, do have a place, but again i think you would be spending money that at this point you dont need to for little or no benefit over whey.

impossible to spot reduce fat im afraid.  Try 6 months heavier lifting in the weights room, with a more structured program, and you will add a little muscle in other areas keeping the size right whle getting firmer, and the fat on your abs should reduce from a reduction in overall BF.

Stuart,

Yes I see the bad technique in my pump class, the same people class after class & the worrying thing is some of the instructers do not say anything. I feel it's not my place to point out but perhaps I should. Luckily one of our instructors is very good & walks around the class & points out bad form (I call her GI Jane - she's American )

Thanks for the link - will check it out.

dazc,

I've decided to go the PT route for a few sessions to help me with an initial routine & get used to the weights room. I looked at the portfolio of PTs employed by the gym & wasn't sure who to go with. Is there anything specific training credentials wise I should be looking for? (weight training not general fitness).

 I've started my new diet but what about non-training days. Do I keep the protein intake the same. Do I need to reduce the calories on these days at all?

I am battling a bit with the increase in protein & food generally - my stomach is bloating! Hopefully is temporary.

Cheers

In answer to; Is it better to combine carbs with another food group or is it better to eat them alone?

In short, there are 4 basic food groups

1. Proteins - meat, poultry, cheese fish, egg, milk, nuts
2. Carbs - grain foods (pasta, bread, cereal, flour etc), starchy veg (eg. potatoes)
3. Salads and non starchy veg, seeds, herbs, spices etc
4. Fruit

1 digests slowly and 2 digests quickly so these should not be consumed together, otherwise the competing enzymes and digestive juices just neutralize one another, meaning food doesn't digest properly leaving you bloated etc.

You can have 1 with 3 and you can have 2 with 3.
Fruit should always be eaten on it's own as it digests extremely quickly.

If you start food combining you'll notice a real difference - I tried it before and I noticed it. I also drink water (or whichever other beverage) 30mins before or 30mins after my meal, rather than with the meal itself - find my food digests better.

All the best.

Mandy_Predator
1. Proteins - meat, poultry, cheese fish, egg, milk, nuts
2. Carbs - grain foods (pasta, bread, cereal, flour etc), starchy veg (eg. potatoes)
3. Salads and non starchy veg, seeds, herbs, spices etc
4. Fruit

1 digests slowly and 2 digests quickly so these should not be consumed together, otherwise the competing enzymes and digestive juices just neutralize one another, meaning food doesn't digest properly leaving you bloated etc.

You can have 1 with 3 and you can have 2 with 3.
Fruit should always be eaten on it's own as it digests extremely quickly.

If you start food combining you'll notice a real difference - I tried it before and I noticed it. I also drink water (or whichever other beverage) 30mins before or 30mins after my meal, rather than with the meal itself - find my food digests better.

All the best.

Hi Mandy. The part in bold italic isn't correct. Please see Food Combining: What's THAT all about?
Also, what works for you may not work for someone else, as everyone is different.

Mandy_Predator



1 digests slowly and 2 digests quickly so these should not be consumed together
You can have 1 with 3 and you can have 2 with 3.
Fruit should always be eaten on it's own as it digests extremely quickly.

where are you getting these 'rules' from?  i dont see how you can possibly lay down a set of what should and shouldnt be eaten together.  and i dont agree with any of what your saying either.
 
protein and carbs are fine together.
 
Why is fruit digesting quickly a reason for it only being eaten on its own? 
 
 
IMO bloating is more likely to be down to either food choices, or food volume.