Losing motivation
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Losing motivation - 4/29/2006 10:08:33 AM
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mystique
Posts: 7
Joined: 4/26/2006
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HI everyone im really excited about joining this site every1 seems very knowledgeable....So my dilemma is I am 20yrs old 124 lb bf varies from 18-20% I want my body fat to go down at least another 5%.
I have always been active untill i hurt my back during a kickboxing practice and was MIA for about 6 months and i could see a big difference.
Anyway, I just startedw working out again 6 weeks ago and I have gained 6 lbs but i see know differnce at all in my body i have not taken my measurements th obut iwill post them when i get to it. My goal is notto bulk up but become tone and much leaner.
I do 45 minutes of cardio 5-6 days a week moderate-high I sometimes go to the gymin the morning before breakfast sometimes at night 2 hrs after my last meal. I do light weights alternating back chest legs and arms thruout the 6 days.
My diet is decent, oatmeal or 3 eggwhites and an apple in the morning i usually snack on grapes and peanuts. Lunch s sandwhich or a salad or grilled chicken with a vegetable. Dinner is my problem area I tend to binge at night.
Ok so basically I am commited to excercising for the rest of my life but, I would like to see some results to look good for the summer! lol If someone could help meout it would be great thanksss
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RE: Losing motivation - 4/29/2006 10:18:44 AM
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cpl
Posts: 4780
Joined: 5/26/2003
From: New York City
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First place to start is with your diet- You need to find out how many calories you really need for your goals. Check out the top of the nutrition forum, the post about calorie calculators- Use one of the methods in there to find out what your goal number should be. Once you have that, you can head over to Fitday.com and use their database of food to find out how close you are to that number- Then you can adjust your diet accordingly.
(in reply to mystique)
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RE: Losing motivation - 4/30/2006 8:12:19 PM
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mystique
Posts: 7
Joined: 4/26/2006
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thanks cpl! ill keep everone posted ...i changed my cardio around a little bit and i lost 2 lbs slowly but hey ill take wat i can get...lol
(in reply to cpl)
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RE: Losing motivation - 5/3/2006 8:26:11 AM
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atherjen
Posts: 165
Joined: 5/2/2006
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I agree with cpl. diet is the key. you said you are binging at night, that there is going to hinder progress. often binges are a result of lack of nutrition during the day, the body is craving more food to function.
also, seems like a lot of cardio.
light weights? define for me if you dont mind.
(in reply to mystique)
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RE: Losing motivation - 5/4/2006 2:29:08 PM
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mystique
Posts: 7
Joined: 4/26/2006
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thanks for the reply jen!...ok yea i know my bingeing def hinders my results i think i just need some more self controla and def prob better nutrients during the day......light weight i mean ill do.......
mon: bicep curl 5 lb 3 sets 20, triceps machine 10 lb 3 sets 15, shoulder press 10lb 3 sets 10 and some push ups ( wtvr ican manage lol.
Tues: abs....
wed: legs... squats, glut machine (i dono wat its called lol) 20 lbs 3 reps 15, inner outter thighs 40 lbs 3 reps 15...
thurs: itry to do back but i never feel anything i need some free weight excercise would be great...
Fri: abs
all these days i do 45 mintues or 30 cardio if thats to much let me knoo
(in reply to mystique)
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RE: Losing motivation - 5/10/2006 10:14:24 PM
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mystique
Posts: 7
Joined: 4/26/2006
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honestly i mustt lose at least 5 lbs in 3 weeks or i might go insane.....somone just give me a diet plan please for a week
(in reply to mystique)
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RE: Losing motivation - 5/10/2006 10:19:08 PM
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cpl
Posts: 4780
Joined: 5/26/2003
From: New York City
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Did you go to the calorie calcs like I suggested? Before we can try to set anything up, we need to know how many calories your body needs each day.
(in reply to mystique)
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RE: Losing motivation - 5/10/2006 10:53:17 PM
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mystique
Posts: 7
Joined: 4/26/2006
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hey cpl! yes i did do that the bmr with activity level included is 2160 calories......i think that is too much but apparently the way im eating now is no good casue my body fat has not gone down 1% lol....the fast calorie counter says 1394 caloris........P.S. BF 21.8% 124lbs 5'4"
(in reply to mystique)
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RE: Losing motivation - 5/11/2006 10:41:18 AM
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cpl
Posts: 4780
Joined: 5/26/2003
From: New York City
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I'll try to double check the numbers later today- If 2,160 is the number you got out of the calc, you may have to adjust it for fat loss if you haven't done so already. Most people are surprised at the amount of food they really have to eat, even when they're trying to lose fat- The way it works is this. Ever see someone who barely eats, and yet still can't lose weight? When you're not giving your body enough calories to perform it's basic functions, it starts to shut some of them down- One of them being the function of burning fat. The body, without enough calories, thinks it's being starved basically- And as a results, tries to hold on to as much fat as possible as a defense mechanism. Increasing the amount of calories allows the body to burn this fat, because it's not needed, and because it has the required energy (calories) to perform the task again.
(in reply to mystique)
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RE: Losing motivation - 5/11/2006 8:31:04 PM
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cpl
Posts: 4780
Joined: 5/26/2003
From: New York City
Status: offline
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Yep- You're right. I came up with around the same number when I did a rough calculation, giving you an activity level of moderate- So, to lose fat, you should try to take in around 1700-1800 calories a day or so.
(in reply to cpl)
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RE: Losing motivation - 5/12/2006 12:52:47 PM
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mystique
Posts: 7
Joined: 4/26/2006
Status: offline
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thanksS CPL! now i just have to actually stay at those calories lol ill work on it...its jsut annoying constantly counting calories i cant live like that lol
(in reply to mystique)
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RE: Losing motivation - 6/16/2006 9:59:44 PM
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ColeG
Posts: 12
Joined: 6/16/2006
Status: offline
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D/C/E
< Message edited by ColeG -- 6/19/2006 8:55:04 AM >
(in reply to mystique)
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