Hey everyone!  I recently became a member and I truly want to make a lifestyle change, not just for me but so that whenever I have children, they will have a great role model and won't treat their bodies as I have mine. 
 
I'm 22, 5'2", 120lbs, about 26% bf, petite with most of my fat in my hips/upper thighs.  After years of yo-yo crash dieting, with 100lbs at my lowest and 130lbs as my highest, I've grown to fear calories and now I've truly had enough nonsense.  I tended to have only eaten about 1000 or less cal/day and for the past 2 weeks have begun to eat 5-6 small meals a day with a max cal intake of 1500, some days it's 1300 and I'm stuffed...I've also began to weight train and cut down on my cardio freak workouts.  I have been active my whole life, but I know I'm not anywhere close to a point of wellness.  I"m trying to retrain my thinking and use nutrition to achieve overall health, rather than view cals as the enemy. 
 
Although I've started to make changes, my clothes are tighter and my measurements have increased.  I started at 117 and now I am 120lb.  Is it normal to gain weight when trying to lose fat?  Or is this because my metabolism isn't up to where it should be yet since I've maltreated it for years?  I'm determined to keep up my efforts, but want to know if I'm doing the right thing. 
 
An example of my diet is:
BF-  cottage cheese with Kashi mixed in
S- oatmeal with soymilk
L- tuna fish with a bunch of veggies, tea
S- flax chips, egg whites with whole grain bread
D- baked salmon with salad (balsamic vinegar and olive oil dsg)
S- cottage cheese with a little organic jelly and frozen strawberries with simply fiber mixed in
 
I work out at least 4 days a week.  I'm aiming for M,T,Th, F and resting on the other days.  I have no clue how much cardio is enough, as I used to do intense excessive amounts and have learned by reading through posts that that contributes to muscle wasting!  Is there a way to split up the WO sessions?  or should i do at least 30 min cardio each day?  Is 1500 cal max/day still too low?  I feel full very quickly and often push myself to finish my meals in order to achieve at least 1300 cal/day.
 
My goal is to reduce my bf% by at least 5%, and maintain the muscle i have, hopefully even build some lean muscle. 
 
Any advice would be sooooo greatly appreciated!

I'l try to help a little, but honestly i won't be able to help much.

Yes, your metabolism is now programed to live on 1000 calories a day, so that is against you.

I would not try to hit 1500, your small to begin with have you used a calorie estimator to figure out what your base line should be? If you are just getting off such a low calorie baseline, try strepping it up gradually.

Check out your caloric needs here
http://www.discussbodybuilding.com/How_Many_Calories_Do_You_Need_Calorie_Calculators_Includes_Quick_Spreadsheet_Too/m_45013/tm.htm


Diet looks ok otherwise.

What are the exercises or routines you are doing? Weight work and cardio, post them.

Spaceing your meals, and eating more frequently = excellant !!!

Your overall idea is perfect! Now we just need to tweak it for you, and un do some of your history.

Lol that is def it!  I'm on a mission to undo the damage =)  I overcame an eating disorder and am changing my entire thinking regarding nutrition.  Thank you so much for ur response. 
 
I am doing a Mon/Tues/Th/Fri routine workout.  I used to go all out cardio, but now that I know the benefits of weight training I usually mix it up.  I'm still learning the names of all the training zones/machines...so it might sound confusing.
 
Mon- early morning cardio for 20 min, eat, weights for inner/outer thighs/hams/biangular chest/seated row  I try and do around 25-40 lbs weights for upper body with 8-12 reps, 3X each machine; for legs weights around 50-60, 25reps, 2X, then I do cardio for 10 min, with cool down
 
Tues-  oblique machine, 30lbs, 2X
          inner/outer/hams = same
          arms/chest = same
this workout is a bit shorter b/c I do 40 min interval cardio afterwards
 
Wed-off
 
Thurs-all cardio day, stairmaster
 
Fri- weights day, same as above, with 20 min cardio after
 
Sat/Sun-off (but I'm active)
 
Does an off day literally mean OFF?  or can I do some cardio? 
 
I checked and my baseline cal intake to lose weight should be around 1450cals.  Right now I'm around 1400 daily.  I'm starting to see small improvements, I lost a pound of FAT, and my muscles feel stronger, especially arms.  It's been about 3 weeks. 
 
What do u think if I aim for 1300 cal/day?  And is it a good idea to do arms/legs/chest in one day?  or should I split up the days and do one day only upper body, another day lower?  I want to tone up, not really bulk up...are my weights too little/too much?
 
Any info would be helpful =) 
Thank you so much!

I am having a hard time finding time to give you the attention you need, smartass comments in in stupid threads, I have time for, a real help session I am finding difficult. So what I don't finish, I will come back to later today, time permitting.

1 st off if you lift weights and you are in a caloric deficate, or maintance, you will not get giant muscles, so you don't have to worry when hitting the weights.  You should train like a guy (or should I say human, because that is more accurate), not the abduction machine. Even if you are iin a caloric surplus, you still will not get man muscles, although yes at that pooint you will gain mass.

Of the cuff, I wise investment for you, would be looking into the New rules of lifting for women http://www.amazon.com/s/ref=nb_ss_gw?url=search-alias%3Dstripbooks&field-keywords=New+rules+of+lifting&x=16&y=20
. Take a look at Jane's journal, in the online journal section, as she is currently doing the routines outlined in that book. It is a really good all around primar, about working with weights, geared twords common women's goals. I did the men's programs for 6 months or more, but I have goals more twords signifiacant strength, and I am happier with more muscluar and larger size. Theer is also common sense dietary info, that is helpful, and not a Nazi dietary lockdown,, ie easy to stick with, healthful, geared twords your goals  and full of common sense.

Honestly, you would be better off using free weights, but if you feel more comfortable on machines, well, you can do that.

you should really have one day off a week minimum, let your body recoup it self, it will help with injury prevention, and loss of motivation, as well as giving your muscles time to heal a grow a little. If you must just must run, ok you can, but don't go run a maraton, go for a hike or something instead.


If you are tracking your  your progress (duh, you are ), and your results are going the right way (which it seems they are), than leave your diet alone, it sounds like you found the sweet spot. You'll need to re-adjust later, butfor right now they sound on target.

We can talk about exercise more later as I must actually go and do my job.
 

Thanks for the book advice!  I decided to go take a look at it, and wasn't planning on buying it but it's so good that I did.  I've actually managed to pump up my metabolism to the point where last night i woke up around every three hours with no alarm...i didn't eat, just drank some water and went back to bed...but i thought it was hillarious.  I'm eating around 1600-1800 cals/day with no sweat!  I can't believe it, and I'm super happy and feel insanely energized.  I haven't gained weight, in fact I lost .5 in on my waist and about a lb of fat on the scale (after 3 weeks).  The more I read about nutrition, the less I feel guilty about my caloric intake and realize that I can become a cal burning machine if I have a healthy lifestyle that includes weight training (like my bf, whose metabolism and form never ceases to amaze me). 
 
The book is wonderful!  It was hard for me to start weight training on the machines cuz it's a predominantly male area, but I was like screw it, it's my health too.  Now, i have to overcome the almost entire male section-the free weight section of my gym.  Last time I worked out, there was an elderly man who screamed out "what the hell is going on here!  Since when do women lift weights!  This is ridiculous, there's no room anymore!"  I just laughed to myself.  I know I can do it, and plan to start the plan on Monday.  As for tomorrow, I'm doing legs and post cardio, interval. I'm feeling my upper body become stronger, and honestly I'm a bit freaked out, cuz I had almost no upper body strength and now I'm starting to feel muscle mass...like WHAT!  but I'm gradually welcoming it, just that most of my fat is on my hips/upper thighs and I would like those areas to be sculpted much more than my upper body which is slender to begin with.
 
Again, thank you!

I will simply jump in to say:

You go, girl!

NO Problem Lilmunckin!

The book should serve you well.

If and when you have anymore q's post away.

I am glad to know you are feeling good about yourself, your eating, and training.

Don't ever let the boy's make you feel uncomfortable about lifting. It is the way to go!

don't forget that the weight gain could be muscle gains.
Linda

Why is it that society embraces men who train their bodies and eat on a schedule and drink protein shakes, but when it comes to women, it's a shocker for most?  I just want to say that we're frikin HUMAN too! and are just as capable as anyone else to be fit, strong and healthy! 
 
So far, it seems as if everyone around me is shocked in a not so helpful manner at my routine (except for my bf whose support I always have =) )  They would rather see me binging and not see me purging, than eating regularly and working out with weights and supplementing with cardio instead of my former freak cardio to nowhere sessions.  I have to admit, it shocked my bf a bit when he truly realized that I'm on the same routine he is, except he's on a bulking wave, and I'm on a getting fit and strong one.  But, he's been supportive...still, he also has that man/woman separation in the gym thought. 
 
Of course it could be easy for me to eat any ol' crap at any ol' time and workout out on the lil cardio machines to please the narrow-minded, but screw that!  I'm on a mission to be fit and it's not easy AT ALL, the funniest part is that personally, doing the proper nutrition/workouts is not difficult for me to stick with...but all the negative energy...it's suffocating...and hurtful. 
 
For years I've battled an eating disorder on my own, and now I finally found my rope...a healthy lifestyle...not a desperate attempt, but a gradual lifelong process of loving myself and treating my body right. 
 
Thank you for ur support, and for this forum. =)

ORIGINAL: lilmunchkin


For years I've battled an eating disorder on my own, and now I finally found my rope...a healthy lifestyle...not a desperate attempt, but a gradual lifelong process of loving myself and treating my body right. 

Thank you for ur support, and for this forum. =)

 
Congratulations,lilmunchkin....glad you're on your way!
My oldest daughter suffered from anorexia for years (still does) and I've tried and tried to get her into the gym...but to no avail...I guess its like any type of addiction...you've got to want it for yourself!
 
I'm happy for you and you know all of your DBB family are here cheering you on!
 
keep up the good work!

ORIGINAL: lilmunchkin

Why is it that society embraces men who train their bodies and eat on a schedule and drink protein shakes, but when it comes to women, it's a shocker for most?  I just want to say that we're frikin HUMAN too! and are just as capable as anyone else to be fit, strong and healthy! 

So far, it seems as if everyone around me is shocked in a not so helpful manner at my routine (except for my bf whose support I always have =) )  They would rather see me binging and not see me purging, than eating regularly and working out with weights and supplementing with cardio instead of my former freak cardio to nowhere sessions.  I have to admit, it shocked my bf a bit when he truly realized that I'm on the same routine he is, except he's on a bulking wave, and I'm on a getting fit and strong one.  But, he's been supportive...still, he also has that man/woman separation in the gym thought. 

Of course it could be easy for me to eat any ol' crap at any ol' time and workout out on the lil cardio machines to please the narrow-minded, but screw that!  I'm on a mission to be fit and it's not easy AT ALL, the funniest part is that personally, doing the proper nutrition/workouts is not difficult for me to stick with...but all the negative energy...it's suffocating...and hurtful. 

For years I've battled an eating disorder on my own, and now I finally found my rope...a healthy lifestyle...not a desperate attempt, but a gradual lifelong process of loving myself and treating my body right. 

Thank you for ur support, and for this forum. =)

Two things that you can keep in mind, to help your state of mind...

1, You hve noio idea how many post come through this board, about men complaining that no one understands, why they work out they way they do or eat the way they do. So the men get it enough too. Many people critise what they themselves don't have the mental and and physical fortituted to do.

2. Soon, Soon, all the people in your life will notice not only your fitness, but your fantastically feminine and strong shape, and wonder how you did it. You will tell them what you are doing, they will roll their eyes and say they can't or won't do that, and go for a run. You in tern will roll your eyes, since you know better,  and still have the most enviable body in your peer group, and get to enjoy food!

LOL!  i LOVE that last part about enjoying food!  It's so true! 
 
Bulkingup- Thanks u for ur comment!  I think it's great that you have tried to help out ur daughter.  I wasn't so fortunate to have a positive support in that way.  I was actually bulemic for almost 7 years on and off.  I also was anorexic, but that was temporary, before I was taught how to make myself throw up by a friend back in highschool.  It's a hard struggle, because you know you shouldn't be doing it, and that you're hurting yourself and others, but you do it anyway-sometimes as a way of dealing with stress/negative emotions, and at a point it becomes habitual.  I had an abusive ex bf and was in an unhappy relationship for the entire time I was bulemic.  It was my escape from the pain I felt emotionally.  I knew it was awful, and would go months without an episode, but would eventually return to it.  All throughout I was pretty much starving my body, not willing to acknowledge what I was doing to my body.  I looked healthy, and may have passed off as healthy, but I knew, myself, that I wasn't...and after breaking up that relationship, I made positive changes in my life.  My current relationship is amazing, and he (unknowingly) inspired me towards true health.  Sometimes all people need in life is to have that realization where what they settled for is not what they need or how things should be.  I saw that I could either go on the rest of my life starving myself, feeling guilty about eating, constantly exercising with no great results, throwing up every time I overate, and feeling miserable about it while I progressively hurt my body OR I could kick the bologna and face the truth, that only I could make MYSELF a better person (with God's help, ofcourse). 
 
You're right, you have to want it for yourself.  Sometimes, it's hard for people to change, but I knew that I wanted to be a positive role model for my future children, and didn't want them to face the issues I faced.  A great role model makes all the difference. 
 
Before doing research, I had no idea that I can control my metabolic rate and all the benefits of calories, etc.  The gym is great, but nutrition is everything.  I was discouraged at first b/c I could hardly get in 1000 cal a day w/ 5-6 meals without feeling so full and awful...butttt the body is amazing! and I had hope, and now I'm getting in a healthy 1600-1800 avg intake, and losing inches.  Does your daughter know about the facts?  B/c mainstream America seems to preach all the WRONG information.

ORIGINAL: lilmunchkin


Before doing research, I had no idea that I can control my metabolic rate and all the benefits of calories, etc.  The gym is great, but nutrition is everything.  I was discouraged at first b/c I could hardly get in 1000 cal a day w/ 5-6 meals without feeling so full and awful...butttt the body is amazing! and I had hope, and now I'm getting in a healthy 1600-1800 avg intake, and losing inches.  Does your daughter know about the facts?  B/c mainstream America seems to preach all the WRONG information.

unfortunately no....she's one of those who believe everything she sees on the tabloids in the checkout aisle of the supermarket. It's really a shame because she's a very intelligent girl...a college graduate...but we aren't as close since she moved away...and she refuses to attend any family function that has a meal involved...
 
I just keep hoping that one day she'll want it for herself...want to be healthy.
 
anyhow...not trying to jack your thread...I'm really happy for you...seems you're really doing great! Keep up the good work!