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  1. #1
    Junior Member laguera's Avatar
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    I'm new to this dieting and nutrition thing and looking for some advice and help with diet ,etc.Any help is greatly appreciated.



    My stats and goals:

    Female

    Age 30

    Weight(roughly) 180 pounds

    Not very active in gym as of yet

    To lose 40 pounds by end of this year





    I am going to start going to the gym within the next month and need some advice on diet and supplements.I want to lose a total of 40# by the end of this year.Is this doable or should I start with a lower goal?If anyone can recommend a diet I would greatly appreciate it.

    Thanks in advance

  2. #2
    Senior Member Stay Puft's Avatar
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    40 pounds is a modest goal and definately attainable IMO.



    Here is a great start for your diet. It is simple and appeals to someone like yourself, I think .



    As far as supplements are concerned: SesaThin is a good start. No stimulation and good for fat loss. Once you are more actively exercising and are comfortable with your new diet it will be a good addition.

  3. #3
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    Stay Puft, you beat me to it. That is pretty much what I was going to reccomend, verbatim. I would add Green Tea, or the extract, as it will help with fat loss, and is good for general well being. Fish oil caps, at 6 per day, for the same reasons.



    Jason
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    <span style="font-size:10pt;line-height:100%">Use discount code <span style="color:blue">JPG473</span> at www.trueprotein.com for a 5% discount.</span>

  4. #4
    Senior Member Green Man's Avatar
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    Laguera,



    40lb is do-able, but if you are large framed & over about 5'6", you may find 140lb to be uneccessarily thin. I would suggest you aim for 160lb (which could be done easily in 3 months), then stay there for a few weeks. Take a good look at yourself & have your bodyfat measured, then decide on the next step. you may want to lose another 20lb - or you may decide on 10lb or even 30lb - I don't know your frame.



    My wife is 5'7" & big boned. She never wants to go below 160 because a) it's too much like hard work for a 38yo with low thyroid levels, and her boobs start to shrink.



    Stay Puft has posted a link for a carb cycling diet, which IMHO may not be appropriate. It's quite a specialised diet which may work wonders for bodybuilders, or as a quick fix. However, I've tried it, and it's too extreme for me. I prefer to eat a reasonably normal diet.



    At 30yo, 180lb, and (I assume) a relative newcomer to training, I believe you need something simple & straightforward that will serve to re-educate your general dietary practices & provide a foundation for staying at your target weight indefinitely.



    I would suggest the following 6 point plan.



    1) Reduce total calories to around 1,200. This should be sufficient to put you in a negative calorie state without being too restrictive.



    2) One day a week, up your calories to 1,500 to 1,800. This prevents the starvation reflex from kicking in, and also allows you a 'cheat' day where you can indulge a little without having to beat yourself up over it.



    3) Get to know the nutritional values of the foods you usually eat, then aim for a diet for about 70-80g protein, 20-30g fat and 125-150g carbs per day.



    4) Balance these meals so that the protein is spread out evenly during the day, but most of the carbs are eaten in the morning. A typical diet plan would be something like



    Breakfast : Oatmeal with skim milk or similar cereal based combo.

    Morning snack : Fruit & a glass of skim milk

    Lunch : Tuna / lean meat (or occasionally egg) sandwich with a minimum of butter. Use the lowest fat mayo you can find for the tuna. (I find tuna on its own completely inedible)

    Dinner : Generous portion of lean meat or fish & as much non-starchy veg or salad as you like



    As long as you stick to 3 & 4, substitute whatever foods you enjoy. You don't need anything crackpot. A couple of glasses of wine a week aren't going to hurt either.



    5) A minimum of 4 x 40 mins of aerobic activity a week. Anything that gets your heart rate up to 120 - 140 will do the trick.



    6) Supplements should be a daily multivit & fish or flax-seed oil - the fatty acids improve your carbohydrate metabolism. You probably don't need anything else at first.



    This should have you dropping 2lb a week. If you start to drop faster than this, increase your carbs a little on the evening meal. If it you stick to it and don't lose 8lb on the first month, think about adding a thermogenic like HEAT or HotRox. Not sure about sesathin - I keep hearing funny side effects about it, though some people swear by it.



    Good luck & feel free to PM.
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  5. #5
    Junior Member laguera's Avatar
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    Thanks everyone for all of your advice.

    I am 5'11 BTW



    Typically here is the problem that I encounter everytime I try to diet.I am no good and I mean the worst for counting calories and carbs.I am probably the only person on this forum that does not own a scale or any type of gadgets that may help.I just really can't afford these types of things at this point.I have a wish list of items that I want to purchase and I keep a close eye on the sales every week,keeping my fingers crossed that something on my list goes on sale.



    Anyway,I guess what I am trying to say is that I really need help mostly with a diet and how to go about counting calories and carbs.I'm an idiot in that department like I explained before.Can someone post a sample diet for me to go by?Or did I miss it already in the page that Stay Puft posted.



    Thanks again guys for your help and advice.

  6. #6
    Senior Member Stay Puft's Avatar
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    You are definately perfect for Carb Cycling. Dieting is easy once you are able to recognize and establish the things that should be eating. Once you get informed you can manipulate said foods in to delicious meals that are low-cal/carb. Read the article I posted and follow it. I know you'll do well, if your dedicated and informed.



    I forgot to mention: you bodyfat % is perfect for Phenogen. I recommend supplementing that in addition to the SesaThin. You can read around and you'll see favourable feeback in regards to stacking the two.

  7. #7
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    You dont need scales and devices for counting calories. Ive lost over 30lbs of fat in the last 6 months and have never measured a single meal.



    What you need to know is what foods are ok to eat and what foods are bad for you. Then its all about portion size. You dont need anything but your eyeballs and hands for this.



    Here is a simple way to do it; http://www.diabetes.ca/files/plan_your_portions.pdf



    Meats high in fat are bad. Stick to Chicken \ turkey breast, white fish or salmon & tuna for your meat sources. Eat beef, pork, dark chicken and turkey very sparingly.



    Veggies: Stick to greens as a staple of the diet. Spinach, Green Beans, letuce, cabbage, broccoli etc. Stay away from starchy root veggies like baking taters, gold taters etc. Sweet potatos are ok.



    Fruits: I stick mainly to apples and oranges becuase it is simple. Keep away from high GI fruits like Pineapple, raisins, watermelon, fruit juices sweetened with sugar.



    Eat pasta sparingly or only as a treat \ side dish early in the day.



    Know the glycemic index. This is free, you have the internet, it is worth reading and knowing about how these foods work in your body.



    http://www.becomehealthynow.com/article/carbs/8/



    You should be eating 5 times a day and drinking lots of water. This gets your metabolism going. So does drinking green tea. You can find all kinds of green teas flavored with fruits and flowers at tea shops. this is part of my day that I enjoy now. Hydration is extremely important. It helps keep your body systems working like they should.



    Example Diet:



    Breakfast: Steel Cut Oats, sliced strawberry & Milk



    2 hours later: Apple or some trail mix & big glass of ice water.



    Have a glass of green tea or oolong tea



    Lunch: Grilled Chicken wrap loaded with veggies and honey mustard as a dressing (stay away from mayo) drink another big glass of ice water



    2 hours later: Orange and big glass of water.



    Some more green tea.



    Dinner: Baked Lemon Herb Salmon, Small sweet potato, & a slice of rye bread. Large glass of water, cheat with wine.



    Before Bed; small cup of cottage cheese & more water.



    Lastly you have to work out. I am in the gym 4-6 days a week and I dont skip this. The gym is where you are going to get the work done. the diet is fuel for the machine. You are priming your body to work at its best and make the most use of the food you are putting into it. It will make you feel better but the diet alone is not going to shed the fat. So get in the gym and start a cardio and weight training program. If you cant afford to go to the gym start jogging 40 minutes 3-4 times a week and buy a book or dvd on pilates or something like that.



    hope that helps.

  8. #8
    Junior Member laguera's Avatar
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    I would like to once again thank all of you for your great advice.I really appreciate it.Hope you all have a great day!

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