My ideal body

staceys

hi everyone i'm just wondering could anyone help me out with my diet and the best types of exercises to do to get the body i want. i'm 5"3 and 9 stone my ideal weight would be 7st 11lbs - 8st. Would it be realistic to get to my target in 2-3 months?
What I want:
tight flat belly NO love handles to be seen
legs with a gap in the middle no fat rubbing together at the tops
just firm all over no wobble.
tight bum no jiggle
and im not sure what their called but shoulder bones more defined


And I'm just wondering if you wanted to lose weight in your face what would be the best foods to avoid i know you cant spot reduce but best foods to prevent the puffy look.

An average day
Breakfast: 2 slices wholemeal toast with flora
orange juice

11o clock snack: apple& garnola bar

Lunch : plain white bagette roll 3 slices denny ham
4 digestive biscuits

3o clock snack: some sort of chocolate bar

Dinner: skinless chicken breast
Cornetto
Diluted ribena

PeakOutput

what age are you?

3 slices of ham and a chicken breast isnt enough protein try and get protein in with every meal

you could probably hit your goal in 3 months with a great diet and a good weights and cardio programme

you wont do it with just diet i dont think

staceys

I'm 17, how much protein should you be getting would you say?
Could you recommend me a good cardio &weights programme for what i want?

PeakOutput

im sure people who know more thanme will be able to advise specific diet plans and programmmes but have a read threw the stickies in the mean time to get an idea

carl456

The stickies are full of info and will prob give you a guide of where you need to go from here, if your a member of a gym you could ask one of the trainers to give you a program to follow, definitely drop the biscuits, bars and white baguette roll. at your weight 100-120 grams of protein should be enough.

arse..biscuits

staceys wrote: »

4 digestive biscuits

3o clock snack: some sort of chocolate bar

I'm no expert but you could start by ditching these

Jimmy Bottlehead

The girlfriend found that by doing Starting Strength and knocking a tonne of gluten/wheat outta her diet, she started looking way better and in short time too.

Putting it bluntly, your diet right now is the shíts, but sure everyone's is before they get informed.
Up the protein (chicken, turkey, fish, red meats, eggs, etc), lower the carbs (esp white ones), be smart with snacking (snack with the likes of nuts, they will fill the gap and you'll find yourself eating less crap), and lift heavy weights. Seriously. The big scary ones in the 'boys' part of the gym. It's scary, intimidating, unnatural... and it will get you results, and you will then laugh at how you used to be scared of it.

Chet Zar

Four quick tips for you:

1) Sort out diet
2) Work out at a higher intensity
3) Use weights
4) Check out this really great website, directed towards women: www.stumptuous.com

BenEadir

Jimmy,

Don't mean to hijack the thread but isn't there some sort of guideline about only eating carbs (as few as possible) before Xpm and only protein after Xpm or something like that?

I've just completed the C25K program and want to start "Starting Strength" to generally firm up all round (much like Stacey's goal) but although I've tidied up my diet I know it's far from perfect.

Could you give us a general jist of a daily diet which would be a good template for those of us looking to lose weight and transition to a sustainable long term diet?

Cheers,

Ben

Jimmy Bottlehead

BenEadir wrote: »

Jimmy,

Don't mean to hijack the thread but isn't there some sort of guideline about only eating carbs (as few as possible) before Xpm and only protein after Xpm or something like that?

I've just completed the C25K program and want to start "Starting Strength" to generally firm up all round (much like Stacey's goal) but although I've tidied up my diet I know it's far from perfect.

Could you give us a general jist of a daily diet which would be a good template for those of us looking to lose weight and transition to a sustainable long term diet?

Cheers,

Ben

On the 'no carbs after X time'... I've read some articles that support it, and some that say it's nonsense. I'm not entirely sure myself, I think more than anything it's down to how many carbs you take in, rather than when you take them in.

I mainly bulk myself but I've seen my girlfriend trim up a lot the past 3/4 months. She'd maintain that a lot of this was because she is on a gluten free diet (she's gluten intolerant), along with the heavy weights.

I wouldn't feel too comfortable coming up with a diet for someone who wants to trim up, but a rough outline would be to up the proteins, lower the carbs and don't be afraid of healthy fats.

Try to aim to eat about 4-6 times a day, some of these can be wee snacks. And get protein in at every meal - easiest thing is to pick a protein and then create the meal around that.

And allow room for cheat meals or snacks here and there... a 100% perfect diet isn't essential, and cheats will keep you sane. Just keep tabs on it though.

PeakOutput

BenEadir wrote: »

Jimmy,

Don't mean to hijack the thread but isn't there some sort of guideline about only eating carbs (as few as possible) before Xpm and only protein after Xpm or something like that?

I've just completed the C25K program and want to start "Starting Strength" to generally firm up all round (much like Stacey's goal) but although I've tidied up my diet I know it's far from perfect.

Could you give us a general jist of a daily diet which would be a good template for those of us looking to lose weight and transition to a sustainable long term diet?

Cheers,

Ben

theres no time frame for eating protein your body can apparently handle it at any time

john berardi recomends not only eating starchy carbs 0-4/6 hours after working out as that is when your body can best deal handle them, other than that youc an get all the carbs you need from your vegetables

BenEadir

Jimmy & PeakOut,

I'd appreciate your thoughts on the following typical days diet for a 42 yr old man, 183cm, 94kg trying to tone up, get fit enough to run 4 x 10k races a year (social running only) and drop down to 85kg by Xmas.

Brekkie
- Small bowl of low fat natural yoghurt with a spoon of honey and a good sprinkling of Lizi's Original Granola (http://www.lizis.co.uk/index.php/products)
- Two slices of wholegrain toast with butter and marmite
- Two poached eggs
- Half pint of freshly made juice drink made from celery, lime juice, apple, cucumber and avacado.

Mid morning
- An apple

Lunch
- A tin of John West Skippers (http://www.john-west.co.uk/our-products/brisling-and-sild/skippers-in-tomato-sauce/#product_60)

Mid afternoon
- A few handfuls of Tesco Whole Food Trail Mix (http://www.mysupermarket.co.uk/tesco-price-comparison/Nuts_And_Seeds/Tesco_Whole_Foods_Trail_Mix_300g.html)

Dinner (6pm)
- A medium size portion of freshly made Lasagna + 1/3 of a white garlic baguette.

Evening (9pm)
- a couple of slices of ham. Tesco/Shaws standard stuff.

Am I kidding myself that this is a good diet?

I know it's a whole lot better than my previous diet but I'd appreciate your thoughts and any tips you want to impart.

Regards,

Ben

PeakOutput

BenEadir wrote: »

Jimmy & PeakOut,

I'd appreciate your thoughts on the following typical days diet for a 42 yr old man, 183cm, 94kg trying to tone up, get fit enough to run 4 x 10k races a year (social running only) and drop down to 85kg by Xmas.

Brekkie
- Small bowl of low fat natural yoghurt with a spoon of honey and a good sprinkling of Lizi's Original Granola (http://www.lizis.co.uk/index.php/products)
- Two slices of wholegrain toast with butter and marmite
- Two poached eggs
- Half pint of freshly made juice drink made from celery, lime juice, apple, cucumber and avacado.

Mid morning
- An apple

Lunch
- A tin of John West Skippers (http://www.john-west.co.uk/our-products/brisling-and-sild/skippers-in-tomato-sauce/#product_60)

Mid afternoon
- A few handfuls of Tesco Whole Food Trail Mix (http://www.mysupermarket.co.uk/tesco-price-comparison/Nuts_And_Seeds/Tesco_Whole_Foods_Trail_Mix_300g.html)

Dinner (6pm)
- A medium size portion of freshly made Lasagna + 1/3 of a white garlic baguette.

Evening (9pm)
- a couple of slices of ham. Tesco/Shaws standard stuff.

Am I kidding myself that this is a good diet?

I know it's a whole lot better than my previous diet but I'd appreciate your thoughts and any tips you want to impart.

Regards,

Ben

first of all i am by no means any sort of expert and still consider myself a complete beginner although it hasbeennice to have people start commenting on things as they improve from the gym so thats were im at so take my advice for what its worth

you seem to have a reasonably healthy diet there

but i would say you probably need to eat a bit more (your a big guy im 6'2 and weigh 95kg and i know how much i need to eat) so i would say make your snacks a little bit more substantial and make sure your getting at least 15g of protein with each meal / snack i like to try for 30g at least

on the breakfast side of things if you can make the juice drink a smoothy instead that would be a little better but its no biggie, yournot eating very much between breakfast and dinner really so if you can spread the meals out a bit more

but again its probably a massive improvement n what you were eating and im no expert

unless you hate it i strongly recomend a weights programme

metamorphosis

My 2c is that you seriously need to get veg in there - preferably green leafy variety. That's what stuck out as a sore thumb for me anyway.

How Strange

staceys wrote: »

hi everyone i'm just wondering could anyone help me out with my diet and the best types of exercises to do to get the body i want. i'm 5"3 and 9 stone my ideal weight would be 7st 11lbs - 8st. Would it be realistic to get to my target in 2-3 months?

OP, I know everyone is different in terms of shape and size but I'm exactly the same height as you and personally I think that's far too thin for your height. Perhaps aim to lose 7lbs but anything below 8stone is too thin IMO.
I know you're young but I'd be concerned about setting unrealistic expectations and then not being able to see what a healthy weight is.

What I want:
tight flat belly NO love handles to be seen
legs with a gap in the middle no fat rubbing together at the tops
just firm all over no wobble.
tight bum no jiggle
and im not sure what their called but shoulder bones more defined

Are you sure you have all these things from being 9stone? Also remember if you don't have defined collar bone anyway the chances are you won't get it through weight loss. Some things are genetic and you can't change them. I have an ar5e beyonce would be proud of and even if I'm 8.5stone it's still relatively big.

And I'm just wondering if you wanted to lose weight in your face what would be the best foods to avoid i know you cant spot reduce but best foods to prevent the puffy look.

Your face is usually one of the first places to lose weight hence why people notice quite quickly. Depending on body shape, if you're pear then your hips and thighs are probably the last or for apple your stomach.

An average day
Breakfast: 2 slices wholemeal toast with flora
orange juice

11o clock snack: apple& garnola bar

Lunch : plain white bagette roll 3 slices denny ham
4 digestive biscuits

3o clock snack: some sort of chocolate bar

Dinner: skinless chicken breast
Cornetto
Diluted ribena

Your diet isn't great at all. Too much carb - toast, granola, white baguette, biscuits and then all the sugar - granola, biscuits, chocolate, cornetto.
There is very little protein, very little fruit and no vegetables. There are lots of stickies and other threads to get info from but start taking more protein and lots more vegetables.

Because you're young I'd say if you cleaned up your diet you would probably lose weight quite quickly but make sure you change your diet for the better as it should be a long term weight loss rather than the start of yo-yo dieting.

BenEadir

ULstudent, you're right. I need to get more veg into the diet. I don't know what or how (a real sign I don't eat much veg!!) but I'd better start somehow.

Ben