Advice badly needed!!

happyfeet2010

Hi there,

I’m a woman, 5ft 5, 10stone 11 lbs. I want to be 9stone.

Breakfast- porridge

Lunch- fruit and chocolate rice cakes (3-6 cakes)

Dinner- wholewheat pasta and veg (sometimes with chicken)
Other days- meat and 2 veg

• I only eat chicken and fish
• Can’t eat eggs
• I drink water all the time
• Alcohol- once a month- 3 or 4 drinks

Exercise-

• 6 or 7 times a week for an hour- I do one of the following every day-Pilates, boxercise, walking, aerobics, swimming.
• I also do strength training 3times a week- 3 sets of 20 reps.

I have been on this health kick of mine since the 27th of September. I have only lost 3pounds and my clothes are a little looser..
What I want to know is what I am doing wrong! I'm trying so hard- given up junk food, (used to have such a sweet tooth), loved bread, very little exercise.. and I have completely changed all that now.. so I am a little disappointed with results!

Thanks in advance for your help/advice!

EileenG

For a start, you need to improve the quality of your food.

Porridge is okay as a breakfast, but not the best you could do. Ideally, I'd like to see a protein in there.

Lunch is terrible. Whoever told you rice cakes were a health food was lying. Rice cakes have a higher gi than table sugar, so they'll cause a massive insulin spike that will make it next to impossible to burn fat.

Dinner: chicken and fish or meat with veg is fine, but I suspect the portion of pasta is a lot bigger than you think.

Open a free account with www.fitday.com and enter your food in that to get an idea of your total calories and protein etc.

I strongly suspect you are not getting enough protein or healthy fats.

happyfeet2010

wow.. thanks for the reply!.. some intresting comments..

Breakfast- what could I eat in order to get in protein?
Up until a week ago I used to eat kellogs cornflakes for breakfast. Swapped it for porridge, I find that it fills me up for the day.. I don't snack on stuff as much.. (as in fruit/ rice cakes)

Bit shocked about rice cakes!! I eat them instead of eating bread! So what are my alternatives?
By the way... I love bread... wouldn't mind going back to eating it again.. but have heard that it bloats you up... so that's why I have stayed off it.. I am unsure as to whether it has any effect on me with regards to bloating- as I gave up bread, along with junk food and started exercising more- so tummy is a little smaller...


What foods provide healthy fats?
What foods provide protein?
Is it ok to take whey protein supplements on my veggie meal days? Or will the calories outweigh the benefits according to my fitness regime?
Also- when I said "meat" I meant- chicken or fish- i don't eat red meat.

thanks again...

keep the advice coming!!

Mellor

happyfeet2010 wrote: »

By the way... I love bread... wouldn't mind going back to eating it again.. but have heard that it bloats you up... so that's why I have stayed off it.. I am unsure as to whether it has any effect on me with regards to bloating-

9/10 bread doesn't bloat people. some people have a reaction, but most people who claim they get bloated simply eat too much.
Bread has a huge amount of cals, pretty much simple carbsm the ones to avoid.

What foods provide healthy fats?
What foods provide protein?

Eggs
Why don't you eat them?
Try sneak on into your porridge, oats, small bit of water, 1 whole egg, heat it up and keep mixing it. Add more water if needed, I do it from time to time, not much difference in flavour or texture, its justa bit different, just as nice imo. Mix well.

Is it ok to take whey protein supplements on my veggie meal days? Or will the calories outweigh the benefits according to my fitness regime?

No. You are trying to lose weight, you don't need to supplement protein. This is just ruining any deficit you have.

By all means, have a whey shake for a protein source, but you have to replace something else with it.
Basically, there is no magic food, if you are not losing weight you are eating too much. Watch portion size,

rocky

OP, eat whatever you want (even rice cakes! :eek: ).

As long as you are:
1- creating a 500kcal /day deficit (either through diet, exercise or both)
2- eating enough protein (1g/pound LBM)
3- weightlift 2-3 times a week...

...you'll lose body fat (not only weight).

Guaranteed.

Why complicate things, why add more restrictions than necessary? Sure, experiment with what works for you, but the above principles are general, they apply to everybody. You may then: lower carbs, increase fat, etc etc, if you think it'll work, but these do not work for everybody, so I don't think we should recommend them automatically for people that start threads looking for help.

PS. Low-GI is ineffective in bodyweight control, see a post of studies by Alan Aragon here: http://forum.bodybuilding.com/showthread.php?p=253661301#post253661301

happyfeet2010

Heres what I do for strength training- 3 sets of 20 reps.. *taken from operation transformation website*..
I just started doing them about two weeks ago.. never thought about doing strength training before...

Sumo squats
• Lunges
• Press ups
• Pec decks
• Upright rows
• Dead lifts
• Side bicep curls
• Dips
• Side leg raise
• Bum kicks
• Sit ups

• Should I do more exercise? Should I increase my one hour aerobic exercise to two.. if I have time? Will it have any effect?
• Could I do more strength training?
• If bread has a huge amount of calories- what else can I eat? Or.. whats the healthiest brand/type of bread to eat?
• Am I eating enough protein?- if about 3 of my meals a week contain either chicken or fish.. other meals are just vegetarian meals...
• I'm so confused! First I thought rice cakes were a good alternative to bread, then I found out rice cakes contained too much insulin and are bad, then I found out that they don't make any difference, and I also found out bread are high in calories!! Ahh!!
• What are the types of food I can eat for lunch or for a snack that will be healthy and readily available?

Eggs- had them as a child and they made me sick.. so thats why I'm not keen on eating them... however.. I can eat them if they are mixed with other things..
I'm not sure about mixing egg and porridge together.. just started eating porridge this week... but I suppose theres no harm in giving it a go!

gymfreak

My first word of advice....relax! OP your trying to change your lifestyle and diet and things like that take time before they turn into habit. To be honest since your just starting out I'd nearly be thinking that like what Rocky said focus on making a 500kcal day/ deficit.

Start small and simple..open an account on fitday and track the foods you eat. This will show you how much protein, good fats etc that your getting each day. IMO, after being consistent with this for a few weeks you can then start refining your diet bit by bit and worrying about the likes of GI etc..

With regards to snack foods..
*fruit..lots of it..(some people may disagree, but personally can't see ya getting fat from it)
*seeds, nuts (but do be careful and track quantity and all in fitday.com cos they can have alot of calories)
*raw veg like carrots to munch on
*what about a simple tuna salad for lunch??
* yoghurt

So to sum it up
-create an account on fitday.com
-start by making a 500kcal day deficit
-keep up the strength training and exercise
do that for a few weeks and then revise and refine your training and eating.

Frogdog

rocky wrote: »

OP, eat whatever you want (even rice cakes! :eek: ).

As long as you are:
1- creating a 500kcal /day deficit (either through diet, exercise or both)
2- eating enough protein (1g/pound LBM)
3- weightlift 2-3 times a week...

...you'll lose body fat (not only weight).

Guaranteed.

Why complicate things, why add more restrictions than necessary? Sure, experiment with what works for you, but the above principles are general, they apply to everybody. You may then: lower carbs, increase fat, etc etc, if you think it'll work, but these do not work for everybody, so I don't think we should recommend them automatically for people that start threads looking for help.

PS. Low-GI is ineffective in bodyweight control, see a post of studies by Alan Aragon here: http://forum.bodybuilding.com/showthread.php?p=253661301#post253661301

Rocky, while most people that post here looking for help simply wish to "lose weight", I believe that the regular users of this forum (and the Nutrition & Diet forum) prefer to give advice on how to lose bodyfat in a healthy manner through eating nutritious food (and creating a maintenance calorie deficit), rather than, say in an extreme example, eating nothing but Mars bars and chips yet still maintaining a deficit.

rocky

A healthy diet does not become garbage if you include rice cakes.

This 'all or nothing' approach may work for some, but for most beginners is a factor in inconsistency and lack of perseverence.

Go on, live a little

happyfeet2010

Ok.. I tracked all the foods and exercise that I ate/did yesterday..

Heres what it looks like..

Calories eaten-1354 calories
Calories burnt 2422calories

Fat- 20%
Carbs- 59%
Protein 21%

Another graph shows- 345% of Manga and 215% of selenium!! seems very high!
Carbs- 157%
Protein 156%

What do you think? I'm very confused..

EileenG

21% of 1354 calories is 71g of protein, which is not enough if you are dieting. 60% carbs is a very high proportion when you are cuttiing.

Eggs are great, and salmon is a brilliant source of healthy fats.

Try Ryvita rather than rice cakes, they have similar calories, but are much lower gi. Taste better too. Bread is around 90-100 cals per slice, which is a huge chunk of your daily allowance.

As a general rule, I'd suggest you work out your calorie limit, then the amount of protein and fat you need, then allocate the extra calories wherever you want them.

rocky

You are 10 st 11 = 151 lbs; assuming 30% fat (which is ok in untrained women), that's ~105pounds LBM (lean body mass).

My recommendations:
Your estimated BMR(RMR) (from g'em's post here http://boards.ie/vbulletin/showpost.php?p=50956807&postcount=17) is 1495.6 kcals/day

Accounting for activity: * 1.4 = 2093kcals

Not counting the exercise, you could aim for 1800 kcalories/day for a week and see how you get on. All your exercises will create a calorie deficit which will mean you will lose weight.

My recommendation on the macros:
You ate 71 grams of protein, you should aim for 105g day, that's at least 420 calories from protein.

The rest, 1800 - 420 = 1380kcalories you can divide however you want. For example, choose foods that keep you full for longer, like oats, or hummus (with olive oil).

Good luck

Edit: A certain level of fat is also required in a healthy diet, a recommndation is between 0.45 - 1g total weight in pounds, so try fitting between 68-150g fat from healthy sources

happyfeet2010

Wow! shocked that its going to benefit me to increase calorie and fat intake!

Anyway, as suggested.. I'll give it a go!

What healthy foods could I eat to order to do this? Think I'll change lunch and snacks..
Porridge- with egg mixed in.. not too sure about.. am not a huge fan of porridge as it is... but will give it a go..
Salmon.. preparation would be more of a dinner... salmon and 2veg type of thing..

So..lunch- chicken sandwhich, chicken salad wrap, cheese sandwhich, veg soup,
Do they sound ok?
Could I nearly have a sandwhich + soup- if I need to increase calories?
Or sandwhich + fruit

Salad on its own does not fill me up!


Dinner.. I think is fairly healthy already.. so no need to change?

Seifer

happyfeet2010 wrote: »

Heres what I do for strength training- 3 sets of 20 reps.. *taken from operation transformation website*..
I just started doing them about two weeks ago.. never thought about doing strength training before...

Sumo squats
• Lunges
• Press ups
• Pec decks
• Upright rows
• Dead lifts
• Side bicep curls
• Dips
• Side leg raise
• Bum kicks
• Sit ups

You're doing 60 of each of those in each session?

Regardless, you'd be much better off upping whatever weight you are using and doing less reps e.g. 3x12. You should be struggling to complete the last reps of your 3rd set. Once your 3rd set becomes too easy it's time to up the weight again.

happyfeet2010

ya I was using 2kg weights.. bought 4kg weights yesterday.. just have to use them now!! So hopefully that will help...

Seifer

happyfeet2010 wrote: »

ya I was using 2kg weights.. bought 4kg weights yesterday.. just have to use them now!! So hopefully that will help...

How are you deadlifting with 2kg weights?
There's lots of info on here and on the web generally about weight training but you're not burning any significant calories using such light weights.

happyfeet2010

was following operation transformation programme for strength training.. they suggested using 2 water bottles (small ones that you carry around).. which I did for a while.. then I used 2kg...

EileenG

You can go a lot heavier on the weights. I routinely use a 5 or 7kg kettlebell and that's for light lifts like lateral raises. Fill a green bag with books for a quick weight.

Keptic

The more protein for breakfast - the better.

Lunch - wrong, forget about anything that contains sugar, replace fruits with vegetables, also proteins (can be shakes, like soya protein)

More veg, fish and chicken, try to avoid fats, butter, etc. If you have to - use oil of olives. Eat tomatoes, olives, light cottage cheese.
Run, cycle, do some weights. Think of some thermogenic fat burners (Lean System 7, Olimp Thermo Speed Extreme).


Also drink plenty of still water, forget about sparkling drinks (even those with "no" calories) or tea: red or green. Sleep a lot, don't eat after 6.

SpookyBastard

'don't eat after 6'

Why do people keep saying this?! Surely the last time you eat during the day should be based on how much exercise you've done that day and when you stopped, how many calories you've had that day, when you're going to bed (as in how much longer you'll be burning calories doing stuff before you go to sleep), and a half a dozen other reasons? :rolleyes:

Also, surely advice like 'try to avoid fats' should be qualified, for someone new, as to what types of fats to avoid. There are plenty of fats you're gonna need and want in your diet. We have enough fats-o-phobia as it is thank you.

rocky

Keptic wrote: »

The more protein for breakfast - the better.

Lunch - wrong, forget about anything that contains sugar, replace fruits with vegetables, also proteins (can be shakes, like soya protein)

More veg, fish and chicken, try to avoid fats, butter, etc. If you have to - use oil of olives. Eat tomatoes, olives, light cottage cheese.
Run, cycle, do some weights. Think of some thermogenic fat burners (Lean System 7, Olimp Thermo Speed Extreme).


Also drink plenty of still water, forget about sparkling drinks (even those with "no" calories) or tea: red or green. Sleep a lot, don't eat after 6.

^^
Almost one diet/fitness myth per sentence, good going.

rocky

SpookyBastard wrote: »

'don't eat after 6'

Why do people keep saying this?! Surely the last time you eat during the day should be based on how much exercise you've done that day and when you stopped, how many calories you've had that day, when you're going to bed (as in how much longer you'll be burning calories doing stuff before you go to sleep), and a half a dosen other reasons? :rolleyes:

yeah, today I only started eating at 6... should I have stopped immediately?

SpookyBastard

rocky wrote: »

yeah, today I only started eating at 6... should I have stopped immediately?

Yup. I'm afraid it's nothing be celery, water and lemon juice for you for the next couple of days to undo that, Rocky. Don't worry though I'm sure we can spot reduce some of that excess flab

Mellor

rocky wrote: »

OP, eat whatever you want (even rice cakes! :eek: ).

As long as you are:
1- creating a 500kcal /day deficit (either through diet, exercise or both)
2- eating enough protein (1g/pound LBM)
3- weightlift 2-3 times a week...

...you'll lose body fat (not only weight).

the problem is certain foods, like ricecakes or siimilar bad food cause people to mindlessly snack, or to have just one more etc. These foods tend to result in people eating into their deficit.

gymfreak wrote: »

With regards to snack foods..
*fruit..lots of it..(some people may disagree, but personally can't see ya getting fat from it)
*seeds, nuts (but do be careful and track quantity and all in fitday.com cos they can have alot of calories)

disagree with both of these.
Fruit is high is sugar, eating as much as you want will wipe out any 500 a day deficit. most people don't count very well.
Nuts, are even worse, people simply don't accurate account for them

happyfeet2010 wrote: »

Wow! shocked that its going to benefit me to increase calorie and fat intake!

you don't have to increase it, you need to calcualte it more accurately.
I really doubt you ate 1350 calories, as if your were eating this much and excercising as much as you said, you would of been losing weight.
Remember, a little deficit every day during the week is no good if fall apart at the weekend
I'd aim for 1500 a day.

rocky

Mellor wrote: »

the problem is certain foods, like ricecakes or siimilar bad food cause people to mindlessly snack, or to have just one more etc. These foods tend to result in people eating into their deficit.

Yes, some people will be negatively affected by rice cakes. Not all. While others will fall off the wagon with a very strict diet. Again, not all. I keep repeating that the losing fat principles are general and apply to everybody. If a food is causing someone to go over their calories, they obviously do not follow rule 1 in my post, so back to the drawing board . Each individual should decide what works for them, as long as they follow the general principles.

you don't have to increase it, you need to calcualte it more accurately.
I really doubt you ate 1350 calories, as if your were eating this much and excercising as much as you said, you would of been losing weight.
Remember, a little deficit every day during the week is no good if fall apart at the weekend
I'd aim for 1500 a day.

Agree, OP first needs to make sure she tracks calories correctly. But, if she indeed eats only 1350 cals, that is too little for someone that does 1 hr exercise 6 times a week and 2-3 weight training sessions a week. I think she'll be surprised to see that, by increasing calories and giving it a few weeks to see results (and not be scared by daily water weight variations), she may even start losing weight.

Increase calories by 100-200, track weight for 1-2 weeks, then increase again if there's no weight change -> find out the 'real' maintenance, not the value beaten down by excess exercise and too little food. Some very quirky things happen with hormones when these conditions are met (cortisol increases leads to water retention, to name one), but I'm not an expert by any means and can't go into more details...

This is all highly individual and depends on a lot of factors, workout intensity being one.

rocky

SpookyBastard wrote: »

Yup. I'm afraid it's nothing be celery, water and lemon juice for you for the next couple of days to undo that, Rocky. Don't worry though I'm sure we can spot reduce some of that excess flab

Ha! I hear them celerys are the miracle food I've been looking for, negative calories and all that :cool: And sure the lemon juice will burn through metabolism and get it firing again... on all 3 cylinders.

...or something :pac:

Keptic

SpookyBastard wrote: »

'don't eat after 6'

Why do people keep saying this?!

Because I went through it all, with good results.

jimbo32123

hey happy feet, congrats first of all on the life makeover fair play!!

1. i try the porridge option but i place where i think people fall down on it is the amount they take! 28g loose is piles for any one person add blueberries or strawberries or even bananns for a bit of a difference!!

Another thing you dont mention, i was trying to loose weight a while back and dropped around 20kilo's by small tweaks, rice outs out the door, bread out (which i see you dont already, another 2 things i tried that really work is dont eat after 8pm and if your hungry drink a pint of water with a small amount of robinsons sugar frree diluting juice it helps easy the cravings, do this also 10 mins before you eat helps fill you up!!

2 additional pointers i would give would be to try brown rice instead of the pasta and to use frylite instead of cooking or olive oil for your meal preparation!!

SpookyBastard

Keptic wrote: »

Because I went through it all, with good results.

That doesn't make it even close to good advice. Correlation is not causation. If I followed a bunch of diet advice and also wore and orange jumper would that mean I should advise everyone to wear an orange jumper caus it worked for me. Also, even if we assume that not eating after 6 happened to have an effect on your personal success then it would have more to do with the structure of your day and diet than the actual time. For me the same process would involve not eating after 9 or maybe 11. As I'm up later and train later or something. See what I mean?

Besides, there are hundreds of people who go through some of the worst, most unbalanced and down right snake-oily diet fads who can say the same thing. 'Well, eating nothing but apples for 6 months worked for me, therefore it works!'

Maybe I'm coming across harshly but this really gets under my skin. It's bad enough the beauty and fashion industry spends all day telling women that they're broken and then taking advantage of them with pills and potions and magic skirts. But then we have people passing around dreadful, unsubstantiated diet hocus pocus as if it was fact and making the whole thing worse. Why must we insist on passing around magical diet secrets that offer quicker fixes that'll help you drop those last few stone? One of the things that attracted me to this forum in the first place is that is has a tendency to not sound like a weekly gossip rag when it comes to advice on diet.

gymfreak

Mellor wrote: »

Fruit is high is sugar, eating as much as you want will wipe out any 500 a day deficit. most people don't count very well.
Nuts, are even worse, people simply don't accurate account for them.

My first piece of advice to the OP was to open up an account of fitday.com and track what she eats. By doing this the OP would clearly be writing in the amounts of seeds/nuts that she would be eating and also tracking the quantity of fruit. There is no other way around this point, simply weigh the seeds..write it in, seems fairly simple to me. With regards to the fruit, the OP was looking for snacking suggestions. I would regard it to be waaay harder to overeat apples, oranges etc than to overeat ricecakes, oatcakes, bread etc. For example, if she ate 6 apples and 4 clementines, yes you would be talking about in and around the 520kcal mark, but I'm sure she'd be fairly full after that! She'd have in and around (haven't worked out figures, just making a point) 1000kcal left for breakfast, lunch, dinner, doesn't seem overly crazy to me.


OP, if you are serious about losing weight, use fitday properly and track EXACTLY what you eat.:)

happyfeet2010

This is what I have tracked on fitday so far...

Wednesday

Carbs 59%
Protein 21%
Fat 20%
Calories: 1354
Calories burned: 2422


Thursday

Carbs 73%
Protein 13%

Fat 14%
Calorie eaten: 1257
Calories burned: 2549

Friday

Carbs 50%
Protein 24%
Fat 26%
Calories: 1081
Calories burned… none yet.. may do some stretches in a while.. .

It's still not the 50carbs-30protein-20fats.. yet... or the 1800 calories goal.. :rolleyes:.. but I'm working on it!

EileenG

I'm not a fan myself of this ratio, but 40/40/20 is a popular one among athletes who are cutting.

rocky

You shouldn't follow fixed macro ratios, your body has no idea of percentages. Better to aim getting 1g protein/pound LBM, 0.5-1g fat / pound total weight, and the rest however you like (not necessarily only carbs, you can add more protein or fat above the minimum)

Eating such low calories and doing the amount of exercise you are is counterproductive, as you can see you're not losing weight. It's a bit counter intuitive, but upping calories will regulate some hormones and shedding fat will be easier.

happyfeet2010

ok.. so heres what it looks like for tomorrow..

Carbs 62%
Protein: 20%
Fat: 19%

Calories: 1725 :eek:

Still feel like I should have lower calories and carbs... and higher protein and fat..

but as you said.. what I was doing wasn't working..

Brian?

happyfeet2010 wrote: »

ok.. so heres what it looks like for tomorrow..

Carbs 62%
Protein: 20%
Fat: 19%

Calories: 1725 :eek:

Still feel like I should have lower calories and carbs... and higher protein and fat..

but as you said.. what I was doing wasn't working..

I'd keep the calories the same and eat wat less carbs. Way less.

happyfeet2010

Ok what about..

Carbs 56%
Protein: 17%
Fat 27%

Calories: 1772

Changed a few things.. one of which was a protein drink.. thought that would bump protein up a bit more than that!

SpookyBastard

happyfeet2010 wrote: »

Ok what about..

Carbs 56%
Protein: 17%
Fat 27%

Calories: 1772

Changed a few things.. one of which was a protein drink.. thought that would bump protein up a bit more than that!

Was just about to suggest that happy. You're clearly making big efforts to try and shuffle your diet to get a better ratio. Perhaps a couple of good protein drinks a day will help make it easier to get in more protein so then it's just removing one of your carb heavy foods. It's frustrating trying to get the balance right but once you do you'll be laughing.

happyfeet2010

Thanks everyone for the help! If anyone has more advice keep it coming!

Hopefully, I'll be able to post up here again fairly soon to say that I lost weight! Fingers crossed!

happyfeet2010

Ok,

So it's been a while since I posted on here. I am disappointed to say that I have not lost any weight since last posting.
However, I have toned up!

I did have one bad week where I pigged out on sugary foods because I was feeling sorry for myself! :rolleyes:

I have been eating protein every day. Since doing this, I felt that I really toned up! Or maybe it was just my imagination!

Is one chicken breast OR piece of salmon enough protein for one day?

I'm not sure what else I can do to change my diet/ fitness..
I eat healthily (apart from that one week) and I exercise 5times a week for an hour.
If I'm being really picky I guess I could drink more water?? I drink about 5cups of water a day.
I need to up the weights. I lift 8kg- so 4kg d/b on each arm.
I really want to buy kettlebells.. but the ones I want were sold out in argos the last time I checked!

SpookyBastard

happyfeet2010 wrote: »

Ok,

So it's been a while since I posted on here. I am disappointed to say that I have not lost any weight since last posting.
However, I have toned up!

I did have one bad week where I pigged out on sugary foods because I was feeling sorry for myself! :rolleyes:

I have been eating protein every day. Since doing this, I felt that I really toned up! Or maybe it was just my imagination!

Is one chicken breast OR piece of salmon enough protein for one day?

I'm not sure what else I can do to change my diet/ fitness..
I eat healthily (apart from that one week) and I exercise 5times a week for an hour.
If I'm being really picky I guess I could drink more water?? I drink about 5cups of water a day.
I need to up the weights. I lift 8kg- so 4kg d/b on each arm.
I really want to buy kettlebells.. but the ones I want were sold out in argos the last time I checked!

Don't worry so much about the weight going down. Reducing body fat is what you really want to aim for. You've toned up a bit so it's working. One chicken breast is nowhere near enough protein I'm afraid, especially if you're exercising as regularly as you are.

Really though, don't fixate on how many kilos you weigh. Think more about body shape. Weight is just a number, you can have two people both the same weight, one toned one not. You're reducing bodyfat so you're going in the right direction. Don't loose hope, just keep at it, make sure you're eating properly and you'll get there.

Transform

briankeating wrote: »

I'd keep the calories the same and eat wat less carbs. Way less.

agreed

happyfeet2010

Ya, both good points.

Thank you!

G86

SpookyBastard wrote: »

Really though, don't fixate on how many kilos you weigh. Think more about body shape. Weight is just a number, you can have two people both the same weight, one toned one not.

+1 for this. I know it's really hard to do, cause I still freak out a bit when I put weight on, even if I've dropped bodyfat:rolleyes:. But there's a girl in my gym who's near the same weight as me, and she looks alot leaner, because she has about 10% less bodyfat. So it just goes to show you really can't go by your weight alone.