Soft and pudgy!

lachin

Hey all,

I'm looking for help and advice.

I'm 5'8 and 118lbs but completely soft and flabby. I look terrible!

I want to know how I can lean out as a non meat eater. I run 5k or so about 3 times a week, diet is fairly crap at the mo.

I know I have to clean up my diet, are weights also necessary? Do I need to up my protein intake with shakes?

Thanks!

WrigleysExtra

Stop running so much and lift free weights instead. Eat 120g of protein per day and yes you can take protein shakes if you don't always have time for real food. The key is to be consistent.

lachin

Is diet more important? I wouldn't like to give up running 3 times a week... It's only 5k.

That's a lot of protein!! Will do my best though!

Thanks!

Mellor

lachin wrote: »

Is diet more important? I wouldn't like to give up running 3 times a week... It's only 5k.

That's a lot of protein!! Will do my best though!

Thanks!

Diet is far more important than anything else.
Exercise decisions are a very far away second.

120g isn't that mudh protein once you start eating real food.
200g of meat at 2 meals is 100g protein. The remaining 20g will be achieved through the little amounts in everything else. Shakes aren't needed.

thegreatiam

Mellor wrote: »

120g isn't that mudh protein once you start eating real food.
200g of meat at 2 meals is 100g protein.

Non meat eater.

OP look at things like beans, quinoa, nuts, dairy, eggs.
Those are all protein sources for veggies.

We should ask why are you a non meat eater, and do you not eat any meat or can you eat fish/chicken.

If so then chicken is one of the best protein meats out there and fish is a very good source of protein.


If you are a strict veggie then there are plenty of protein sources that are suitable.

only add shakes if you cannot get enough food into you.

edit,

While weights arent necessary they do make it much easier.

Weights will change the shape of your body, running and diet just makes you thin. It is very, very likely that your overall weight could stay the same if it was just moved around your body, like to your shoulders and away from your belly. Weights can do that, running cant.

Often people can stay the same weight but look thinner and healthier because they have changed their body shape rather than lost mass.

lachin

Thanks. I have never eaten red meat and stopped eating fish and chicken in the past year. Things I've read about how they're farmed really turned me off them and I think I'd gag now if I had to eat them.

I will try the weights, ill prob have to go to a trainer initially to learn technique.

I definitely don't want to lose weight.. My ribs are visible at the moment and I'm bony around my chest but I have bingo wings and soft tummy and am very conscious of both areas.

thegreatiam

lachin wrote: »

I definitely don't want to lose weight.. My ribs are visible at the moment and I'm bony around my chest but I have bingo wings and soft tummy and am very conscious of both areas.

You need to lose bodyfat, thats what bingo wings are. Just body fat deposits.

This is achieved mostly through a good balance diet which is less calories than what you use.

Lifting weights can help your body shape change making you appear slimmer.

Read the info in the stickies to learn about your diet, research protein sources for veggies and get a trainer to provide you with a progressive full body weights program using compound lifts. If you wish, you can do some cardio as it will all help you burn energy.

runawaybishop

lachin wrote: »

I definitely don't want to lose weight.. My ribs are visible at the moment and I'm bony around my chest but I have bingo wings and soft tummy and am very conscious of both areas.

I believe the term you are looking for to describe your physique is skinny fat :pac: As thegreatiam suggested lifting weights will really help you with your body recomposition - you can shift the last bit of fat and build muscle (tone). You diet will determine how much muscle you gain and fat you lose - your routine will assist with where the muscle goes. Don't be afraid of bulking up (it won't happen) and lift heavy+often.

edit: if jumping into a gym doing weights is a bit daunting consider a cardio/strength program like the jillian michaels 30 day programs. Lifting weights is better though.

lachin

Thanks, I actually started jillians 30 day shred this week. I find it grand apart from the weights section on the arms... I have zero strength in my arms!

thegreatiam

lachin wrote: »

Thanks, I actually started jillians 30 day shred this week. I find it grand apart from the weights section on the arms... I have zero strength in my arms!

Im not sure what this is. but I will hazard a guess and say youre not doing weights youre doing cardio with a weight in your hand.

While that is good, its not exactly what I meant.

Weights is picking it up and putting it back down and making it heavier and heavier, this will change your body shape. jogging while waving 2kgs in yuor hand won't, no matter how out of breath it makes you.
Get a good progressive weight program from a trainer or someone here and do it for a minimum of 12 weeks and you will see real changes.

runawaybishop

thegreatiam wrote: »

Im not sure what this is. but I will hazard a guess and say youre not doing weights youre doing cardio with a weight in your hand.

While that is good, its not exactly what I meant.

Weights is picking it up and putting it back down and making it heavier and heavier, this will change your body shape. jogging while waving 2kgs in yuor hand won't, no matter how out of breath it makes you.
Get a good progressive weight program from a trainer or someone here and do it for a minimum of 12 weeks and you will see real changes.

Its not exactly cardio with weights - she does circuit training with specific strength sections with weights, separate cardio and then something else (core i think). Its not as good as just doing a lifting program, but it seems to be a good way to get people into understanding that lifting weights changes their body shape positively.

thegreatiam

runawaybishop wrote: »

Its not exactly cardio with weights - she does circuit training with specific strength sections with weights, separate cardio and then something else (core i think). Its not as good as just doing a lifting program, but it seems to be a good way to get people into understanding that lifting weights changes their body shape positively.

do you know are the weights progressive?

Seems like a step in the right direction tho.

Stench Blossoms

thegreatiam wrote: »

do you know are the weights progressive?

Seems like a step in the right direction tho.

There's no mention of upping the weights.

I did 30day shred before but only because I was bored in the evenings.

It's defo more focused towards cardio, though.

But as you said, a step in the right direction.

runawaybishop

I think she does mention upping the weight, but its not a set thing i.e she doesn't say - after 1 week increase by x%. I'd definitely suggest it over a pure cardio workout but not before progressive compound lifts. I think its popular and successful because its a relatively unscary way for people to progress from cardio to strength training and contains enough of the latter for people to see some recomposition.

edit: i think the workouts increase in intensity every so often

gymprincess27

WrigleysExtra wrote: »

Stop running so much and lift free weights instead. Eat 120g of protein per day and yes you can take protein shakes if you don't always have time for real food. The key is to be consistent.

120g of protein is way too much unless your trying to bulk up, for general toning at 118 pounds you only need about 50-60 grams a day of protein.

Stench Blossoms

gymprincess27 wrote: »

120g of protein is way too much unless your trying to bulk up, for general toning at 118 pounds you only need about 50-60 grams a day of protein.

It's not way too much. It's bang on.

gymprincess27

Stench Blossoms wrote: »

It's not way too much. It's bang on.

Believe me its too much

Stench Blossoms

gymprincess27 wrote: »

Believe me its too much

Source? I can't just believe you.

gymprincess27

Stench Blossoms wrote: »

Source? I can't just believe you.

Im a personal trainer, i dont need a source

Being a pt doesn't mean making things up

gymprincess27

bluewolf wrote: »

Being a pt doesn't mean making things up

Do you really think id post something if it was made up, stating that im a pt aswell? Cop on seriously.

john_cappa

gymprincess27 wrote: »

120g of protein is way too much unless your trying to bulk up, for general toning at 118 pounds you only need about 50-60 grams a day of protein.

Lolled hard at the toning comment.

Convinced there is a troll in our midst.

Gummy Panda

gymprincess27 wrote: »

Im a personal trainer, i dont need a source

Stench Blossoms

gymprincess27 wrote: »

Im a personal trainer, i dont need a source

If you want to be believed you need to post a source.

gymprincess27

Stench Blossoms wrote: »

If you want to be believed you need to post a source.

I learnt it in college from my tutor, its written in a notepad and i should'nt have to prove myself. Going to college and getting the cert should be enough.

john_cappa

gymprincess27 wrote: »

I learnt it in college from my tutor, its written in a notepad and i should'nt have to prove myself. Going to college and getting the cert should be enough.

I am convinced.

Stench Blossoms

Oh well if it's written in a notepad it must be true.

Any client success stories/pics?

gymprincess27

john_cappa wrote: »

Lolled hard at the toning comment.

Convinced there is a troll in our midst.

I don't know what the troll comment is supposed to mean but im assuming your calling me ugly, at least have the decency to see my face before you start calling people names.

Stench Blossoms

gymprincess27 wrote: »

I don't know what the troll comment is supposed to mean but im assuming your calling me ugly, at least have the decency to see my face before you start calling people names.

http://www.urbandictionary.com/define.php?term=troll

One who posts a deliberately provocative message to a newsgroup or message board with the intention of causing maximum disruption and argument

He wasn't calling you ugly.

john_cappa

Very sorry gymprincess.

Can you expand on your post In the thread down the page. On protein shakes.

I am anxious to learn what you have learnt .

Frosty McSnowballs

gymprincess27 wrote: »

I learnt it in college from my tutor, its written in a notepad and i should'nt have to prove myself. Going to college and getting the cert should be enough.

Your tutor is a dumbell!

Mellor

gymprincess27 wrote: »

I learnt it in college from my tutor, its written in a notepad and i should'nt have to prove myself. Going to college and getting the cert should be enough.

The standard of education/training needed to become a PT is pretty poor.
Most, in fact all, good PTs are aware of this and tend to question very thing they are t

Mellor

gymprincess27 wrote: »

I learnt it in college from my tutor, its written in a notepad and i should'nt have to prove myself. Going to college and getting the cert should be enough.

The standard of education/training needed to become a PT is pretty poor.
Most, if not all, good PTs are aware of this and tend to question every thing they are told. Going as far to do their own study/research/reading into it.
I'd have reservations about anyone who blindly believed everything they were told.

gymprincess27

I've heard this place was full of bullies and its CLEARLY true, my god. I had enough of this **** when I was in secondary school, I don't need it when I go on the internet. And its none of your business where I get my information, I learnt the basics in college and then have done further RESEARCH of my own. I've a good mind to report every single one of YOU!! I created an account on this yesterday to give and receive information, not to be BULLIED!!!!!!!!!!!!!!!

Based on this info do you still think im what some person called "a troll"? (which is the most stupidest name i've ever come across for what it actually means)

Stench Blossoms

Report us.

Nobody is bullying you.

You were asked to back up your claims that 120g of protein was too much. You haven't been able to do that.

Do you always get this moany when someone doesn't agree with you? If so, maybe the internet isn't for you.

john_cappa

Genuine lol.

Your knowledge is a true loss. I will mark this day every year.

Before you go explain to us more about the 30 min window pwo for max protein absorption.

john_cappa

gymprincess27 wrote: »

I created an account on this yesterday to give and receive information

You aren't very receptive to other people's information !

gymprincess27

Stench Blossoms wrote: »

Report us.

Nobody is bullying you.

You were asked to back up your claims that 120g of protein was too much. You haven't been able to do that.

Do you always get this moany when someone doesn't agree with you? If so, maybe the internet isn't for you.

Excuse me? you are an ass, if i was in front of you would you still have the balls to say that to my face?

Stench Blossoms

gymprincess27 wrote: »

Excuse me? you are an ass, if i was in front of you would you still have the balls to say that to my face?

Now now. No need to call me names.

I'm a girl btw, and yes I would say that to your face.

Reported.

gymprincess27

Stench Blossoms wrote: »

Now now. No need to call me names.

I'm a girl btw, and yes I would say that to your face.

Reported.

If anyone should be reported its you, your the one who called me moany in the first place. I dont care if your a girl either, its that supposed to make me feel bad or something? I can see where you get your user name from.

Stench Blossoms

gymprincess27 wrote: »

If anyone should be reported its you, your the one who called me moany in the first place. I dont care if your a girl either, its that supposed to make me feel bad or something? I can see where you get your user name from.

Report me.

Zombienosh

fatmammycat

gymprincess27 wrote: »

If anyone should be reported its you, your the one who called me moany in the first place. I dont care if your a girl either, its that supposed to make me feel bad or something? I can see where you get your user name from.

There's no need to be so aggressive. If you put forward a statement- as you did, contradicting someone else- you ought to be prepared to defend your reasoning or link to a study that bolsters your argument. Just saying something and getting furious when challenged is pointless on a discussion board.

Alf Veedersane

Won't somebody think of the children!!!!


Or at least just go back to being of some use to the OP.

grimloch

All of you scrubs are getting trolled hard.

Zombienosh

scrubs?

Someones been listening to TLC

lachin

gymprincess27 wrote: »

120g of protein is way too much unless your trying to bulk up, for general toning at 118 pounds you only need about 50-60 grams a day of protein.

Ya, meant to get back to this sooner, I'm not hitting 120g or even near it all! And that's with taking two protein shakes a day.

It's difficult as a non meat eater

theGEM

WrigleysExtra wrote: »

Stop running so much and lift free weights instead. Eat 120g of protein per day and yes you can take protein shakes if you don't always have time for real food. The key is to be consistent.

gymprincess27 wrote: »

120g of protein is way too much unless your trying to bulk up, for general toning at 118 pounds you only need about 50-60 grams a day of protein.

Stench Blossoms wrote: »

It's not way too much. It's bang on.

120g for a 53kg (118lbs) person is far too much. Even if they were training for the olympics it would be far too much. Don't just read the nutritional advice on the back of your protein supplement box.

When one works in a lab setting doing research and has access to equipment and testing, sports nutrition is really a precise science. However, for most athletes, even those bound for the Olympics, until they are part of the official Olympic team they hopefully use the same principles we have espoused for many years.

The factors that are important for Olympic athletes include fueling and hydration (rest, too). The nutrients recommendations, per the joint position of the ACSM and Academy of Dietetics and Nutrition remain the same:

Protein – 15-20%
1.2 – 1.4 g/kg/bw/day for endurance athletes
1.6 – 1.7 g/kg/bw/day for strength athletes
RDA 0.8 - 1.0 g/kg/bw/day

Carbohydrate 50-60%
6-10 g/kg/bw/day

Fat <30% total kcal/day
Less than 10% from saturated fat


http://www.acsm.org/access-public-information/acsm's-sports-performance-center/sports-nutrition-un-plugged (this link works - you just need to copy/paste into url bar)

gymprincess27

theGEM wrote: »

120g for a 53kg (118lbs) person is far too much. Even if they were training for the olympics it would be far too much. Don't just read the nutritional advice on the back of your protein supplement box.

Thank you, at last someone who doesn't disagree with me
Its a terrible thing to say that you have to give out where you get your sources of information from for anyone believe you. Clients don't ask where it comes from, they assume as your qualified you know your stuff.

Frosty McSnowballs

This is the best thread iv ever seen

Gummy Panda

OP,

Milk & squats

/thread