Anyone help me lose 31 pounds in 11 weeks?
Ok i know its not going to be easy especially with my feast or famine track record but i really desperatley want to do this before Christmas this year - my goal jeans are hanging there and tey cost a fortune so im determined to get into them…im back at the gym after work today - any tips or advice to lost this amount in 11 weeks?
October 6, 2008 at 3:23 am
What does your nutrition look like?
Have you ever tried low-carb?
I have been a personal trainer for going on 5 years and a competitive bodybuilder for 8. In my experience most people, myself included, and especially women, respond better on low carbs. And usually, the stricter on the low carbs, the less cardio necessary.
Too many people whine about how hard it is to go low carb, but its like any change in the body or withdrawal, after the first week it gets super easy. Supplement with 5HTP to reduce cravings and maintain mood.
October 6, 2008 at 4:06 am
Hi - diet has been crap of late to ne honest, am going back to protein shakes etc, and making sure all meals have protein in them - is there any truth that u shouldnt eat carbs after a certain time, if someone would give me a diet plan that works i would love to try it - ive had loads of tips from the guys on here - need to up my cardio and get back on the weights too….im learning all the time about nutrition and any help would be most appreciated - thanks for taking the time to reply…
October 6, 2008 at 7:20 am
You’re welcome! It’s one of the things I do as a trainer.
First, let me ask, What is it that has you eating a "crappy diet" of late? Sometimes the strategies that will help you to have a consistent eating schedule are as much or more valuable than the "what" part of eating.
Second, some people swear by the no carbs after 6 or 7pm or whatever. I believe that it is the distribution of carbs throughout the day that matters most. Eat most of the carbs before your weight training or when you are going to be very physically active. Roughly 50 grams of carbs are needed per day to fuel the brain and the rest is only for intense physical activity.
i’ve seen several success stories on here and the meal plans they followed. i’ll see what i can find
hope that helps!
October 6, 2008 at 7:27 am
hi thanks for helping me lol, ok well ive just come back from 2 weeks all inclusive with husband and kids in Egypt, major pig out - and to be honest i go through either being really restrictive with food or over indulging, at the moment im trying to combine like the weight watchers points system whilst upping my protein - so like today ive had a bowl of cereal (frosties) with skim milk, coffee with skim milk, 2 clementines, an apple and a banana and a protein shake…im doing a fitness class after work so will have a veggie 2 egg omlette when i get home - really just looking to drop this weight in the quickest way possible to kick start me off…
October 6, 2008 at 8:02 am
Egypt?? You are so lucky, Im Jealous! lol I’ve always wanted to travel around the world, see the pyramids, stonehenge and stuff. I have been as far west as Hawaii (got married on the beach) and east to Pisa, Italy (visit family and take my grandmother back one last time)
IMO you are eating too much sugar already. MIlk has 12 grams per 8oz and will spike the insulin, (skim actually more so than 2%, bc fat in your food slows sugar release). the cereal, apple, clementines, and banana alone is more than 80g of carbs, almost all sugar (just looked ‘em up). SORRY I BET YOU DIDNT WANT TO HEAR THAT LOL
Anyhow, check out this woman’s eating plan. It is pretty much what i had in mind. You could sub a shake in for one of the egg meals, and i would skip the sweetpotato/brown rice in the last meal on days you don’t lift and replace it with more green veggies or salad (no cheese or croutons).
http://www.bodybuilding.com/fun/deanna_chamberlin.htm
Diet
Breakfast:
o Egg white omelet
o Spinach
o Grapefruit
Or Oatmeal
o o Banana
o 2 egg whites
o 1 yolk
Snack #1:
o 5-6 almonds
o An apple
Lunch:
o Tuna
o Mustard
Or Turkey
o o Wheat bread
o Spinach salad/Sweetpotato
Snack #2:
o 5-6 almonds/2 egg whites
o An apple/Banana
Dinner:
o Chicken/Fish
o Grilled asparagus
o Sweetpotato/Brown rice
October 6, 2008 at 8:27 am
It was gret in Egypt so hot, we usually go to Cyprus but had a change this year - we didnt go to the pyramids this time but were going back next August with the kids and are going to see them then…we went snorkelling in the red sea tho and my husband and me are planning to do our scuba diving course aswell - the fish are huge - ive never seen anything like it - it was like watching those nature programmes u see on national geographic!
On that meal plan above will that actually make me lose weight too?
I could do the oatmeal for breakfast - is that with water and not milk? would i have a protein shake with that then?
the snack 1 - is that almonds and an apple or one or the other??
lunch - would i be ok with like a chicken or turkey salad, ie breast with salad and tomatoes no dressing..
evening meal no no probs with that
If i stuck to that do you think i could acheive my goal of losing 31 pound in 11 weeks?
thanks for the advice
Im planning to do 2 classes (ie boxercise and step) and 2 lifting sessions a week plus walk our dog etc….
October 6, 2008 at 9:22 am
Yeah you want to at least have a shake.
Protein at every meal for sure. I would avoid the milk altogether honestly. Chicken/turkey salads a good to go. And you do want to eat the almonds with the apple. You could replace the apple with another piece of fresh fruit, and sometimes have walnuts, pecans, or even sesame seeds in place of the almonds. The fat in the nuts slows down the sugar release from the fruit and thus a milder insulin response. Less insulin means an easier time burning fat and less cravings.
I would like to see you do 4 weight sessions per week. alternating between lower body and upper body days. If you stuck with all of that then i think you can at least get real close to your goal, especially if youre eating and exercising have been sporadic. The shock of frequent, good meals and the hard lifting will spur some quick results.
Keep me posted!
October 6, 2008 at 9:33 am
thanks, thats what im gonna do then…..up the protein…so like do i skip all milk - so used to having a morning coffee - am i ok to drink black coffee or tea then and if so how much per day?
October 7, 2008 at 1:49 am
wehat u think of this meal plan?
too little or too much?
Breakfast
Oatmeal made with water (or Protein Shake)
Banana
Snack 1
5 – 6 almonds
1 apple
Lunch
Tuna/chicken or turkey salad
OR
Protein shake
With ½ chicken breast
Snack 2
5 – 6 almonds
1 Banana
Dinner
Grilled Fish/Turkey/ Chicken or a small steak
Sweet Potato or Brown Rice
Veggies i.e. broccoli, cauliflower or a green salad with tomatoes
NO MILK
Plenty of water to drink