Liz help to be slim fit - UK-Muscle Body Building Community

slimfitd · 07-02-2006, 06:25 PM

Ok first of all I am loving this site, I discovered this site about a week ago, whilst researching t3/clen. I have been reading all the forums and I am so hooked. The information is so informative and sensible, hence I decided to join the forum and ask for some advice.

So heres my story, will try to include as much as possible ….I am a 34yr old female ex athlete. I am 5ft 10 and 209 pounds and 28% body fat. I still play netball competitively well that was until last year.

I started last years spring netball season knowing I was not fully fit and somehow felt I had a lot less energy even though I was quite a regular gym goer. Towards the end of the season I sprained my knee and had to sit out the rest of the season & could not train in the gym either. Once I recovered I found that my energy levels were quite low and went to see the doctor who did a blood test and found that my iron levels were very low.

In the autumn of last year, after no exercise for a couple of months I sprained my ankle really badly and was laid up for the rest of the year. I gained a stone and a half from September last year to now.

I have been invited back to join the team and the season starts in April, I need to shed the body fat, get some energy, get slim and get fit.

So I have gone back to the gym just started cardio I try to go 3-5 times a week but in reality due to work schedule, I go 1-2 times a week, but I know I have to really up that. I aslo need to include strength training but don't know how.

Below is my diet, it not like a diet to lose weight or anything, but this is what I eat.

Mornings, (depending on time & day)
Oats, or
Boiled eggs on ryvita or
Fiber smoothies

Mid morning
Bananas or
Fruit or
Fiber smoothies

Lunch
Stir fry veg with chicken & liver (no noodles) or
Cabbage soup with veg chicken & liver or
Low fat tortilla wrap

Mid Afternoon snack
Carrots, or Fruit or Fiber smoothies

Dinner
Soup or
Brown rice with a chicken dish or
Salmon or trout with mash both with load of veg

That’s roughly about it I don’t do junk food and I make everything including my fibre smoothies. I don’t like cold food or cold water, I drink about a litre of warm water a day but I drink about 2 litres of herbal tea a day, straight up herbal tea, no fancy fruit stuff or sweetener, just plain hot water and tea bag.

I take Vitamin C and Glucosamine supplement. I also take Triphala which is a herbal supplement for digestive tract.

I am also looking for a supplement that would greatly increase my energy whilst in the gym.
Many thanks for your help and advice

**Great White** · 09-02-2006, 11:23 AM

** NOTICE TO MODS **
I have moved this to the general forum as Slimfit asked me to as she has had no replies since posting
******************

Slim

I think your diet looks pretty spot on - You say you are an ex-athlete, what sports did you compete in, was it just netball?

Im guessing you have pretty good knowledge anyway of the workout side of things being an ex-athlete?

If you want to shed BF then you will need to do cardio at least 3 times a week for around 30 minutes.

I wouldnt look at using T3 or Clen just yet, they are pretty strong, especially for women and seeing as you are only just getting back into things, i doubt if you will need them yet anyway.

Try a hearbal OTC supplement, such as Hydroxycuts, SAN Tight or even Xenadrine.

Take Multi Vits every day, and add in a pro-biotic drink in the mornings.

Thanks

Paul

Keyser Soze · 09-02-2006, 12:49 PM

Hi Liz, and welcome!

Much respect for taking matters in hand, that looks like a sound plan you have.

One thing I say to ANYBODY cutting....evening walks. This is probably the most overlooked weapon against fat. Assuming your ankle is completely healed, though. Make sure it's after your last meal, that way all your body is more apt to use, not store the cals.

Although the higher the BF, the more you need it, even advanced people come back to me and say, "Damn, that's not a bad idea you had!".

Start now, it gets cold out there at night so get 3-4 layers on, and go. Iif you're worried about walking alone at night, Get a male relative/friend to come. Does wonders mentally too, I'm studying a particular software and after a day of brain ache/stress, a good walk clears me head nicely for a good nights kip. Another tip on that mental aspect - if you've been talking to people all day, go down a quiet road. If you haven't seen a soul, go along a busy one.

Best of luck, and good to have you here.

KS

Peg · 10-02-2006, 03:34 PM

Quote:

Originally Posted by slimfitd

Once I recovered I found that my energy levels were quite low and went to see the doctor who did a blood test and found that my iron levels were very low.
Many thanks for your help and advice

I am assuming your doctor prescribed iron tablets as well.
Did he check your thyroid function and your Blood sugar?
How are your sleep patterns? Is there stress in your life?
Are you taking a good multivitamin with a strong B complex?

REM sleep is important to having energy. Stress will eat up your B vitamins in a flash.
Eat more iron rich foods. Oysters, shrimp, beef and chicken liver, clams, mussels. Vegy sources are wheat germ, brewer's yeast, red kidney beans, black strap molasses
check these out:
iron deficiency
iron rich foods

Low energy levels are hard to pin down because of so many factors.
You diet looks good to me.

DB · 10-02-2006, 04:07 PM

stay clean of clen and t3 for now and try sann tight! as Paul G recommended very good stuff..

diet looks pretty good..

try adding some grapefruit in the morning to ur smoothy or something will help speed up the digestion ( reference to cookie for tellin me that

)

yohimbe would also be a nice supp for ya

good luck

Delhi · 10-02-2006, 04:15 PM

Diet looks great (Com on where is the cheat food?), when doing your cardio include lots of interval training, as running at a steady pace for 30 mins is not even comparable to 10 mins intense interval training.........................

Interval, interval, interval you will soon get an "Animal" attitude.

slimfitd · 10-02-2006, 04:39 PM

Hey guys,

Thanks so much for your replies. I am usually told I don't eat enough, thats why I am not losing weight and I should eat more...don't like those probiotic drinks....but can do probiotic yoghurt

Athletic wise I was a runner short distances and long jump. I also used to lift weights for fun. Hence broad shoulders and good arms. But because I was younger, everything was easier and I really did not have to think about it.

Part of my problem is things I used to do when I was younger, I find somehow difficult now. I need to change my workout program, I also don't seem to have any energy, and I get tired very quickly. I really feel that I need some sort of energiser.

KS, I love walking, and yes it does clear the head, but its soo coooold

:smow: ......after the cold spell definitely.

thx again

Slim

slimfitd · 10-02-2006, 05:16 PM

Peg, Yes the Doctor gave me ferrous sulphate took that for a week before I realised that the stuff is just way too deadly for my system, so I stopped that and went on to herbal supplements and iron rich food, hence now I add liver and kidney to most things I eat. I also take a good range of vitamins to compensate.

No, no stress in my life Pegs at the mo, I could have done with winning some of the £125 million, lottery but hey am alive. I sleep very well a bit too much for my own good. I am going for another blood test in a couple of weeks and thyroid and blood sugar will be taken in to account. I know from the last time that both were average.

DB, thx will try sann tight as recommended, have to do some research or if you could point me to where can read up on it I would be

Del_H, hey yes you got me, I do have cheat foods and its called chocolate!!!! 2-3 times a week I have a pack of m&ms or a double decker, instead of carrots for mid afternoon snack. Then yes Sundays (not every week), I treat myself to an M&S dessert.:hungry:

thank you all

Tatyana · 11-02-2006, 02:22 AM

I have found that cooking in cast iron pots is the way to get enough iron.

Did he do a ferritin, TIBC (total iron binding capacity) or a transferrin saturation to determine your iron levels, cause, in all honesty, GPs are not all created equal and the test may not be applicable for determining iron levels. My ferritin levels have not been all that high, but when I did a transferrin saturation, I was close to iron overdose! TiBC is an old test and a bit outdated, however, some labs still do them, I forgot to check where you are from.

He may also have concluded you have low iron from your FBC (full blood count), which again is not always the best way to determine iron.

Your diet looks quite good, however, I would put a bit of protein in every meal, like a scoop of whey in your smoothies.

I also like 'carb tapering' which would mean you would eat more of your starchy carbs, like rice, potatoes in the morning, and eat your fibrous carbs, like salads, most veg in the evenings.

Supplement with CLA (conjugated linoleic acid), some also use ALA (which is in hydroxycut). Hydroxycut is one of my favs, and a caffeine free version is available, as it can keep you awake at night. The omega 3 fatty acids, everyone loves Udo's, or flax seed, hemp seed or walnut oil are good sources, or eat some walnuts, seeds and other nuts in with your fruit to get the proteins and fats you need.

Green tea is also a great fat burner, loads of water (one of my bads, getting enough in)

Low fat dairy products and the extra calcium are also essential for fat burning, so a bit of skimmed milk or low/0% yogurt in smoothies.

One of my fav meals, usually mid afternoon before training:

100g of low fat yogurt/soya yogurt (comp diet)
15-25 g of vanilla whey
100 g strawberries
works out at about 300 kcals

I would also add another meal for the evening, if you let your body go too long without food, goes into starvation mode, starvation mode means holding onto as much fat as possible, eating away at your muscles for energy, fewer muscles, metabolism drops.

AND I hate to tell you this, but the whole counting calories thing is a MUST MUST MUST, especially when you first start dieting. So don't change what you are doing, but weigh and measure everything and figure out exactly what you are eating.

There is a diet thread especially for women, and Liz Kinsella has already put some great info in their, I would suggest going there and having a look. This part of the forun is quite busy, but that is because the lad like to have a laugh and be silly!

I am going to have to put in some more stuff in that section, maybe start a diet and training log, I am going to have to start one too, seems super boring at first, but you do get into it quite quickly, and it is easier for others to check your progress and note any 'errors' that you are making.

BEEFCAKE

T

Tatyana · 11-02-2006, 02:29 AM

Quote:

Originally Posted by slimfitd

Del_H, hey yes you got me, I do have cheat foods and its called chocolate!!!! 2-3 times a week I have a pack of m&ms or a double decker, instead of carrots for mid afternoon snack. Then yes Sundays (not every week), I treat myself to an M&S dessert.:hungry:

thank you all

All of your cheats probably have hydrogenated fats in them which I avoid like the PLAGUE!

Cheats with choc:

Dark choc at least 40% cocoa minimum is actually quite good for you, full of B vits and anti-oxidants

Two of my fav choc cheats:
10-20g cocoa in hot water with artificial sweetner, 50 ml of skimmed or soya milk

I scoop choc whey protein 10-20 g cocoa, put in 100 g of low fat yogurt/soya yogurt

Also have a couple of recipes for homemade choc protein bars/flapjacks

Check recipe thread later

slimfitd · 13-02-2006, 01:29 PM

Hey T, thanks for this......

Did he do a ferritin, TIBC (total iron binding capacity) or a transferrin saturation to determine your iron levels, cause, in all honesty, GPs are not all created equal and the test may not be applicable for determining iron levels.

[i]No I don’t think he did any of that, and I agree not all Gps are created equal, I had to kick up a fuss just to ge a blood test. My haemoglobin count came back very low.[/I]

Your diet looks quite good, however, I would put a bit of protein in every meal, like a scoop of whey in your smoothies.

Yes I was thinking about that after reading lots, just need to know which is the best or fairly ok make to get

I also like 'carb tapering' which would mean you would eat more of your starchy carbs, like rice, potatoes in the morning, and eat your fibrous carbs, like salads, most veg in the evenings.

Great idea which I have just started to incorporate

Supplement with CLA (conjugated linoleic acid), some also use ALA (which is in hydroxycut). Hydroxycut is one of my favs, and a caffeine free version is available, as it can keep you awake at night. The omega 3 fatty acids, everyone loves Udo's, or flax seed, hemp seed or walnut oil are good sources, or eat some walnuts, seeds and other nuts in with your fruit to get the proteins and fats you need.

CLA, yes definitley will have to find some, ALA not sure what that is, can I get it outside hydroxycut, flax seed oil yes another old fav, can’t really do seeds and nuts,not a big fav of mine….

One of my fav meals, usually mid afternoon before training:

100g of low fat yogurt/soya yogurt (comp diet)
15-25 g of vanilla whey
100 g strawberries
works out at about 300 kcals

I like your mid afternoon meal, that I can work with and I will check out the diet thread and look for some other recipes. After some great advise here I was thinking of incorporating, a protein shake and may be an afternoon snack such as grilled chicken or turkey.

AND I hate to tell you this, but the whole counting calories thing is a MUST MUST MUST, especially when you first start dieting.

Counting and weighing just can’t do :confused: , but I do have a very good rough idea of whats in the food I eat .

I am going to have to put in some more stuff in that section, maybe start a diet and training log, I am going to have to start one too, seems super boring at first, but you do get into it quite quickly, and it is easier for others to check your progress and note any 'errors' that you are making.

I think the diet and training log is a great idea, as I would particularly like to match my diet to my training.

This is great thank you :becky: :high5:

07-02-2006, 06:25 PM	#1 (permalink)
slimfitd Newbie Trainer Join Date: Feb 2006 Posts: 4	Liz help to be slim fit Ok first of all I am loving this site, I discovered this site about a week ago, whilst researching t3/clen. I have been reading all the forums and I am so hooked. The information is so informative and sensible, hence I decided to join the forum and ask for some advice. So heres my story, will try to include as much as possible ….I am a 34yr old female ex athlete. I am 5ft 10 and 209 pounds and 28% body fat. I still play netball competitively well that was until last year. I started last years spring netball season knowing I was not fully fit and somehow felt I had a lot less energy even though I was quite a regular gym goer. Towards the end of the season I sprained my knee and had to sit out the rest of the season & could not train in the gym either. Once I recovered I found that my energy levels were quite low and went to see the doctor who did a blood test and found that my iron levels were very low. In the autumn of last year, after no exercise for a couple of months I sprained my ankle really badly and was laid up for the rest of the year. I gained a stone and a half from September last year to now. I have been invited back to join the team and the season starts in April, I need to shed the body fat, get some energy, get slim and get fit. So I have gone back to the gym just started cardio I try to go 3-5 times a week but in reality due to work schedule, I go 1-2 times a week, but I know I have to really up that. I aslo need to include strength training but don't know how. Below is my diet, it not like a diet to lose weight or anything, but this is what I eat. Mornings, (depending on time & day) Oats, or Boiled eggs on ryvita or Fiber smoothies Mid morning Bananas or Fruit or Fiber smoothies Lunch Stir fry veg with chicken & liver (no noodles) or Cabbage soup with veg chicken & liver or Low fat tortilla wrap Mid Afternoon snack Carrots, or Fruit or Fiber smoothies Dinner Soup or Brown rice with a chicken dish or Salmon or trout with mash both with load of veg That’s roughly about it I don’t do junk food and I make everything including my fibre smoothies. I don’t like cold food or cold water, I drink about a litre of warm water a day but I drink about 2 litres of herbal tea a day, straight up herbal tea, no fancy fruit stuff or sweetener, just plain hot water and tea bag. I take Vitamin C and Glucosamine supplement. I also take Triphala which is a herbal supplement for digestive tract. I am also looking for a supplement that would greatly increase my energy whilst in the gym. Many thanks for your help and advice

09-02-2006, 11:23 AM	#2 (permalink)
Great White Sexy Moderator Join Date: Apr 2003 Location: United Kingdom Posts: 9,249	NOTICE TO MODS I have moved this to the general forum as Slimfit asked me to as she has had no replies since posting ****************** Slim I think your diet looks pretty spot on - You say you are an ex-athlete, what sports did you compete in, was it just netball? Im guessing you have pretty good knowledge anyway of the workout side of things being an ex-athlete? If you want to shed BF then you will need to do cardio at least 3 times a week for around 30 minutes. I wouldnt look at using T3 or Clen just yet, they are pretty strong, especially for women and seeing as you are only just getting back into things, i doubt if you will need them yet anyway. Try a hearbal OTC supplement, such as Hydroxycuts, SAN Tight or even Xenadrine. Take Multi Vits every day, and add in a pro-biotic drink in the mornings. Thanks Paul __________________ Welcome to Uk-Muscle.co.uk "I was born perfect, and just like the great white shark, have never had to evolve!" To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Hardcore Bodybuilding & Powerlifting Community! To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Bodybuilding & Sports Video Sharing Community!

10-02-2006, 04:07 PM	#5 (permalink)
DB UK-Muscle Moderator Join Date: Oct 2003 Location: SW London Posts: 11,223	stay clean of clen and t3 for now and try sann tight! as Paul G recommended very good stuff.. diet looks pretty good.. try adding some grapefruit in the morning to ur smoothy or something will help speed up the digestion ( reference to cookie for tellin me that ) yohimbe would also be a nice supp for ya good luck __________________ DB To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. often imitated never duplicated To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. DB sleeps with a night light. Not because DB is afraid of the dark, but the dark is afraid of DB. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

11-02-2006, 02:22 AM	#9 (permalink)
Tatyana My name is EARL Join Date: Jan 2006 Location: On my bloody bike doing cardio Posts: 3,463	The diet I have found that cooking in cast iron pots is the way to get enough iron. Did he do a ferritin, TIBC (total iron binding capacity) or a transferrin saturation to determine your iron levels, cause, in all honesty, GPs are not all created equal and the test may not be applicable for determining iron levels. My ferritin levels have not been all that high, but when I did a transferrin saturation, I was close to iron overdose! TiBC is an old test and a bit outdated, however, some labs still do them, I forgot to check where you are from. He may also have concluded you have low iron from your FBC (full blood count), which again is not always the best way to determine iron. Your diet looks quite good, however, I would put a bit of protein in every meal, like a scoop of whey in your smoothies. I also like 'carb tapering' which would mean you would eat more of your starchy carbs, like rice, potatoes in the morning, and eat your fibrous carbs, like salads, most veg in the evenings. Supplement with CLA (conjugated linoleic acid), some also use ALA (which is in hydroxycut). Hydroxycut is one of my favs, and a caffeine free version is available, as it can keep you awake at night. The omega 3 fatty acids, everyone loves Udo's, or flax seed, hemp seed or walnut oil are good sources, or eat some walnuts, seeds and other nuts in with your fruit to get the proteins and fats you need. Green tea is also a great fat burner, loads of water (one of my bads, getting enough in) Low fat dairy products and the extra calcium are also essential for fat burning, so a bit of skimmed milk or low/0% yogurt in smoothies. One of my fav meals, usually mid afternoon before training: 100g of low fat yogurt/soya yogurt (comp diet) 15-25 g of vanilla whey 100 g strawberries works out at about 300 kcals I would also add another meal for the evening, if you let your body go too long without food, goes into starvation mode, starvation mode means holding onto as much fat as possible, eating away at your muscles for energy, fewer muscles, metabolism drops. AND I hate to tell you this, but the whole counting calories thing is a MUST MUST MUST, especially when you first start dieting. So don't change what you are doing, but weigh and measure everything and figure out exactly what you are eating. There is a diet thread especially for women, and Liz Kinsella has already put some great info in their, I would suggest going there and having a look. This part of the forun is quite busy, but that is because the lad like to have a laugh and be silly! I am going to have to put in some more stuff in that section, maybe start a diet and training log, I am going to have to start one too, seems super boring at first, but you do get into it quite quickly, and it is easier for others to check your progress and note any 'errors' that you are making. BEEFCAKE T

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09-02-2006, 12:49 PM	#3 (permalink)
Keyser Soze Banned Join Date: Dec 2005 Location: Harrow, London, England. Posts: 729	Hi Liz, and welcome! Much respect for taking matters in hand, that looks like a sound plan you have. One thing I say to ANYBODY cutting....evening walks. This is probably the most overlooked weapon against fat. Assuming your ankle is completely healed, though. Make sure it's after your last meal, that way all your body is more apt to use, not store the cals. Although the higher the BF, the more you need it, even advanced people come back to me and say, "Damn, that's not a bad idea you had!". Start now, it gets cold out there at night so get 3-4 layers on, and go. Iif you're worried about walking alone at night, Get a male relative/friend to come. Does wonders mentally too, I'm studying a particular software and after a day of brain ache/stress, a good walk clears me head nicely for a good nights kip. Another tip on that mental aspect - if you've been talking to people all day, go down a quiet road. If you haven't seen a soul, go along a busy one. Best of luck, and good to have you here. KS

10-02-2006, 04:15 PM	#6 (permalink)
Delhi Bigger, Better, Stronger Join Date: Dec 2005 Location: North Posts: 1,885	Diet looks great (Com on where is the cheat food?), when doing your cardio include lots of interval training, as running at a steady pace for 30 mins is not even comparable to 10 mins intense interval training......................... Interval, interval, interval you will soon get an "Animal" attitude.

10-02-2006, 04:39 PM	#7 (permalink)
slimfitd Newbie Trainer Join Date: Feb 2006 Posts: 4	Hey guys, Thanks so much for your replies. I am usually told I don't eat enough, thats why I am not losing weight and I should eat more...don't like those probiotic drinks....but can do probiotic yoghurt Athletic wise I was a runner short distances and long jump. I also used to lift weights for fun. Hence broad shoulders and good arms. But because I was younger, everything was easier and I really did not have to think about it. Part of my problem is things I used to do when I was younger, I find somehow difficult now. I need to change my workout program, I also don't seem to have any energy, and I get tired very quickly. I really feel that I need some sort of energiser. KS, I love walking, and yes it does clear the head, but its soo coooold :smow: ......after the cold spell definitely. thx again Slim

10-02-2006, 05:16 PM	#8 (permalink)
slimfitd Newbie Trainer Join Date: Feb 2006 Posts: 4	Peg, Yes the Doctor gave me ferrous sulphate took that for a week before I realised that the stuff is just way too deadly for my system, so I stopped that and went on to herbal supplements and iron rich food, hence now I add liver and kidney to most things I eat. I also take a good range of vitamins to compensate. No, no stress in my life Pegs at the mo, I could have done with winning some of the £125 million, lottery but hey am alive. I sleep very well a bit too much for my own good. I am going for another blood test in a couple of weeks and thyroid and blood sugar will be taken in to account. I know from the last time that both were average. DB, thx will try sann tight as recommended, have to do some research or if you could point me to where can read up on it I would be Del_H, hey yes you got me, I do have cheat foods and its called chocolate!!!! 2-3 times a week I have a pack of m&ms or a double decker, instead of carrots for mid afternoon snack. Then yes Sundays (not every week), I treat myself to an M&S dessert.:hungry: thank you all

13-02-2006, 01:29 PM	#11 (permalink)
slimfitd Newbie Trainer Join Date: Feb 2006 Posts: 4	Hey T, thanks for this...... Did he do a ferritin, TIBC (total iron binding capacity) or a transferrin saturation to determine your iron levels, cause, in all honesty, GPs are not all created equal and the test may not be applicable for determining iron levels. [i]No I don’t think he did any of that, and I agree not all Gps are created equal, I had to kick up a fuss just to ge a blood test. My haemoglobin count came back very low.[/I] Your diet looks quite good, however, I would put a bit of protein in every meal, like a scoop of whey in your smoothies. Yes I was thinking about that after reading lots, just need to know which is the best or fairly ok make to get I also like 'carb tapering' which would mean you would eat more of your starchy carbs, like rice, potatoes in the morning, and eat your fibrous carbs, like salads, most veg in the evenings. Great idea which I have just started to incorporate Supplement with CLA (conjugated linoleic acid), some also use ALA (which is in hydroxycut). Hydroxycut is one of my favs, and a caffeine free version is available, as it can keep you awake at night. The omega 3 fatty acids, everyone loves Udo's, or flax seed, hemp seed or walnut oil are good sources, or eat some walnuts, seeds and other nuts in with your fruit to get the proteins and fats you need. CLA, yes definitley will have to find some, ALA not sure what that is, can I get it outside hydroxycut, flax seed oil yes another old fav, can’t really do seeds and nuts,not a big fav of mine…. One of my fav meals, usually mid afternoon before training: 100g of low fat yogurt/soya yogurt (comp diet) 15-25 g of vanilla whey 100 g strawberries works out at about 300 kcals I like your mid afternoon meal, that I can work with and I will check out the diet thread and look for some other recipes. After some great advise here I was thinking of incorporating, a protein shake and may be an afternoon snack such as grilled chicken or turkey. AND I hate to tell you this, but the whole counting calories thing is a MUST MUST MUST, especially when you first start dieting. Counting and weighing just can’t do :confused: , but I do have a very good rough idea of whats in the food I eat . I am going to have to put in some more stuff in that section, maybe start a diet and training log, I am going to have to start one too, seems super boring at first, but you do get into it quite quickly, and it is easier for others to check your progress and note any 'errors' that you are making. I think the diet and training log is a great idea, as I would particularly like to match my diet to my training. This is great thank you :becky: :high5: