Need some help please! - UK-Muscle Body Building Community

Zelah · 11-01-2005, 06:47 PM

Hi u guys!
Hoping some of you can help me a bit. I just gave birth to my daughter 8 weeks ago, and now i'm gonna start training again to loose the weight i gained. Hope that anyone in here can give me a diet plan that will help me do this right.

I'm 22 years old, 5ft 2inch and weigh about 140 pounds. So you can see i'm a bit chunky 'round the waist :p

Before my pregnancy i weighed 121, and that's the weight i'm hoping to be in about 3 months. Is this a realistic goal? To loose almost 20 pounds in three months?

I'm gonna train in a gym 4 to 5 times a week. Every session with weights and cardio. Is 45 minutes of cardio enough?

I really hope some of you can help me out, to make this a bit easier to take on.

Thanks a lot! ;)

**Jimmy** · 11-01-2005, 08:26 PM

it is a realistic goal as its excess weight gained in pregnancy

post your typical days food and we can go from there ok?

DB · 11-01-2005, 08:26 PM

i think u'll be fine at losing that weight...u seem dedicted enough to train 4-5 times a week so the weight will fall off in my opinion, post what u eat at the mo we'll try and clean up your diet and say when to eat certain foods, 45 mins cardio is plenty.
welcome to uk muscle also :lift:

DB · 11-01-2005, 08:27 PM

damn jimmy u beat me to it!! :axe:

Zelah · 11-01-2005, 09:03 PM

Thanks guys!

Here's an example of what i'm planning to eat while dieting:

Meal1: 2 pieces of bread (not white bread!!) with ham. 1 glass of milk.
M2: the same as above.
M3(dinner): I'm really into pasta so i generally eat that for dinner every day. With lean meat.
M4:Some eggs, and maybe some lean meat.

I'm only eating lean meat, like pork, chicken, fish and beef. Going to add my meals with vegetables, mostly greens. And i drink a lot of water all day through. But what about fruit? What, and how much to eat?

Should i eat before cardio? And when should i do cardio, before or after doing weights?

Ì'm still breastfeeding my baby, do i need to take this into consideration while on diet? Like do i need slightly more calories than i would've if i wasn't breastfeeding? If any of you know that kind og stuff

Thank's again!

**Jimmy** · 11-01-2005, 09:17 PM

Thats a pretty good plan really zelah

I deffo would have the veg and maybe add 1 piece of fruit to each meal

Remember to keep the pasta portion size moderate and add a little olive oil to the last 2 meals, with a little butter to the first 2 meals

also these links may help you

http://www.uk-muscle.co.uk/showthrea...9&page=1&pp=15

http://www.uk-muscle.co.uk/food-diet-nutrition-info/5071-formulating-your-diet-beginers.html

You can buy the diet book from the first link from this site (recomended)

http://www.regimenx.com/

**hackskii** · 11-01-2005, 09:21 PM

Zelah, breast feeding will help you get down in your weight faster if you do it. Not only is it better for your babys immune system for you to breast feed but you will lose your weight faster doing it. Some women lose their weight only by brestfeeding.

Drop some of the breads, pasta, potato, rice and substitute for fruits in the mornings and vegetables in the afternoons.
Might want to spread your meals out with the same volume and add another meal.
5-6 meals are good.
Oatmeal is good for a morning meal but add a protein and a fat with it.

Try and stay away from hydrogenated oils, refined carbs, and refined sugars.

A small apple and a small can of solid white tuna would be another good meal.
Take in some fiber during the meals if you can find some this will slow down the spiking of the blood sugars.
Also eat some protein, carbs and fats with each meal and again throw in some fiber if you can get it. This will keep blood sugars level and help to not spike blood sugars and insulin.

Shoot for about 1.5-2 lbs of weight loss a week.
Dont weigh yourself everyday.
Take some measurements first, waist, legs and arms.

Drink lots of water.
Dont wait more than 5 hours max to eat. Every few hours smaller meals are better.

Do your cardio after you have done your weights. Weight train your whole body and dont forget the legs.

Lauren · 20-01-2005, 01:00 PM

Go girl, you can stick to it and get the results you want.

Just train hard and remember to rest and recover lots. Im sure yo uwill be at your best in 3 months.

Keep us posted with your progress.

11-01-2005, 06:47 PM	#1 (permalink)
Zelah Newbie Trainer Join Date: Jan 2005 Posts: 2	Need some help please! Hi u guys! Hoping some of you can help me a bit. I just gave birth to my daughter 8 weeks ago, and now i'm gonna start training again to loose the weight i gained. Hope that anyone in here can give me a diet plan that will help me do this right. I'm 22 years old, 5ft 2inch and weigh about 140 pounds. So you can see i'm a bit chunky 'round the waist :p Before my pregnancy i weighed 121, and that's the weight i'm hoping to be in about 3 months. Is this a realistic goal? To loose almost 20 pounds in three months? I'm gonna train in a gym 4 to 5 times a week. Every session with weights and cardio. Is 45 minutes of cardio enough? I really hope some of you can help me out, to make this a bit easier to take on. Thanks a lot! ;)

11-01-2005, 08:26 PM	#3 (permalink)
DB UK-Muscle Moderator Join Date: Oct 2003 Location: SW London Posts: 11,762	i think u'll be fine at losing that weight...u seem dedicted enough to train 4-5 times a week so the weight will fall off in my opinion, post what u eat at the mo we'll try and clean up your diet and say when to eat certain foods, 45 mins cardio is plenty. welcome to uk muscle also :lift: __________________ Affiliate of Bulk Supplements Direct Discount Code= BSD290 UKBFF southcoast 2008, O80kg Champion

11-01-2005, 08:27 PM	#4 (permalink)
DB UK-Muscle Moderator Join Date: Oct 2003 Location: SW London Posts: 11,762	damn jimmy u beat me to it!! :axe: __________________ Affiliate of Bulk Supplements Direct Discount Code= BSD290 UKBFF southcoast 2008, O80kg Champion

11-01-2005, 09:21 PM	#7 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 24,337	Zelah, breast feeding will help you get down in your weight faster if you do it. Not only is it better for your babys immune system for you to breast feed but you will lose your weight faster doing it. Some women lose their weight only by brestfeeding. Drop some of the breads, pasta, potato, rice and substitute for fruits in the mornings and vegetables in the afternoons. Might want to spread your meals out with the same volume and add another meal. 5-6 meals are good. Oatmeal is good for a morning meal but add a protein and a fat with it. Try and stay away from hydrogenated oils, refined carbs, and refined sugars. A small apple and a small can of solid white tuna would be another good meal. Take in some fiber during the meals if you can find some this will slow down the spiking of the blood sugars. Also eat some protein, carbs and fats with each meal and again throw in some fiber if you can get it. This will keep blood sugars level and help to not spike blood sugars and insulin. Shoot for about 1.5-2 lbs of weight loss a week. Dont weigh yourself everyday. Take some measurements first, waist, legs and arms. Drink lots of water. Dont wait more than 5 hours max to eat. Every few hours smaller meals are better. Do your cardio after you have done your weights. Weight train your whole body and dont forget the legs. Last edited by hackskii; 11-01-2005 at 09:23 PM.

11-01-2005, 08:26 PM	#2 (permalink)
Jimmy UK-Muscle Moderator Join Date: Aug 2003 Location: Forest gym crawley Posts: 4,489	it is a realistic goal as its excess weight gained in pregnancy post your typical days food and we can go from there ok?

11-01-2005, 09:03 PM	#5 (permalink)
Zelah Newbie Trainer Join Date: Jan 2005 Posts: 2	Thanks guys! Here's an example of what i'm planning to eat while dieting: Meal1: 2 pieces of bread (not white bread!!) with ham. 1 glass of milk. M2: the same as above. M3(dinner): I'm really into pasta so i generally eat that for dinner every day. With lean meat. M4:Some eggs, and maybe some lean meat. I'm only eating lean meat, like pork, chicken, fish and beef. Going to add my meals with vegetables, mostly greens. And i drink a lot of water all day through. But what about fruit? What, and how much to eat? Should i eat before cardio? And when should i do cardio, before or after doing weights? Ì'm still breastfeeding my baby, do i need to take this into consideration while on diet? Like do i need slightly more calories than i would've if i wasn't breastfeeding? If any of you know that kind og stuff Thank's again!

11-01-2005, 09:17 PM	#6 (permalink)
Jimmy UK-Muscle Moderator Join Date: Aug 2003 Location: Forest gym crawley Posts: 4,489	Thats a pretty good plan really zelah I deffo would have the veg and maybe add 1 piece of fruit to each meal Remember to keep the pasta portion size moderate and add a little olive oil to the last 2 meals, with a little butter to the first 2 meals also these links may help you http://www.uk-muscle.co.uk/showthrea...9&page=1&pp=15 http://www.uk-muscle.co.uk/food-diet-nutrition-info/5071-formulating-your-diet-beginers.html You can buy the diet book from the first link from this site (recomended) http://www.regimenx.com/

20-01-2005, 01:00 PM	#8 (permalink)
Lauren The Lady Of The Manor Join Date: Jan 2005 Location: Bedfordshire, UK Posts: 2,291	Go girl, you can stick to it and get the results you want. Just train hard and remember to rest and recover lots. Im sure yo uwill be at your best in 3 months. Keep us posted with your progress.