advice - critic me and my ketosis way - Ausbb

miss_sarahx · 19-07-2010, 10:09 PM

Hi

So basically an overview of me. I am 24, 171cms and 60.2kgs. In the past I am quite active and regular gym'er. I have messed around with different diets, pills, exercise routines etc. Recently I moved from sunny Perth to cold Melbourne and I have found it hard to keep my active lifestyle up, mainly because of the cold and its hard to keep motivated (lame excuse i know)

I am unhappy with my body and my weight. About 2 years ago i was 54-56kgs and ate a low carb diet with low exercise.. After awhile I kicked the low carb and just ate normal and started working out, I then did crossfit and ate zone/paleo for a bit... My fitness was pretty good but i was still unahppy with my body shape and size and weight. Anyway in the last week i have decided to get serious and start my gym work up again and cutting carbs to try and drop 5kgs... My aim is to tone up and lean up! While dropping around 5kgs of body fat.

A quick overview of my diet at the moment,

Breakfast - 1 egg, 1 slice of lean bacon grilled, half an apple.
Snack - raw macadamias, raw walnuts, few roasted almonds.
Lunch - Chicken breast grilled, or another meat grilled with some baby spinach.
Snack - more nuts or lean homemade meat rissoles (garlic, onion, wholegrain mustard, basil, oregano, chili)
Dinner - Steak grilled with onion, mushroom and egg on top with broccolli and baby spinach.
Snack - Peppermint tea and Low Joule/Sugarfree Jelly (if i feel like it)

I have around 2 black coffees in the morning and green tea through the day, also have around 2L of water a day sometimes with sugarfree cordial in it... and I try to have a glass of lemon water in the morning before breakfast.
I was thinking of adjusting my breakfast to be bigger as i get a bit peckish in the morning compared to the afternoons... and I have also been having a diet coke some days which makes me feel bloated? Should i kick it? Will it affect my weight loss?

I am aiming to do 30mins of cardio 5 times a week (cross trainer and rowing machine) with weights 3 times a week.. In the weight sessions I do pull down, pull ups, lunges, leg press, abs. I know i need to work on my weight sessions more as I am a bit stuck as what to do... I am thinking of getting a PT for a bit of help...

At the moment I am in ketosis, I only got in there a day ago... At first i was eating too many nuts and had to cut back as i think this was kicking me out of ketosis... (i check with ketosticks) I am a big wine drinker, i LOVE dry white wine.. So i am going to try and kick that as well - one for the calorie intake - two for the ketosis - and three because it will be healthier for me and help me loose weight.

Any help or suggestions you guys have would be great...

dave · 19-07-2010, 10:28 PM

Ok Ketosis sucks, really. It makes you mentally and physically slower for a minimal benefit, you can not work out as hard and lose physical ability because of it. It can also makes your breath stink. So if I were you I would get out of it and just make sure you are not overeating carbs and get into some consistent exercise. Crossfit would be good if you liked it, some weight training and sprinting. You do not have to go too heavy 8-15 reps would be fine with low rest periods, just work hard and rest then work hard again. Keep away from the endurance cardio work as it will help you lose weight but you will not be too much lower in body fat and just look the same.

Ben · 19-07-2010, 11:38 PM

60kgs, 171cm, you're fine : )

I think most blokes agree, too skinny is not good.

PTC · 20-07-2010, 01:30 AM

Gday Sarah, I posted in your boyfriends thread about you.

Ketosis is okay but not for extended periods. You seem quite knowledgable, which is good.

For starters, I'm going to say that a fit girl training with those stats, your fine, but I think its great you want to get better. Dont let ANYBODY tell you how you should look.

In regards to diet, any weight loss should be attacked with vigor for short bursts, like 2 weeks. After that, return to a well balanced diet that doesnt exclude natural food. Your not a large girl, so you have less fat to lose. Obese people need to learn discipline first.

I experimented a lot with ketogenic diets, since the mid 90's, and found them okay to get people looking good at the last minute, for a high school reunion or something.

If you have plenty of time, lean protein, fruit and vegetables is the answer. Every couple of months, attempt BodyOpus or something, but short term only.

Wine will be your biggest issue, but you know this.

As far as training goes, you dont need to do heavy squats etc, but squatting will give you the booty most girls want, unless you want to look like a 9yo boy. Even squatting with 30kg, as long as there rock bottom, for sets of 20-30, will do the job, as will SLDL and lots of DB work for your upperbody.

I have a stack of girls training at PTC, and while some compete at powerlifting, the majority dont. One thing they have in common is they all want to look great. So while the core of there training involves 4-5 heavy sets, the rest is lunges and kettlebell work.

You also wont get big lifting heavy weights if you dont eat a surpluss of calories. Vicki is 38 and 57kg. She has a few powerlifting National Records, and she is still the same weight she was when she started with me, a total novice nearly 2 years ago. All girls that have started PL have got lighter, without exception. Annie dropped from 95kg to 71kg at 180cm tall.

Good luck in your journey.

dave · 20-07-2010, 09:25 PM

That is some good advice.

miss_sarahx · 20-07-2010, 11:29 PM

Thank you for the advice :-)

I guess its all stuff i know already, i just want it to start working and i need to learn self discipline...

This weekend looks like i need to cut the wine, avoid any treats and keep focused on training... Still eating under 20grams of carbs a day and the boyfriend got me some green tea tablets and L-carnitine to take so will see how that goes.

Training sucks at my gym, too many muscle head men who intimidate me... i never know what to do and get shy. I know i need to do free weights, squats, lunges, push ups, dips... I also wanna start doing some flat bar work that i learnt from my crossfit days but its just hard to get passed the muscle dudes... hehe.

Morgan · 20-07-2010, 11:37 PM

Your diet is pretty spot on, which is a good thing, I think you should try and overcome your shyness and start hitting the weights, do lots of compound exercises with light weights but very short rest periods, that way you are smashing your muscles AND getting a cardio workout too.
Posted via Mobile Device

PTC · 21-07-2010, 12:48 AM

What gym princess?

miss_sarahx · 21-07-2010, 10:55 AM

I go to fitness first on chapel street

but yeah I've decided to let myself have fruit in the morning cause i was feeling run down and I figure an apple at breaky will more good then harm...?
You guys heard much on paleo nutrition and Robb Wolf ??
Posted via Mobile Device

PTC · 21-07-2010, 11:46 AM

The meat, leaves and berries diet is a brilliant diet, but its not for everyone.

Different bodytypes need different diets.

Good on you for having the apple.

FF is NOT a hardcore gym sorry lol, I have a couple of clients who go there once a week as they work/live nearby, then train with me on weekends.

19-07-2010, 10:09 PM	#1 (permalink)
miss_sarahx Rookie Join Date: Jul 2010 Location: Melbourne Gender: Posts: 33	advice - critic me and my ketosis way Hi So basically an overview of me. I am 24, 171cms and 60.2kgs. In the past I am quite active and regular gym'er. I have messed around with different diets, pills, exercise routines etc. Recently I moved from sunny Perth to cold Melbourne and I have found it hard to keep my active lifestyle up, mainly because of the cold and its hard to keep motivated (lame excuse i know) I am unhappy with my body and my weight. About 2 years ago i was 54-56kgs and ate a low carb diet with low exercise.. After awhile I kicked the low carb and just ate normal and started working out, I then did crossfit and ate zone/paleo for a bit... My fitness was pretty good but i was still unahppy with my body shape and size and weight. Anyway in the last week i have decided to get serious and start my gym work up again and cutting carbs to try and drop 5kgs... My aim is to tone up and lean up! While dropping around 5kgs of body fat. A quick overview of my diet at the moment, Breakfast - 1 egg, 1 slice of lean bacon grilled, half an apple. Snack - raw macadamias, raw walnuts, few roasted almonds. Lunch - Chicken breast grilled, or another meat grilled with some baby spinach. Snack - more nuts or lean homemade meat rissoles (garlic, onion, wholegrain mustard, basil, oregano, chili) Dinner - Steak grilled with onion, mushroom and egg on top with broccolli and baby spinach. Snack - Peppermint tea and Low Joule/Sugarfree Jelly (if i feel like it) I have around 2 black coffees in the morning and green tea through the day, also have around 2L of water a day sometimes with sugarfree cordial in it... and I try to have a glass of lemon water in the morning before breakfast. I was thinking of adjusting my breakfast to be bigger as i get a bit peckish in the morning compared to the afternoons... and I have also been having a diet coke some days which makes me feel bloated? Should i kick it? Will it affect my weight loss? I am aiming to do 30mins of cardio 5 times a week (cross trainer and rowing machine) with weights 3 times a week.. In the weight sessions I do pull down, pull ups, lunges, leg press, abs. I know i need to work on my weight sessions more as I am a bit stuck as what to do... I am thinking of getting a PT for a bit of help... At the moment I am in ketosis, I only got in there a day ago... At first i was eating too many nuts and had to cut back as i think this was kicking me out of ketosis... (i check with ketosticks) I am a big wine drinker, i LOVE dry white wine.. So i am going to try and kick that as well - one for the calorie intake - two for the ketosis - and three because it will be healthier for me and help me loose weight. Any help or suggestions you guys have would be great...

19-07-2010, 11:38 PM	#3 (permalink)
Ben Active Member Join Date: Dec 2009 Gender: Posts: 1,981	60kgs, 171cm, you're fine : ) I think most blokes agree, too skinny is not good. __________________ 137.5/97.5/150 @ 71

20-07-2010, 11:37 PM	#7 (permalink)
Morgan Active Member Join Date: Feb 2009 Location: Melbourne Gender: Posts: 1,417	Your diet is pretty spot on, which is a good thing, I think you should try and overcome your shyness and start hitting the weights, do lots of compound exercises with light weights but very short rest periods, that way you are smashing your muscles AND getting a cardio workout too. Posted via Mobile Device __________________ 6'4", 119kg - Bulking to 125-130kg by September... Recent PB's - Bench 175kg x 1 145kg 5x5, Weighted Pullups +25kg 5x5, Sumo Deadlift 250kg x 1 180kg 5x5, Squat 200kg x 1 160kg 5x5, BB Row 115kg 5x5

19-07-2010, 10:28 PM	#2 (permalink)
dave Active Member July10MOTM Join Date: Mar 2010 Location: Melbourne, Victoria Gender: Posts: 4,803	Ok Ketosis sucks, really. It makes you mentally and physically slower for a minimal benefit, you can not work out as hard and lose physical ability because of it. It can also makes your breath stink. So if I were you I would get out of it and just make sure you are not overeating carbs and get into some consistent exercise. Crossfit would be good if you liked it, some weight training and sprinting. You do not have to go too heavy 8-15 reps would be fine with low rest periods, just work hard and rest then work hard again. Keep away from the endurance cardio work as it will help you lose weight but you will not be too much lower in body fat and just look the same.

20-07-2010, 01:30 AM	#4 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	Gday Sarah, I posted in your boyfriends thread about you. Ketosis is okay but not for extended periods. You seem quite knowledgable, which is good. For starters, I'm going to say that a fit girl training with those stats, your fine, but I think its great you want to get better. Dont let ANYBODY tell you how you should look. In regards to diet, any weight loss should be attacked with vigor for short bursts, like 2 weeks. After that, return to a well balanced diet that doesnt exclude natural food. Your not a large girl, so you have less fat to lose. Obese people need to learn discipline first. I experimented a lot with ketogenic diets, since the mid 90's, and found them okay to get people looking good at the last minute, for a high school reunion or something. If you have plenty of time, lean protein, fruit and vegetables is the answer. Every couple of months, attempt BodyOpus or something, but short term only. Wine will be your biggest issue, but you know this. As far as training goes, you dont need to do heavy squats etc, but squatting will give you the booty most girls want, unless you want to look like a 9yo boy. Even squatting with 30kg, as long as there rock bottom, for sets of 20-30, will do the job, as will SLDL and lots of DB work for your upperbody. I have a stack of girls training at PTC, and while some compete at powerlifting, the majority dont. One thing they have in common is they all want to look great. So while the core of there training involves 4-5 heavy sets, the rest is lunges and kettlebell work. You also wont get big lifting heavy weights if you dont eat a surpluss of calories. Vicki is 38 and 57kg. She has a few powerlifting National Records, and she is still the same weight she was when she started with me, a total novice nearly 2 years ago. All girls that have started PL have got lighter, without exception. Annie dropped from 95kg to 71kg at 180cm tall. Good luck in your journey.

20-07-2010, 09:25 PM	#5 (permalink)
dave Active Member July10MOTM Join Date: Mar 2010 Location: Melbourne, Victoria Gender: Posts: 4,803	That is some good advice.

20-07-2010, 11:29 PM	#6 (permalink)
miss_sarahx Rookie Join Date: Jul 2010 Location: Melbourne Gender: Posts: 33	Thank you for the advice :-) I guess its all stuff i know already, i just want it to start working and i need to learn self discipline... This weekend looks like i need to cut the wine, avoid any treats and keep focused on training... Still eating under 20grams of carbs a day and the boyfriend got me some green tea tablets and L-carnitine to take so will see how that goes. Training sucks at my gym, too many muscle head men who intimidate me... i never know what to do and get shy. I know i need to do free weights, squats, lunges, push ups, dips... I also wanna start doing some flat bar work that i learnt from my crossfit days but its just hard to get passed the muscle dudes... hehe.

21-07-2010, 12:48 AM	#8 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	What gym princess?

21-07-2010, 10:55 AM	#9 (permalink)
miss_sarahx Rookie Join Date: Jul 2010 Location: Melbourne Gender: Posts: 33	I go to fitness first on chapel street but yeah I've decided to let myself have fruit in the morning cause i was feeling run down and I figure an apple at breaky will more good then harm...? You guys heard much on paleo nutrition and Robb Wolf ?? Posted via Mobile Device

21-07-2010, 11:46 AM	#10 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	The meat, leaves and berries diet is a brilliant diet, but its not for everyone. Different bodytypes need different diets. Good on you for having the apple. FF is NOT a hardcore gym sorry lol, I have a couple of clients who go there once a week as they work/live nearby, then train with me on weekends.