Carey11
05-06-2005, 04:17 PM
Hey
after reading a post about building muscle and not burning fat i started to get concerned that it may apply to me. I am interested in not just in building muscle but more in converting what i have on me from fat to muscle, however, i am recovering from anorexia so i can't actually lose any weight. Is this possible to do? I really don't want to start building extra muscle under the fat that i already have and i am afraid that that is what i am going to do.
I am presently working out 5-6 days a week, i run a minimum of 7 miles or do an hour-hour and 15 mins of spinning and then i switch off days legs one day, arms the next with resistance training. I eat 1800 calories a day and i am 19 years old.
Any one know if doing this is going to help me become more muscular or is going to make me just build under the fat i have?
thanks for the help! :eek:
after reading a post about building muscle and not burning fat i started to get concerned that it may apply to me. I am interested in not just in building muscle but more in converting what i have on me from fat to muscle, however, i am recovering from anorexia so i can't actually lose any weight. Is this possible to do? I really don't want to start building extra muscle under the fat that i already have and i am afraid that that is what i am going to do.
I am presently working out 5-6 days a week, i run a minimum of 7 miles or do an hour-hour and 15 mins of spinning and then i switch off days legs one day, arms the next with resistance training. I eat 1800 calories a day and i am 19 years old.
Any one know if doing this is going to help me become more muscular or is going to make me just build under the fat i have?
thanks for the help! :eek:
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bluehen94
05-06-2005, 04:41 PM
I think that is all diet related, if you are eating a clean diet and weight training and doing cardio that is the key to replacing the fat with muscle. People fall short on that because there diet is not in check.
Carey11
05-06-2005, 04:47 PM
thanks for the response, when you say a clean diet, what do you mean? high in protein? low fat? cutting calories? i am really only used to the whole calorie cutting idea because i have been obsessed with counting them for so many years. in general, what kind of diet should i aim for?
thanks for the help!
thanks for the help!
bluehen94
05-06-2005, 07:08 PM
Basically I mean a healthy diet. lean meats (turkey, chix, fish, egg whites, tuna, etc), veggies, low GI fruits earlier in the day (berries, canatloupe, etc), fats from nuts such as almonds or walnuts, or maybe olive oil if your cooking with it. Whole grains (wild rice, brown rice, oatmeal occasionally), no bread or cracker type foods. A low carb diet in general, about 40%. 5-6 small meals a day, and good timing of your pre and post work out foods. Calories really depends on how active you are in relation to your fitness goals. It seems from your post your goal is fat loss, but not necessarily losing weight, so the other part of the equation is what is your work out schedule like?
Carey11
05-07-2005, 11:38 AM
thanks so much for the all the help!
here is a typical day for me in terms of diet/exercise:
Breakfast
1 packet instant oatmeal (made with water)
1 Fat Free TOtal Greek Yogurt with 1 TBSP ground flax seeds
1 orange
Snack
1/4 cup toasted almonds
Lunch
salad with 3oz turkey or plain tuna
apple
4oz fat free cottage cheese
snack
banana
1 tbsp all natural crunchy peanut butter
workout:
1 hour to 1hour and 15 mins cardio
45 mins - 1 hour of either arms or legs training
25min-30min abs
1 hour 15 min to 1 hour 30 min ashatanga yoga class
snack
any 200 calorie protein bar (i like balance bars usually but sometimes i try something a little different)
Dinner
6oz fish/ chicken or turkey breast
1 cup veggies
Snack
meduim tasti di lite (i know this is the worst possible thing i could have but i just love it, so i let myself live a little)
1 apple or pear
that is pretty much my day! any in put? thanks again for the all help!
here is a typical day for me in terms of diet/exercise:
Breakfast
1 packet instant oatmeal (made with water)
1 Fat Free TOtal Greek Yogurt with 1 TBSP ground flax seeds
1 orange
Snack
1/4 cup toasted almonds
Lunch
salad with 3oz turkey or plain tuna
apple
4oz fat free cottage cheese
snack
banana
1 tbsp all natural crunchy peanut butter
workout:
1 hour to 1hour and 15 mins cardio
45 mins - 1 hour of either arms or legs training
25min-30min abs
1 hour 15 min to 1 hour 30 min ashatanga yoga class
snack
any 200 calorie protein bar (i like balance bars usually but sometimes i try something a little different)
Dinner
6oz fish/ chicken or turkey breast
1 cup veggies
Snack
meduim tasti di lite (i know this is the worst possible thing i could have but i just love it, so i let myself live a little)
1 apple or pear
that is pretty much my day! any in put? thanks again for the all help!
bluehen94
05-07-2005, 01:09 PM
I think your diet looks good, I am not a big banana fan, they are a very high GI fruit you might want to swap some strawberries or blueberries in there, especially if this is your preworkout meal, I wouldn't eat a banana, low GI fruit is better. Bars are not the best, but convenient, I eat them too, however balance bars are loaded with sugar. I would try one with less sugar like a pure protein bar, atkins bar, revolution bar, there are many out there, just check the sugar grams, I would make sure they are less than 5. Is the bar your post workout meal? If it is, I would maybe do a whey protein drink with some 1% milk, liquid absorbs quicker into the system which is what you want after a work out. Also veggies are filling and low calorie so load up on them for dinner, have a few cups. I'm not sure the way you listed your workouts if you do all of this in one day (I hope not) or part of this? In general it sounds decent, but I wouldn't weight train more than 45 mins or it becomes counter productive and I would cut the cardio to 45 mins if you just weight trained right before. If you are just doing cardio that day then I would say you could go up to an hour at a moderate intensity. Also if you can do abs for that long everyday than your not working them hard enough. There is no such thing as spot training so you can do abs all day its not going to give you a 6 pak, cut that down to 3 days a week with a no ab day in between each ab workout 10-15 mins max of a good hard ab workout. That is plenty, your abs are like any muscle they need recovery time too. Also make sure you are giving your body at least 1 day a week of no exercise as a recovery day.
Hope this helps!
Hope this helps!
Carey11
05-07-2005, 08:08 PM
Wow! Thanks for the all the advice! I would have never known about the banana or the sugar in the balance but i will definately switch both now that i know (i am a huge blackberry fan, i think i will go for some of those). As for the whey protein drink do you mix your own? do you buy it in a bottle? any good recipes? (i am new to this idea!)
i have been a culprit of over excerising for years so only one hour of cardio a day seems like too little to me! i used to do 2-3 so i am working on bringing it down. i do do all that i listed 5-6 times each week, do you think that is too much? i usually don't think of the yoga as a work out cause i really do it more for my overall well being then just for a workout
i plan to meet with a trainer soon so hopefully i can get some better more efficient ab workout going. i think that for me doing it everyday is more of a compulsion than a way of simply getting results (although getting results is important to me too!)
thanks so much.
i have been a culprit of over excerising for years so only one hour of cardio a day seems like too little to me! i used to do 2-3 so i am working on bringing it down. i do do all that i listed 5-6 times each week, do you think that is too much? i usually don't think of the yoga as a work out cause i really do it more for my overall well being then just for a workout
i plan to meet with a trainer soon so hopefully i can get some better more efficient ab workout going. i think that for me doing it everyday is more of a compulsion than a way of simply getting results (although getting results is important to me too!)
thanks so much.
bluehen94
05-08-2005, 12:03 AM
If you really like the banana its OK to have it right after your workout mixed with you whey protein. I don't know any recipes, but I use designer whey protein (very inexpensive), I mix that with strawberries for a post workout drink. I can't drink milk, but if you want you can mix a scoop of whey, skim or 1% milk and a banana or any fruit you want. You should be having this within 30 mins of your workout the sooner the better so the muscles can start the recovery process.
Wow!! You do all that exercise in 1 day!! That is way too much. First never weight train the same muscle 2 days in a row, never weight train for more than 45 mins a workout, cardio 5 days a week max, 1 hr max on non weight training days, 45 on weight training days, abs 3 non consecutive days a week 10-15 mins, when you tell this trainer how much you are exercising he/she will tell you the same thing...you are overtraining and that can actually hurt your progress. I am not familiar with yoga in terms of how intense it is so I can't comment on that. You are definitely overtraining. You have to give your body a rest in between weight days, for example if you do chest/tri's on monday you can do shoulder's/bi's tuesday then no weights wed. give the muscles a break. Get the jist? I'm interested in hearing the routine your trainer gives you.
Wow!! You do all that exercise in 1 day!! That is way too much. First never weight train the same muscle 2 days in a row, never weight train for more than 45 mins a workout, cardio 5 days a week max, 1 hr max on non weight training days, 45 on weight training days, abs 3 non consecutive days a week 10-15 mins, when you tell this trainer how much you are exercising he/she will tell you the same thing...you are overtraining and that can actually hurt your progress. I am not familiar with yoga in terms of how intense it is so I can't comment on that. You are definitely overtraining. You have to give your body a rest in between weight days, for example if you do chest/tri's on monday you can do shoulder's/bi's tuesday then no weights wed. give the muscles a break. Get the jist? I'm interested in hearing the routine your trainer gives you.
Carey11
05-08-2005, 02:57 AM
Hey,
I am still waiting to hear from the trainer to schedule times but i will definately keep you posted. Thanks for all the feed back it has really really been helpful!
I am still waiting to hear from the trainer to schedule times but i will definately keep you posted. Thanks for all the feed back it has really really been helpful!
hs1977
05-09-2005, 02:57 PM
I agree about the overtraining that's over 3hrs of exercise, I just thought I would say to be careful....I too am a recovering anorexic and I know how difficult it can be. I see that you are eating but please make sure that the amount of exercise you are doing isn't to cxl out the food. Sorry if I'm out of line but I know what a struggle it is to get better and stay better I'm still a work in process and I know that if I"m having a bad day I would probably stay at the gym for 5hrs if I thought I could get away with it.
I can't wait to hear what your trainer suggest I'm trying to tone as well, it's really hard to gain back weight and try and have it look all nice and toned and not flabby especially since you and I would have the extra critical eye. Let me know what the tell you.
I can't wait to hear what your trainer suggest I'm trying to tone as well, it's really hard to gain back weight and try and have it look all nice and toned and not flabby especially since you and I would have the extra critical eye. Let me know what the tell you.
Carey11
05-10-2005, 03:23 PM
Hey
Thanks for the feed back. I can't agree more, it is so hard gaining the weight back and i feel like maybe i will feel a little stronger or ok with myself if i know that i am a mass of muscle instead of flab. Yeah, i definitely stay way to long at the gym on days when i am not doing so well, i definitely use it as a coping skill, to deal with my feelings/problems etc. but at least i am aware of it. Sometimes i feel like the only reason that i can allow myself to eat is because i burn some of it off at the gym.
I am interested to meet with my trainer (who still hasn't called me back!) although i don't know if even a trainer telling me i work out too much will make me cut back, right now i think that i just really need my exercise to stay sane and feel somewhat healthy.
Stay strong, it is a long hard road but at least we are on it!
Thanks for the feed back. I can't agree more, it is so hard gaining the weight back and i feel like maybe i will feel a little stronger or ok with myself if i know that i am a mass of muscle instead of flab. Yeah, i definitely stay way to long at the gym on days when i am not doing so well, i definitely use it as a coping skill, to deal with my feelings/problems etc. but at least i am aware of it. Sometimes i feel like the only reason that i can allow myself to eat is because i burn some of it off at the gym.
I am interested to meet with my trainer (who still hasn't called me back!) although i don't know if even a trainer telling me i work out too much will make me cut back, right now i think that i just really need my exercise to stay sane and feel somewhat healthy.
Stay strong, it is a long hard road but at least we are on it!