need a bit of help - Weight Loss Message Board

julianstoked · 03-18-2006, 05:41 PM

I have decided to lose some weight. I have lost a bunch of weight before. In 2003, I lost about 70 pounds to get down to around 230, but now im back up to 270. This time around I would like to add more muscle. Should I focus on losing the weight first, and then add the muscle, or should I do both at the same time.

Also, I'm a vegetarian, so should I take any extra supplements, like would protein bars or shakes help? I know some veggies like beans have protein, but I don't like them at all.

Thanks!

Tbrider216 · 03-18-2006, 06:23 PM

You should always have some sort of exercise with your diet. So focus on a low fat diet with not too many carbs. Balance out your calorie intake as well and eat healthy foods. On top of that you want to work out do atleast 30 mins of cardio, even if its just a fast walk. Try to also lift weights, the more muscle you gain the more calories your body will burn. But if you are not dieting on top of the exercise the muxcle will just build under the fat making you look bulky and not toned. Also since you a vegitarian, you should make sure your getting enough protien which im sure you know. I like to take vitamin B supplements with my diet. Good luck.

bluejbirdie · 03-18-2006, 09:36 PM

IT is Very Tough to do both at the same time...you need a calorie deficit for fat loss and a surpluss for Muscle gain. Your Exercise should consist of both Cardio and Weights regardless of which you try for. Aim for a Diet of 50% Carb, 30% Protein and 20% Fat. This is a good healthy Ratio that will give you enough carb for energy and enough protein for Muscle gain. If you can, aim for 5-6 Small Meas a day, not going more then 3-4 hours between meals. Try to keep each meal within the 50/30/20 ratio. Make sure you eat some protein with each meal. Since you are a vegetarian you may need to supplement with some Whey Protein. a Great Meal is a bowl of oatmeal made with some Whey Protein added in. It fills you up and gives you everything you need.

Try to keep track of your calories as much as you can. If you do this yu can maximize your metabolism and keep you calories burned at a max. When you want to lose weight just ajust the calories so that you are at a deficit and when you want to build musclekeep it at a surpluss. If you want to do both at the same time then a good way would be to alternate weeks. One week work on weight loss and the next work on Muscle. The Weight loss will be slow this way...but the Fat Loss will be very good.

julianstoked · 03-19-2006, 05:43 PM

I do excercise every day inbetween 30 and 40 minutes.

What would you consider a small meal that would be a good idea for me.