fat2fitbabe's Journal

[fat2fitbabe]

First of all thankyou to everyone for all your support, i'm very excited to make this journal, i've been wanting to get fit for a long time and now i know its time before another year passes with the same old depression at being so unhealthy!
I've decided a routine is necessary as is a plan to follow so i'm going to create the best one this for me starting this week and FOLLOW it! starting next week.

DIET: i've read alot on how most healthy people eat more smaller meals rather than fewer large ones so this is the first thing I want to impliment, I was truly inspired by Tiffany Forni's transformation on bodybuilding.com a link provided by another member here(Thanks!), I like her diet it's all my favorite types of food so i'm thinking about following that, any other suggestions are welcome!

WORKOUTS: I could really do with some advice on this one. Going by per week how much should I do how often and what days to work which parts of the body and which workouts? I would appreciate details on workouts because sometimes I don't know from the name of a workout on how is done I haven't worked out alot if ever so am new to all this.
The only thing which will be difficult for me to do is jogging/running because I have kids and after work am always with them also on weekends so not easy for me to leave the house without them or find time and someone to watch them, they are always with me out of school hours and i'm at work when theyre in school. Also which workouts can I do without excercise equipment because I don't have any.
I am still hesistant about going to the gym, I could go an hr 5days a week during my 90min lunch break at work but still don't have the confidence I would rather wait till i'm a bit more fitter, i'm so fat that i've even had nightmares where i'm at the gym and wobbling all over, really don't want to go just yet!

SUPPLEMENTS: I want to take multivitamin supplement, other than that are there any others?

BEFORE AND AFTER PICS: I'm really excited at the thought of my getting into shape again and imagining before and after pics is thrilling! I really want to do it, When(not if) I get fit again it would be great to see the way I was now and too see how far i'd come would give me a feeling of euphoria, it already is just thinking about it! To think i'd love having my photograph taken again and to be able to wear real summer clothes after so long is a dream i'm determined to make a reality once again, and I think seeing myself so fat in photos will make me determined to reach the other end...i'd have to or i'd never live it down!
I don't know though if I should I post my pics here in my journal or in the other members pictures section?

Many Thanks on helping me in my journey to get healthy again!

[varbo]

These are my thoughts:

Workouts: If you're just starting most things will probably work just because you're getting active again. If you decide to do a split just remember that when you work chest, your triceps are usually involved so if you don't work them on the same day, wait 48 hours before you do. Same goes for bicep and back.
Here's a good site I found (i think it was even on this site): Weight Training, Exercise Instruction & Kinesiology
It shows exercises based on body part.

Supplements: CLA is supposed to be good for fat loss and fish oil is always a good choice.

Congrats on your decision, but remember, (and I'm always harping on this) getting fit isn't a destination, but a lifestyle change. Once you reach your goals you've got to keep up the lifestyle so make sure you make it fun and enjoyable. Also another reminder is to not fall for the 100 Calorie scam, to quote another person "100 Calories of crap is still crap"

[A1food4U]

Good advice from Varbo. If your looking for a "female specific" plan you should PM the ItalianAngel, she'll set you on a great coarse...

Good luck!!!

[lizzyb]

Hi! Great intro too!

Sometimes the biggest hurdles we face are the ones we place in front of ourselves. You are gonna face some challenges, it's a lifestyle change, remember that. Every excuse you make to not exercise is one more reason to stay as you are.......that being said, children are the BESTEST excuse TO get fit!! Get active WITH them, go out to the park, play frizbee, catch, hopscotch....run chase after them......and before you tell me I'm nust, I've got 2 children of my own (4yrs and 2.5yrs old) and I definitely get down in the trenches with them....it's great fun and it's good for them too. also, partof being good to yourself is ALLOWING yourself (and you'll have to train your family to get this too) time FOR yourself. How is your partner, are they onboard with your plans? Makes it easier if so, but certainly not impossible if not. I train at home, I'm home with my kids all day long.....I fit it in whenever I can, however I can. Somedays cardio is considered a walk to the grocery store and back carrying 50lbs of groceries with kiddies in tow, lol! Nothing is impossible, you just need a plan.

I just put this link in another gal's thread, but I think you'll be able to use the info too,
as I said to her, apply the diet aspect of this article and take up the training suggested as well if you feel you can implement it......don't stop asking questions either.
http://figureathlete.tmuscle.com/fre...the_last_stand

And yes, Linda is a wealth of info and help...........don't be shy, she don't bite!

[mooshue]

one last piece of advice from me, pictures pictures pictures!!!!!!!!
Take lots of pictures now, front back side, bad spots etc... I wish i had more fat pictures of myself to compare to.

Another reason is once you reach a certain point in actual weight loss, the scale will stop moving down so quickly and you will easily get discouraged. Take pictures, ignore the scale and judge by your picture progress every 2 weeks or so. As you slowly start to burn away fat, you will be increasing lean mass (anything that isn't fat ie.. muscle) at the same time so don't fret that the scale is stuck!

Learn to read a food label if you haven't already and get a cheap food scale from wal mart to get a good feel on what portions actually look like!

I think you have all you need to get started so go do it!!

[fat2fitbabe]

Thanks for all the replies!

Monday is here! I've been planning the last few days have a routine now which is: oatmeal for breakfast and steamed/boiled fish/meat and veg for the other smaller meals, I could cook it in different ways with different types meat/veg so I don't get bored, no drink except for water which will be minimum 2L everyday. Fruits for snacks.

Workouts will be a few general all over body excercises everyday, I thought the working one part a day would be better but i'm not so sure its for me...

Hopefully my fat days will be over!

[fat2fitbabe]

Completed my first day and not happy with myself. Although it was much different then my usual routine I didn't stick with it as I should have.
Still i've learnt my lesson and won't do it again!

Made oatmeal in the morning and it tasted like cardboard, the meals were nice though.
Cheated at about 6pm, my body was craving carbs, I ate fried eggs and mayonnaise with white bread, it was two eggs with two slices of bread, feel really upset about doing that now but am not getting too upset about it just got to make sure I stick with it this time!
Worst thing is I did no excercise.

[lizzyb]

Hmmmm? Why didn't you stick to your w/o plan? Are you feeling down on yourself like you may not be deserving of a healthy fit self? I'm asking a hard question because it just sounds to me like a whole lotta self sabotage going on.......like you are not allowed to feel good, so why not feel bad sort of stuff.

what did you put in your oatmeal? Did you try adding some nice berries and some cinnamon, or 1tbs of peanut butter, some cinnamon and a sugar free syrop (this tastes like cookie dough to me, yumm).

Keep this thought in mind.......ask yourself before you eat something 'bad' how that little baddie is gonna make you feel AFTER you've put it into your face? If you know your gonna feel bad, and beat yourself up for it.......why do it?! Ask yourself why you are not allowed to be happy, if you allow yourself to eat that baddie item or find excuses to not do your workout? Remember the only obstacle that stands between you and your 'goal' is yourSELF!

~Keep it coming!!

Please don't be too hard on yourself and do remember it did take X long to get this way, and it'll X long to break the pattern, and X long to undo the damage.......it's a whole new lifestyle, but it's not a hurting yourself lifestyle either, unlike the non healthy lifestyle of overeating high fatty foods and being sedentary, or self loathe.

[Russ_s]

So you screwed up on a day. So long as you make up for it the following days. I used to fall off the wagon all the time. To this day I still drink way to much and I know it's not good for my goals. You gotta jump back on and ride it twice as far before you fall off again. Another thing to consider is you've been doing this for what..... about a week. You've been eating poorly for how long? Don't expect it to change in a week. That said you should attempt to make strides every day, but if it happens it happens. Just make it happen less and less. Don't beat yourself up over one day.

Everyone who's fit is that way because they've worked hard and kept with it. You can reach it too, but it takes time.

Just keep telling yourself.. I can do it, if I keep at it I deserve it.

[A1food4U]

Wanting something that comes easy is natural, working at something that comes hard is what seperates people in all walks of life... You can do this if you believe in yourself ! ! !

Your carb craving is natural with people trying a lifestyle change. All those calories you used to eat were easy fuel. Your body has been conditioned to want fast burning fuel. Your head must prevail, keep apples and pears in the house at all times. If you have a carb craving, eat 1/2 a piece of fruit with an 8 oz glass of water. This should take the edge off the craving without de-railing your progress.

Stick to it and you'll do fine. . .

[Hans_Rachid]

fuck, I hit the back button and lost my whole post.... I'm pissed

[fat2fitbabe]

Thanks for all the replies

Tuesday not been brilliant either, had 4 slices of pizza(usually I can eat 2large pizzas straight!) and fries when took the kids out for a treat in the evening, again no excercise and this time forgot take my multivitamin tab too.

Another thing I tend to do alot is eat my kids leftovers! When theyre done eating I think why throw it away? I prefer to eat it than throw it away so I do. I know this is a very bad habit and am trying hard to stop it! All I end up doing by doing that is overeating getting even more unhealthy than I already am.

It's true i've been so stuck in a certain routine for so long that its hard to break out, but I will! I almost didn't want to write in my Journal today and say the truth because it sounds so pathetic, but to be successful I have to be honest, to myself if nobody else.

Good news is i've lost 2lbs since Monday! Thats 2lbs in 2days... is that normal? because it's not like I didn't eat anything.

I feel because this is a long-term goal I want to make a long-term eating plan/routine so I can enjoy the actual foods I eat! Instead of only boiling steaming can I use a little oil to shallow fry? Alot of foods I like are not quite the same if boiled! If this wouldn't affect my healthy eating a great deal I would really like to do it, it would give me a much more wider range of food to eat.

Thanks for the tip on the oatmeal I had it plain in water, I will try it with fruit next time.

[lizzyb]

Oh good, I'm glad to hear you are still as resolved as ever! Lol, I think I'd feel the same way about oatmeal if I didn't add fruit or peanut butter to it....makes sense to me now!
Oh I hear ya about the kids meals. that was the very first rule I made to myself when I was pregnant with my first child. I will NOT eat my children's leftovers. I told my hubby that as well......he's easy going and supportive in my endeavors....though he's not into it himself.
Try to think of it this way perhaps.......that throwing away your kiddie's leftover food is not WASTING, eating it however will go DIRECTLY to your waist....ha ha get it?! It's one of the very first and worst pitfalls of us Mom's.......we pick up, clean up, wash up and think for everybody else (it feels that way somedays LMTY)......so why not eat the leftover fries, or chicken strips or whatever......but unless it's a vegetable, it really isn't worth it......So why not start there first?! Why not make that goal #1?! To stop eating your kids leftovers, or hubby's or whomever's.........baby steps! You certainly cannot be expected to clear out the cupboards and fridge of ALL bad foods in one shot......that's a sure fire way to set you up for failure.......try to make it a goal to to cut out one bad item at a time......UNTIL there's nothing 'bad' left in the house......sugars are treats, not a staple item.....fried foods are not good for you, but wyh not try switching to Extra Virgin Olive Oil instead of some cheaper bad for you oil? then from there try cooking with broths instead of oil........I don't fry anything, can't recall the last time I ever did either, lol, come to think of it.......Believe me, once you get into this healthy eating habit and all, you are gonna surprise yourself at just how horrible the foods you used to love so taste.......KFC??? OMG, that stuff tastes like ass to me now.....I may indulge hubby 1x year for that one, just tasted chemically to me......
Besides....you did say that "alot of the foods I like taste better if they are fried". Maybe so, but ask yourself if these foods are not the same foods that perhaps aren't doing you any good? When I cook using evoo, I will mix it with a broth, or lemon juice, or apple cider vinegar or balsamic vinegar.......there are so many ways to cook without frying that are quite tasty........but lets face it, you are gonna have to learn how to eat all over again.....to be blunt, you didn't get into this shape from eating 3 clean meals and 3 clean snacks a day.......you are not going to affect change unless you put some change into effect.

[Hans_Rachid]

Well, here’s my post again. It’s a bit lengthy, so you’ll understand why I was angry to have lost it through a stupid manipulation, though I was far from having completed it at the time.

I took a look at Tiffany’s diet on bb.com and it’s definitely not for you. I’m not saying you can’t make an amazing transformation as she did – you CAN if you want it bad enough and work towards it – but the diet she posted seems more appropriate for someone who’s a couple months away from a figure competition than for someone who just wants to get the things in motion to work towards her new healthy lifestyle. Plus, the diet she posted is most likely not what got her to where she is right now anyway.

Having a drastic mindset change is good when you want to make a big modification in your lifestyle, but the actual change in itself has to be gradual or there’s a good chance you will end up rejecting it thanks to the sheer strength of inertia (your old habits/routine). For example, going from eating 3 big meals a day, comprised of carbs in major part, to 8 small meals with almost no carbs at all, is probably too drastic a transition. Let’s take a look at Tiffany’s diet for reference:

Meal 1:
o Egg whites
o Oatmeal

Meal 2:
o Chicken breast
o Veggies

Meal 3:
o Protein shake

Meal 4:
o Tuna
o Veggies

Meal 5: Post Workout
o Protein shake

Meal 6:
o Chicken breast
o Veggies

Meal 7:
o Protein shake

Meal 8:
o Tuna
o Salad

As you can see, it barely contains any carbs at all, except for the oatmeal… No wonder you craved them if you tried to follow her plan!!! Eliminating carbs is (thankfully) probably not the solution - even though some people have reported being subject to extraordinary transformations by cutting carbs out of their diet altogether – it is still the main and most efficient source of energy for our body and I don’t think you should be concerned with these carb-less fad diets for the moment. What should concern you though is the type of carbs you ingest, and yes, you guessed it, commercial pizza is hardly part of the good type, much to everyone’s regret.

Now, you mentioned liking Tiffany’s diet and wanting to give it a try, but as I’ve hopefully been able to show, you can’t just copy and paste someone’s diet and apply it to yourself without taking into account the specificities of each person (activity level, weight, goals, level of commitment, preferences…). Let’s start by removing the protein shakes that make up three of her “meals” as these really wouldn’t be of any use to you, not to mention a waste of money:

Meal 1:
o Egg whites
o Oatmeal

Meal 2:
o Chicken breast
o Veggies

Meal 3:
o Tuna
o Veggies

Meal 4:
o Chicken breast
o Veggies

Meal 5:
o Tuna
o Salad

It already looks less scary, but there’s still the issue of the lack of carbs which I mentioned above and as we’ve seen from the past two days, depriving you of these essential nutrients is not doing you any good as you end up having them anyway, in bigger quantities and from poorer sources. One of the best sources of carbs are fruits, which also pack a ton of other goodies such as vitamins, minerals and fibres. These are also completely lacking from the above diet, so let’s add them; they’re good for you, plus they taste great! Raw fruits are better than juices, but if you like to have nice glass of juice in the morning, then go ahead, but just make sure it’s 100% fruit juice, not from concentrate, with no sugar added. Tropicana’s orange juice is a good choice, though it would be even better to press your own one. 1 cup of juice in the morning is enough though, as it still contains a lot of sugar and no fibres to slow down the absorption process. I suggest also taking some real fruit to go with your breakfast (banana, apple, pear, berries…) which you might add in your oatmeal or eat raw. Concerning the oatmeal, in addition to Lizzyb’s excellent suggestions to make it less boring, you can try to make it in milk instead of water; I find it tastes much better that way.

Another thing about Tiffany’s diet is that all the meals look the same and desperately dull. I like the idea of breaking up the food intake in small meals throughout the day, but if you’re used to eating 3 times a day it will be much more convenient to keep on having your 3 main meals, but to squeeze in a couple of healthy snacks inbetween. Let’s replace Meal 2 and 4 with snacks, unless you really want to eat chicken and tuna 4 times a day… For your first snack, you could have a fruit (again!) along with a yogurt. For your second snack, may I suggest a handful of nuts, or some whole grain crackers with a small piece of hard cheese (Swiss, cheddar…), or a raw vegetable dip in a yogurt based sauce.

Meal 3 would be your lunch, and we need to add a carb source in there, to avoid the deadly cravings! Having brown rice along with Tiffany’s chicken and veggies would make this meal much more filling and satiating for a longer time. You could also have 2 slices of brown bread instead of the rice and make a nice chicken (or tuna) sandwich with light mayonnaise and tomato slices to make it swallowable

Finally, Meal 5 would be your dinner. Tiffany doesn’t eat carbs at that time (either). You can imitate her if you eat late and go to bed a few hours later, and if you’re confident that you wouldn’t crave them badly at that time (and end up eating pizza to compensate). Otherwise, you could have a sweet potato or some brown rice/pastas. If you dine early and know that you will be hungry before bed, then it would be smart to plan for a final snack. You could have cottage cheese if you like it, or nuts and a glass of milk. These are digested slowly and rich in protein, which also makes them more filling than, say, a slice of white bread, so they should let you sleep comfortably until breakfast.

Let’s take a final look at the sample diet:

Meal 1: breakfast
o 1 cup of orange juice (optional)
o Egg white omelette (don’t be afraid to add one yolk to the mix)
o Oatmeal with slices of banana

Meal 2: snack#1
o Apple
o Yogurt

Meal 3: lunch
o Chicken breast
o Veggies
o Brown rice

Meal 4: snack
o Handful of nuts

Meal 5: dinner
o Tuna
o Salad
o Sweet potato

Meal 6: snack#3 (optional)
o Half cup of cottage cheese

…So, how does it look like? Horrible? Manageable? This is of course not set in stone, it’s just an idea of what could be done, but such a diet plan should keep you satiated and energetic all day long, and in combination with an exercise plan would do wonders to your health and silhouette. You can play around with it, you don’t have to eat the same thing each and every day, but the structure should stay similar. It doesn’t have to be perfect, but having a rough plan is a good idea because that way you don’t find yourself wondering what you’re going to eat to satisfy your hunger and binging on anything and everything that falls under your hand.

I hope this helps at least a little bit, and don’t hesitate to ask questions if you have any!

Oh and by the way, you mentioned not wanting to post on your journal today because you were ashamed of not having followed your plan, but you posted anyway, and that’s definitely what you should do! It’s okay to feel confused in the beginning or from time to time, no one expects you to have it right from the start. What’s important though is that you be honest about it and strive to do better the next day!

That's it for now.

Edit: forgot to mention, get used to drinking water and water only, except for the optional glass of juice in the morning and 1 or 2 glasses of milk (2% fat or less) that you could insert whenever you'd like to have them.

[Hans_Rachid]

Regarding frying your veggies and such, try sautéing and pan frying in heat resistant vegetable oil (I like peanut and grape seeds oil). IMO it tastes much better that way than shallow or deep fried, and your body will thank you in the end.

Remember, all these changes might be hard at first, but your tastes will adjust, and the thought of all the unhealthy food that was initially very enticing to you might become nauseating, or at least not as tempting.

[Italianangel]

Hey girl, where U @?
You cannot expect it to work perfect yet, everyday you will find new things you need to work around and learn from with diet and training but as overwhelming as it is to start, you pluck away slowly and issue by issue you figure out a way to mold things to your lifestyle, needs, preferences with your diet and training so that its habit, lifestyle and consistent but this can take years of going at it slowly.....be patient with your flubs, its a way to figure out how to work around the things life throws at ya.
Start with small changes, try to get an hour per day of some activity in.....see if you can be consistent for a week or 2 and then you can look at other things, a step at a time.
Even with diet, don't stress so much, work slowly by give and take. If you want to eat whatever you please for dinner, then begin by being consistent with breakfast, lunch and snacks each day. Then at dinner have the pizza and pop for now, and worry about it later.
If oatmeal is yucky, have some skim milk with a 1/2 or 1/4 cup of some ancient grain or meusli or even kashi cereal......all tasty and its a start.
Have a pc of friut a few hours later with 22 almonds.
then for lunch stick with a consistency each day, 2 cups of a colorful salad, so all types of veggies you can tolerate or even enjoy, with 3-4 oz of tuna or chicken and some evoo, vinegar and spices......its tasty.
then for the next snack find a nice tasty protein powder and have a shake with water.
then for dinner do what you want and try not to eat after 8 or 9 pm. If you do, have chicken or fish or eggs.
Try to get 2 liters of water per day, fill 2 liter in the fridge and then drink it all by end of day.
Just working toward what I wrote here above may take you a few weeks......do what you can.
Linda

[vanessa40]

Congratulations on the two pound loss.
I struggle with my diet also
You have got a lot of great advice here
Good luck

Vanessa

[Hans_Rachid]

So, is that it? You already gave up?

[fat2fitbabe]

I'm still here
But yes I kinda did give up I just noticed I started this thread 4months ago.. if only I had stuck with it! I wouldve been so much lighter/fitter closer to being the old me.
For the last 4months i've pretty much been at my old eating habits, my portions of fruit/veg have been going off/being left on the plate uneaten.
Reading this thread again i'm very upset with myself and disgusted with my grotesque body, I know that isn't a healthy way to feel about myself I know that but am feeling it all the same.
I'm now more determined than ever to do it! Thankyou so much for all the advice support and eating plan it looks delicious will definitly go on it all my fav foods too!

[Italianangel]

Hey, you need a goal!
Lets set some, set one for a month from now, 2 months from now then 3 months from now.......goals like inches, pounds, fit into something.......compettion?? whatever, photo shoot.......trip, vacation?
Lets get you going.
Linda