Fat girl hurting..Trusting in your help
1ZenGirl
Posts: 432 Member
Hello,
I am 49 years old, 231 pounds, 5'8 and have lost 32 pounds via cardio/calorie restriction. After doing a lot of research and getting conflicting information I came here....and kept returning....only to realize I should have just made this group my one stop.
There is just so much conflicting information out there. I recognize the validity of trial and error with what works for me, but I want these last 50 pounds gone! I do feel like I am much bigger than most of the people in this group but I am willing to put my pride away to get the help I need.
So now I am starting to lift weights. My goals are fat loss. My TDEE is 2370 and my BMR is 1723.
1. Should I focus on heavy lifting? I have looked at 5x5, NROL4W, the basic workout on bodybuilding.com. Does it matter at this point in my lifting career which program I choose? I am an analyst in my career and some specific direction would be welcome.
2. Should I be eating TDEE-20%?
3. I've really tried thinking about what macros to use but I"m stating here 105p/70c/78f until you guys can recommend how to shift. It was pure guesswork.
4. I'm willing to downshift my cardio. I do walk/jog because the endorphin rush is amazing for me.
5. Trust me, when I read about bf%s of 20 and I'm at a whopping 44%bf it is so humiliating. But it is what it is.
I know you are busy people and I've been patient with this issue. I would appreciate any and all advice and you can be sure I will follow it. My own counsel is not right course.
Many thanks.
I am 49 years old, 231 pounds, 5'8 and have lost 32 pounds via cardio/calorie restriction. After doing a lot of research and getting conflicting information I came here....and kept returning....only to realize I should have just made this group my one stop.
There is just so much conflicting information out there. I recognize the validity of trial and error with what works for me, but I want these last 50 pounds gone! I do feel like I am much bigger than most of the people in this group but I am willing to put my pride away to get the help I need.
So now I am starting to lift weights. My goals are fat loss. My TDEE is 2370 and my BMR is 1723.
1. Should I focus on heavy lifting? I have looked at 5x5, NROL4W, the basic workout on bodybuilding.com. Does it matter at this point in my lifting career which program I choose? I am an analyst in my career and some specific direction would be welcome.
2. Should I be eating TDEE-20%?
3. I've really tried thinking about what macros to use but I"m stating here 105p/70c/78f until you guys can recommend how to shift. It was pure guesswork.
4. I'm willing to downshift my cardio. I do walk/jog because the endorphin rush is amazing for me.
5. Trust me, when I read about bf%s of 20 and I'm at a whopping 44%bf it is so humiliating. But it is what it is.
I know you are busy people and I've been patient with this issue. I would appreciate any and all advice and you can be sure I will follow it. My own counsel is not right course.
Many thanks.
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Replies
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I guess I will just keep reading and learning and go from there. Thanks all.0
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Sara and Sidesteel may take a few days to get with you because there are a lot of questions asked daily. They also have their real life responsibilities to attend to as well. Give them a few days.
I would suggest reading the stickies for more info..including the one that contains the form to fill out if you have questions about your intake.
If you are still interested in getting input, I'd fill out the required info needed and post it in this thread.0 -
Joy is right. Read the stickies, fill out the template questions, and they'll get to you as soon as they can. You are in the right place for good, practical advice and information. And definitely no need to worry about pride - many of us started with a lot to lose. Also, get to know some people on here and build up your friend network with some knowledgeable veterans.0
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^what they said0
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Hello,
I am 49 years old, 231 pounds, 5'8 and have lost 32 pounds via cardio/calorie restriction. After doing a lot of research and getting conflicting information I came here....and kept returning....only to realize I should have just made this group my one stop.
There is just so much conflicting information out there. I recognize the validity of trial and error with what works for me, but I want these last 50 pounds gone! I do feel like I am much bigger than most of the people in this group but I am willing to put my pride away to get the help I need.
So now I am starting to lift weights. My goals are fat loss. My TDEE is 2370 and my BMR is 1723.
1. Should I focus on heavy lifting? I have looked at 5x5, NROL4W, the basic workout on bodybuilding.com. Does it matter at this point in my lifting career which program I choose? I am an analyst in my career and some specific direction would be welcome.
2. Should I be eating TDEE-20%?
3. I've really tried thinking about what macros to use but I"m stating here 105p/70c/78f until you guys can recommend how to shift. It was pure guesswork.
4. I'm willing to downshift my cardio. I do walk/jog because the endorphin rush is amazing for me.
5. Trust me, when I read about bf%s of 20 and I'm at a whopping 44%bf it is so humiliating. But it is what it is.
I know you are busy people and I've been patient with this issue. I would appreciate any and all advice and you can be sure I will follow it. My own counsel is not right course.
Many thanks.
Hi!
In response to your questions:
1. Have you lifted weights before? Do you have access to a gym?
2. How did you come up with your TDEE?
3. Have you had a chance to look at this: http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
4. How much cardio do you currently do?
5. There are many people who have a lot of weight to lose and a lot that have lost a lot of weight (check out ihad's ticker for one). There is nothing to be embarrassed about. 18 months ago, my BF% was in the high 30's.0 -
Thank you. Of course I should learn not to make things about getting them done on my time! Sarouk2sf you are such an inspiration! You are the one that got me to post this!!
I have read the majority of the stickies here. I got my TDEE from IIFYM. I read the article on macros and guessed based upon what I was reading---if I was comprehending it properly. My my weight of 231 I'm supposed to eat 231g of protein? Dang. I think it is me just wanting to confirm my macros are right.
Provide your stats (height/weight/age/bodyfat% if you know it/etc)
68 in, 230 pounds, 49, 40% (not 44 as previously reported)
What's your current gross intake of calories, on average?
IF 2 days a week at 500, every other between 1600-1700
What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)
100. 80, 70
Do you use a food scale and measure everything?
no but i will get one since seeing this quesiton
Do you track all of your intake, daily? (Everything?)
nope. i am seeing my issues already.
Do you take cheat days or days off?
yes. yesterday was one. i had sugar, Sugar makes me pretty crazy so I don't take it much.
How much weight have you lost so far and over what time period?
lost 20 in 2007, 32 in 2011 and have 40-50 left
Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
cardio. jogging and yoga. Wanting to lift weights just not sure how to go about it or if selecting a program even matters at this time.
How long have you been stalled and if it is not a complete stall please be very specific as to how much you have lost over the stalled period.
Are you breastfeeding?
That barn door was closed years ago :-)
Do you have thyroid issues/risks or PCOS?
Nope.
Answering these questions shows me that measuring and tracking my food consistently are two big things I can change right away. Once I get your advice on lifting and my macro confirmation I think things will start falling into place.
Thank you!!0 -
There are a great many wonderful people in here, of all needs...weight loss, weight gain, weight maintenance, strength, etc. You're not bigger than many of us, guaranteed. I'm needing to lose ~150 lbs just to be in a healthy range and I am not alone in that. You can get a lot of great, practical advice here. It's been working for me :flowerforyou:0
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There are a great many wonderful people in here, of all needs...weight loss, weight gain, weight maintenance, strength, etc. You're not bigger than many of us, guaranteed.
^^This
Sara and SS are wonderfully helpful. Since getting their advice I'm down 8 lbs and counting. :flowerforyou:0 -
Tagging0
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Take heart, Sandra! You've already made a good deal of progress! I'm 41, I started losing weight a year ago and have gone from about 40% bf to 26%. I understand wanting to wake up in the morning and see a skinny, or at least skinnier, person in the mirror. The most important thing is to have patience with yourself. In the meantime I have spent a lot of time reading and learning and sifting between good and bad information. You will get good information here!0
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Answering these questions shows me that measuring and tracking my food consistently are two big things I can change right away. Once I get your advice on lifting and my macro confirmation I think things will start falling into place.
Thank you!!
Accurate logging/measuring will make a very significant difference. This change alone will likely move you forward.0 -
You got that right, friend
I've been on this health journey for a while now but in my interactions with all of you it is so easy to see how one can get myopic!
Food scale-check!
Daily journaling - priority!0 -
Regarding a lifting routine...what prior experience do you have and do you have access to a gym?0
