Never tracked food before.....

myfrogs11

I've never tracked what I ate before, so I don't know if I was undereating or overeating. Just in January I started eating breakfast. I guess a clue would be that I wasn't usually hungry until around 10 am? On days I don't work, I usually only eat 2 real meals with some snacking at night. I'm a mindless night eater.

Based on calipers on that side stomach area (yes I believe that's the technical term...) I'm about 25% BF. So I used that with the Katch Mcardle to find BMR and TDEE. Since I have no idea if I was under or over eating, I'm trying to eat at TDEE to see what happens....(starting this week). Really trying to cut out the mindless night eating since those are not in my calorie zone.

I've only ever worked out sporadically. But about 2 years ago I started doing HIIT and some dumbbell arm exercises. In 3 weeks the sleeves of my shirts were looser. And then I stopped working out. I'd really like to lose inches and not listen to the scale, my tight pants are all that scream at me. I don't really have access to a gym, but can get some more dumbbells.

Any advice, suggestions, guidance as to if I've kinda got the right idea as far as the eating side? And advice on some lifting from home? I REALLY love the idea of fueling the body and gaining some muscle to get rid of the smooshiness...

heybales

Great plan.

So HIIT is the fad response to those that only want to do cardio, to have something like lifting that increases fat burn, and can increase strength.

If you have the time for lifting though, skip the HIIT, it'll just interfere and is unneeded if doing lifting.

I'd recommend more caliper sites than 1 though.

Use this for getting better estimates of everything.

http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones

You can do a lot of weight lifting type exercises with body weight and dumbbells.
But recommend don't waste time on the biceps/triceps specifically, those will be workout automatically with any push or pull action working bigger muscles.

Bigger muscles first, which means lower body quads, hams, glutes, calves, then upper body back/trap and and chest, then shoulders.
You want the compound moves, not isolation exercises, for best improvement.

Point to the body parts here, pick something under the body-weight section or dumbbell section if heavy enough, and watch the form.
You'll want sets, reps, and rests to consider it lifting, don't make it cardio with no rests.
Last few reps of last set should be almost failure to use good form.
3 x weekly with gentle cardio like walking on non-lifting days.

If you haven't been losing anything because you haven't been tracking, and entering some sample days shows you were indeed eating up around TDEE, then you don't need to worry about reset.

myfrogs11

I only did HIIT because of the longer after burn for a shorter time actually working out, I've always hated cardio. So I guess that works in my favor!

For compound moves, do you mean like a squat with a (I don't know correct term) dumbbell extension overhead from bent 90 elbows...? Therefore getting the lower body and the shoulders? Somewhat familiar from 30DS about compound moves.

Was there meant to be a link when you said "Point to the body parts here..."

From reading and reading and reading on here, you heybales, seem like such a great guidance and inspiration for us new folks who don't really have a clue how to move forward. Thanks so much!

heybales

I only did HIIT because of the longer after burn for a shorter time actually working out, I've always hated cardio. So I guess that works in my favor!

For compound moves, do you mean like a squat with a (I don't know correct term) dumbbell extension overhead from bent 90 elbows...? Therefore getting the lower body and the shoulders? Somewhat familiar from 30DS about compound moves.

Was there meant to be a link when you said "Point to the body parts here..."

From reading and reading and reading on here, you heybales, seem like such a great guidance and inspiration for us new folks who don't really have a clue how to move forward. Thanks so much!

There sure was. Hope you didn't start pointing at your body parts right then ...

http://www.exrx.net/Lists/WtFemale.html

Right idea on compound moves, and this site mentions if a workout is or not.

Like one-legged squats with few more weight in dumbbells can be very challenging for a while.

myfrogs11

Wow! That's exactly what I needed! Ideas on moves that work what! Thanks so much!