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#1
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Help with weight...
I've begun with lifting 5-8 lbs and doing 10-15 reps, 3 times, every other day.
I try to take walks every other day and do crunches as well. Is this enough to build muscle or should I be doing more? I still don't know how much I should eat. At only 5'7 and 110 lbs, it shouldn't take much to gain weight but it seems my body is constantly craving food. I only want to gain the 1-2 lbs per week so that most of the weight gained is healthy. What do you think is the minimum-maximum calorie range for someone like me? I've been averaging about 1900-2000 a day but that's not enough, because I'm still hungry. The first week ends tomorrow and it doesn't look like I've gained anything yet, maybe half a pound (the scale isn't digital, so it's not as easy to tell). Should I be eating 2300-2500 calories? Maybe I should just aim for 2 lbs per week instead of 1? My typical day includes fruit and veggies (though probably not enough veggies), (usually) complex carbs, a fair amount of cheese, protein sources like one serving of meat, tuna or peanut butter, and usually one sweet. sara hello teacher tell me what's my lesson, look right through me, look right through me. |
#2
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#3
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In article ,
ostpile (Sarandipidy) wrote: I've begun with lifting 5-8 lbs and doing 10-15 reps, 3 times, every other day. I try to take walks every other day and do crunches as well. Is this enough to build muscle or should I be doing more? http://www.stumptuous.com/weights.html All you need to know to get started. Amy |
#4
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You're only eating one protein serving a day?
No, I meant one serving at a time. Like for dinner, if I had meat, it would be 3-4 oz. I'm trying to keep my meals normal-sized and just eat more of them. (Though you do need to add some fat too. And don't be afraid of fat in your diet, by the way.) I do tend to like certain foods to be low fat (cottage cheese, yogurt, milk, beef), but I'm not afraid of fat. PB and olive oil should be good. I have Cabot 75% light cheddar in the fridge, but when it runs out I might just buy a full fat version because I like it more. Last night I also ate 1/2 a cheese calzone for dinner at my boyfriend's house, and I'm planning on finishing the other half for dinner tonight, so that should be sufficient fat. Do you consider any foods to be "bad"? For example, pizza (and my calzone) tend to be high in fat, but it's really just cheese and bread-- doesn't seem too unhealthy in acceptable portion sizes (like my 1/2 calzone), though it might be detrimental for those trying to *lose* weight. These foods can be especially good if you make them at home, because you can control portions and ingredients better. On the other hand, you have foods like Cheetos, fried potato chips or french fries, and candy bars, which never seem to be "good" in any situation because they offer so little in comparison to their negative qualities. Would you agree? sara hello teacher tell me what's my lesson, look right through me, look right through me. |
#5
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my AOL keeps signing me off so I can't respond directly to your posts...
I am attaching an article about volunteers who starved themselves and what happened to them after they were allowed to eat all they want. Thanks for the article. I wouldn't say that my reaction was as intense, but I've definitely had more mood swings, been more fatigued, and been more preoccupied with food since I've lost the weight. I'll notice when I get very hungry, which usually happens about 3-4 hours after eating, I feel sick. Last night, for example, I forgot to bring my protein bar out with my friends, and around 11:30-12 (4 hours after dinner) I felt awful. When I got home around 12:30 I felt nauseous, achy, and almost a little shaky, and then made a PB and jelly sandwich as quickly as possible. An hour later, I ate tuna salad, and then another hour later I had a bowl of cereal, bringing the total to 2315 when I'm usually satisfied with 2000-2100. I definitely cannot forget my energy bar or snack again because it seems that if I don't eat every 3-3.5 hours then my body reacts very strongly. I don't want to have to resort to Taco Bell or Wendy's out of desperation when we're out, which I've already done once-- 2 regular tacos, which tasted pretty good I might add, for 79 cents each. You already demonstrated remarkable willpower, and common sense (by deciding to gain a little bit), I would suggest to use it now to limit your rate of weight gain in order to gain more muscle. I've been trying to figure out how much my maintenace is. At little or no exercise I think it would be about 1650, but I think I could consider myself "lightly active"-- don't you think? I cook, clean, walk, shop, etc. At lightly active it says I would be 1750-1850. So maybe instead of 2000 per day I'll try 2200 if I *still* have not gained anything noticable by Saturday. sara hello teacher tell me what's my lesson, look right through me, look right through me. |
#6
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http://www.stumptuous.com/weights.html
All you need to know to get started. Amy Thanks. sara hello teacher tell me what's my lesson, look right through me, look right through me. |
#7
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In article , Sarandipidy
wrote: You're only eating one protein serving a day? No, I meant one serving at a time. Like for dinner, if I had meat, it would be 3-4 oz. I'm trying to keep my meals normal-sized and just eat more of them. (Though you do need to add some fat too. And don't be afraid of fat in your diet, by the way.) I do tend to like certain foods to be low fat (cottage cheese, yogurt, milk, beef), but I'm not afraid of fat. PB and olive oil should be good. I have Cabot 75% light cheddar in the fridge, but when it runs out I might just buy a full fat version because I like it more. Last night I also ate 1/2 a cheese calzone for dinner at my boyfriend's house, and I'm planning on finishing the other half for dinner tonight, so that should be sufficient fat. Sara you will like the following snack. Roll in a slice of low fat Swiss shees, one slice Prosciutto, one roated red pepper slice, a litle Dijon mustard and a drop of honey. -- Diva ****** There is no substitute for the right food |
#8
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Can you do it experimentally? Record all you eat for a month and see
how much your weight changes. You can figure it out from that. That's sort of what I'm trying to do. Weigh in officially every week, though, to maybe find out a little before a whole month has passed. It's so hard at first because weight always fluctuates by 1 or 2 lbs anyway. Before I ate, I was 110; after I eat, I'm 111. I just try to check it in the morning I guess. I would guess that you would be closer to the lower end of your calorie range, due to your remarkable weight loss I was thinking so as well. So I thought 2000-2100 should be enough for 1lb per week. I guess I'll find out soon. Maybe .5 lb per week is best, anyway, but honestly-- I just *feel* strange in my body, it feels so skinny, so it gets tempting to speed it up. You may also be interested that anorexics have a much lower risk of breast cancer. Thanks, but you know I wasn't actually anorexic, right? I wasn't obsessed with being model thin and eating too little. I just didn't know how much weight I had lost and thought 1300-1500 would be enough calories for me to maintain, not lose. And that's partially the reason why I thought I might need more to gain, because I was still losing at least 1 lb per week eating 1300-1400, not 800 or something super low. sara hello teacher tell me what's my lesson, look right through me, look right through me. |
#9
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Sara you will like the following snack. Roll in a slice of low fat
Swiss shees, one slice Prosciutto, one roated red pepper slice, a litle Dijon mustard and a drop of honey. That does sound really good. I just had prosciutto for lunch, actually: ciabatta bread w/ fresh mozzarella, roasted red pepper, and prosciutto. And blueberries on the side. sara hello teacher tell me what's my lesson, look right through me, look right through me. |
#10
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Sara you will like the following snack. Roll in a slice of low fat
Swiss shees, one slice Prosciutto, one roated red pepper slice, a litle Dijon mustard and a drop of honey. That does sound really good. I just had prosciutto for lunch, actually: ciabatta bread w/ fresh mozzarella, roasted red pepper, and prosciutto. And blueberries on the side. sara hello teacher tell me what's my lesson, look right through me, look right through me. |
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