Is this too much ???

[em0_makes_me_cry]

Okay I have a personal trainer at my gym and he says I should be eating 5-6 small meals a day and consuming 2500-3000 calories for the amount of exercise that I do.

Here's my stats and my activity level

I am a 19 year old female
I am 5"5
110 lbs
26% body fat << I can explain the high amount of bodyfat

I exercise everyday ... I train 3X a week and I do cardio everyday (HIIT) So I do it very intense ... I do no more than 20 minutes a day of cardio on weight days but I do 45-60 min on the days I dont train .. I m trying to gain lean muscle ... Any advice ?

[Weecrack]

Like i just posted in the toher forum, you dont look like you got 26% bf on you

[Weecrack]

In reply to your other post in , i cant believe your at 26% bf, then again i could be wrong i dont know about female body building too well, My opinion though, i wouldnt worry about gaining mass (muscle) then i would do alot of cardio, Higher reps with low weight and such to tone your self up, If you believe that you need to do soo. By the way whats your diet makeup like?

[LongboardLuLu]

Originally Posted by em0_makes_me_cry

Okay I have a personal trainer at my gym and he says I should be eating 5-6 small meals a day and consuming 2500-3000 calories for the amount of exercise that I do.

Here's my stats and my activity level

I am a 19 year old female
I am 5"5
110 lbs
26% body fat << I can explain the high amount of bodyfat

I exercise everyday ... I train 3X a week and I do cardio everyday (HIIT) So I do it very intense ... I do no more than 20 minutes a day of cardio on weight days but I do 45-60 min on the days I dont train .. I m trying to gain lean muscle ... Any advice ?

A) There's no way you can possibly be at 26% bodyfat. I looked at your pics and you look quite skinny to me. Maybe I missed something?

B)As for what your trainer says, he is right. If you are that active you need to fuel your body. The only problem I see (aside from excessive cardio) is the 45-60 minute cardio you're doing. If this is high intensity cardio, you're eating away at lean muscle mass. Instead, keep ALL high intensity cardio to 30 minutes or less and give yourself 1 or 2 rest days a week. Your body needs it. Or if you feel you *must* do cardio everyday, make 1 or 2 days low intensity, like a brisk walk or something.

[em0_makes_me_cry]

Hey, Thanx for the replies

And my diet is pretty good. I never eat fried foods or anything ... I refrain from sweets and all that

Heres an example of my typical day

Meal 1: Bowl of Cereal with skim milk and banana
Meal 2: Apple and v8 drink
Meal 3: 2 small pitas with tbsp almond butter
Meal 4: 1 scoop of Whey
Meal 5: 1 cup of rice + 1 chicken breast + some lettuce and 1/2 cup cttg cheese(fat free)
Meal 6: 1 tbsp almond butter and cttg cheese(fat free)

[em0_makes_me_cry]

Oh and the reasin why I have so much body fat (im guessing) is because I used to take ephederine and I did 10 hrs of cardio a day and took in less than 800 calories per day and I burned off all my muscle. I did this for 3 months until I ended up in the hospital ...

[LongboardLuLu]

Originally Posted by em0_makes_me_cry

Oh and the reasin why I have so much body fat (im guessing) is because I used to take ephederine and I did 10 hrs of cardio a day and took in less than 800 calories per day and I burned off all my muscle. I did this for 3 months until I ended up in the hospital ...

Don't take this the wrong way, but have you ever been diagnosed with Body Dismorphic Disorder (BDD) or anything? If you've done this kind of damage to your body, I think you definitely have some kind of body image disorder. I only ask because a friend of mine was borderlining with BDD. People who do these things to themselves tend to have a bad self-image and for the most part, imagine parts of their body being bigger (or smaller) than what they really are. They try to get to unhealthy weights/sizes. To be honest, this sounds like you. At 5'5 and 110, you are actually a little underweight (healthy weight range for you is 117-155 depending on your frame size). Maybe you should seek some counseling or something. Again, I'm not being rude so please don't take it that way. I just hate seeing people hurt themselves for the sake of what they see in their mind.

[Weecrack]

Originally Posted by LongboardLuLu

Don't take this the wrong way, but have you ever been diagnosed with Body Dismorphic Disorder (BDD) or anything? If you've done this kind of damage to your body, I think you definitely have some kind of body image disorder. I only ask because a friend of mine was borderlining with BDD. People who do these things to themselves tend to have a bad self-image and for the most part, imagine parts of their body being bigger (or smaller) than what they really are. They try to get to unhealthy weights/sizes. To be honest, this sounds like you. At 5'5 and 110, you are actually a little underweight (healthy weight range for you is 117-155 depending on your frame size). Maybe you should seek some counseling or something. Again, I'm not being rude so please don't take it that way. I just hate seeing people hurt themselves for the sake of what they see in their mind.

yeah def seems like your under weight if anything, id def cut back on the cardio in my opinion, and bulk up , becme lazzy for a few weeks =D, damn if i dont lift or exercise for a month i gain 20lbs instantly =D

[em0_makes_me_cry]

Hey guys, I dont have a eating disorder, What i see is really there. I mean .. I can literally grab a chunk of fat that developed on my thighs and highs ... And I could never possibly take that much time off. Im not looking to gain fat k.. thats not my goals. I am trying to lose fat and gain lean muscle. ..

[Hannainnc]

I think lulu is right. You need help.

[Weecrack]

Originally Posted by em0_makes_me_cry

Oh and the reasin why I have so much body fat (im guessing) is because I used to take ephederine and I did 10 hrs of cardio a day and took in less than 800 calories per day and I burned off all my muscle. I did this for 3 months until I ended up in the hospital ...

This dosent make sense it say in your other posts in the other threads that you consume 2500-3000 calories a day. the above diet you gave us does no way show that your consuming that much, i eat 5 times morethan that and i intake between 2900-3200

[EatUrMCTs]

Originally Posted by em0_makes_me_cry

Hey, Thanx for the replies

And my diet is pretty good. I never eat fried foods or anything ... I refrain from sweets and all that

Heres an example of my typical day

Meal 1: Bowl of Cereal with skim milk and banana
Meal 2: Apple and v8 drink
Meal 3: 2 small pitas with tbsp almond butter
Meal 4: 1 scoop of Whey
Meal 5: 1 cup of rice + 1 chicken breast + some lettuce and 1/2 cup cttg cheese(fat free)
Meal 6: 1 tbsp almond butter and cttg cheese(fat free)

I have a couple of suggestions .
First of all, take protein with every meal, I do not care if you are a girl and you "don't want" big muscles, because you won't get them, unless your on steroids.
Secondly, Try to eat protein and carbohydrates in the same meal, eat these meals in the morning, and during/after your workout. Avoid fat as much as possible during these meals. I suggest eating your carbs in the morning, and around your workout, simply because at this time your carbohydrate tolerance is better then all other times of the day.
Thirdly, For all other meals eat a protein + fat meal, with some green leafy vegetables, such as spinach, eat these meals all other times of the day.

The reason I advocate doing this, is simply because of the hormonal response in the body whenever you eat carbohydrates(Starchy and sugars) and fats in the same meal is not optimal for losing fat.

An example of this diet would be:
Meal 1: P+C
Meal 2: P+C
Workout
Meal 3: P+C (Optimal to intake Whey and a fast acting carb(gatorade) in the liquid form during this time.)
Meal 4: P+C
Meal 5: P+F
Meal 6: P+F
Meal 7: Just go with protein here, unless you have a fast metabolism.

And pardon the bad english, I am sick

[em0_makes_me_cry]

So would this be better??

An example of this diet would be:
Meal 1: My go Lean Cereal + Banana (theres 14 g protein in the cereal)
Meal 2: 1/2 cup uncooked rice with 1 scoop of whey
Workout
Meal 3:1 tbsp almond butter and 2 small pitas
Pre Workout
Meal 4: 1 scoop of whey + 1 apple
Meal 5: 1 chicken breast, 1/2 cup cttg cheese + some veggies
Meal 6: 1/2 cottage cheese and 1 tbsp almond butter

and hehe .. my calories add up to bout 1800- 1900

[man_i_dono]

sorry if this sounds dumb, but isn't it hard to eat uncooked rice?

[Weecrack]

Lock thread imo

[LongboardLuLu]

Originally Posted by ryanbodybuilder

you girls are a little harsh on her...it IS true to be a fat skinny person. This is very common among adolescent males, and skinny guys that gain too fast....you look great in my opinion, however feel free to pm me and I can help you with your diet and training regimine if your trainer isnt helping much!

Yes, it is possible to be skinny and have some extra flab, but she posted pictures of herself that show ribs poking out and whatnot and asked for advice on how to lose weight. This is what we ALL went by when answering her. She NOW says they were pics taken right after she had her bout with an ephedrine overdose. How are we supposed to know what her true problem is if she doesn't post or show the REAL evidence. Also, she's 5'5 and 110, which IS underweight. Something is fishy, Ryan. Be careful when giving her advice if you feel you must do so.

[Hawkwind]

Ryan,
I don't think the intent was to jump on her at all. What I'm reading is some serious concern from the other women about where her body image is at.

My daughter has been dancing since she was 7 years old. I've seen every type of disorder out there and since (unfortunately) Em0 didn't quite make it clear about when her pics were taken at first the women were concerned about not contributing to a possible problem/disorder and rightly so.

Your caloric intake is looking better in the later post em0. If your caloric intake is too low for your activity levels and training you will be more apt to keep the stubborn fatty areas. It's just your body trying to protect itself from being starved.

Em0, From what I've read of your first post you're trainer is right on target with you. Diet, lifting and cardio are the three legs to healthy weight loss. By the looks of things you are getting all three in fine order. Now you will have to be patient with yourself as the physiological changes to your body will come about slowly.

[LongboardLuLu]

Originally Posted by ryanbodybuilder

just dont give her the 3rd degree...its like all women do is bash each other about weight and being skinny..how about try and help her, instead of ruin her self confidence? she said she wants to gain muscle, and would love to be 130lbs....yes she is a little underweight, but she is also under 21yrs old i presume, which is very very normal. Also, all she said is she wants to lose the flab, she never said anything about losing weight! why do you girls jump on her about it?

I didn't jump on her at all, but I did voice concern. If you read everything she has said about herself, you will see why none of us have given her advice on how to lose fat (lose weight). I've seen the workings of BDD and other body image disorders and I fully believe she's a prime candidate for it. And I cannot in good conscience help someone whom I believe is battling with something that stems a little deeper than just what's on the surface. She's obsessive/compulsive with cardio and speaks about herself as though she's 300 pounds or more. There's a problem there and I'm not the only person who's noticed it. Someone else mentione she left another board for the SAME reason. She needs help, but not the kind any of us can give her here.

[LongboardLuLu]

Originally Posted by ryanbodybuilder

i dont think you should be so quick to ask her if she has BDD.....that is a very harsh way to come off to someone..next time do that in a PM is all, its a much more personal way of sharing your concerns.....

I wasn't the least bit harsh to her, and told her so when I first mentioned a body image disorder. So you can drop that idea now.

she is very beautiful, and she ultimately said she wants to gain muscle, so why dont you help her with that? well maybe she should talk the guys on here, because we can give her better insight onto gaining muscle anyways

Give her advice on gaining muscle mass because she needs to concentrate on that first. But even her trainer told her she does too much cardio and it hasn't made a bit of difference to her. Read her post in the Diet forum called Should I Still?? and you will see. I'm not being mean, Ryan, you know me better than that. But the only people who can really help her are a counselor and her trainer. But first and foremost, she has to be willing to help herself and right now I don't feel that she is since she's dismissed everything anyone has said to her about doing too much cardio.

[ryanbodybuilder]

Lower cardio to walking 3 times a week at 3 miles per hour for 30 minutes
Lift weights with different bodyparts 4 times a week, with 10 reps per set and 4 sets per exercise

Regarding the Diet:
You need to stop eating cereal, its horrible at causing an insulin spike and storing as fat..you need to eat oats and egg whites in the morning, followed by 4-5 more meals spaced 3 hours apart!

Keep your calories at 2000-3000 per day, with low fat and keep your highest carb meals for mornings and post training