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Old 03-26-2012, 01:49 AM   #11 (permalink)
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25.3.2012.
128.7 lbs


Date:
03/19/2012
Neck: 34 cm
Bicep:27 cm
Forearm:23.5 cm
Chest:97 cm
Waist:86 cm
Hips:97 cm
Thigh:57 cm
Calf:36.5 cm

The following pictures and measures for a week.
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Start weight 03/19/2012 - 130.5 lbs

Current weight - 124.56 Ibs

Mini Goal weight - 121.25 lbs

End Goal weight - 105.6 lbs

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Old 03-26-2012, 05:41 PM   #12 (permalink)
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Deficits - keep your average calorie deficit between -500 to -800 per day

Proteins - they consume 30% of their own cals simply to digest, i.e. you feel full longer and are actually getting less calories than you eat

Compound exercises - every bit of added muscle mass will boost metabolism; compounds expend energy throughout your body rather than one muscle at a time, so you get stronger all over but also require more calories to recover

Intervals - far more effective than cardio for fat burning; burn the same calories in 25% of the time, and oxygen deficiency jacks metabolism sky high for hours even after the gym
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Old 03-26-2012, 11:17 PM   #13 (permalink)
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Thanks on the tips

the calorie intake up to 1100, spending a minimum of 2100 calories.
I consider it to be at least 1000 calories a difference!
I drink a protein shake after training, because I want to build muscle and definition, and considering that I'm vegetarian I must drink it definitely!
Jillian Michaels's workouts are performed with dumbbells, my are two kg,combination of cardio, strength and abs.
I am very satisfied with the training.
already see a difference on myself even though I have not benchmarks.
I'm working to gain muscle
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Start weight 03/19/2012 - 130.5 lbs

Current weight - 124.56 Ibs

Mini Goal weight - 121.25 lbs

End Goal weight - 105.6 lbs

My profile : http://www.fitday.com/fitness/Public..._User=Tunnrida
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Old 03-26-2012, 11:20 PM   #14 (permalink)
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example, the first day of training I made barely 3 pushups, now six days I made ​​whole series!
I build muscle and strength in the hands!

XD
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Start weight 03/19/2012 - 130.5 lbs

Current weight - 124.56 Ibs

Mini Goal weight - 121.25 lbs

End Goal weight - 105.6 lbs

My profile : http://www.fitday.com/fitness/Public..._User=Tunnrida
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Old 03-27-2012, 07:09 PM   #15 (permalink)
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I'll tell ya what's working for me...a package of frozen spinach for lunch and a 12" Veggie Delite Sub from Subway for dinner. This keeps me full and the weight is coming off a little every day. Of course I snack a little here and there, but the subs and spinach are magic for me. I'm down 9.4 pounds since I started doing this about a month ago.

With my Fit Day program, I set up a goal chart and I can see how the weight is coming off on the weight chart. I weigh my self every morning and enter it into Fitday and it's a perfect record for me.

My options for the sub are:
12 inch
9 Grain Honey Oat Bread
cheddar cheese
spinach and lettuce
everything except pickles and hot peppers
Sweet Onion dressing and Lite mayo.

Stay away from the lunch meats as they are loaded with sodium.
Sodium = water retention = weight gain.
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Old 03-27-2012, 08:26 PM   #16 (permalink)
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I cook at home every day foods. I try to eat only vegetables, with less soy and similar foods.
last and this week I gave up bread and dairy products.
the bread I ate a little yesterday and today, but do not bite it because it really was a bit.

I eat for breakfast boiled egg or scrambled eggs and a salad with tea.
meal based on vegetables and rice, pasta and similar integral,potatoes (not baked)
usually eat for dinner the rest of lunch, or tuna salad, or something.

first week (last week) I stepped on the scales every few days, but I came off from that stress and now I will weigh and measure on Monday and then every two weeks
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Start weight 03/19/2012 - 130.5 lbs

Current weight - 124.56 Ibs

Mini Goal weight - 121.25 lbs

End Goal weight - 105.6 lbs

My profile : http://www.fitday.com/fitness/Public..._User=Tunnrida
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Old 03-27-2012, 08:55 PM   #17 (permalink)
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My doctor told me to lose weight, don't eat rice, potatoes or bread.
I cheat a little and eat the Sub bread and sometimes brown rice. White rice turns to sugar in your body and won't help you to lose weight.

I'd say eat spinach, lots and lots of spinach.
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Old 03-27-2012, 09:27 PM   #18 (permalink)
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I eat integral brown rice and pasta.
I never eat the white stuff (rice, pasta, sugar, bread, flour ...)
just yesterday I was eating spinach, I love it, and chard!

I'll throw the potatoes, I know that it is the dietary menu would not just be placed, bread anyway I do not eat

Thanks on the tips, they always welcome
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Start weight 03/19/2012 - 130.5 lbs

Current weight - 124.56 Ibs

Mini Goal weight - 121.25 lbs

End Goal weight - 105.6 lbs

My profile : http://www.fitday.com/fitness/Public..._User=Tunnrida
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Old 03-28-2012, 03:45 PM   #19 (permalink)
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I love eating spinach salads!!
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Old 03-28-2012, 04:42 PM   #20 (permalink)
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Good Luck. I guess what it all boils down to is calories in and calories out. I know there are some days where even though I'm within calorie range I may have a bit too much fat as compared to protein and carbs so just be careful with that. Even though it's healthy fats it's still too much sometimes. 105lbs does sound really light but you're really petite and you look great at that weight.
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