Best way to get in shape?

[NoWorries]

Originally Posted by Puxlut

NW: So using your formula my TDEE is 2343 calories...is this what I require in a day to maintain my weight? Like Peanut, I am nursing as well...I'm confused That seems high.

I would use it as a guideline to start as every body will be different and it is just a starting point. For me it gives a ~2710 calculation or something and I lose weight (slowly) at that amount, obviously depending on my activity level. Keep in mind, our bodies are very complex and calories can vary a bit (a few hundred calories a day) day to day and as long as the average is around your maintenance level your weight will stay the same.

If that is what you come up with, I would try that amount of calories/day and if after a couple weeks you notice no change, you can drop the calories by a few hundred (300-500) and see what happens again. Because you are nursing, that should put you in a deficit, which is what you want to lose weight (I am assuming you want to lose and not gain ). A 500 calorie daily deficit should result in a 1-2 lb loss of fat weekly.

Keep you protein intake adequate so as not to lose muscle - you want that as that burns calories just existing! You want at least 1 gram/lb of lean body weight for protein. I don't want to get to complex a formula going, so I would say at least at 3 of your daily meals, try to have some form of meat the size of the palm of your hand. If you like eggs, 2 or 3 is good (my wife has 2 scrambled with cheese 5 or 6 days a week for breakfast) for protein. Eat the yolks! That is where all the nutrition in an egg is!

Eat as much green leafy vegetables, (broccoli and cauliflower are great too) as you can handle, some fruit - berries are best. Try to avoid processed foods as much as possible - pretty much anything that comes in a box.

Round out the rest of your calories with a variety of delicious fat! I have 60% (sometimes more) of my calories coming from fat. The only fat you want to avoid is trans fat (this is often found as Hydrogenated or modified oil of some sort in the ingredient list) Nuts, seeds, butter, cream, Olive oil, avocado, coconut oil are a few great examples of fat.

I would recommend a high quality fish oil supplement if you do not eat a lot of oily fish.

http://www.marksdailyapple.com/fish-...alth-benefits/

Sorry, I got rambling again. I hope this helps.

[NoWorries]

Originally Posted by Peanut

I used the 1.375 activity factor and mine was 2240... so maybe it's okay?

And theoretically we'd need 400-500 more calories per day to maintain (because of the nursing). So approaching 2800 calories per day... THAT seems high?!

That's right, the nursing should put you in an automatic deficit when you calculate your maintenance.

Keep in mind too, that you do not want to maintain your weight. That is what you would need to keep that extra baby weight around...which I am pretty sure you don't want!

Like I said though it is a starting point...try it for a week or two and adjust as necessary.

Before I was pregnant I was on a diet that I ate any where from 1200-1800 calories a day and didn't lose alot of weight. I guess it had to do with what I was eating? (but if I remember right I was living on eggs and salads with the odd treat here and there...) I guess I'll "weight" and see what happens with my metabolism and the breastfeeding. I haven't been able to do any major excercise yet (still healing) so when I can start that, I should be ok.

[NoWorries]

Originally Posted by Puxlut

Before I was pregnant I was on a diet that I ate any where from 1200-1800 calories a day and didn't lose alot of weight. I guess it had to do with what I was eating? (but if I remember right I was living on eggs and salads with the odd treat here and there...) I guess I'll "weight" and see what happens with my metabolism and the breastfeeding. I haven't been able to do any major excercise yet (still healing) so when I can start that, I should be ok.

1200 is very low. I calculated my wife's (she is ~98 lbs and 5'1" if I am generous ) as a point of reference and her BMR (meaning what she would burn just lying in bed pretty much) was ~1250. I used 1.55 for her activity level (she works out intensely 3 times a week and is very active otherwise with work and kids) and I think it was ~1930 or something. She almost never logs her food, but the logs I did find averaged out to about ~1850, but they are a little old. I am sure it is a little higher now as she upped her food intake as she had stalled on some of her lifts and she then was able to continue progress.

The types of food are very important. Not all calories are created equal. Eggs and salad are great however and if most of your calories that you consumed were of that type (good amount of protien, healthy fats with carbs coming from whole foods like fruits and vegetables) then I would suspect you were not eating enough. I obviously do not know your height and weight and activity level, but I am sure you did the calculations correctly and like I said I would start at that and see how your body responds after 1 or 2 weeks. Log your food during this period to see exactly how much you are eating and what the macro nutrient breakdown is. You can then adjust accordingly. Try to have a little protein and fat at each meal as this will slow the release of glucose (sugar from carbs usually) into the blood stream. Picking low GI or more importantly low GL (Glycemic Index) carbs helps (this is where fruits (especially berries) and vegetables top the list - they also contain a ton of nutrients you do not get from processed foods).

A good explanation of fat loss and hormones involved:
http://www.fitnessspotlight.com/univ...et-secrets.htm

Depending on the types of food one is used to it can be quite a change to go to a diet that is more primal/paleo based. The first 3 weeks can be challenging because you are used to a lot more carbs as energy and you are switching to fat as an energy source.

Just so you are aware I get most of my information from these sites (and some personal experience and the experience of others)

http://www.marksdailyapple.com/
http://www.fitnessspotlight.com/
http://robbwolf.com/
http://www.board.crossfit.com/forumdisplay.php?f=8

Some people's personal experiences on how they have or are losing weight (some of them use the zone diet, which I would not really try while pregnant/nursing as it is a bit of a caloric restriction diet as it is and does not take into account nursing/needs of the baby)
http://www.board.crossfit.com/forumdisplay.php?f=15
http://www.board.crossfit.com/showthread.php?t=40093
http://www.board.crossfit.com/showthread.php?t=36565
http://www.board.crossfit.com/showthread.php?t=38806

I hope this helps!

[metallicat]

NoWorries = OPT???

[NoWorries]

Originally Posted by oilers_fan

NoWorries = OPT???

LOL!! I wish I had his performance (I was close sometimes when he was posting his results on the Main page WOD)! He`s probably forgotten more than I`ll ever know! That's very flattering! Follow his advice though. I do follow his:

http://www.optimumperformancetraining.blogspot.com/
http://crossfitcalgary.ca/about-crossfit/

[metallicat]

Even though I am nowhere near elite level performance in CrossFit (that is a serious understatement too, I am really just an amateur), OPT is a massive inspiration. I assume you've seen the CrossFit movie?

[NoWorries]

Originally Posted by oilers_fan

Even though I am nowhere near elite level performance in CrossFit (that is a serious understatement too, I am really just an amateur), OPT is a massive inspiration. I assume you've seen the CrossFit movie?

Yes, he is one of those that us mere mortals chase!

Unfortunately I have not seen it yet, just some of the clips they posted on the main page. It is on my list to view though!

[metallicat]

It is a fantastic documentary on the 08 Games. Not sure where you can get a copy besides buying from the website though...although OPT probably sells them somehow either from his website or his office.

[Antithesis]

This page is one of those CP gems where you don't read it and don't read it and then all of the sudden it's like BLAMMO! ... a whole pile of awesome information to have as reference.

I am wondering if there are any good websites online or books you all might suggest about how to properly do things like deadlift (which sounds almost exactly like what I want - an efficient exercise that could fit in to my life) ... at my school we have a weight room that I can use but for now I've been sticking to daily push-ups and crunches ... might take a look at that BMR stuff as well.

[GreenTeaFrapp]

Originally Posted by Antithesis

I am wondering if there are any good websites online or books you all might suggest about how to properly do things like deadlift

http://stronglifts.com/how-to-deadli...per-technique/

[metallicat]

Crossfit.com has videos describing virtually all exercises that you will perform on that program. Go to the website, and then choose "exercises and demo's" on the sidebar.

[NoWorries]

Originally Posted by Antithesis

This page is one of those CP gems where you don't read it and don't read it and then all of the sudden it's like BLAMMO! ... a whole pile of awesome information to have as reference.

I am wondering if there are any good websites online or books you all might suggest about how to properly do things like deadlift (which sounds almost exactly like what I want - an efficient exercise that could fit in to my life) ... at my school we have a weight room that I can use but for now I've been sticking to daily push-ups and crunches ... might take a look at that BMR stuff as well.

As far as a book goes...Starting Strength by Mark Rippetoe.
http://www.aasgaardco.com/store/stor...on=show_detail

Here is a link to his forums where he will critique your forum if you are able to record it:
http://www.strengthmill.net/forum/forumdisplay.php?f=36

Here he specifically critiques someones deadlift (he doesn't hold anything back usually)
http://www.strengthmill.net/forum/showthread.php?t=6223

[GreenTeaFrapp]

Rippetoe's forum is hilarious. I love when he rips into bodybuilders.

[NoWorries]

Originally Posted by GreenTeaFrapp

Rippetoe's forum is hilarious. I love when he rips into bodybuilders.

Yup, I get a good kick out of his colorful descriptions! It is quite entertaining!

[BuzzardsWife]

treadmill treadmill treadmill! and a trampoline

[GreenTeaFrapp]

Originally Posted by BuzzardsWife

treadmill treadmill treadmill! and a trampoline

That's a good way to get what's called skinny fat.

[Azure]

Mark.....or 'coach' as us Crossfitters call him, is one of the coolest guys around.

I love it when he rips into people who think drinking milk is bad, or that a leg press is worth something.

[rubecube]

Originally Posted by Azure

Mark.....or 'coach' as us Crossfitters call him, is one of the coolest guys around.

I love it when he rips into people who think drinking milk is bad, or that a leg press is worth something.

What's wrong with adding a leg press set in with your squats and lunges?

Anyways, has anyone here tried Tabata Training? I'm trying to improve my cardio and boost my endurance for soccer and I read that this is pretty intense but effective. How does it compare to HIIT?

[GreenTeaFrapp]

Originally Posted by rubecube

What's wrong with adding a leg press set in with your squats and lunges?

Why not do more squats instead of leg press? Leg press machines move your body in an unnatural way and some of them are just down right dangerous.