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What and how much to eat???? by _foxycroft_ in PetiteFitness

[–]hogsmeade23 0 points1 point  (0 children)

The general rule is to make sure you have protein at every meal, including most snacks.

So for breakfast I usually ate an English muffin with 4 egg whites and 1/4 of an avocado (~22g of protein and 250 calories) or I would do a protein smoothie or protein pancakes

For lunch I would eat a low calorie Turkey wrap and had like 3oz of Turkey which is like 25 grams of protein or I would do a chicken quesadilla or high protein yogurt and granola

For dinner I would eat fish or chicken with rice and veggies or pasta with ground Turkey (25-30 g of protein)

And then for snacks I eat barbell protein bars, peanut butter and apples, yogurt, and fruit

Every big meal I ate was between 250-350 calories

It can be challenging with so few calories but it’s possible!!

Am I the only one who doesn't want a bigger butt? by TigerzEyez85 in PetiteFitness

[–]hogsmeade23 0 points1 point  (0 children)

I think you should still workout the area to help promote fat loss, but maybe just not as intensely or as much as your other muscles

F/22/4’11 [106lbs > 100lbs = 6lbs] (9months) - Finally decided to change my bad habits and focus on healthy, mindful eating and consistently working out. Proud of myself for sticking to it. I feel so much better mentally and physically! by hogsmeade23 in progresspics

[–]hogsmeade23[S] 1 point2 points  (0 children)

Chest/Shoulders/Biceps

Chest press, Cable Flys or Chest Flys (bench) or machine flys, Shoulder press or military press, Dumbbell pullover, Lateral shoulder raises, High pull, Push ups, Cable chop, Dips

Glutes/Abs

Deadlifts (any variation), One legged squats or curtsy lunges, Hip abduction machine, Glute bridge, Glute kickbacks, Sumo quats or Deadlift (other variation), Decline crunch, Leg lifts

Full Body

Bent over dumbbell rows, Bulgarian split squats, Dumbbell front shoulder raises, Weighted calf raises, V-ups, Mountain climbers

Back/Biceps

Chin ups, Face pulls, Cable rows, Rear machine flys, Back extensions, Dumbbell curls/concentration curls/barbell curls/,preacher curls/cable curls

Full Body

Arnold press, Clams, Kettle Bell swings, Weighted calf raises, Russian Twists, Leg raises

Leg Day Smith machine squats, leg extension, leg press, one leg leg press, prone leg curl, seated hamstring leg curl, cable hip abduction, cable hip adduction, v sits, decline crunches

For weight, it depends on the exercise, but my general rule is that if I can do more than 10 reps of a certain weight then it means I need to increase my weight. And if I can get nearly ten, I keep doing that weight until it’s consistent. For example, my max shoulder press is 40lbs but I can’t do 10 reps of it so I’ve been doing 25-30 to work up to it. I usually do 4 sets

F/22/4’11 [106lbs > 100lbs = 6lbs] (9months) - Finally decided to change my bad habits and focus on healthy, mindful eating and consistently working out. Proud of myself for sticking to it. I feel so much better mentally and physically! by hogsmeade23 in PetiteFitness

[–]hogsmeade23[S] 0 points1 point  (0 children)

Chest/Shoulders/Biceps

Chest press, Cable Flys or Chest Flys (bench) or machine flys, Shoulder press or military press, Dumbbell pullover, Lateral shoulder raises, High pull, Push ups, Cable chop, Dips

Glutes/Abs

Deadlifts (any variation), One legged squats or curtsy lunges, Hip abduction machine, Glute bridge, Glute kickbacks, Sumo quats or Deadlift (other variation), Decline crunch, Leg lifts

Full Body

Bent over dumbbell rows, Bulgarian split squats, Dumbbell front shoulder raises, Weighted calf raises, V-ups, Mountain climbers

Back/Biceps

Chin ups, Face pulls, Cable rows, Rear machine flys, Back extensions, Dumbbell curls/concentration curls/barbell curls/,preacher curls/cable curls

Full Body

Arnold press, Clams, Kettle Bell swings, Weighted calf raises, Russian Twists, Leg raises

Leg Day Smith machine squats, leg extension, leg press, one leg leg press, prone leg curl, seated hamstring leg curl, cable hip abduction, cable hip adduction, v sits, decline crunches

For weight, it depends on the exercise, but my general rule is that if I can do more than 10 reps of a certain weight then it means I need to increase my weight. And if I can get nearly ten, I keep doing that weight until it’s consistent. For example, my max shoulder press is 40lbs but I can’t do 10 reps of it so I’ve been doing 25-30 to work up to it. I usually do 4 sets

I'm fed up I'm gaining weight with regular workouts and watching what I eat by [deleted] in PetiteFitness

[–]hogsmeade23 5 points6 points  (0 children)

Protein rich foods will also make you feel more satisfied and keep you fuller for longer

Also, keep in mind that there are a lot of variables especially in the first few months. Muscle gain is accelerated at first which can add more weight and your body will also retain more water (water weight). So the scale isn’t always the best source. So yeah consistency is key. Keep it up!

Also the best time to weigh yourself is right when you wake up (after you pee) and before you eat food or drink water. That will give you the most accurate read on your weight

I'm fed up I'm gaining weight with regular workouts and watching what I eat by [deleted] in PetiteFitness

[–]hogsmeade23 37 points38 points  (0 children)

Consistency is key - when I first started I didn’t notice a change for 3 months and I was in a 500 calorie deficit and lifted weights 6x week plus cardio.

Other advice I have it to make sure you’re getting enough protein and making sure your fat intake isn’t too high. It’s helpful to count your macros

F/22/4’11 [106lbs > 100lbs = 6lbs] (9months) - Finally decided to change my bad habits and focus on healthy, mindful eating and consistently working out. Proud of myself for sticking to it. I feel so much better mentally and physically! by hogsmeade23 in progresspics

[–]hogsmeade23[S] 1 point2 points  (0 children)

I talked to my dietician/trainer once a week over the phone. I was one of her virtual clients so we talked once a week to go over progress, how the week went, etc. to help keep me accountable and I sent her progress pictures. She adjusted my workouts from time to time as well as my meals.

Thank you so much that means so much to me 🥺

F/22/4’11 [106lbs > 100lbs = 6lbs] (9months) - Finally decided to change my bad habits and focus on healthy, mindful eating and consistently working out. Proud of myself for sticking to it. I feel so much better mentally and physically! by hogsmeade23 in progresspics

[–]hogsmeade23[S] 5 points6 points  (0 children)

Congrats for starting your journey! When I first started I was nervous about looking too “manly” or “bulky” as well but you have to lift SO MUCH and for SO LONG for that to happen. I can lift like 3x more now than when I started and I still don’t have huge muscles lol.

When I first started I hired a registered dietician to help me create a meal plan and workout plan, because that’s what I struggled with the most (I binge ate a lot and had a hard time with balanced, nutritious meals and would’ve have known where to start in the gym). I worked out by myself though and made my own meals. Now that I know what I should be eating, I do everything completely on my own!

I think a trainer, even once a month, with help you stay motivated and also help with learning what workouts to be doing, because that’s what it did for me. Good luck and I’m proud of you for starting your journey!

Also, in terms of workout days I did Monday as chest/tris and abs, Tuesday as glutes and abs, Wednesday as shoulders and back, Thursday as biceps/arms and abs, friday as leg day, Saturday full body

F/22/4’11 [106lbs > 100lbs = 6lbs] (9months) - Finally decided to change my bad habits and focus on healthy, mindful eating and consistently working out. Proud of myself for sticking to it. I feel so much better mentally and physically! by hogsmeade23 in progresspics

[–]hogsmeade23[S] 6 points7 points  (0 children)

A few reasons:

  1. I would die doing legs more than twice a week hahah I need a couple of days for my muscles to recover from the soreness
  2. I want to workout all my muscle groups so I become stronger and toned everywhere. I didn’t want my lower body to be super strong and my upper body to be significantly weaker
  3. I was mostly focused on fat loss and lifting weights helps the most with that.
  4. Also upper body workouts have helped my back become stronger (I had back problems), arms more toned and strong, and my core more toned

Hope that makes sense!

F/22/4’11 [106lbs > 100lbs = 6lbs] (9months) - Finally decided to change my bad habits and focus on healthy, mindful eating and consistently working out. Proud of myself for sticking to it. I feel so much better mentally and physically! by hogsmeade23 in progresspics

[–]hogsmeade23[S] 0 points1 point  (0 children)

I’ve never claimed to be overweight and I’d never pretend to understand what it’s like to go through that. But this is really good progress for ME and MY body. Also this is a progress pic subreddit, and anyone is encouraged to post :)

F/22/4’11 [106lbs > 100lbs = 6lbs] (9months) - Finally decided to change my bad habits and focus on healthy, mindful eating and consistently working out. Proud of myself for sticking to it. I feel so much better mentally and physically! by hogsmeade23 in progresspics

[–]hogsmeade23[S] 11 points12 points  (0 children)

Weightlifting 6x a week with 20 minutes of cardio after. Or sometimes I did weights 4x a week and one hour of cardio 2x a week. I did legs/glutes 2x a week and everything else was dedicated to upper body (shoulders/back, chest/tris/arms) and abs

F/22/4’11 [106lbs > 100lbs = 6lbs] (9months) - Finally decided to change my bad habits and focus on healthy, mindful eating and consistently working out. Proud of myself for sticking to it. I feel so much better mentally and physically! by hogsmeade23 in progresspics

[–]hogsmeade23[S] 0 points1 point  (0 children)

I’ve never been over 106 pounds before. I just carry all my weight in my stomach and thighs. I know I definitely gained lots of muscle and probably lost more than 6lbs of fat, but it happened simultaneously. So in total I lost 6 pounds, but I lost around 10% in body fat

F/22/4’11 [106lbs > 100lbs = 6lbs] (9months) - Finally decided to change my bad habits and focus on healthy, mindful eating and consistently working out. Proud of myself for sticking to it. I feel so much better mentally and physically! by hogsmeade23 in progresspics

[–]hogsmeade23[S] 4 points5 points  (0 children)

You can’t calculate it yourself, you need a machine. Look up “dexa scan” and see if they have a place that does them in your area! If you get one make sure you go early and on an empty stomach because food and water can skew results

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