Is there a simple way to get lean...?

[MelB]

My weight fluctuates pretty regularly from 155-165. I gain easily, because my life is so erratic. Basically... Mon, Wed, Fri, and Sun. I'm at work from 6am-2pm, Tue and Thurs school from 9am-7pm. I have a puppy that I'm training and an apartment to pay for, and a sudo-career I'm trying to build. So Time is limited. I am looking for a legitimate weight lose supplement or simple diet plan to follow. I am in need of something to thin me out. I was rowing 6 days a week, then switched to running 3 days, now I'm doing something about 2 times a week. Lifting is no good for me, as a bulk up pretty easily.

Height: 5'9 1/2"
Weight: 155-165
BMI: 23.6

My target weight is 140 pounds with a BMI of 20.7. Any suggestions. Not looking to beef-up yet... just looking to get lean.

Thanks,
Melissa

 

[MANWHORE]

High protein .. low to no carbs and low sat fat .. moderate good fat ... Work in carbs couple days a week if needed ... .. Also work carbs in slowly and calories up slowly after these diet cycles ... sound good ?

 

[Ramstein II]

I know you don't want to beef up but resistance training is nec to maintain muscle as you dip into a calorie deficit to lose fat. Otherwise you'll lose fat and muscle and just become a smaller version of yourself with the same body fat percentage.

Do a minimal routine of 1 exercise per bodypart for one work set of 8-12 reps two days a week.

sample:

Leg press, leg curl, dumbbell bench press, dumbell row, dumbell shoulder press, cable triceps pushdown, easy bar curl. Do a set of 30-50 crunches. Do as many warm ups as you'd like. When you can do 13 reps, increase weight by 5%.
Trust me, you won't "get too big."

Cardio should be 3 days a week 30minutes a pop. Anymore and VO2 max likely won't increase much.

Diet. for your purposes, I'd follow the USDA food pyramid. 2 servings of milk (ie. 8oz glass or slice of cheese), meat, (3 oz ie. size of your palm), and fruit. 3 to as many as you want servings of vegatables. 6 servings of grains. A "serving" of grain is equal to a 65 calorie slice of bread, not a heaping pile of pasta--that'd be like 3 or 4 "servings. If this is too few calories you can add up to 11 servings of grains and 3 servings of milk and/or meat. I doubt you'll need all that though.

You really can't eat less than this and get all the nutrients and minerals you need.

 

[TestFreak]

cardio and diet are the most important things to do to get lean

 

[bdawg187]

Yes I was wondering does anybody know any information about Cellucor P6 if so let me know if any body got good results on it.

 

[Grizzly]

Lifting is no good for me, as a bulk up pretty easily.

You're a woman, right? No you don't.

 

[MANWHORE]

You're a woman, right? No you don't.

" I don't want to get too big, so i don't really want to workout with weights" ... " i know i can get really big if i worked out " .... 2 of my favorate ones lol ... seriously bro, beefing up from 155 to 165 is not that hard ... When you get to 180 then you tell me weather you beef up pretty easy or not .. you gain fat ... well let me not be rude and say FAT .. i'll just say, you gain weight easially so you have to watch you lean mass when bulking .. no problem you can always cut water and fat down after bulk cycles

 

[Grizzly]

'whore, she's a chick, dude.

Melissa- To answer the question of "is there a simple way to get lean", the answer is yes. Eat less and move more. Is it easy? No. Is there a pill that will do it for you? No.

Honestly, I'm not sure you have it in you. I think you're making excuses before you even start. Your uber-busy schedule is nothing but a full time workweek that everyone else on the planet has. You have 16 hours of every day available to you. If you have time to watch TV, then don't tell me you don't have time to workout.

 

[MelB]

Yes I AM a women, and yes I do bulk really easily. Yes I'm heterosexual... I just have a weird build. You ask, "do you have it in you" I do, very much so. I was at 185 so to get down as low as 155 was hard, very hard. I'm more so stuck than anything. It is a lack of motivation at this point. It comes down to a good cardio/ diet plan, which I cant seem to find. My reference to my schedule was more having to do with the AM being the best time to exercise (when I'm at work). My question was in regards to being lean. I'm 5'10" so being lean rather than big is important to me. I'm not so much big anymore, just not lean or toned. At my peak rowing, I looked like a man. Now its an uphill battle to get the rest of my weight off, without bulking back up.

Some of the stuff you guys deff made some sense. Do most people start a process in steps or is it best just to do it all at once?

Mel

 

[Grizzly]

You'll have to forgive me for not believing that you, as a woman, with 1/100 of the testosterone of a man, can do something that very few men can do. But, if you post a picture in which you appear to have any muscle mass whatsoever(I tend to doubt this), then I'll believe you. I'll even say, Wow, you were right and I was wrong.

Not that I don't believe you "think" you bulk up easily. It's just that women a known for their very objective self-perceptions ,so....

 

[MANWHORE]

Didn't know you were a female ... I didn't mean anything bad by my reply anyway, in case it looked like i did

 

[greyowl]

Yes I AM a women, and yes I do bulk really easily. Yes I'm heterosexual... I just have a weird build. You ask, "do you have it in you" I do, very much so. I was at 185 so to get down as low as 155 was hard, very hard. I'm more so stuck than anything. It is a lack of motivation at this point. It comes down to a good cardio/ diet plan, which I cant seem to find. My reference to my schedule was more having to do with the AM being the best time to exercise (when I'm at work). My question was in regards to being lean. I'm 5'10" so being lean rather than big is important to me. I'm not so much big anymore, just not lean or toned. At my peak rowing, I looked like a man. Now its an uphill battle to get the rest of my weight off, without bulking back up.

Some of the stuff you guys deff made some sense. Do most people start a process in steps or is it best just to do it all at once?

Mel

Ease into it over three weeks or so.

Pardon me if I'm skeptical about you statement that you can't find a good diet/cardio plan. A good diet for losing weight is to eat vast amounts of plant-based foods that are non-starchy, with a few teaspoons olive oil and omeg 3 for fats, and small amounts of lean protein like tuna or egg whites. Since you're a gal I think an occasional serving of tofu is ok.

As for a cardio plan, put some sneakers on and run around the nearest park at high intensity for 30 mins 3 or 4 times a week with your puppy on a leash, what's so complicated about that plan?

Look, you need to do some resistance training if you wanna lose weight, you can't rely on cardio alone to get lean. You won't bulk up if you limit your calories. You might end up looking somewhat sinuous but on a woman who is your height that can look very hot, you'll end up looking like a fitness model.

Supplements are worth shit, don't bother with them. If you're a bit adventurous, research threads about DNP in the Anabolic Forum here. A low doseage, say about 250 mgs each day, would be perfectly safe and very effective for a woman like you.

Did you say you were a competitive rower? Single sculls? Coxless pairs?

 

[dennis]

Mel..congrads to you for wanting to improve yourself..so many women(and men) do not have what it takes to come up w/ a diet and exercise program much less stick w/ it.I want you to go check out a book on amazon called "look great naked" it is written for women by a doctor.great diet plans and exercise plans..you should be able to get it for under 5.00.At your height and weight even if you bulked up somewhat muscular wise most men will find that very attractive ! Your plan to exercise first thing in the morning is perfect..there is not a better way to kick your metabolism in gear than that...