New girl here, post pregnancy

[DLnicki]

Hello to all! I'm new to the forum and I wanted to introduce myself

After reading and perusing the forum for about 1 month, i finally decided to join.
I just recently had a baby boy, he's 8 months old
I was working out seriously before I found out I was pregnant, and I continued to workout my entire pregnancy. I made sure I did some studying and modified the appropriate things necessary to continue. I waited the 8 weeks I was advised to start working out again, and now, 8 months later, I'm feeling great. One thing I strongly believe is, just because you're pregnant, that doesn't mean you can eat disgusting amounts of terrible food "for 2", and it doesn't give you an excuse to be lazy.

Stats:
28yrs
5'5"
140
18% bf

Workout schedule:
MWF- heavy lifting 3-4 sets x 6-10 rep,
TTh- am cardio for about 45 mins. Usually running at intervals
I'm eating semi clean: chicken, steak, salads, oatmeal, eggs, fruit, low veg.

I would like to lose a little more bf. anyone have any pointers?

 

[Mrs P]

Hello to all! I'm new to the forum and I wanted to introduce myself

After reading and perusing the forum for about 1 month, i finally decided to join.
I just recently had a baby boy, he's 8 months old
I was working out seriously before I found out I was pregnant, and I continued to workout my entire pregnancy. I made sure I did some studying and modified the appropriate things necessary to continue. I waited the 8 weeks I was advised to start working out again, and now, 8 months later, I'm feeling great. One thing I strongly believe is, just because you're pregnant, that doesn't mean you can eat disgusting amounts of terrible food "for 2", and it doesn't give you an excuse to be lazy.

Stats:
28yrs
5'5"
140
18% bf

Workout schedule:
MWF- heavy lifting 3-4 sets x 6-10 rep,
TTh- am cardio for about 45 mins. Usually running at intervals
I'm eating semi clean: chicken, steak, salads, oatmeal, eggs, fruit, low veg.

I would like to lose a little more bf. anyone have any pointers?

Hi Dlnicki
Welcome~ First off congrats on your baby boy ! Having a baby is definitely life changing to say the least...
Are u still nursing the baby ? if u are than I'm sure u know a sudden drop in calories could cause harm to your milk supply... so if that's the case, than just listen to your body.

I think it's great that you are wanting to be fit & healthy for you & your family. Droping body fat is mostly diet, it really comes down to "calories in vs calories out" ..
you say your eating clean "mostly", the main thing u should do is know exactly how many calories your really eating.. sometimes we "think" we are eating enough or too much to later realize we're wrong.
You should start logging in everything you eat, a good site for this is (fitday.com) it will show u how many calories &
it will break down the macros for u (show u how many grams of protein, carbs, fat) your eating.

Are you eating 5-6 meals ? You don't have to eat 5-6 large meals, just your 3 main meals & something small in between... this will keep your metabolism going & will allow u to be less hungry during the day.. Also make sure to drink plenty of water.

A good training/ cardio rouitne when trying to burn fat.. AM cardio is great, when u wake up, your glycogen stores are low, so your body will begin to burn fat quicker than if it had to burn all of your carbohydrates up and then start working on your fat...
and of course your diet will play a big role in accomplishing this... post your diet if u like, this way u will get more feedback.

 

[DLnicki]

Thanks Mrs P!
Yes, I am still nursing my son, however, I plan on stopping here soon be he's just starting to get his bottom teeth.
Thanks for the website, I'll check it out. I am eating 5 ish meals a day which is usually something like:
Bkfast: 3 eggs, sometimes with 1 chicken sausage
Snack: fruit
Lunch: most of the time a sandwich bc it's easy. I never used to eat sandwiches, but I find myself getting hungry all of a sudden and a sandwich is quick.
Dinner: steak or chicken and either corn, rice, or some pasta shells. Sometimes asparagus or a salad
About 60oz of h20 per day... Should be higher :-/

I'm less focused on losing bf than i am on building more lean muscle... I know when that's happening, bf seems to disappear, right? Also, I'm really not concerned with my weight, again I know that adjusts as lean tissue is built and bf sheds.

I do have a good base of knowledge, but I also know there's still soooooo much I could learn!

 

[Jezebel]

Hi from one rookie to another! I think that once you stop nursing, you should have an easier time with the nutrition. What have you considered diet-wise? Keto? Carb cycle? The nutrition forum has alot of knowledgeable people there. I'm getting ready to post my diet and see if I can get it tweaked a little.

 

[Mrs P]

Thanks Mrs P!
Yes, I am still nursing my son, however, I plan on stopping here soon be he's just starting to get his bottom teeth.
Thanks for the website, I'll check it out. I am eating 5 ish meals a day which is usually something like:
Bkfast: 3 eggs, sometimes with 1 chicken sausage
Snack: fruit
Lunch: most of the time a sandwich bc it's easy. I never used to eat sandwiches, but I find myself getting hungry all of a sudden and a sandwich is quick.
Dinner: steak or chicken and either corn, rice, or some pasta shells. Sometimes asparagus or a salad
About 60oz of h20 per day... Should be higher :-/

I'm less focused on losing bf than i am on building more lean muscle... I know when that's happening, bf seems to disappear, right? Also, I'm really not concerned with my weight, again I know that adjusts as lean tissue is built and bf sheds.

I do have a good base of knowledge, but I also know there's still soooooo much I could learn!

Yeap I think once u stop nursing it will be much easier, but remember our bodies are very adaptable, so you'll have to adjust the amount of food after nursing... since nursing makes u hungrier & we eat more.

Based on your heigh/weight & age your TDEE (Total Daily Energy Expenditure) should be around (2219 calories)
If you are wanting to cut/lose fat than u want to go under this amount about 300-500 calories.

There really isn't a "One size fits all" diet out there, like I said before it comes down to calories in vs calories out, your diet does need tweaking based on what I see here.. It doesn't seem like you are eating enough, and I don't see enough protein..
You want to be eating at least 1 gram of protein per body weight.
Your body burns more calories digesting proteins than carbs or fat, so u should calculate how much protein you are eatng now & adjust it.

I personally do well with low carb diets, especially if cutting.. you want to keep your complex carbs early in the day (your last meal should not include carbs) just lean protein & veggies.
& I don't see good sources of fat in there, this is essential as well... Once u log everything you will be able to see how many calories you are really eating now & adjust it from there.
Water is your best friend, I would try & up the water intake....

Don't focus on the scale, I know it could be hard, but building muscle is 90 % nutrition, so you need to eat the right foods to gain muscle.. if you are gaining muscle you will gain weight on the scale... u could actually "gain" fat while losing muscle & actually lose weight on the scale.
So just keep track of your progress & the changes in your body.


Hope this helps, feel free to ask if u have any questions

 

[DLnicki]

Yes, this all helps... Thanks ladies!
Jezebel, hello to you too! I've never done a low carb or a Keto diet... I'm not exactly sure what a Keto diet would be like. I was thinking I should read from the nutrition discussions and see what everyone is talking about.
Mrs P, thanks for the pointers, complex vs simple like oatmeal or potatoes vs fruit? I'm not too concerned with the scale, I usually go by how my clothes are fitting and how much definition I can see.
I think you're both right, when I stop nursing things are going to change. I think my dr told me that while you're nursing your body holds on to a few more fats stores for the baby...

Thanks again for all the help

 

[Detour5]

I think you're doing well if your 18% body fat is accurate, you'd be close to rocking the bikini stage!
I had my son 10 months ago and stopped breastfeeding 2 months ago. If you up your activity after stopping you will noticed more body fat changes. But stopping the feeding is what got me leaner instantly, even when I had my daughter. Your diet does need work, but you seem so relaxed about yourself it's great.

 

[Mrs P]

Yes, this all helps... Thanks ladies!
Jezebel, hello to you too! I've never done a low carb or a Keto diet... I'm not exactly sure what a Keto diet would be like. I was thinking I should read from the nutrition discussions and see what everyone is talking about.
Mrs P, thanks for the pointers, complex vs simple like oatmeal or potatoes vs fruit? I'm not too concerned with the scale, I usually go by how my clothes are fitting and how much definition I can see.
I think you're both right, when I stop nursing things are going to change. I think my dr told me that while you're nursing your body holds on to a few more fats stores for the baby...

Thanks again for all the help

Yes, while nursing yoru body does store more fat & the fact that u eat more because u need to also contributes... I think once u stop u will see a big difference.
You want to eat complex carbs/ & high fiber carbs , they are digested more slowly & they keep your blood sugar level constant.. Simple carbs don't.
So u want to stick with: whole grains, whole wheat bread, brown rice, oats, barley, quinoa, veggies.

And of course stay away from the usual: Sugar, (which is in most processed foods), refined flour,white rice, white bread, cookies, crakers, pastries, etc.

Fruits could be a bit tricky, eventhough they are good for u, but if doing a low carb diet I say limit your consumption, they do contain simple sugars & can rise your blood glucose, so u have to be very selective... Apples, pears and strawberries are not bad.

Take care

 

[DLnicki]

Detour5 thanks for the insight, I love hearing about post baby/breast feeding success... It keeps me motivated and reminds me to enjoy my time with my little guy, it will be over before I know it.

Mrs p, you always have great info! Thank you

 

[Mrs P]

Detour5 thanks for the insight, I love hearing about post baby/breast feeding success... It keeps me motivated and reminds me to enjoy my time with my little guy, it will be over before I know it.

Mrs p, you always have great info! Thank you

Your welcome~

Your right, time does really go by too fast, my youngest is turning 5 in 3 months, seems like yesterday when she was born...... enjoy & cherish every moment.

 

[Detour5]

Your welcome~

Your right, time does really go by too fast, my youngest is turning 5 in 3 months, seems like yesterday when she was born...... enjoy & cherish every moment.

No way! 5.....! but she was three when we were first acquainted! She's as cute as a chocolate muffin my boy is a year next month I can't believe it and I still have that pregnancy line it's taking ages to fade. Not that I'm bothered about it though.

OP, there is no real rush to get in shape. They are babies for such a short while and you'll only be wishing those moments back after they're gone. You have all the time in the world for shapeshifting. But yes stay active. Best thing you can do for your mental state.

Keep us posted and take care.

 

[Mrs P]

No way! 5.....! but she was three when we were first acquainted! She's as cute as a chocolate muffin my boy is a year next month I can't believe it and I still have that pregnancy line it's taking ages to fade. Not that I'm bothered about it though.

OP, there is no real rush to get in shape. They are babies for such a short while and you'll only be wishing those moments back after they're gone. You have all the time in the world for shapeshifting. But yes stay active. Best thing you can do for your mental state.

Keep us posted and take care.

Thank u sweetie Your little chunky monkey is too cute for words !
Wow, can't believe he's turning 1 .....
Time truly does go by too fast when it comes to the kiddos.