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Hanoi39

Comment dois je manger ?

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Bonjour

Je suis nouvelle sur ce forum ...

Alors comme j ai tout à  apprendre  , 

Je commence par l alimentation .

Je pèse 91 kilos pour 171 cm..

Je suis proportionnée. ..pas flasque ...!

Mais quand meme obese !

 

Je suis depuis Novembre ...le jeune intermitant. ..

Lundi mardi jeudi vendredi ..20h dernier repas ..et 15 h premier repas .

Celui ci est assez équilibré. ..le soir legumes .viande ...

Je bois pas de sodas ..pas de grignotages....

Les gens me disent que je mange rien ....c est vrai que je ne mange pas de grosses quantités. 

 

On m a dit ...pas gluten ...pas de   pates de farine blanche ...attention aux produits laitiers .....

Plus de sucre ....pas de fruit pdt les repas ...

Pffff je sais plus quoi faire ...

Vous qui etes en forme ? Et sportifs ? Pouvez vous me conseiller ?  

Merci 

 

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Est-ce que le régime intermittent t'a donné de bon résultat ?

 

Pour tout te dire, je suis actuellement un mix entre la chrononutrition et le "carb cycling".

 

Carb cycling : je mange le plus de glucides quand je fais des entraînements intensifs, le reste du temps je limite.

 

Chrono nutrition :  le matin je mange pas de glucide, donc gras et protéiné, le midi si je ne m’entraîne pas je mange des légumes avec une source de protéine. Si je m'entraîne plus tard je mange des glucides comme du quinoa. Et le soir (je m'entraine plutôt en fin de journée) je mange beaucoup de glucides si gros entraînement et moins de glucide si petit entraînement ou pas d'entraînement.

 

Si tu as envie de perdre du poids, il faut manger moins que tes besoins caloriques. Donc si tu aimes manger c'est possible mais il faut s'entraîner plus. Pas de bras, pas de chocolat ^^

 

Est-ce que tu pourrais nous donner un exemple détaillé des tes repas et entraînements ?

 

 

 

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Re...

 

Whaou....super...tu as l air de savoir ce que tu fais ....

 

Alors pour etre franche ..je debute dans les 2 domaines ..

 

Je pense que je dois trouver une alimentation saine et nutritive ...avant de me lancer  dans quelques sports ue se soit  non ? 

 

J ai perdue 4 kilos avec le Jeûne Intermitant ....sans sport defini ...

 

Je suis debout et je marche  tte la journee ....au boulot .

 

Ce qui me surprend c est la patate que j ai quand je jeune....?

 

J aime les jus de legumes ...les crus ...la viande quelqu elles soient ...

 

La ou vraiment ca pourrait etre dur ..se serait pour le fromage .

 

Pour mes projets de sport ...

J ai trouver un programme qui me semble pas mal ....

 

Je pense pouvoir m y tenir 2 fois par semaines  plus  une seance de course a pied ....

 

Je peux le poster ici ? Ou dois je aller dans la rubrique entrainement ? 

 

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il n'y a pas besoin d'avoir une alimentation très spécifique pour commencer le sport.

4 kilos depuis novembre c'est pas mal sachant que c'est pas la période la plus facile avec les fêtes et tous les événements d'après qui te pousse à manger, fête des rois, Chandeleur, Pâques...

Marcher sans arrêt avec le travail est une excellente chose. Je marche aussi énormément, plusieurs kilomètres par jour ne prenant jamais la voiture. 

Quand on jeune je trouve que l'on a beaucoup d'énergie physique au début les 2 ou 3 premiers jours, c'est vrai, une énergie aussi mental, on arrive à mieux réfléchir. Mais ça ne dure pas et c'est normal.

Et souvent quand je mange après un jeune (car je fais 24h sans glucide parfois) je trouve que ça fatigue ^^

Mais bon les glucides sont très important donc il faut en manger ! Au bon moment, en bonne quantité et surtout les bons glucides (pas les sucreries ;) ) 

les jus de légumes ? Tu veux dire les soupes ? :) 

 

le fromage c'est dur pourquoi ? Tu en manges beaucoup ?

 

2 séances de sport par semaine c'est pas énorme mais c'est mieux que rien. Il faut faire des séances intensive pour progresser sinon ça ne sert pas à grand chose, à part prendre ton temps. 

 

tu peux le poster où tu préfères ;) 

 

 

 

 

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à 19h pas possible de t'entraîner ? ou entre midi et 2 ? Sinon oui mercredi et week end mais tu risques de ne pas tenir. Il faut des jours de repos total.

Le programme est classique, mais sur 4 à 5 jours...

Le fromage c'est bien le matin ^^ mais à petite dose. C'est 30% de graisse et donc ça augmente vite les calories consommées.

Tu peux essayer d'en manger seulement les jours de repos en mangeant moins de glucides ?

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Bonjour Jimmy.

 

Si ca serait possible ...avec enormement d efforts et de sacrifices (famille ) .

 

Je travaille sur 4 jours semaines ..donc grosses journees pour moi ..pas de pause sur le temps de midi ...!

 

Le mercredi et le week end je pourrais  faire ma seance a n importe uelles heures ! 

 

D AILLEUR TU CONSEILS QUELLE PARTIE DE JOURNEE POUR S ENTRAINER ? 

 

Pour moi qui debute ..il est bien cet entrainement ? 

 

J ai un banc abdos ...des alteres ...une chaise romaine ...des lestes ...un velo d app....a la maison .

 

Ok pour le fromage ....j en mange raisonnablement ....c est juste mon pecher mignon.

 

Ok pour les jours avec moins de glucides ...

 

 

 

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Pour les jus .....non jus de carrottes....jus de comcombre ....?.

 

Tres bon miam.

 

Je vais relire tes posts ...pour mieux comprendre .ta facon de manger ...

 

Et commencer mon programme ...je verrai en fesant si je dois modifier quelques choses ...

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Si tu peux faire un entraînement un autre soir dans la semaine ça serait bien :) 

Avec le mercredi et le samedi ça te ferai 3 jours d'entraînement de musculation et le dimanche, une longue promenade sera bénéfique.

 

Il n'y a pas vraiment de meilleure moment pour l'entraînement. Personnellement le soir j'ai plus de force alors que le matin c'est plus dur.

 

Cette entrainement à l'avantage d'être complet. Après comme tu as que 3 jours, tu peux faire un roulement. Tu fais la première semaine les 3 premiers jours et la semaine d'après tu commences par l'entraînement "4" et ainsi de suite.

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Oki je vais suivre ton conseil pour l entrainement ...

 

Pour ce qui est de l alimentation ...je vais essayer de réintégrer  les glucides ...

Les legumineuses sont tres bonnes non ?

Le temps de m y atteler  ...!

Je pourrais te donner mon avis ...sur une semaine type ? 

 

Et si durant mes exercices je rencontre des soucis ! 

Ce qui va arriver !

 

Je peux te rebipe !v?

En tt cas merxi pour le temps que tu me consacre .

 

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Bonjour Jimmy ...

 

Voici quelques nouvelles ...

Alors tout ca se révèle plus dur que ce que je pouvais l imaginer...

 

Je sais parfaitement les efforts qu il faut fournir ..mais je n avais pas evaluer l ampleur des dégâts.

 

Inconsciemment je pensais pouvoir suivre la meme cadence qu il y a 15 ans ...avec 23 kilos de plus ....?.

 

Bon passons au fait ...squat je réussi 5 series de 10 reps avec poids de corps.

(M arrache sur la derniere serie.)

 

Fentes presque impossible ..j en reviens pas .?..3 series 6 reps ...poids de corps .

(Peux plus marcher ...tetanise.)

 

Mollets  c est cool je geres 5 series de 15 rep avec la derniere jusqu a l echec .

 

Relever de jambes. ..5 ?

 

Crunch 4 series jusqu'a  echec ...la quatrième  n en compte que 3 ou 4 reps ...

Presse...je sais pas comment faire à  la maison .

Voila pour le j 1.

 

Pas simple sans l equipement et l ambiance ....

Je vais m inscrire a une salle je pense ...

 

 

 

 

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Tu veux perdre tu poids ?

 

Rien de plus simple. Tu calcul ton total calorique qui permet de maintenir ton poids (tu trouves des méthodes sur internet).

 

Ensuite, tu réduis d'environ 300 à 500kcal tes apports journalier par rapport au calcul fait ci-dessus.

Bien évidemment, tu vas devoir calculer tout ce que tu bouffes. Un conseil, télécharge MyFitnessPal, c'est une appli gratuite et parfaite pour t'aider.

 

Puis dès que t'as perdu du poids, donc au bout de deux semaines ou 1 mois, tu recalcule ton total de maintenance, tu enlèves 300 à 500kcal, et ainsi de suite.

 

Voilà, avec cette méthode, en 6 mois tu auras au moins perdu 10kg à 15kg.

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Merci pour votre message    

 

Oui j ai bien saisie. .qu il faut dépenser  plus qu on emmagasine....

Et biensur ....manger de bons nutriments ....

 

Voila 3 semaines ...que je me force à  manger plusieurs repas ...par jours ..

Chose que je ne faisais plus ...un jour de jeune tout les 15 jrs .

Et repris la salle de sport ...musculation essentiellemnt ....! 

Je .n ai pas perdue sur ma balance ....mais ..je sens mes muscles ...se raffermir ... ! 

C est deja bien......

Mais j aimerai que ca descende quand meme ...car je reste "obese ".

Et ca me tiens en soucis ...meme si je ne ressent aucins soucis ...sauf au niveau du souffle sur de gros efforts .

Je ne veux pas etre mince ....je veux etre tonique ...meme un peu musclée  j adorai....! ?

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il faut beaucoup de patience malheureusement. On nous fait croire avec les magazines que l'on peut perdre des kilos de graisses en quelques jours mais c'est complètement faux.

 

Une journée de jeune c'est bien mais après tu ne craques pas ? Tu arrives à manger raisonnablement le jour d'après ?

 

Continue à manger légèrement moins, à t’entraîner le plus intensément possible et les résultats arriveront, c'est mathématique :)  

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Coucou ....Jimmy 

 

Pour le jeune...je ne craque pas du tout...au contraire ..j aurai plus tendance à vouloir continuer ..de jeuner ...je me dois me dire ..non va manger ! Car je ne ressent pas la faim ....

Enfin je devrais peut etre essayer de m affamé  ...un peu pour ressentir a nouveau la sensation d avoir faim.

 

Oui je suis certaine que ca viendra ...! Avec du travail ...ca revient doucement .quand je suis a la salle je suis bien ..et suis fiere de moi .....

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