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2005/12/07, 08:29 PM
I seem to be at a plateau with my weight loss and I am wondering if anyone here can critique my diet and exercise program and give me a few pointers....
breakfast...1/2 cup oatmeal
1/2 grapefruit
1 cup skim milk
1 cup green tea
Snack...protein shake and 1/2 cup cottage cheese
Lunch...Turkey breast on whole wheat
spinach salad with 1 tsp fat free dressing
carrot sticks
Snack..Apple with 1 tbsp peanut butter
Dinner..Chicken breast
steamed broccoli
spinach salad with 1 tsp fat free dressing
sweet potato
My calorie intake stays around 1500-1700.
I drink close to a gallon of water throughout the day.
My Workout consist of 6 days a week of cardio (2 days HIT, 4 days 4 mph at 10% incline on treadmill for 30-45 min) and 3 days a week of weight training. I also try to do 1 day a week of pilates. I am just about 3-4 lbs away from my goal weight and my BF (according to my scale) is staying around 14.5-15%. I appreciate the imput you guys can give me.
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2005/12/08, 09:55 AM
Your diet looks good to me and your caloric intake seems appropriate. I'm not sure why you want to drop your body fat even more. Here is the general guidline for women's BF:
Women
Low(very lean)....under 19%
Low(lean)...19-22%
Avg.....23-27%
Fair....28-35%
Unhealthy....35+%
Personally, unless your competing I wouldn't go any lower than you already are. Just my 2-cents.
BTW, losing the 45lbs is an awesome accomplishment!!
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Even if you are on the right track, you will get run over if you just sit there.
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2005/12/08, 10:01 AM
Sorry...meant to add this as well...pulled from an old post
Just for a visual on that -
Men in a bodybuilding competition compete around 6% bodyfat, or lower.
Women bodybuilders compete around 9% or lower.
Men generally start feeling defined around 14%, in my training experience, but are happier lower as their abs come out.
Women start really feeling good in the low twenty%, but 15-18% is really a nice place to be.
It all depends on how you want to look.
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2005/12/08, 12:57 PM
Thank you for your reply. I am looking for more definition in my abs which is why I am trying to lower my body fat a little more. I was told that if I don't see the 6 pack by 14% I may not ever see it. I don't know if that is really true, but I am still trying. I can start to see a little seperation but not all 6 yet.
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