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2005/06/01, 02:55 PM
Newbie here, workouts are going great!
Ok first off I am 23, 5'5 1/2, 138lbs.
My goal is to lose at least 8lbs of body fat and gain lean muscle. Get down to at least 18%body fat. Had a test done at the gym and they said I had 21% about month or so ago, I need to do another one.
Here we go....
I get up at 6:15am
Meal #1 6:30am(not alot of time for this one)
1 c.chocolate soy milk mixed w/my daily fiber. (I have IBS)
1 hard boiled egg
Meal #2 9:00ish
1 c.egg beaters
1 slice whole wheat bread w/4 sprays of I can't believe It's not butter spray.
Meal#3 11ish
1 c. lowfat plain vanilla yogurt
1/2 c. mixed frozen berries(rasberries, blueberries, strawberries)
1/2 banana
6 ice cubes-blend for a smoothie
Meal#4 1:00
1 can tuna in water, sliced tomatoes, diced celery, tiny bit of lowfat mayo, mustard and pepper.
2 c.romaine lettuce
1/2 c. brown rice
Meal#5 3:30ish
2 c. steamed frozen veggies (brocolli, cauliflower and carrots)
1 slice whole wheat bread, 1tbsp natural PB, 1tbsp sugar free jam
Workout 5:30ish-7ish
Post workout shake, (15-20 mins after workout)
1 scoop chocolate designer whey protein, mixed w/ 1/2c. water and 1/2 c. skim milk-can't do just water!
Drink 1/2 fast, other half sipped while cooking dinner.
30-45 mins later, 7:30-8ish
Meal#6
4ozs chicken breast
2 c. veggies (green beans, brocolli, asparagus)
Meal #7
cottege cheese
few almonds
tea
My workout routine:(H.I.I.T=20mins)
Monday: Legs, H.I.I.T, abs
Tuesday: Shoulders, Chest, Triceps, abs
Wednesday: 1 hour pilates(DVD) and H.I.I.T
Thursday: Back, Biceps, abs, 30mins on treadmill alternating speed of 3.5-4.5, and 12%incline-6%incline
Friday: Light legs, buttox, calves, and abs
Saturday: 1 hour pilates, H.I.I.T
Sunday: complete rest
I work my abs quite a bit but they are not REALLY strenous workouts. My abs hurt during but never after....
Sorry this is so long, I wanted to give as much info as I could.
I still need to add up all the cals, fats, proteins, and carbs but I think I am headed in the right direction, no?
My nutritional tracker says I should aim for:
Protiens:138g
Carbs:274g
Fats:22g
Total cals:1825
Thanks! :)
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2005/06/02, 10:42 AM
Okay, I checked out your diet.....7 meals, WOW. Sounds great but when is you meal #7? Your meal may be too late in the evening. If you're eating too late you won't be able to burn it off and so it'll sit on you all through the evening. I agree with the meal after the workout cause you're body is still burning calories, obviously, but you might want to eliminate that 7th meal especially cause it's a diary product you're eating. Diary products are usually harder to burn off cause there's more fat, from what I understand.
Other than that, I'm impressed with your dedication and healthy choices! Keep it up!
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