Hi!!!
I've been doing exercise basically all my life but it was until last year that I got injured that I understood the importance of weight training, now I cannot live without it. I have a personal trainer and I do 4 sessions a week (1hr each, very hard) + 40 mins cardio (low rate > swiming, elliptcal or stairs). The other 2 days a do a 1:20 cardio session and and I take sundays off
I have been doing a 1350 calories / low carb diet (40 - 60 gr a day) with great results at the beginning but I've hit plateau in the last couple of weeks. After reading a few articles here and there I understand is not very healthy so I decided to make a some changes, so I would really appreciate if you could check my plan and let me now what you think
I"m 5.2" / 116.6 lbs / 30 years / 15.6%.fat...... My goal is to loose some fat while keep getting more fit (more muscles!!!) but don't want look very 'big" (with that said you must realize I'm female jajaja )
9:00Breakfast:
30 gr whole oats
2 tbs ground flax seeds
2 tbs wheat germ
8 strawberries
1 natural low fat yogurt
2 egg whites
1 light turkey deli
11:45 Pre-workout: apple
2:30 lunch (I don't have much time so it's also my PWO meal)
3.5 on chicken or fish or 3 on. grilled white cheese
2 cups salad (lettuce,mushroom, pepper, celery, etc)
1/2 tbs olive oil
1 tbs balsamic vinegar
dessert: low-fat jello + 2 tbs yogurt + 20 grs brazilian nuts
5:30 Snack:
1/2 cup Cottage cheese + 2 tbs ground flax seeds
8:80 Cena:
100 gr grilled fish
2 cups greens (broccoli,etc)
1/2 tbs olive oil
dessert: low-fat jello + 2 tbs yogurt + 20 grs brazilian nuts
10:30 Before bed
2 slices of light turkey + 1/2 cup Cottage cheese
I was thinking of starting with HIIT this week after weight training. I'm looking forward to know your suggestions!!!!!
I've been doing exercise basically all my life but it was until last year that I got injured that I understood the importance of weight training, now I cannot live without it. I have a personal trainer and I do 4 sessions a week (1hr each, very hard) + 40 mins cardio (low rate > swiming, elliptcal or stairs). The other 2 days a do a 1:20 cardio session and and I take sundays off
I have been doing a 1350 calories / low carb diet (40 - 60 gr a day) with great results at the beginning but I've hit plateau in the last couple of weeks. After reading a few articles here and there I understand is not very healthy so I decided to make a some changes, so I would really appreciate if you could check my plan and let me now what you think
I"m 5.2" / 116.6 lbs / 30 years / 15.6%.fat...... My goal is to loose some fat while keep getting more fit (more muscles!!!) but don't want look very 'big" (with that said you must realize I'm female jajaja
)9:00Breakfast:
30 gr whole oats
2 tbs ground flax seeds
2 tbs wheat germ
8 strawberries
1 natural low fat yogurt
2 egg whites
1 light turkey deli
11:45 Pre-workout: apple
2:30 lunch (I don't have much time so it's also my PWO meal)
3.5 on chicken or fish or 3 on. grilled white cheese
2 cups salad (lettuce,mushroom, pepper, celery, etc)
1/2 tbs olive oil
1 tbs balsamic vinegar
dessert: low-fat jello + 2 tbs yogurt + 20 grs brazilian nuts
5:30 Snack:
1/2 cup Cottage cheese + 2 tbs ground flax seeds
8:80 Cena:
100 gr grilled fish
2 cups greens (broccoli,etc)
1/2 tbs olive oil
dessert: low-fat jello + 2 tbs yogurt + 20 grs brazilian nuts
10:30 Before bed
2 slices of light turkey + 1/2 cup Cottage cheese
I was thinking of starting with HIIT this week after weight training. I'm looking forward to know your suggestions!!!!!