I need an opinion on my workout plans and eating

I

Itislorraine

New member
I want to lose like 30-40 lbs. My current weight is 141lb (Fatty!, i know). But i'm more concern about the body fats % since that what matters right? :p, Muscle weights more than fats. Plus, i want that toner body looks.

Currently, i'm made a diet and exercise plans that'll hopefully make me shed off those weight, and make me look toner.


For my diet, i successfully cut out Mcdonald foods (burger king, taco bell, jack in the box, cheesecake factory, red robins)etc-no fatty foods!), and soda pops (anything that has high sodiums and sugar) since November! <3. And i now only drink water, and occasionally soy milk. I limit myself to cheat meals 1 times a week.

It goes something like this:

Meal 1 (bfast) - Protein, carb, veg
Meal 2 - Protein, veg
Meal 3 (Pre-workout) - Protein, carb,veg
Snack (After-workout) - Simple carb (like banana, noodle, etc)
Meal 4 (Post - workout) - Protein, carb, veg
Meal 5 (pre-sleep) - Protein, veg (3 hours before i sleep)

= 1200-1500 calories a day since i'm a girl.

My fitness-exercise plan:

I have a 24 hour fitness membership (i go there usually 5-6 times a week during school time)-i usually use the elliptical , but since cross country training is coming up this summer i will just go to the gym occasionally. I rest for 1-2 days so my muscle can rest .

Inside 24 hour fitness gym workout:

Strech - 10 minutes
Cardio - 1 hour (such as biking, treadmill, elliptical trainer, stair master, etc)
STRECH STRECH STRECH - 5 minutes
Weight Training - 30 minutes (leg press, shoulder raises, pull down, push up on my knee, etc - it vary since i want to work on different body parts each day)
Cool down? - 30 minutes (Walk on an incline treadmill)
STRECCHHHHH - 10 minutes

This is outside school workout:

(usually 1 hour)
Doing the P90x (schedule)

OR

(lasts 2 hours)
-30 minute jog up the hill (since i live in a "hilly" area)
-3 mile run
-50 pushups
-100 situps
-50 leg lifts on each leg


Usually the workout vary outside the school.


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These are the body inspiration images that i have that usually keep me more motivated:












GOALS:
Get ready for cross country training, and other sports during the next school year
Tone up, and lose all the "flabby" part ( i know i can't spot reduce, so i have to lose overall weights)
Try to fit a size 2-3 jeans once again, i fit a size 5 currently



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So, whats your opinion or view on this? Am i doing anything wrong or right?
 
Opinion on workout plans and eating...

I think you are on right track. Just the only thing you need is to stay focused. ;)
 
Mmmm. I don't think you're on the right track. ;) You've got some good start, but you're working based on some myths and incorrect information that's going to cause you some frustration down the road, I think.

I want to lose like 30-40 lbs. My current weight is 141lb (Fatty!, i know).
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WE have no idea if 141 is anywhere near a healthy weight for you because we don't know how tall you are. I'm 5'4" and 141 would be the high end of normal for me. For a girl who is 5'11", 141 would be rather low. So ... let's start with that. How tall are you?

Losing 40 lbs would put you down to 101lbs. Unless you're under 5', that's not a healthy weight for you and might be completely unachievable.

Muscle weights more than fats.
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Nope. A pound of muscle weighs the same as a pound of fat. Muscle is, however, LEANER and DENSER than fat. So:
A pound of muscle might look like this: |....|
A pound of fat might look like this: |...................|
Muscle is also more metabolically active than fat, and so will help raise your metabolism and help you to lose weight and keep it off.

Congrats on cutting out the junk food and fast food. That's a big step. Your meal plan also looks good to me.

= 1200-1500 calories a day since i'm a girl.
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Being a girl has nothing to do with it. Ok, a little, but not nearly that much. But if you drop to 1200, that's going to be too few calories.

The amount of calories you eat should be based on a calculation of your maintenance calories. I like to start with the figure of 15 calories per pound - for you that would be 15*141=2115. Then drop that by maybe 20% or 30%. If you drop it by 30%, that leaves you with 1480 calories, which would be a healthy amount to eat to lose weight.

If you drop too low, too fast, then you risk slowing your metabolism to the point that you stall your weight loss. You want to eat as much as you can while still losing weight.

Your workouts seem ok. I personally think they're a little long but that's just me. You don't really need 2 hour workouts to lose weight and get fit. Also you'd be better of doing 20-30 minutes of high intensity intervals (HIIT) instead of 2 hours of steady state cardio. It's a much more effective fat burning type of exercise.

Hope that helps some. :)
 
Looks really good, and i'm liking what i'm seeing for a lot of your research. Couple points though I would recommend to get greater impact with your workout.

1) Do weights first. Cardio first means you just won't have the energy you should have to maximally push yourself during any resistance movements

2) Ditch the machines. Free weights for the win. And don't be afraid to push the limits. 5lbs dumbells don't mean jack if your body is able to do more. And make sure the focus of your weights is on the compound movements. Squats, Deadlift, Bench, Lunges, Pull/Chinups, Rows, Dips, Military Press, etc etc. Specially squats.

3) Do more than 30min weights. I would drop the cardio by a full hour. Warmup, 1hour weights, 30min intense cardio or hiit, cooldown, done. specially since you have your cross country coming up so you'll get your cardio from that imo.

4) For non gym days I would do p90x over the plan B workout. The exercises you do for B leave a good amount of muscles being neglected. You need to balance your movements out a little bit more so the whole body is covered if you plan on doing a full body cardio workout.
 
I can already feel the exhaustion from working in the night shift. During restday, I'd rather sleep than go to a gym. What motivations can you advise?
 
100 lbs at 5'5" is an unhealthy weight. At your current weight of 140, you're just near the high end of a normal body weight - by no means a "fattie".

I would suggest eating more food, some high protein meals, and working out. You probably just need to get your body in shape and build some muscle rather than lose a lot more weight.
 
I agree with Jynus for the big movement lifts, but machines do serve their purpose. A good mix is always best.

A 2.5hr workout is WAY too much. I know people who's lives revolve around recovery and they couldn't handle that. Much less 6x a week! Make sure you're getting at least 2 recovery days, especially if you're pushing yourself. You need to give your body time to recoup, especially if you're restricting the calories. IMO find a good weight regimen that only requires 3 lifting days a week, allowing you to dedicate more energy to both cardio and lifting.
 
Well, my family is pretty skinny.

My mom is hekka petite (size 1!), but taller than me.

So i think i'm small boned? Everytime i go see my relatives, they complained and called me fat ALOT:/

But most of my asian relatives are skinnnnny
 
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What? No fruit? I think you will lose weight on a nice pace if you can keep it up... see how you feel after losing 10 or 15 pounds--yes 101 pounds is definitely a low weight for your height.
 
I think your weight loss plan is fine. However, you need to do some adjustments after few months because your body will reach its diminishing returns wherein your body seems to stop losing weight.
 
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