Sport Is this okay?

Sport Fitness
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lilsarrygrl05

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Ive been reading that its good to have 5-6 meals a day but I am at school and I can only have 3 because of the meal plan here and thats all I feel I need. Is it ok to have 3 normal/kinda small meals? I snack a little in between by eating a yogurt or some crackers. Is that okay?

Also, there are only so many options to chose from, foodwise here. I dont have a stove or oven to cook either. Heres my usual daily meals:

Breakfast- cereal with 2% milk in a small bowl (thats all they provide), sometimes a nutri-grain bar, or oatmeal.

Lunch- sometimes spaghetti, cereal, salad w/ grilled chicken

Dinner- dinner is similar to lunch or Ill switch off what I eat. Sometimes Ill have a sandwich or fruit with these meals as well.

The only other options are fast foods here like taco bell, and such which I never eat. Can I still lose weight with the foods I have chosen? I also run on the tredmill everyday and do things such as squats and crunches. Let me know if you have advice. Thanks!
 
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Your calorie intake all depends on what your doing as far as working out/sports. What's your routine like?

If you're working out on a daily basis, you really should up the calorie intake. Your body will need it if you wish to lose weight.

Cut out the carbs/pasta after the evenings. Include more greens.
I'll let the food gurus throw out suggestions.
 
well i just started working out again and trying to watch what i eat, a few days ago so my workout is not that intense or anything. I basically just jog/run 20-30 mins on a tredmill and then sometimes go on a bike machine for 10 mins and do a few sets of crunches and squats. And I do not have a car at school so Im constantly walking from place to place. I also heard that you should rest 2 days of the week but I feel like I shouldnt stop any day because I feel like that will encourage me to stop all together, and my body seems fine with doing it everyday. But if I do get sore I would probably take a one day break.
 
My favorite tips are...

1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.


2) Drink a cup of water at each meal.


3) Rest properly. This means taking at least 48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.


4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.


5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method. If you need more guidance or exercise ideas please PM me.


All of the above things combined will result in fat loss. However, I do not know your height. If your already small frame and have a few pounds to lose... 10 pounds or so... then I'd really focus on eating properly and hitting the weights.

You won't bulk up and look like a guy. You will develop a lean, toned body over time. The trick is doing the nutrition and strength training part properly though.
 
thank you so much, ya im 5'5 124 lbs. and i want to be like 115-110 lbs. i look skinny pretty much everywhere but my stomach and hips. they arent proportionate to my body. So basically I wanna lose the fat and then tone up a bit.
 
Your weight is fine for your height, if you don't mind me saying. Have you considered trying to gain lean muscle, which would help to burn more fat? You wouldn't technically lose weight this way (according to the scale), but you'd increase muscle and decrease fat, so overall probably look better. Just a thought.
 
Your weight/height is almost similar to what I was before learning about strength training. All I wanted to do was firm up bit and loose the belly. Nothing worked for me except eating 5-6 times per day, a protein/carb at each and every meal, a split pyramid strength training routine with one day off for rest per week and on non-strength days I did 20 minutes interval cardio programs.

I focused on heavy weights and that was my secret. The scale went up to 134, but my measurements went down. So even though I "gained" weight... I was in smaller clothes and felt much better about my body.

Lesson: love weights, eat often, and lift heavy once you feel comfortable with the proper movement and form of an exercise.
 
thank you both for the advice! :) I will try that and see how it goes.
 
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