Sport who wants to tweak my food??

Sport Fitness
T

time4change

0
Hi, brief overview - i lost 20 lbs and have 15 more to go. i am at a plateau and am working to eat 1500 cals/day. I want to make the most of the calories and by reading posts, it tells me to have a protein/carb together etc...also to limit the carbs as day goes on (does that include salad or 'white carbs'??)...anyways, wondering if any of yall with all your info would want to take a look at foods I eat and see about re-arranging or suggestions for maximum weight loss?? sorry if i sound so ignorant, i want to get this right! THANKS IF YOU ARE WILLING TO HELP!!

age: 29
weight: 140 (trying to get to 125-128)
height: 5'5''

workout plan:
monday: run 45 minutes
tuesday: plyometric routine and 15 minutes elliptical
wednesday: circuit training (weight routine by a trainer using dumbells /swiss ball for 45 minutes), 15 minutes elliptical/running
thursday: pilates class
friday: rest
saturday: plyometric routine and 15 minutes elliptical
sunday: circuit training (weight routine by a trainer using dumbells /swiss ball for 45 minutes), 15 minutes elliptical/running & yoga

general daily plan:
B: 2 hard boiled eggs/oatmeal
S: cottage cheese/ apple / yogurt
L: tuna can and salad or crackers
S: protein shake / berries
D: fish/chicken with veggies & side salad

thank you very much for your help!! I am new and totally want to get this right...any suggestions???
 
I think your meals look really good...then again, I am NO expert ;)
 
To Tweak

Your routine looks good. I would suggest changing your exercise routine. You do not have enough weight days in your exercise, 3 days of weights will help to build more muscle. When you build muscle you burn fat.

Monday: chest and shoulders
Wednesday: legs
Friday: back and arms

Stop watching the scale! It's not about the scale, it's about your size and fitness.

I would also suggest a carb fast for about 2 days, meaning no breads, or crackers, or oatmeal. Another suggestion is get rid of your crackers (sodium and oils tsk tsk). For your second snack either have the yogurt or the cottage cheese, not both. You may also want to try a thermogenic suppliment (Hydroxicut, or Xenidrine, this is a controversial topic, but it will burn the last 15 if you are looking at your scale). Incorporating flax seed oil, omega 3,6,9, and a vitamin B complex will also assist in fat burn and weight loss.

Another little tip is when you are doing your cardio if it is in the morning (highly suggested to do it first thing in the morning) DO NOT eat anything before your cardio. Walking on the treadmill daily for 45 minutes with a constant speed of 3.0 and starting at an incline of 3.0 for the first 5 minutes, increasing your incline to 6.0 for another 5 minutes, then for 25 minutes at an incline of 9.0, then ramp down your incline to 6.0 for 5 minutes, then decrease the incline to 3.0 for the last 5 minutes.

Spreading out your exercise through the day is also a good idea. So, you would do your cardio in the morning. Return to the gym in the afternoon or evening to do your weights.

I am a little critical about the elliptical machine, those machines don't really make you work. If you do insist on using it then increase the resistence and decrease the speed.

Try to keep your heart rate between 120 BPM and 140 BPM.
 
Last edited:
no carbs for a couple days?

does that include salad and "good carbs"?

also, i need about 200 more calories / day....

any good snack ideas and where they should go??

thanks.
 
The carb fast excludes grains only (oatmeal, wheat, etc.), eat your veggies and fruits. Your body will have to work extra hard to find the carbs within the fruits and veggies, which in turn will make your body even more efficient. Stop worrying about your caloric intake, worry more about your protein intake. You want to burn fat. The old school thought has always been watch the scale, watch the calories. Modern day thinking, burn the fat, up your protien intake. Just stop worrying and thinking so much. Just follow what I have posted and you will see the last 15 tumble right off you.

P.S. Drink a lot of water and cut out that juice and coffee. If you really must drink coffee have it black with a teaspoon of honey to sweeten it.

I will tell you a little story.

Before I went to university full time in 1998 I was at a cross road where it was a choice between university or entering into the world of fitness modelling and competing. I chose university. With that choice came the gross discovery of junk food and fast food. I went from a fit body standing
5'9" tall weighing a lean 140-145 lbs with 15-17% total body fat, to weighing a disgusting 210 lbs with 45% body fat by the time I graduated both undergrad and post grad.

Not only was I battling with the toxins that the fast food and junk food had put into my body I was thinking way too much about calories and the scale. I woke up May 15, 2006 with the profound idea that I would no longer think but just replace and that is what I did. I thought back to my state of mind about food and exercise when I was lean and fit. I followed that mentality without worrying, and so far as of today (70 days later) I have lost about 45 lbs. I wear a size 11 dress and a 32 in jeans (Guess), I have a 36" inch waist now (proud to say 1 inch less then the U.S. average of 37"). I am also 37 yrs old, so my metabolism has slowed down a little. You still have your 20's metabolism, so you'll drop that last 15 lbs. Please trust me when I say just follow these hints. You will see it happen and quickly.

If you want a really good snack eat green seedless grapes. Eat as many as you want. In fact eat as many as your little heart desires. Pig out on them, they are low glycaemic (low sugar) and very good for you. Perfect for your carb fast.

You may be looking for an explanation for the carb fast. What the carb fasting does, is it trips up your metabolism and speeds it up even more and then it becomes even more efficient and then when you reintroduce the grains again your body will burn them even faster.

Your goal is ultimately to have a lean mean fat burning machine with a metabolism of a teenager. Remember when you were 13 or 14 and you were a bottomless pit and couldn't stop eating and you didn't put any weight on you just kept burning everything you put into your mouth and your mother would ask you where you put it because you didn't gain a pound and you were lanky and slight (well that is what I was like when I was 13 and 14). This is what you want to achieve.
 
Last edited:
if you are not losing anymore maybe your metabolism has slowed down,try upping your cals once or twice a week (have cheat days) that way your metabolism will think its still needs to burn more.
 
carb fasting would also include pasta (since its' a grain) and potatoes (they are starchy carbs, not fiberous carbs like veggies/fruits)

just wanted to clarify :)
 
Thanks!!!! :)!!!!!
 
You must log in or register to reply here.
Back
Top