Thread: Introduction!

We will need a sample of what you eat on any given day. Then we can start to help you out with your diet.

Regarding your training, it should be kept under an hour anyway. Working by myself i can get done with high volume workout in 40-45min (22-23 sets). Working with my training partner we are always around hour long workouts. Your lunch hour should be enough time to train.

Also, this will probably be moved to the diet and nutrition forum

Welcome to IM (i always forget that part damnit!)

EDIT: Some reading

Sample Diet:

6:15am- whole wheat english muffin with poached egg or Myoplex Lite Shake

9:30am- Cottage Cheese w/ cucumbers

12:00pm- Brown Rice, grilled chicken, salsa, little avocado

3:00pm- Luna bar

6:30 pm- Protein (ie., chicken, steak, fish) with veggies (try to stay away from starchy carbs at night)

Welcome to IM
Here's the copy of the routine W8 posted for Txchick that would work for you as well.

Originally posted by w8lifter

Monday

BB Front Squats
Rear Lunges
Hack Squat
Leg extension
Seated Calf Raises

Tuesday

Machine Back Row
Machine Chest Press
Cable Lat Pulldown
DB Chest Fly
Bent-over Cable Row (or use BB if you can)
Incline DB Press

Wednesday

Abs
Cardio

Thursday

Leg Press (legs high)
Forward Lunges
Smith one-legged Lunge
Leg Curl
Standing Calf Raise

Friday

Seated DB Shoulder Press
Prone DB Lateral Raise (over a swiss ball)
Standing Lateral Raise
Tricep Pressdown
Cable Curl
Lying Tricep Extension
DB Curl

One set of 10-12 repetitions of each exercise. You must go to muscle failure on each exercise. If you are not struggling w/ the weight by rep 7, you are not lifting heavy enough to fail at 12. Stop and add weight, and start over.

If you're in shock about only doing one cardio session per week....read closet cardio and consider 30 second intervals of skipping in between exercises...instead of doing 40 minutes all at once on a machine....till you come to the conclusion that cardio ain't all that on your own

Hope that helps a bit ...And remember...just my opinion and what I'd do w/ you

I'm gonna bump your thread over to Diet as i think thats where you need the most help.

Welcome to IM

If you don't have time for cardio then it's probably best to rely on a sound nutritional plan to drop excess bodyfat....suggestions below

Originally posted by Jacobsmom
Sample Diet:

6:15am- whole wheat english muffin with poached egg or Myoplex Lite Shake

Myoplex lite sucks...go for a low carb (less than 3g) protein powder so you can control your carb content (amts and sources). An english muffin and egg isn't great at all either. First, poor source of carb and not nearly enough protein. Try switching the english muffin to 1/3-1/2 cup old fashioned oats w/ a low carb protein powder or 2 whole eggs plus 4 whites.

9:30am- Cottage Cheese w/ cucumbers

Cottage cheese is a great source of protein but it does come w/ sugar. I wouldn't worry about cutting it out just yet, but 1/2 cup is only 15 g protein, so you'll need to add about another 15g...maybe 1/2 shake, some eggs, 2 oz chicken, etc. An apple would go good in this meal

12:00pm- Brown Rice, grilled chicken, salsa, little avocado

Awesome....slow burning carb, good protein source, and a little healthy fat...more meals like this Veggies would be good in this meal! Make sure you stick to 3/4 cup rice, no more

3:00pm- Luna bar

Protein bars are evil! How 'bout tuna/mayo w/ some veggies?

6:30 pm- Protein (ie., chicken, steak, fish) with veggies (try to stay away from starchy carbs at night)

Great...but where's the fat? Add some sort of fat in this meal. A dressing for your veggies made w/ flax seed oil and apple cider vinegar would be good...or newmans oil based dressing if you're not ready to venture into flax. Why is 6:30 pm your last meal? What time do you go to bed?

w8, i believe she said she crashes around 8:30pm. Having said that, i would extend your meals (either add more meals or wait a bit longer between each meal) so that you're having your last meal either right before or about 15-30min before you go to bed.

Welcome to IM


DP

Good to see you!!! Welcome! (even though I am as new as you...lol)

Originally posted by Jacobsmom
Hi everyone! This is my first post here. I was referred here by Txchick! Thanks Txchick! Awesome site!

I need some advice... I am trying to get my old body back after having a baby a year ago. I used to be quite into working out and have a lot of muscle on me.. I am 5'5 150 lbs.. sounds big, but I am actually a size 7/8. I really need to lean out. I am back to my prepregnancy weight but believe me.. things have really changed!! I am looking to focus on toning up and losing the body fat. My only problem is TIME.... I work full time and have a one year old.. I have to commute quite a ways to work which has me leaving at 6:30 am and not getting home until 5:45pm and after fixing dinner and getting Jake to bed, I am ready to crash by 8:30pm and I usually do!

My only options are working out during my lunch hour and trying to squeeze some cardio in very, very early in the morning on my elliptical at home before getting ready for work! What would be the most effective plan in this small time slot that I have?

Any links to other threads regarding the best diet to lean out would be helpful!!

Thanks!!

Welcome to IM!!!

Do I detect a bikermom,eating a luna bars,usually denotes a biker!!!

Thanks for the welcome everyone! Sorry it took me so long to reply, I was home sick yesterday!

To answer some questions:

Dero- Nope, not a biker... just like the chocolate peppermint stick Luna bars! Got on them when I was home on maternity leave and couldn't fit anything else in!

W8- thanks for the diet ideas!! I will definitely implement those!! I just need to get a little more organized on Sundays to prepare for the week. As for the cardio.. I am doing cardio at the gym in my office building on my lunch hour, but should I squeeze in a little in the am before work at home on the elliptical and then do weights during lunch?? I kind of feel that cardio is probably what I am in need of most right now, so it is probably pretty important that I get it in, right?

As for bedtime.. I am usually asleep by 8:30-9:00pm at the latest! We sometimes don't eat dinner until about 7:00...I hate to sound like Oceangurl..but I have always been told to stay away from eating so close to beditme.. is this okay?

Originally posted by Jacobsmom


As for bedtime.. I am usually asleep by 8:30-9:00pm at the latest! We sometimes don't eat dinner until about 7:00...I hate to sound like Oceangurl..but I have always been told to stay away from eating so close to beditme.. is this okay?

....dinner at 7, bed by 9 is great....dinner at 6, bed at 9 and i'd add a quick shake/flax or space your meals out better.

Don't know your metabolism or current physique, but my personal opinion is that cardio ain't all that and weight training is more important.