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| Diet & Nutrition All aspects of diet & nutrition. Post questions about bulking, getting lean, healthy eating, weight loss, etc.
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04-11-2003, 01:42 PM
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#1 |
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Registered User
Join Date: Apr 2003
Location: georgia
Posts: 7
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LOOK and tell me what I am doing wrong. PLEASE!
Can someone give me tips PLEASE!
Im a 5'3, 130lb female. I work out 5 days a week first thing in the am on an empty stomach, I usually lift weights first Cardio: Monday - 30 min Tues - 30 min Wed - 30 min Thurs - 1hr (kickboxing class) Friday - 30 min Weight training: Monday: Sculpt class (1hr) Wednesday 1 hr - full body weight workout Friday: Sculpt class - (1hr) Meal 1 1/2 c Quaker oats (made with milk) 8 oz protein shake (made with milk) Meal 2 apple w/ tbs. peanut butter or a banana Meal 3 chicken or fish w/vegetables and rice meal 4 usually yogurt meal 5 spinach salad w/ chicken OR chicken sandwich w/ salad OR buritto w/ spinach salad My problem is that Ive been working out consistently for the past 4 weeks with no real changes, (am in overreacting, being impatient) my abs are still soooooo flabby. I feel a little better but nothing substantial but I'd like to look better too! Please show me what I am doing wrong. And please recommend products (supplements, shakes, bars) to me. Id like to lose about 5-7 lbs. HEEEELLLLPPP! p.s. I occassionally have a slice of pizza with a salad and have a dose of chocolate once a week. I do drink 1 gallon of water at least 5 days a week. |
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04-11-2003, 01:54 PM
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#2 |
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IronMagLabs Owner
Administrator
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by looking over that I assume that you're losing weight, probably not much fat though. Right?
How many calories are you eating per day? All of that cardio is not necessary.  BOARD SPONSORS: 
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04-11-2003, 02:24 PM
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#3 |
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Registered User
Join Date: Apr 2003
Location: georgia
Posts: 7
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Im not sure what my calorie intake should be......I dont know how many calories I take in a day, I just basically made up this eating plan by reading about the foods I should be eating. I've lost about 2 lbs, thats it. I thought I needed all of that cardio to lose body fat.
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04-11-2003, 03:08 PM
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#4 |
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IronMagLabs Owner
Administrator
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I suggest you figure out your total calories and macros, this site can help: www.fitday.com
Since you're not on a low carb diet I suggest you balance out the meals a little better with P/C/F, e.g. your Meal 2 sucks. No, all of that cardio is not necessary. I am cutting right now and the most I do is 2 days/week of high intensity interval cardio that last around 16-18 minutes. BOARD SPONSORS:
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04-12-2003, 06:17 AM
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#5 |
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Fit Freak
Elite Member
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Couple basic problems I see are:
1) too much cardio 2) not enough strength training to build muscle, enhance definition, boost metabolism 3) few too many carbs 4) carb choices should be more concentrated toward unprocessed low glycemic varieties such as sweet potato, brown rice, oatmeal, apples, berries, etc. 6) if it helps try cutting all carbs from your last meal of the day....protein and fat only 7) meal 2 as mentionned is bad as is meal 4...just yogurt and even worse if it's sweetened yogurt 5) limit yourself to one cheat meal a week
Searching for the right balance...
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04-12-2003, 12:46 PM
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#6 |
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Amor Fati
Join Date: Jul 2002
Posts: 4,231
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Kcals to aim for daily:
To lose - 12 x BW To maintain - 15 x BW To gain - 18 x BW These are just guidelines so you don't wind up picking a number out of the air.
"The greatest obstacle to knowledge is not ignorance but the illusion of knowledge." -Barry Marshall, Nobel Laureate
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