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LOOK and tell me what I am doing wrong. PLEASE!
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Posted by: babyblue
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.
Posted by: Prince
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.
Posted by: babyblue
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.
Posted by: Prince
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.
Posted by: Fit Freak
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
Posted by: Yanick
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.
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LOOK and tell me what I am doing wrong. PLEASE!
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