-->
Pages: 1

My routine needs a makeover


(Click here to view the original thread with full colors/images)



Posted by: jmlls07

Here is what I do: I would appreciate any and all advice. I dont mind going through a big transformation over night. Actually, this is why Im here.
Ive read a lot and know that I am eating too much starch, that protein bars are evil, Im doing too much cardio, and Im not eating enough as is. I will write what Im doing now, and what I will change and let me know if Im on the right track.

Present:
Sunday - off
Monday - Friday
7:00am -- wake-up
8:00am -- at work
9:00am - work out (5 mins warm-up), abs/obliques x300, arms (free weights)/shoulders/chest, legs (Squats, lunges) back, butt, cardio (treadmill - 5.0 - 6.0 mph) x20 mins. stretch x10 mins. Shower
10:45 - back at work
11:30am - Metrx protein bar
12:30p - Smoked Turkey sandwich on white bread (I know) and boursin cheese
2:00pm - Dunkin Donutc Coffee french vanilla, splenda and cream
3:00pm - carrots/broccoli or yogurt ( I know), or banana (some kind of fruit and veggie)
5:00pm - some kind of munchie. Light popcorn? ( i know, i know), an orange ( I love oranges), or almonds..
6:00pm - leave work
7:00pm - varies.. depends.. sometimes a turkey sandwich, sometimes steak/chicken w green veggies..
10:30pm - 11:00p- bed.

I know what it could look like:

7:00am - 1 cup oatmeal, whey shake and flax on the ride to work
8:00am - at work
9:00am - 5 min warm up, stretch, abs, alternate body parts (shoulders, arms/ back, legs) per day, cardio x25 mins every other day, stretch, shower
10:45am - at work
12:00pm - on 1 slice of wheat - 2 eggs whole, 2 egg whites with cayenne pepper
2:00pm - Coffee, french vanilla, splenda, lite cream, whey shake
4:00pm - Can of tuna with real mayo, onions, celery, mustard, garlic powder, salt and pepper (Does salt play a role?), raw broccoli
6:00pm - leave work
7:00pm - 1 grilled chicken breast with green beans, flax oil
10:30 - bed

Wont I get sick of shakes?
I can do this. Will it work? When will I see results?


Posted by: Dr. Pain

Copy this into a journal if you want ongoing help, add in as much personal info/stats as you can..age, ht, wt, BF%, bodytype, goals, parents/genetics, etc...more on training, how long, exercises etc.....help can ger very specific w.enough to go on

Totals on food intake, macro breakdown is also helpful

DP


Posted by: w8lifter

Quote:
Originally posted by Dr. Pain
Copy this into a journal if you want ongoing help,
DP
Actually...I asked her to post here...but a journal is more than welcome


Posted by: w8lifter

First.....

Stats/Goals:

Quote:
I am a 5'3 female with a weight of 150 pounds. I have a lot of muscle, but over the past year have probably gained a lot of fat as well.. I would like to slim down, probably get myself down to 135.
Quote:
Originally posted by jmlls07
Here is what I do: I would appreciate any and all advice. I dont mind going through a big transformation over night. Actually, this is why Im here.
Ive read a lot and know that I am eating too much starch, that protein bars are evil, Im doing too much cardio, and Im not eating enough as is. I will write what Im doing now, and what I will change and let me know if Im on the right track.

Present:
Sunday - off
Monday - Friday
7:00am -- wake-up

You need a meal here....11:30 am first meal is BAD!

8:00am -- at work
9:00am - work out (5 mins warm-up), abs/obliques x300, arms (free weights)/shoulders/chest, legs (Squats, lunges) back, butt, cardio (treadmill - 5.0 - 6.0 mph) x20 mins. stretch x10 mins.

We're going to work on this, but nutrition first. Do you have a trainer?

Shower
10:45 - back at work
11:30am - Metrx protein bar
12:30p - Smoked Turkey sandwich on white bread (I know) and boursin cheese
2:00pm - Dunkin Donutc Coffee french vanilla, splenda and cream
3:00pm - carrots/broccoli or yogurt ( I know), or banana (some kind of fruit and veggie)
5:00pm - some kind of munchie. Light popcorn? ( i know, i know), an orange ( I love oranges), or almonds..
6:00pm - leave work
7:00pm - varies.. depends.. sometimes a turkey sandwich, sometimes steak/chicken w green veggies..
10:30pm - 11:00p- bed.

I know what it could look like:

What it WILL be like...because above is bad

7:00am - 1 cup oatmeal, whey shake and flax on the ride to work

1/2 cup old fashioned oats, whey, 2 tsp flax

8:00am - at work
9:00am - 5 min warm up, stretch, abs, alternate body parts (shoulders, arms/ back, legs) per day, cardio x25 mins every other day, stretch, shower
10:45am - at work
12:00pm - on 1 slice of wheat - 2 eggs whole, 2 egg whites with cayenne pepper

Make it 11, not 12....no bread, 2 whole eggs + 4 whites + apple

2:00pm - Coffee, french vanilla, splenda, lite cream, whey shake

Make it heavy cream, 2 tbsp, no french vanilla unless it's perk and NOT instant! Whey is fine here...add some veggies please

4:00pm - Can of tuna with real mayo, onions, celery, mustard, garlic powder, salt and pepper (Does salt play a role?), raw broccoli

Make it 5:00 instead of 4...I'd avoid salting food...especially tuna 1 tbsp mayo

6:00pm - leave work
7:00pm - 1 grilled chicken breast with green beans, flax oil
10:30 - bed

Make it 8 pm, 2-3 tsp flax

Wont I get sick of shakes?
I can do this. Will it work? When will I see results?

Your meals need better spacing...shoot for every 3 hrs please. What kind of whey are you using?

I have to go, but I'll be back later for more input. In the meantime....READ, READ, READ


Posted by: jmlls07

W8, You would avoid tuna? Or salt on tuna? And for everyone, If you run out of eggs, meats and shakes, what would you resort to if you had to eat NOW???
(Im starved..) SHould I get a turkey sandwich and take of the bread?? Thats doesnt seem so great.


Posted by: w8lifter

Avoid salting your foods

Well...if I absolutely had to, I'd get a turkey/chicken sandwhich, ditch the bread, and get a side of salad w/ an oil based dressing.


Posted by: Dr. Pain

...and what slimmy substance have you consumed in desper8tion w8?

DP


Posted by: w8lifter




Posted by: jmlls07

Thanks w8.. So for lunch (I will start a journal), I settled for Chicken Marsala without rice. So chicken and mushrooms. I ate half two hours ago, and half now. Im guessing this is very high in sodium and not within the fiber combination. I should know this form reading everything..
I am afraid to start my plan.. Im a bit nervous I'll become pretty built. I just want to tone up a little and lose ten pounds of body fat without looking too muscular.. Any advice as I press on??


Posted by: sawheet

Hey Jmillls did ya paaaaaaark your caaaarrrrrr over theeeeeeerrrr, Im scott and Im a tard, hello


Posted by: sawheet

Actually ditch the deli meat and mayo. ditch the french vanilla sugar coffee from the double d. substitute strawberries or cantalope for the naner. ditch the celery


Posted by: sawheet

oh and do what w8 and dp say, they are the best. i am impressed with there knowledge so soak it up!!


Posted by: jmlls07

Hey Scott..
Actually, I dont paaak maa caahh anyweeha, I m originally from NY. So actually, I pawk ova thayerr.
Let me ask everyone, Avoid deli meats because of the added sodium and nitrates, right? What about pork? I didnt see that on the shopping list... Is that considered lean?
So I dont want to get the wrong idea about fats..
How do I distinguish fried eggs in flax oil, and fried eggs in veggie oil?? Cant eat it unless I made it with the ingredients I know, right? But most things with fat have high sodium (which bloats me like crazy). They also make me feel heavier. Just because they are high in protein and have no sugar does NOT mean its safe to eat, right?? Can someone guide me along with thiese questions before I start my journal?


Posted by: jmlls07

W8, do you suggest a certain type of whey for me? And how soon into a strict "diet" with a consistent workout routine do most folks see their body respond??



(Click here to view the original thread with full colors/images)





vBulletin Copyright ©2000 - 2008, Jelsoft Enterprises Limited.


Content Relevant URLs by vBSEO 3.1.0

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37