sara's new plan

sara · 03-08-2003, 08:53 PM

Im new at this.. ill tell you about myself
20 yrs old.
female
120 lbs
height: 5'3 or 5'4
bf last measured 3 weeks ago 20%

ive been on a 20-40 carb diet for the past few months and its working great! but ive noticing im losing energy and im not having the right food..my workout routine : 2 times a week upper body, 2 times a week lower body.. and ABS every time im at the gym (4 times a week)
my plans is to maintain my body weight and decrease my bf down to 12% ..... i would do whatever it takes to get there soon.. is there anyone that can help me here??
thanx

sara · 03-08-2003, 09:33 PM

tomorrow's meal plan: sunday 3/9/2003

MEAL ONE (PRE-WORKOUT) 9:00 AM

1/4 CUP OAT.
1 SPOON ORGANIC PEANUTBUTTER
2 EGG WHITES, 1 YOLK
HALF SCOOP WHEY PROTEIN
(MIX ALL TOGETHER)!!!
P ~ 27, C~ 17, F~ 14

TODAY'S WORKOUT @ 10:30 AM
UPPER BODY
ABS

MEAL TWO 1:00PM
POST WORKOUT

1 APPLE
1 SCOOP PROTEIN POWDER
2 HARD BOILED EGGS
P~ 32, C~ 23, F~ 12

5:30 PM (AFTER WORK MEAL)
MEAL THREE
8 OZ. OR MORE THAN THAT..>CHICKEN BREAST
BROCCLI
1 CELERY STALK
2 GREEN ONIONS
LETTUCE
1 SPOON OLIVE OIL
P~ 32 OR MORE, C~ 0???, F~ 20

8:30 PM
MEAL FOUR
1 CAN TUNA
1 SPOON OLIVE OIL
LETTUCE
P~ 32, C~ 0, F~ 17

TOTAL: P~ 123, C~ 40, F~ 64
ANY COMMENTS?

w8lifter · 03-08-2003, 10:08 PM

Quote:

Originally posted by sara

TOTAL: P~ 123, C~ 40, F~ 64
ANY COMMENTS?

Yes....I'd suggest you read this journal (OCEANGURL01 : Your JOURNAL) because I think all the advice given in it would probably apply to you as well

Welcome to IM....Sara.

sara · 03-08-2003, 10:11 PM

thanx... so i need to go up 70 carbs daily.. that would still keep me in same weight and reduce my bf ?

Dr. Pain · 03-08-2003, 10:22 PM

LMAO!~

yeah...welcome Sara

DP

Dr. Pain · 03-08-2003, 11:04 PM

Quote:

Originally posted by sara
thanx... so i need to go up 70 carbs daily.. that would still keep me in same weight and reduce my bf ?

Nope...I'd say you've messed up your metabolism (again) by being "to low" ..."to long"....we can't help people that don't listen/learn.......... and post their journal specific questions in other people's journals.

DP

Fit Freak · 03-09-2003, 06:10 AM

I also think you need to increase the number of meals...go less time b/w eating. I would also slightly increase protein...to about 175 grams. Try carb-ups or carb cycling of some sort. I agree you may have altered your metabolism. What about cardio...do you do any? I also think your breakfast needs to contain more calories....a very important meal to boost the metabolism for the day.

sara · 03-09-2003, 10:22 AM

thanx fit freak! can you make one meal log for me?

sara · 03-09-2003, 10:42 AM

Can anyone give me workout and meal routines that I will follow?

mmafiter · 03-09-2003, 11:23 AM

Quote:

Originally posted by sara
Can anyone give me workout and meal routines that I will follow?

I'm going to give you the best advice anyone on here will give you. You ready?

Go to this woman's journal, Oceangurl's journal (OCEANGURL01 : Your JOURNAL) and follow the plans and advice SHE was given.

You see, she has a similar bodytype as you, and also has the same goals. Same IP, but that's another story.

Anyway, Sara, if you really want people to help you, do what you say you're going to do. Show them you're serious. Follow the advice given to OG, and instead of making the same mistake she did, don't repeatedly ask the same questions over and over again, when multiple people give you the answer.

Quote:

Can anyone give me workout and meal routines that I will follow?

Look at what you wrote there and live it. Follow the advice already given to OG and you will be well on your way.

Do NOT go to other people's journal's and ask questions about yourself. That's what YOUR journal is for.

Do NOT highjack threads by discussing a totally irrelevant subjects than the one being discussed. Start a new thread.

Do NOT repeatedly ask the same questions over and over. This makes people feel you are ignoring them.

If you take the time to research the answers to questions you have, you will find it's most likely already been asked many times. If the knowledgeable people on this board see you putting at least SOME effort into your own life, they will probably help you.

Here's your big chance Sara. You can heed my advice and grow and achieve your goals, or you can fall into the same trap as many people do, who don't listen and don't think for themselves. You have a brain, use it.

Welcome to Ironmag, one of the best forums out there, don't waste this opportunity, use this tool to get what you want.

Fit Freak · 03-09-2003, 12:54 PM

I agree with the above advice but to give you an example I will post a sample meal plan:

M1:
2 Eggs with 4 Egg Whites
1/2 Cup (raw measure) oatmeal

M2:
5oz Chicken Breast
3.5oz Sweet Potato
1 Cup Vegies with 1 tsp Butter

M3 (use this as post-workout):
1.5 Scoops Whey Protein
1 Tbsp Flax Oil
5 Strawberries

M4:
5oz. Salmon or another type of 'fatty' fish
2 Cups Steamed Vegies (brocolli, cauliflower, brussel sprouts, etc)

M5:
Tuna (6oz can)
1 Tbsp Full Fat Mayo or 1 Tbsp of healthy oil (depending on taste preference) with chopped celery/tomato
2 Cups Salad or Vegies

Protein - 170grams
Carbs - 65 (without vegie counts)
Fat - 65
Cals - 1525

Now...this is only an example of one day...your actual plan will depend on what you like to eat and when and how often (intense) you train. The important thing is to include protein, healthy fat, and some carbs (slow burning or vegies) in every meal.

I would also cycle my calories/carbs to keep the body guessing.

Hope this 'day' will help you figure out a weekly plan.

Fit Freak · 03-09-2003, 12:58 PM

One more thing....Sara...what exercises are you doing for your upper/lower workouts and also...what about some cardio???

**Prince** · 03-09-2003, 01:37 PM

also, sara maybe this site will be of help if you are not already using it: www.fitday.com

you can create an account (it's free) and log your daily meals to get a daily macro/calorie breakdown.

sara · 03-09-2003, 10:38 PM

thanx fitfreak, prince! i will take your advice!
i weight train 4 times a week. and cardio once a week

Fit Freak · 03-10-2003, 07:48 AM

If you've been dieting now for a while you may want to try adding some additional cardio to get you closer to your goal...maybe try cardio on your non-lifting days.

sara · 03-11-2003, 11:13 AM

now i only can go to the gym 3 times a week! ( i hate it!!!!!) i wanna go at least 4-5 times, but my work and school in the way... anyone have suggestions what i should workout on these 3 days??? mondays, wed, fri

**P-funk** · 03-11-2003, 11:15 AM

Here is an idea:

mon-chest,delts,tri's

wed-back,bi's,traps

fri-legs

butterfly · 03-11-2003, 11:52 AM

Welcome Sara

Good luck with reaching you goals!

Britney · 03-11-2003, 12:08 PM

Welcome again OG, er..um, I mean Sara

lina · 03-11-2003, 01:17 PM

Quote:

Originally posted by Britney
Welcome again OG, er..um, I mean Sara

good one!

Fit Freak · 03-11-2003, 02:40 PM

I would do alternating upper and lower body workouts. For example:

Week 1 - Monday (upper) / Wednesday (lower) / Friday (upper)
Week 2 - Monday (lower) / Wednesday (upper) / Friday (lower)
Repeat

Specifically I would recommend some type of circuit style of weight training followed by cardio...this way you can accomplish everything with one trip to the gym. The circuit training with weights will speed up your weight training and give you plenty of time to do your cardio.

Fit Freak · 03-11-2003, 02:41 PM

One more thing...train abs every workout...at the end of your circuit.

sara · 03-13-2003, 10:03 PM

thanx fitfreak--- i will try the alternating style.. you said i would be able to do cardio the days that im at the gym? 3 times a week cardio right? how long of a cardio?

Fit Freak · 03-14-2003, 04:46 AM

It's a personal choice...some like to do high intensity interval training...others a longer and slower but steady pace.

IMO...alternate b/w HIIT and longer sessions each workout. The HIIT sessions should be about 25 minutes and the steady pace sessions about 40-45 minutes.

This should prevent your body from adapting and keep the gains coming. Make sure you do your cardio AFTER your strength training.

sara · 03-14-2003, 03:25 PM

ok.. i did lower body today:
squats
leg curl
walking lunges with 10lbs
leg extension
seated calves
standing calves
( i did 5 sets of each workout 12-15 reps)
ABS:::
side 5 sets with weight
crunches 5 sets (till maxout)
leg raise ( 3 sets

)

i didnt do cardio today.. next time im at the gym ill do at least 20 minutes cardio after my training

Fit Freak · 03-14-2003, 06:23 PM

No cardio....on leg day....good call

I only do about 5 or 10 minutes of VERY light walking or biking after legs before I stretch ONLY for the sake of removing lactid acid...find it helps to minimize soreness.

That sounds like a well-balanced leg workout...the only thing you could consider adding is another exercise for hams...stiff-legged deadlifts (SLDL). The hamstrings cross two joints and therefore should be worked from the hips (SLDL) and knees (curls).

Sounds good overall though...keep it up!

sara · 03-16-2003, 09:14 PM

thanx fitfreak! what you recommend for my pre workout meal?

sara · 03-16-2003, 10:04 PM

3/17/03 meals

# 1 1/3 oats
2 whole eggs
2 whites
1 slice cheese

# 2 protein 1 scoop
2 spoons whiped cream
1 apple

# 3 shrimp
1 sardine
veggies (1 stalk celery, broccli, lettuce)
1 spoon parmasion cheese

# 4 last meal (around 7 pm)
1 can tuna
1 table spoon butter

total:
protein> 107
fat> 60
carb>50
cal~~~~ 1300
(no workout today) i will have to work

Fit Freak · 03-17-2003, 04:49 AM

Sara...your carbs and fat look ok but you need to increse the protein by another 60 grams or so......aim for five or six meals/snacks each day with 30 grams or so of protein per meal.

Make it your goal to eat every 3 hours.

As for my suggestion for a pre-workout meal I like to have a shake....digests easily.

1.5 Scoops Protein (30-35 grams of protein) combined with 16oz water, 5 strawberries, and 2 Tbsp Heavy Whipping Cream (sometimes I substitute 1 Tbsp Flax Oil here)

I have this shake about an hour to an hour and a half before I train.

sara · 03-17-2003, 09:26 PM

i usually have 1 scoop of protein before workout and 1 table spoon of peanuts.. ill change to 1.5 protein, and are the peanuts good before workout?

03-08-2003, 08:53 PM	#1
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,996 Photos: 5	sara's new plan Im new at this.. ill tell you about myself 20 yrs old. female 120 lbs height: 5'3 or 5'4 bf last measured 3 weeks ago 20% ive been on a 20-40 carb diet for the past few months and its working great! but ive noticing im losing energy and im not having the right food..my workout routine : 2 times a week upper body, 2 times a week lower body.. and ABS every time im at the gym (4 times a week) my plans is to maintain my body weight and decrease my bf down to 12% ..... i would do whatever it takes to get there soon.. is there anyone that can help me here?? thanx

03-09-2003, 06:10 AM	#7
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	I also think you need to increase the number of meals...go less time b/w eating. I would also slightly increase protein...to about 175 grams. Try carb-ups or carb cycling of some sort. I agree you may have altered your metabolism. What about cardio...do you do any? I also think your breakfast needs to contain more calories....a very important meal to boost the metabolism for the day. Searching for the right balance...

03-09-2003, 12:54 PM	#11
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	I agree with the above advice but to give you an example I will post a sample meal plan: M1: 2 Eggs with 4 Egg Whites 1/2 Cup (raw measure) oatmeal M2: 5oz Chicken Breast 3.5oz Sweet Potato 1 Cup Vegies with 1 tsp Butter M3 (use this as post-workout): 1.5 Scoops Whey Protein 1 Tbsp Flax Oil 5 Strawberries M4: 5oz. Salmon or another type of 'fatty' fish 2 Cups Steamed Vegies (brocolli, cauliflower, brussel sprouts, etc) M5: Tuna (6oz can) 1 Tbsp Full Fat Mayo or 1 Tbsp of healthy oil (depending on taste preference) with chopped celery/tomato 2 Cups Salad or Vegies Protein - 170grams Carbs - 65 (without vegie counts) Fat - 65 Cals - 1525 Now...this is only an example of one day...your actual plan will depend on what you like to eat and when and how often (intense) you train. The important thing is to include protein, healthy fat, and some carbs (slow burning or vegies) in every meal. I would also cycle my calories/carbs to keep the body guessing. Hope this 'day' will help you figure out a weekly plan. Searching for the right balance...

03-09-2003, 12:58 PM	#12
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	One more thing....Sara...what exercises are you doing for your upper/lower workouts and also...what about some cardio??? Searching for the right balance...

03-09-2003, 01:37 PM	#13
Prince IronMagLabs Owner Administrator Join Date: Nov 2000 Location: Colorado Posts: 37,274 Photos: 356	also, sara maybe this site will be of help if you are not already using it: www.fitday.com you can create an account (it's free) and log your daily meals to get a daily macro/calorie breakdown. IronMagLabs 1-ANDRO Rx Pro-Hormone - BUY 2 GET 1 FREE SPECIAL! BOARD SPONSORS: MassNutrition.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEMProducts.com - Research Chemicals & Supplements MusclesProd.com - Steroids, Bodybuilding, Fitness & Training Blog. Maximizer.com - Maximizer Strength for Maximum Performance Befriend on Myspace Follow on Twitter

03-08-2003, 09:33 PM	#2
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,996 Photos: 5	tomorrow's meal plan: sunday 3/9/2003 MEAL ONE (PRE-WORKOUT) 9:00 AM 1/4 CUP OAT. 1 SPOON ORGANIC PEANUTBUTTER 2 EGG WHITES, 1 YOLK HALF SCOOP WHEY PROTEIN (MIX ALL TOGETHER)!!! P ~ 27, C~ 17, F~ 14 TODAY'S WORKOUT @ 10:30 AM UPPER BODY ABS MEAL TWO 1:00PM POST WORKOUT 1 APPLE 1 SCOOP PROTEIN POWDER 2 HARD BOILED EGGS P~ 32, C~ 23, F~ 12 5:30 PM (AFTER WORK MEAL) MEAL THREE 8 OZ. OR MORE THAN THAT..>CHICKEN BREAST BROCCLI 1 CELERY STALK 2 GREEN ONIONS LETTUCE 1 SPOON OLIVE OIL P~ 32 OR MORE, C~ 0???, F~ 20 8:30 PM MEAL FOUR 1 CAN TUNA 1 SPOON OLIVE OIL LETTUCE P~ 32, C~ 0, F~ 17 TOTAL: P~ 123, C~ 40, F~ 64 ANY COMMENTS?

03-08-2003, 10:11 PM	#4
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,996 Photos: 5	thanx... so i need to go up 70 carbs daily.. that would still keep me in same weight and reduce my bf ?

03-08-2003, 10:22 PM	#5
Dr. Pain Join Date: Feb 2002 Location: Get the Duct Tape...I'm Ripped Again! Posts: 11,239	LMAO!~ yeah...welcome Sara DP

03-09-2003, 10:22 AM	#8
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,996 Photos: 5	thanx fit freak! can you make one meal log for me?

03-09-2003, 10:42 AM	#9
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,996 Photos: 5	Can anyone give me workout and meal routines that I will follow?

03-09-2003, 10:38 PM	#14
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,996 Photos: 5	thanx fitfreak, prince! i will take your advice! i weight train 4 times a week. and cardio once a week

03-10-2003, 07:48 AM	#15
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	If you've been dieting now for a while you may want to try adding some additional cardio to get you closer to your goal...maybe try cardio on your non-lifting days. Searching for the right balance...

03-11-2003, 11:13 AM	#16
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,996 Photos: 5	now i only can go to the gym 3 times a week! ( i hate it!!!!!) i wanna go at least 4-5 times, but my work and school in the way... anyone have suggestions what i should workout on these 3 days??? mondays, wed, fri

03-11-2003, 11:15 AM	#17
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,660	Here is an idea: mon-chest,delts,tri's wed-back,bi's,traps fri-legs E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-11-2003, 11:52 AM	#18
butterfly Senior Member Elite Member Join Date: Mar 2002 Location: Houston, TX Posts: 11,526 Photos: 11	Welcome Sara Good luck with reaching you goals! ~Ann We must teach our children to dream with their eyes open. -Harry Edwards

03-11-2003, 12:08 PM	#19
Britney Registered User Join Date: Jan 2003 Location: NJ Posts: 647	Welcome again OG, er..um, I mean Sara Britney

03-11-2003, 02:40 PM	#21
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	I would do alternating upper and lower body workouts. For example: Week 1 - Monday (upper) / Wednesday (lower) / Friday (upper) Week 2 - Monday (lower) / Wednesday (upper) / Friday (lower) Repeat Specifically I would recommend some type of circuit style of weight training followed by cardio...this way you can accomplish everything with one trip to the gym. The circuit training with weights will speed up your weight training and give you plenty of time to do your cardio. Searching for the right balance...

03-11-2003, 02:41 PM	#22
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	One more thing...train abs every workout...at the end of your circuit. Searching for the right balance...

03-13-2003, 10:03 PM	#23
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,996 Photos: 5	thanx fitfreak--- i will try the alternating style.. you said i would be able to do cardio the days that im at the gym? 3 times a week cardio right? how long of a cardio?

03-14-2003, 04:46 AM	#24
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	It's a personal choice...some like to do high intensity interval training...others a longer and slower but steady pace. IMO...alternate b/w HIIT and longer sessions each workout. The HIIT sessions should be about 25 minutes and the steady pace sessions about 40-45 minutes. This should prevent your body from adapting and keep the gains coming. Make sure you do your cardio AFTER your strength training. Searching for the right balance...

03-14-2003, 03:25 PM	#25
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,996 Photos: 5	ok.. i did lower body today: squats leg curl walking lunges with 10lbs leg extension seated calves standing calves ( i did 5 sets of each workout 12-15 reps) ABS::: side 5 sets with weight crunches 5 sets (till maxout) leg raise ( 3 sets) i didnt do cardio today.. next time im at the gym ill do at least 20 minutes cardio after my training

03-14-2003, 06:23 PM	#26
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	No cardio....on leg day....good call I only do about 5 or 10 minutes of VERY light walking or biking after legs before I stretch ONLY for the sake of removing lactid acid...find it helps to minimize soreness. That sounds like a well-balanced leg workout...the only thing you could consider adding is another exercise for hams...stiff-legged deadlifts (SLDL). The hamstrings cross two joints and therefore should be worked from the hips (SLDL) and knees (curls). Sounds good overall though...keep it up! Searching for the right balance...

03-16-2003, 09:14 PM	#27
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,996 Photos: 5	thanx fitfreak! what you recommend for my pre workout meal?

03-16-2003, 10:04 PM	#28
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,996 Photos: 5	3/17/03 meals # 1 1/3 oats 2 whole eggs 2 whites 1 slice cheese # 2 protein 1 scoop 2 spoons whiped cream 1 apple # 3 shrimp 1 sardine veggies (1 stalk celery, broccli, lettuce) 1 spoon parmasion cheese # 4 last meal (around 7 pm) 1 can tuna 1 table spoon butter total: protein> 107 fat> 60 carb>50 cal~~~~ 1300 (no workout today) i will have to work

03-17-2003, 04:49 AM	#29
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	Sara...your carbs and fat look ok but you need to increse the protein by another 60 grams or so......aim for five or six meals/snacks each day with 30 grams or so of protein per meal. Make it your goal to eat every 3 hours. As for my suggestion for a pre-workout meal I like to have a shake....digests easily. 1.5 Scoops Protein (30-35 grams of protein) combined with 16oz water, 5 strawberries, and 2 Tbsp Heavy Whipping Cream (sometimes I substitute 1 Tbsp Flax Oil here) I have this shake about an hour to an hour and a half before I train. Searching for the right balance...

03-17-2003, 09:26 PM	#30
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,996 Photos: 5	i usually have 1 scoop of protein before workout and 1 table spoon of peanuts.. ill change to 1.5 protein, and are the peanuts good before workout?

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