So here I am, New Year, and out to make the best out of me.

I'm trying to lower my body fat %, build a good muscle base for myself, eat more cleanly...

So here goes! :)


Starting Stats:
Height: 5'3
Weight: 149
Waist: 32.75"
Hips: 39" (I am not sure if this is right, I just measured the around from the widest part of my booty)
Calf: 14.75"
Thigh: 22"
Wrist 6.25"


Diet for January 6th - 12th
Meal 1:
1/2 cup oats
1/2 cup egg whites
1 tbls natural peanut butter
Calories: 391 / Fat: 13g - 29% / Carbs: 41g - 36% / Protein: 24g - 24%

Meal 2:
1 can tuna
2 cups lettuce
1/3 cup chickpeas
1 large egg
1/4 c. chopped green onion
1 tsp chives
3 tbls lowfat dressing
Calories: 350 / Fat: 7g - 18% / Carbs: 32g - 36% / Protein: 37g - 44%

Meal 3:
3/4 c. fat-free cottage cheese
1/2 c. unsweetened apple sauce
1 tbls natural peanut butter
Calories: 280 / Fat: 9g - 28% / Carbs: 24g - 30% / Protein: 26g - 36%

Meal 4:
4oz turkey breast
3 oz sweetpotato
2 c. spinach
1/4 c. blueberries
3 tsp balsamic vinegar
Calories: 295 / Fat: 4g - 12% / Carbs: 27g - 36% / Protein: 37g - 52%

Meal 5:
1 scoop PVL Whey Gourmet Protein pwdr
4 oz banana
160 grams lite tofu
Calories: 243 / Fat: 3g - 12% / Carbs: 23g - 33% / Protein: 31g - 51%

Total Calories: 1558 / Fat: 35g - 20% / Carbs: 124g - 34% / Protein: 154g - 40%



Supplementation:
CLA: 1000mg (one capsule) three times a day
ALA: 500mg (two capsules) once a day
CoQ10: 120mg once a day
GLA: 1000mg (one capsule) once a day
Fish Oil: 2 tsp (3000mg) three times a day
Chromium polynicotinate: 200mcg (one tablet) once a day
Multivitamin



Workout Routine:
Monday + Thursday:
Legs:
Split Squat (2x12)
Side Lunge (2x10)
Walking Lunge (2x15)
Romanian Deadlift (3 sets - 12, 12, 10 reps)

Back:
EZ-Bar Bent-Over Row (3 sets - 15, 12, 10 reps)
Front Pulldown (3 sets - 12, 12, 10 reps)

Shoulders:
Standing Dumbell Press (3 sets - 15, 12, 10 reps)
Straight-Arm Dumbbell Kickback (2x10)

Tuesday + Friday:
Chest:
Dumbell Press (2x10)
Dumbell Flye (3 sets - 12, 10, 10)

Biceps:
Standing EZ-Bar Curl (3 sets - 10, 10, 8 reps)
Seated Dumbell Curl (2x10)

Triceps:
Standing Overhead Dembell Extension (3 sets - 10, 10 , 8 reps)
Cable Pressdown (2x10)

Abs:
Hip flexion (3x15)
Trunk flexion (3x15)
Side bends (3x15)
Russian Twists (3x15)
15 Seated Cheek-Abdom Squeezes
6 5-second-rep Integrated Trunk Drills

CARDIO:
Tuesday + Friday:
20 minutes HIIT (stationary bike)

Saturday:
45 minutes SS (stationary bike)

You already are a jaw dropper. :cool:

Good luck in your fitness pursuits, though. :tucool:

Thanks :)

Dang! Looks like you got the nutrition and workout dialed in pretty well.

My only question is the PB at 2 meals and the low fat dressing. Not that they are wrong, but thinking of a substitute..

They are pretty calorie/ fat dense for such a small serving. Perhaps being able to substutite something that might give you a little more 'filling'. Keep the PB in one meal and swap out the 2nd?

When I did the pb route (multiple meal), I found I was always hungry, since it took a large percentage of my calorie/ fat intake for the day. I think for me it was also looking at something that was such a small size I felt like I was not getting enough to eat.

Mentally that did a number on me.

You are already beautiful young lady.. Can't wait to see how your journey goes. You seem to have the desire and knowledge. Now you only need the time to meet your goals.

Best wishes to you!

Looks like you are off to a great start. Just curious, did you include the calories from the fish oil in your totals? I think that would be about 80 cal. worth. I only mentioned it because it looks like you are serious about tracking everything.

The only other thing I would wonder about is if you may be overtraining by repeating your workouts 2x a week. I think the normal splits just hit each muscle group one time per week to allow for adequate recovery. Still learning myself so don't take that as fact though.

Dang! Looks like you got the nutrition and workout dialed in pretty well.

My only question is the PB at 2 meals and the low fat dressing. Not that they are wrong, but thinking of a substitute..

They are pretty calorie/ fat dense for such a small serving. Perhaps being able to substutite something that might give you a little more 'filling'. Keep the PB in one meal and swap out the 2nd?

When I did the pb route (multiple meal), I found I was always hungry, since it took a large percentage of my calorie/ fat intake for the day. I think for me it was also looking at something that was such a small size I felt like I was not getting enough to eat.

Mentally that did a number on me.

You are already beautiful young lady.. Can't wait to see how your journey goes. You seem to have the desire and knowledge. Now you only need the time to meet your goals.

Best wishes to you!
I'll probably end up taking the peanut butter out from the second meal, and maybe select 2% fat cottage cheese just so that there is some fat in my second meal :)

Looks like you are off to a great start. Just curious, did you include the calories from the fish oil in your totals? I think that would be about 80 cal. worth. I only mentioned it because it looks like you are serious about tracking everything.

The only other thing I would wonder about is if you may be overtraining by repeating your workouts 2x a week. I think the normal splits just hit each muscle group one time per week to allow for adequate recovery. Still learning myself so don't take that as fact though.

I've always done a 2 day split and repeated it twice in a week, and it has really worked for me in the past, and I haven't suffered from any overtraining yet.. but there could be someone out there who will tell me otherwise who is more knowledgeable, so I won't knock the suggestion.

The fish oil will bump my caloric intake for the day to about 1700 calories, but I usually do not count it in my food count because I end up trying to eat less calories if I have it included in my count, and I want to keep my 'food' between 1500-1700 calories a day. I think of it as a supplement, and not as food, eventhough it does contain calories/etc.

As aleady mentioned, you look like you got this figured out well, and now is just the executin part.

You already are a jaw dropper.

I ditto that.

Six teaspoons of fish oil comes out to roughly 240 extra calories and 24 grams of extra fat. I would definitely include it in your calorie count.

On the days you do not train or do cardio, I'd take out the banana from your final meal, and include another teaspoon of fish oil.

Once your carbs begin to drop further (hypothetically, or assumptionally) don't be hesitant to include 2 more teaspoons of fish oil.

Replacing carbs with fish oil will prevent any loss of energy, and is one of the best ways to lose fat and preserve muscle. :tu:

Six teaspoons of fish oil comes out to roughly 240 extra calories and 24 grams of extra fat. I would definitely include it in your calorie count.

On the days you do not train or do cardio, I'd take out the banana from your final meal, and include another teaspoon of fish oil.

Once your carbs begin to drop further (hypothetically, or assumptionally) don't be hesitant to include 2 more teaspoons of fish oil.

Replacing carbs with fish oil will prevent any loss of energy, and is one of the best ways to lose fat and preserve muscle. :tu:
I will definitely do those changes, thanks!

So, on my non-workout days, my diet would look something like this:

Meal 1:
1/2 cup oats
1/2 cup egg whites
1/2 tbls natural peanut butter
1 1/2 tsp fish oil
Calories: 353 / Fat: 13g - 35% / Carbs: 32g - 30% / Protein: 20g - 22%

Meal 2:
175g tofu
31g PVL Whey Gourmet Protein Pwdr
Calories: 182 / Fat: 3g - 15% / Carbs: 6g - 11% / Protein: 31g - 69%

Meal 3:
one can of tuna
2 cups lettuce
1/4 cup chickpeas
1 egg
1/4 cup chopped red onion
3 tsp balsamic vinegar
1 1/2 tsp fish oil
Calories: 343 / Fat: 14g - 35% / Carbs: 18g - 21% / Protein: 36g - 44%

Meal 4:
1/2 c. unsweetened applesauce
1 c. non-fat cottage cheese
Calories; 225 / Fat: 1g - 3% / Carbs: 24g - 39% / Protein: 30g - 53%

Meal 5:
4oz turkey breast
3oz sweetpotato
2 c. lettuce
1/4 c. salsa
1 1/2 tsp fish oil
Calories: 353 / Fat: 11g - 27% / Carbs: 26g - 29% / Protein: 37g - 44%

Meal 6:
31g PVL Whey Gourmet Protein pwdr
175g tofu
1 1/2 tsp fish oil
Calories: 243 / Fat: 10g - 36% / Carbs: 6g - 8% / Protein: 31g - 52%

Total Calories: 1698 / Fat: 52g - 27% / Carbs: 112g - 24% / Protein 186g - 44%

brazen...

I'm confused about your tofu numbers. According to calorieking.com 175 gr of tofu comes out to 254 calories, 27.6 gr protein, 7.5 gr carbs, and 15.3 gr of fat. :confused:

brazen...

I'm confused about your tofu numbers. According to calorieking.com 175 gr of tofu comes out to 254 calories, 27.6 gr protein, 7.5 gr carbs, and 15.3 gr of fat. :confused:

I'm currently using Mori-Nu Lite Tofu brand (it comes in a white tetrapack), it says on the packaging that these are the macronutrients for 175g: Calories: 62 / Fat: 1 g - 15% / Carbs: 2g - 13% / Protein: 10g - 67%

I'm currently using Mori-Nu Lite Tofu brand (it comes in a white tetrapack), it says on the packaging that these are the macronutrients for 175g: Calories: 62 / Fat: 1 g - 15% / Carbs: 2g - 13% / Protein: 10g - 67%

Ha, I should've known :doh: .....but then again I am "tofu challenged."

Anytime you wish for a cheap alternative to your Mori-Nu Lite, 4 egg whites would be a good substitute - 14 gr of protein, 0 carbs, 0 fat.

That's actually a better idea, because I have been going through on brick of tofu a day (and it costs about $2.60 a brick :eek: ). These are for shakes, but liquid whies are pasterized, and I actually wouldn't mind cooking the whites then blending them up in my shake :lol:

That's actually a better idea, because I have been going through on brick of tofu a day (and it costs about $2.60 a brick :eek: ). These are for shakes, but liquid whies are pasterized, and I actually wouldn't mind cooking the whites then blending them up in my shake :lol:

Yeah, I know what you mean. There was a time when I used to guzzle down those 16 oz cartons of pasteurized egg whites as my protein shake, if I needed 50 grams of protein real quick.

Yum Yum :rolleyes:

There was a time when I used to guzzle down those 16 oz cartons of pasteurized egg whites as my protein shake, if I needed 50 grams of protein real quick.

Yum Yum :rolleyes:

http://smiliestation.de/smileys/Kotzen/1.gif

Try serving that up at your next family function.

Wow, everything seems to be accounted for! Way to go. :nod:

Looks like you've got a great base to work off of, and a well-founded knowledge on your plans. Good luck! :D

Yeah, I know what you mean. There was a time when I used to guzzle down those 16 oz cartons of pasteurized egg whites as my protein shake, if I needed 50 grams of protein real quick.

Yum Yum :rolleyes:

Isn't the egg protein much less bioavailable (http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=pubmed&cmd=Retrieve&dopt=AbstractPlus&list_uids=9772141&query_hl=2&itool=pubmed_docsum) if uncooked?

BTW, brazeneye, you look like you've got a great plan to achieve your goals :tu:. You aren't going down the "starvation" route or "work yourself to death" route many try in their good intentioned efforts to improve.

Isn't the egg protein much less bioavailable (http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=pubmed&cmd=Retrieve&dopt=AbstractPlus&list_uids=9772141&query_hl=2&itool=pubmed_docsum) if uncooked?


Yes, they may be, however liquid egg whites are heated during the pasteurization process, thus keeping bioavailability intact.

But if it boiled down to 8 raw unpasteurized egg whites or a protein bar, I'd chug the egg whites :nod:

Isn't the egg protein much less bioavailable (http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=pubmed&cmd=Retrieve&dopt=AbstractPlus&list_uids=9772141&query_hl=2&itool=pubmed_docsum) if uncooked?

BTW, brazeneye, you look like you've got a great plan to achieve your goals :tu:. You aren't going down the "starvation" route or "work yourself to death" route many try in their good intentioned efforts to improve.
I've done/tried that in the past, and I have definitely learnt from my mistakes. I have to stop thinking of it as some sort of temporary diet/etc and think of it as a lifestyle change and make it into something I can realistically stick to. And I know I can :tucool:

Yes, they may be, however liquid egg whites are heated during the pasteurization process, thus keeping bioavailability intact.

But if it boiled down to 8 raw unpasteurized egg whites or a protein bar, I'd chug the egg whites :nod:
Protein bars are garbage to me. I'd rather eat real food.

Welcome! Looks like you have things figured out and some good suggestions on here.

I'm very glad to see that your weather is about to get worse than ours, finally! I have friends in Calgary who aren't looking forward to this week.

Welcome! Looks like you have things figured out and some good suggestions on here.

I'm very glad to see that your weather is about to get worse than ours, finally! I have friends in Calgary who aren't looking forward to this week.

I was born and raised in Vancouver, haha.

Go watch some football in your broken stadium :lol:

Starting Weight: 149
Week 1 (01/01/07-01/07/07): 146
Week 2 (01/08/07-01/14/07):
Week 3 (01/15/07-01/21/07):
Week 4 (01/22/07-01/28/07):
Week 5 (01/29/07-02/04/07):
Week 6 (02/05/07-02/11/07):
Week 7 (02/12/07-02/18/07):
Week 8 (02/19/07-02/25/07):
Week 9 (02/26/07-03/04/07):
Week 10 (03/05/07-03/11/07):
Week 11 (03/12/07-03/18/07):
Week 12 (03/19/07-03/25/07):
Total Weight Loss: -3

Average Calories for 1/01/07-1/07/07: 1933 / 1700
(consumed average of 233 calories over projected limit intake)
Fat: 50g - 23% / Carbs: 241g - 50% / Protein: 134g - 28%

I was born and raised in Vancouver, haha.

Go watch some football in your broken stadium :lol:

I laughed when I heard the stadium broke.

So ghetto.

I laughed when I heard the stadium broke.

So ghetto.
It's a giant pillow. Whatcha expect?

Oh you crazy Canadians! :whistle: :lol:

You already are a jaw dropper. :cool:

Good luck in your fitness pursuits, though. :tucool:

That's exactly what I thought too!:tucool:
Good luck and have fun!:D

That's exactly what I thought too!:tucool:
Good luck and have fun!:D

Thank you!

I'll be having lots of fun getting through my 45 minutes of cardio tonight :sleep:

It's a giant pillow. Whatcha expect?

I just assumed the damage was a result of "Canadian terrorism" - I figure it was some 12 year old kid with a pellet gun!

Thank you!

I'll be having lots of fun getting through my 45 minutes of cardio tonight :sleep:

If you have the option, get a video mp3 player and watch your favourite tv show while doing your cardio. Makes it MUCH more bearable...works for me, at least.

I just assumed the damage was a result of "Canadian terrorism" - I figure it was some 12 year old kid with a pellet gun!
Or someone tossing out their dried out sushi



If you have the option, get a video mp3 player and watch your favourite tv show while doing your cardio. Makes it MUCH more bearable...works for me, at least.
I have a TV screen attached to the bikes at the gym. I think I've watched ever single episode of Friends x5 over