Thanks for all the advice! I've put together a workout plan and a diet plan based on all I've read.For those who haven't read the other threads, I'm halfway through 30 lb weight loss, had been underconsuming calories and not getting enough protein.


WORKOUT

Mon/Wed/Fri
60 mins yoga
upper body weight machines, 3 sets of 8 reps (to failure, or as close as I can get)
protein and dextrose shake
light cardio (25 mins cycle, heart rate 135)


Tues/Thurs
60 mins yoga
lower body weight machines, 3 sets of 8 reps (to failure, or as close as I can get)
protein and dextrose shake
heavy cardio (35 mins treadmill, heart rate 150)


Sat
60 mins yoga
crunches, push-ups
protein and dextrose shake
HIIT on treadmill

Sun
Walking (cardiologist wants me to take it easy the day after my weekly HIIT)

-------------

DIET

meal 1:
large bowl of oatmeal (cooked in skim milk) with a banana and (fresh) flax seeds
or
bear naked protein granola with unsweetened lowfat yogurt, almond butter and flax seeds


Meal 2:
one or two poached eggs on multigrain toast (olive oil drizzle)
or
almond butter on multigrain toast


Meal/snack 3:
fruit, some unsalted mixed nuts, soy milk


WORKOUT (afternoon)


Meal 4:
whole grains, steamed vegs (drizzled with good olive oil), steamed fish or chicken, maybe salad. Organic tahini. Fruit for dessert.


No food after 8pm.


To boost this up to 2000 calories, add in, between meals:

Kashi cereal with skim milk.
Baba gounoush (eggplant spread) with raw veg or whole grain bread
Yogurt
Protein shakes

Note: I'll have one or two restaurant meals a week, nothing real fatty/salty/sugary....to bring up the calorie count and to save my sanity (I need this whole plan to be long-term viable).

Wow, is this all so perfect that no one can find fault with anything?

:)

Do you really want us to? You didn't give us any idea what machines or exercises you were doing. Why do I doubt that your "diet" provides 2000 calories? :gl:

Do you really want us to? You didn't give us any idea what machines or exercises you were doing. Why do I doubt that your "diet" provides 2000 calories? :gl:


Yeah, exactly! My big conundrum is figuring out how to increase the calorie count without resorting to tacos and lasagna! Any suggestions?

Weight's coming off VERY slowly, and I suppose it's 'cuz my calorie count is too low for my weight. Help!! :)

As for machines/exercises, I'm taking the woosie approach and just running through the nautilus machines (upper body alternating days with lower body). I'm just starting to find the energy to work to failure, and I find it easy to kick start my weight training by running the gauntlet of dumb machines. once I get in a groove, and groove turns to rut, I'll start thinking about free weights.