Hey everyone, I was hoping to get some insight and help on the overall schedule I have for myself. I have lost 28 pounds in 4 months and would like to lose atleast 50 more pounds.. so here we go!

(This is going to be long)

Stats: 23 year old female, 5'3" now at 188 pounds

My goal: To lose body fat & gain a toned, lean body and eventually gain a little lady muscle but only a tiny, I'm not looking to bulk, just have a little muscle shape.

I keep up with all my exercise so here is my schedule from not long ago - a week where I lost 3lbs -- only treadmill (the sprint at the end is 6.0mph for 20 seconds)
*******************************
Monday 4/27/09
treadmill 9,696 steps, 4.049 miles, 530 calories, 71:08 time @ 3.4 speed, 3.0 incline + sprint

Tuesday 4/28/09
treadmill 9,664 steps, 4.052 miles, 531 calories, 71:11 time @ 3.4 speed, 3.0 incline + sprint

Wednesday 4/29/09
treadmill 9,633 steps, 4.051 miles, 530 calories, 71:11 time @ 3.4 speed, 3.0 incline + sprint

Thursday 4/30/09
treadmill 9,359 steps, 4.046 miles, 530 calories, 71:04 time @ 3.4 speed, 3.0 incline + sprint

Friday 5/1/09
treadmill 9,571 steps, 4.065 miles, 532 calories, 71:24 time @ 3.4 speed, 3.0 incline + sprint
*******************************

This week on Tuesday I started different intervals on the treadmill - which makes it lesser time I have to be on the treadmill, harder workout and still around the same calories but I don't try to push myself too hard.

This is the equipment I have at home: Treadmill, exercise bike, resistance ropes, 2 5lbs dumbells

I rest on Saturday and Sundays.

Questions about exercise:
1) I was thinking about doing this -- Monday & Tuesday: Treadmill intervals, Wednesday: Bike for about 20 min + resistance ropes 30 min full body workout, Thursday & Friday: Treadmill intervals. Treadmill time would be right around an hour. Does that sound alright? Or what would your suggestions be?

2) Any other treadmill interval advice as far as how long, speed, etc?

Now onto my daily food - I eat basically the same thing every day

Breakfast:
*Banana nut cheerios + 2% milk in your average sized bowl
*Half a banana

Lunch:
*Salad (consists of lettuce, half a slice of lean deli turkey, few steamed veggies, light ranch dressing)
*1 piece of toasted whole wheat bread spread with a tiny peanut butter and strawberry preserves
*3-4 wheat thins

Afternoon snack:
*I tend to switch this up a little but lately It's been a 100 calorie snack pack (that has like pretzels, tiny crackers, etc) OR I might have half a 200 calorie yogurt
*Other half of banana

Late snack:
(my husband works late and I'm usually starving before he gets home)
*I tend to switch this up too but right now It's 1 rice krispy treat -- not the best choice lol but it's 90 calories and I only eat those on the nights he works which is 4 times a week, otherwise I don't eat the late snack

Dinner:
*Depends - I'm pretty confident that I'm doing alright as far as dinner but we usually have things like salmon patties, pasta, tuna helper, boca burgers, etc

That's basically my daily intake. I would estimate around 1500 calories a day, depending on dinner. I drink water all day then for dinner either some orange juice or cranapple juice.

Questions about food:
1) What do you think about it?

2) I also have whey protein powder and If I use that where should it go into my daily intake and how many times a day?

3) Do you think I need more protein, fiber, or etc? If so, any suggestions

I'm open for any suggestions - I know I'm doing a fairly decent job, I just need more analysis for everything I'm doing. Let me know If you want more information!!!

I calculated my BMR and then how many calories I should have daily and it was about 2500 so with my 1500-1700 calorie intake should I try to get more or what are your thoughts on that???

Thank you for reading over this and I look forward to hearing your opinions! :) :) :)

Hey Shell

Congratulations on your progress ;)

I would recommend sticking with what you have, whilst adding weight training in with the dumbbells such as flies, curls and bent over rows.

You are already doing a great job and are losing weight at a nice speed. If it's working, why change it?

Well done.

On the calories thing...

If you are feeling drained and tired all the time then I would up the calories to 2-2.2k

You may have to do this anyway if you incorporate weight lifting with those DB's, to assist with muscle growth and energy.

Hey Shell

Congratulations on your progress ;)

I would recommend sticking with what you have, whilst adding weight training in with the dumbbells such as flies, curls and bent over rows.

You are already doing a great job and are losing weight at a nice speed. If it's working, why change it?

Well done.

On the calories thing...

If you are feeling drained and tired all the time then I would up the calories to 2-2.2k

You may have to do this anyway if you incorporate weight lifting with those DB's, to assist with muscle growth and energy.

Thank you for your response! I actually feel quite good, not drained at all, just a bit tired at the end of the day but that's normal I'd say!

Hi and welcome.

I recommend you read the stickies in the beginner forum. In my opinion you should cut back on cardio, add weight training and your diet could use a major overhaul. You have zero protein in there and hardly any fat - it looks like you're living on carbs alone. In my opinion you don't need protein powder but if you want to use it just treat it like you would any other protein source and have it with your meals or after training.

Hi and welcome.

I recommend you read the stickies in the beginner forum. In my opinion you should cut back on cardio, add weight training and your diet could use a major overhaul. You have zero protein in there and hardly any fat - it looks like you're living on carbs alone. In my opinion you don't need protein powder but if you want to use it just treat it like you would any other protein source and have it with your meals or after training.


Thanks for your input.. am definetly a beginniner but trying to learn because I'm dedicated to doing this, would appreciate any suggestions on the things you mentioned

Thanks for your input.. am definetly a beginniner but trying to learn because I'm dedicated to doing this, would appreciate any suggestions on the things you mentioned

As JW said, if you go to the TOP of the beginners section there is a big sticky with a bunch of threads in with pretty much most of what you need to know about the healthy way to lose fat. Read the thread by Gravityhomer first... you will learn how to calculate how many calories you need to lose fat and WHAT you should be eating ie the lean proteins and healthy fats JW talked about. I suggest you read up all this stuff maybe redo your diet plan and post it here for more help:)

Thank you for all your replies. I have sat and read on the beginner stickies and have come up with the right amount of calories needed for myself.

Here is what I have come up with with my information from the calculations in one of the stickies

height 160 centimeters
weight 84 kilograms
age 23

BMR = 655 + (9.6 X 84 kilograms=806.4) + (1.8 X 160 centimeters=288) – (4.7 X 23=108.1)

1641.3 X activity level

2544.0 - 500

2044 calories on average

340.7 calories per meal on average

******************

With that said I've taken a look at my meal plan and this is what I've come up with so far.. I'm no expert and I've been reading but still need guidance!

BREAKFAST:
banana nut cheerios + milk
half a banana
scrambled egg on whole wheat toast
4oz orange juice or another fruit


LUNCH:
salad (lean turkey meat, steamed veggies, lettuce, light ranch dressing)
1 fruit or more veggies
small cup of non fat milk
handful of whole wheat crackers + low fat cottage cheese

3-3:30PM AFTERNOON SNACK:
yogurt
other half of banana


5-5:30PM AFTERNOON SNACK:
almonds
protein shake (sometimes with non fat milk)

LATE SNACK:
1 small spoon of peanut butter
fruit or veggie

DINNER:
meat, fish or poultry
veggies (perhaps a salad also)
grain (roll, 1 piece of wheat bread or etc)

***************

Tell me what you think and I'll continue to adjust as needed - trying to stick to items I have or like to eat but am trying :) and I found out recently that my blood pressure is low and have been feeling randomly dizzy but just thought it was from working out so I know I need more calories.

definitely looks a whole lot better!



LUNCH:
salad (lean turkey meat, steamed veggies, lettuce, light ranch dressing)


with more than HALF a slice of turkey right?? :neener:

you're on the right track for sure. best of luck!

what time of day do you workout??

definitely looks a whole lot better!



with more than HALF a slice of turkey right?? :neener:

you're on the right track for sure. best of luck!

what time of day do you workout??

Thanks and yes I'm gonna start using the whole slice of turkey since It's only 30 calories lol. I workout either around noon-1PM, that's the only time I can workout because my baby is down for nap then

Thanks and yes I'm gonna start using the whole slice of turkey since It's only 30 calories lol. I workout either around noon-1PM, that's the only time I can workout because my baby is down for nap then


sweet. you might want to have the protein drink right after the workout.... especially days you do weights. maybe the protein shake and a banana. :tucool:

Thanks for everyones input

I've been feeling lightheaded lately and didn't really think much of it, turns out I'm not getting enough protein

My question is how much MORE do I need without it being too much or do I just have to experiement? Any good protein suggestions that I could incorperate?

Thanks for everyones input

I've been feeling lightheaded lately and didn't really think much of it, turns out I'm not getting enough protein

My question is how much MORE do I need without it being too much or do I just have to experiement? Any good protein suggestions that I could incorperate?

a lot of people aim for 1 gram per lb of lean body mass they have.

in my opinion you should be getting at least 100 grams of protein a day. maybe up to 130 grams or so. just play around with the number and see what works best for you.

beware of a little extra gas as your body gets used to the extra protein.

a lot of people aim for 1 gram per lb of lean body mass they have.

in my opinion you should be getting at least 100 grams of protein a day. maybe up to 130 grams or so. just play around with the number and see what works best for you.

beware of a little extra gas as your body gets used to the extra protein.


Thank you SO much!!! :)

My goodness that is a LOT of protein but means more FUEL! Again, thank you so much!

Thank you SO much!!! :)

My goodness that is a LOT of protein but means more FUEL! Again, thank you so much!

yeah its so different than the typical american diet we are used to, that's for sure.

a lot of people eat over 200 grams of protein a day. i have a pretty hard time hitting 130 grams or so a day. cottage cheese and protein powder are super handy protein sources.

definitely incorporate a lot of lean meats in ur diet. but make sure you are getting plenty of healthy fats as well. i see you have eggs and nuts in your plan so that's great. a lot of people make the mistake of replacing fats with protein. you need a balance and the fats will help you feel fuller as well.

you also don't need to feel like you need to be 100% perfect and change everything drastically/immediately. easing into it can be helpful for long term maintenance. kinda just depends on ur personality type. :D

best of luck! :tucool:

With some modifiying here's what my day today consisted of as far as food (haven't had dinner yet)

breakfast ---
small bowl of cheerios + 2% milk
1 toasted whole wheat bread topped with 1 scrambled egg and cottage cheese
half a banana
kashi chocolate almond protein fiber bar

lunch ---
salad (greens, slice of lean turkey deli meat, handful of veggies, light ranch dressing)
chunk of leftover lean pork loin
1 toasted whole wheat bread topped with 2 spoons peanut butter
1 apricot

afternoon snack ---
protein shake
handful of almonds

afternoon snack #2 ---
rest of banana
couple wheat crackers topped with cottage cheese


feeling better than I did with this menu instead of the old!

I need some help please :(

So I've went from eating the food items at the top of this post for 4 months and now this week I've changed to a more type of menu like the post above this one -- more calories and more protein

I was losing between 1-3lbs with 2lbs lost last week using the old food menu

This week? I GAINED 3lbs :(

Is it my body adjusting to the new food menu? Maybe I'm intaking too much? Coz um... I really don't want to GAIN another 3lbs next week! Any ideas please? It is "muscle" but seriously 3lbs?!?! I've never gained that much since the start of this year.

Please - any ideas, suggestions? I need to calm my mind of this because I'm kindof freaking out because I'm afraid it might keep happening and plus I had a pretty tough workout yesterday on the treadmill and then stepping on and seeing +3 doesn't really give the best feeling

Please - any ideas, suggestions? I need to calm my mind of this because I'm kindof freaking out because I'm afraid it might keep happening and plus I had a pretty tough workout yesterday on the treadmill and then stepping on and seeing +3 doesn't really give the best feeling

first off is it that time of month?? that will throw things in a major loop.

secondly.... are you counting calories???

the breakfast ur having.....


small bowl of cheerios + 2% milk
1 toasted whole wheat bread topped with 1 scrambled egg and cottage cheese
half a banana
kashi chocolate almond protein fiber bar


seems like a LOT of calories. i mean i don't know how much a "small bowl" is.... or how much cottage cheese ur having.... but that meal could easily be 700 calories.

if ur not tracking calories....i think it's time to start. at least to give you a grasp of how many ur taking in. :nod:

first off is it that time of month?? that will throw things in a major loop.

secondly.... are you counting calories???

the breakfast ur having.....



seems like a LOT of calories. i mean i don't know how much a "small bowl" is.... or how much cottage cheese ur having.... but that meal could easily be 700 calories.

if ur not tracking calories....i think it's time to start. at least to give you a grasp of how many ur taking in. :nod:

Nope, not that time of the month.

I was keeping a pretty good track with calories with the old menu -- used to be around 1500-1700 and now I'd say it's around 2000-2200

Trying to figure this out so I can rethink and replan before I start my exercise again Monday - maybe just cut out the cereal for breakfast? I dunno. Maybe too many calories & I should try to lower calories but keep the protein???

Nope, not that time of the month.

I was keeping a pretty good track with calories with the old menu -- used to be around 1500-1700 and now I'd say it's around 2000-2200

Trying to figure this out so I can rethink and replan before I start my exercise again Monday - maybe just cut out the cereal for breakfast? I dunno. Maybe too many calories & I should try to lower calories but keep the protein???


i think 2000-2200 is a good place for you.

i'm guessing you actually got a bit more than that this week.

if you aren't measuring or weighing ur food......you'd be AMAZED at how much we tend to overshoot a "serving".

this video is a bit of an eye opener....

JVjWPclrWVY

i think 2000-2200 is a good place for you.

i'm guessing you actually got a bit more than that this week.

if you aren't measuring or weighing ur food......you'd be AMAZED at how much we tend to overshoot a "serving".

this video is a bit of an eye opener....

JVjWPclrWVY

Thanks I'll see about changing things up a bit and making sure I don't get more than I intended as far as serving size

So after some analyzing, I realize with my old menu I was only getting somewhere between 1300-1500 calories and with bumping it up to around 1,900 for a whole week lead to +3 weight gain

This week I'm trying to back off on calories, maybe around 1500-1600 but lay way off the carbs as much as possible.

I have a website where I log my food that has all the nutritional values in with the foods

Here is my menu from today so far:

BREAKFAST ----
1 piece of toasted wheat bread (45 calories)
1 large strawberry (5 calories)
0.25 cup of cottage cheese (40 calories)
2 oz orange juice (28 calories)
2 large eggs scrambled (144 calories)

LUNCH ----
1 cup iceburg garden lettuce (8 calories)
1 piece of lean white turkey deli meat (35 calories)
2 medium strawberries (7 calories)
15 grams reduced fat wheat crackers (15 calories)
tuna salad (115 calories -- this is an estimate, as I mixed things together)

DINNER (haven't eaten it yet)

SNACKS ----
1 piece of lean white turkey deli meat (35 calories)
15 grams reduced fat wheat crackers (15 calories)
0.25 cup of cottage cheese (40 calories)
1 piece of white american cheese (60 calories)
protein shake (110 calories)
kashi goLEAN protein and fiber bar (170 calories)

so far today I've had 872 calories ~ or around there
thinking of eating a can of dark chicken, as it has no carbs and some fat and a lot of protein
just trying to work with food i have at home

I'm thinking of adding sausage to my breakfast
Then with my snacks add some crab meat or chicken since neither have carbs

I need suggestions for things with no carbs but a pretty good amount of fat and protein!

eggs, egg whites, chicken breasts, turkey breasts, beef, salmon, cottage cheese, shrimps, protein powder, tuna,

you still need to work on more protein :) lunch at the moment has less than 1 oz pf protein :) In general good old chicken or turkey breasts/legs are better than processed dehli meat....

fibrous carbs are great like; spinach, broccoli, cauliflower, green beans etc

good fats could be olive oil, canola oil, almonds, fatty fish, avocado, ground flaxseed :tu:

a good snack could be 3oz of cottage cheese and an apple
or a protein shake and tablespoon of natural, uprocessed peanut butter
or 2 boiled eggs.....

From yesterday I got around this much for these ---

31.4% fat
30.0% carbs
38.6% protein

"breakfast ---
small bowl of cheerios + 2% milk
1 toasted whole wheat bread topped with 1 scrambled egg and cottage cheese
half a banana
kashi chocolate almond protein fiber bar"


Just wondering if you should ditch the protien bars, -- these sometimes have a lot of sugar in them....you could instead have some peanut butter on your toast, and then have some almonds?

I usually have oatmeal in the morning, (not instant) and I find this is absolutely great for keeping my morning hunger under control...

oh, about the salad -- Don't be afraid to add 1/2 cooked chicken breast to that, instead of the deli meat, still low-cal, and packs a lot of protien...for more nutrition too, you can use spinach leaves instead of a leaf lettuce....

Thank you all for the tips

I am HIGHLY impressed to say yesterday I got these percentages:



Fats 36.9%
Carbohydrates 23.7%
Proteins 39.4%

beware of a little extra gas as your body gets used to the extra protein.
This is SO true:lol:
I thought I did something wrong the first 2 weeks, but it all sorted it self out when I just kept on going:)

Congrats on your progress so far, and good luck with your training:gl:

Thank you all, my new eating plan is working brilliantly!!!

so question!

how much is too much protein?

I'm trying to judge how much would be good for me during the week while I work out, some days I get around 150 grams and that sounds like an awful lot

Thinking I'm gonna try to cut around to 120

Should I go less?

so question!

how much is too much protein?

I'm trying to judge how much would be good for me during the week while I work out, some days I get around 150 grams and that sounds like an awful lot

Thinking I'm gonna try to cut around to 120

Should I go less?

One gram per pound of bodyweight is a good rule of thumb.