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Nutrition Guidance Needed

Discussion in 'Female Health & Fitness' started by keldink, Mar 18, 2012.

  1. keldink

    keldink Active Member

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    Once upon a time when I used to eat right and excercise daily, I had my meal plans memorized. Unfortunatley, after injuries I fell by the wayside and have misplaced my workouts and eating plans. I have my work outs started, but meal plans are my downfall. My goal is to lose body fat while putting on lean muscle. Stats: 35 yrs. old, 125 lbs.

    Right now I am eating 2 egg whites, half a grapefruit, and green tea for breakfast. (6am)
    Around 9:30 I have some greek yogurt. (I am a teacher and this is my planning time).
    Noon is lunch which varies daily but I try to have 4oz. of protien, a veggie, and a carb.
    3ish is a protien shake with skim milk.
    5:30-6:00 is dinner; same as lunch.
    Right now I am not eating a 6th meal, but can add it in.

    Any advice, suggestions, corrections is appreciated.
     
  2. mastover

    mastover Well-Known Member

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    Your protein, and especially, your fat intake, is very low if lean muscle is a goal. This will be a problem if you are weight lifting and doing cardio. (you didn't specify what kind of training you are doing). That is not many calories for an active woman who does resistance training and any cardio. 1200 calories is basically maintenance for a sedentary woman.
     
  3. mastover

    mastover Well-Known Member

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    I disagree with almost all of this. Just my opinion....
     
  4. keldink

    keldink Active Member

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    Okay here is what I am doing as far as a work out.
    Monday: (legs) 3 sets of:
    Dumbbell squat; 30secs
    Plyo jump; 30 secs
    3 sets of:
    Dumbbell lunges; 30secs
    Snatch and grap (plyo); 30 secs
    3 sets of:
    Dumbbell extenders; 30 secs
    Hopscotch (plyo); 30 secs
    3 sets of:
    Romainian deadlift; 30secs
    Criss cross jack (plyo); 30 secs
    3 sets of:
    Dumbell pulls; 30 secs
    Titanium tucks (plyo); 30 secs
    3 sets of:
    Squats with leg kick; 30 secs
    Core and Quad Kick (plyo); 30 secs

    Tuesday: Cardio (Zumba 45-60 mins.) p90x ab workout

    Wdnesday:
    3 sets of everything
    Barbell lunges, dumbbell shoulder press, dumbbell bicep curl Tricep kick back
    Barbell Shoulder press, Standing overhead barbell triceps extension, side lateral raises
    Exercise ball crunch, exercise ball pull-in

    OR p90x arms and shoulders


    Thursday: Cardio (Zumba 45-60 mins.) p90x ab workout


    Friday: Probably going to pull a P90X chest/back workout that I have on DVD.

    Saturday and Sunday: rest

    This is how I am starting; again suggestions are welcome.
    As far as meals I figured I wasn't getting enough protien. What would be a good calorie range to shoot for? Am I correct in thinking the protien/carb/fat ratio is 40/40/20?
     
  5. Jaer

    Jaer Well-Known Member
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    I always tend to agree with the guy who has an avatar of himself winning a bodybuilding contest.

    Also, I've been seeing a lot more about nighttime carb intake.

    I am also a big advocate in not doing the 4-6 meals a day. I find them less satisfying and more likely to make me over-eat/snack later than 3 bigger meals that make me feel fuller. And if you are tyring to break 1200-1400 cals into 6 meals, that makes all of them so freakin' small!

    Jaer
    would point out his own avatar and remind you about his opening statement....
     

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