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Dear Fellow Athlete, |
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#1
09-01-2006, 02:58 AM
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new here.
Hey.
Ok, so I am new here. Ill start by saying that i have always been like "weight/body conscious" I guess, and im still recovering from an eating disorder. I have been dealing with it for almost 3 years now, and I know it has messed me up pretty bad. It has made it much harder to loose weight, not to mention your whole thinking process on food and everything is just wack , no matter how hard you try to think otherwise. Now, im trying to get on the right track , Between eating right, and exercising properly. all i have ever done since for weightloss has been cardio , and i know that will not get me the results i am looking for.. i have been reading and been doing so much research on weight training and the proper diet , and im just hoping i might be getting somewhere? i am looking to loose fat , and gain some lean muscle mass. i ultimately would like to gain some strong definition. so , im wondering if i could get suggestions or approvals on my "plan" the diet came from another board where the girl had posted a "sample plan" i modified it alot since i don't eat meat [ only seafood & eggs ] , & i tried to match it up best i could.. and the workout was already layed out on a site. please tell me anything you think ! The Diet/ Eating Plan : [ && yess , i will probablly eat the same exact thing everyday , im afraid of failure & inconsistency ] Meal 1 ~8am 5 Egg Whites, 1 Whole Egg ½ cup regular oatmeal [ water, cinnamon, splenda only ] Calories: 326 Fat: 9.8 g Carb: 28.7 g Protein: 31.1 g Meal 2 ~11am Protein Shake [1 scoop with water ] Calories: 115 Fat : 1.5 g Carb: 1 g Protein: 24 g Meal 3 ~2pm 5 oz Tuna [ full can ] 3oz red potato/yam Fat Source (usually 1oz Almonds) with red potato/with yam: Calories: 406 / 445 Fat : 17.6 g / 17.6 g Carb: 19 g / 29 g Protein: 44.9 g / 44.6 g Meal 4* ~5pm 4.4 oz [one serving] 2% Breakstone’s cottage cheese Green Veggie (unlimited) Calories: 90 Fat: 2.5 g Carb: 3.5 g Protein: 12g & add veggie  Meal 5* ~8pm Protein Shake (post workout) Calories: 115 Fat : 1.5 g Carb: 1 g Protein: 24 g Meal 6 ~9:30pm-ish Protein Shake (add: 1 tablespoon flax seed oil) Calories: 115 Fat : 1.5 g Carb: 1 g Protein: 24 g & add flax seed oil . Total For Entire Day : Calories: 1206 Fat : 34.4 Carb: 25.5 g Protein: 160 g - im not sure about the unlimited veggies? - and is 1200 calories enough to build any muscle? [ EDITED ] Workout Plan : Monday: Legs Squats 4x6-10 Leg Press 3x6-10 Leg Curls 3x6-10 Calf Raises 3x10-15 Tuesday: Chest, Triceps, abs Flat Bench Press 3x6-10 Incline Bench Press 3x6-10 Flat Bench Flys 3x8-12 Lying Tricep Extensions (skull crushers) 3x6-10 Pushdowns 3x6-10 Decline Crunches 3x20 Leg Raises 3x15-20 Wednesday: 30 minutes Cardio Thursday: Back, Biceps, abs Deadlifts 4x6-10 Lat Pulldowns 3x6-10 Barbell Rows 3x6-10 Standing Cambered-Bar Curls 3x6-10 Preacher Curls 2x6-10 Decline Crunches 3x20 Knee Raises 3x15-20 Friday: Shoulders/Traps Military Press 3x6-10 Lateral Raises 3x6-10 Reverse Flies 3x6-10 Shrugs 3x10-15 [Optional Calves: Calf Raises 3x10-15] Saturday : 30 minutes Cardio Sunday : Rest Day Supplements: - L - Glutemine - Vitamin C - Vitamin B - Flax Seed Oil - Whey Protein Powder [ Low Carb , of course ] thank youu ! 
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#2
09-01-2006, 07:40 AM
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First off...welcome to the site. There are a lot of great people here and they possess a wealth of information. Turn to them often and they won't steer you wrong!
What are your end goals? Current stats? Age/ht/weight/bf % Do you want to bulk up? From the diet i would say you do and if so thats a great meal plan to be on. You mentioned a fear of inconsistency..thats going to be hard with weight training since mixing up the workout is going to keep your body growing.
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#3
09-01-2006, 08:00 AM
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Welcome to TM...
Swole just about said it all. We need more info to really help you out. But you came to the right place. There are alot of cool people here with a wide range of experiance.
__________________
When all else fails, go back to the gym.
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#5
09-01-2006, 01:52 PM
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thank you for your responses!
here are my current stats : age: 17 height: 5'7 weight: 126 bodyfat: im going to have to get this done , i don't know at the moment im assuming its probablly high! i don't know if im looking to bulk up ? i just want to loose fat , and gain some lean muscle mass , i would like to be just a little more than "toned" , like i mentioned. [ i have so much to learn ] i am so new at all this so it's actually hard for me to find a goal. i don't know what 10 pounds of muscle would look like [ too little , too much? ] i do know that im motivated and ready to take on whatever it takes. missdisel , if its okay , i rather not post pictures right now ... i will take some however and in hopes that i get where i want to be , ill post transformation pictures! =]
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#6
09-01-2006, 03:23 PM
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Quote:
If you wanna lose weight, you have to stick to a clean diet and increase the cardio. That will help you a lot. You'll increase your muscle mass when hitting the gym. You have all the motivation needed, so that won't be a problem! I don't know my bf% either #%&
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#7
09-01-2006, 09:05 PM
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Welcome to the board, I will start by saying I'm not an expert on anything female, but with that said , I don't think you are eating enough cals. a day to grow muscle. I just got done reading an article that puts the ratio at 15 x your body weight. So 15 x 127= 1905 with a 40% protein and 40% carbs and 20% fats. You'll have to figure that out for your self as theres all kinds of nutri. web sites out there. I would try to get as much of my diet out of real food and keep the shakes for after work out and if you miss a meal. You should do you cardio in the morning on an empty stomach or right after your work out, and only to help with fat loss as weight training elevates your metabolism for up to 36 hours. Watch the mirror and how your clothes fit and not the scale, I've trained with woman before and when they got on the scale they freaked. But when I asked if they were losing waist , thigh and whatever else size and were they getting stronger the answer was always yes. I'm not sure about you training split, if you like it try it and if you want something else try legs and lower back on day one, chest and shoulders on day 2, day 3 rest, day 4upper back and traps, and day 5 biceps and triceps. take day 6 and 7 off and start again. Throw in some abs and cardio and your golden. Remember that change will take time and if something doesn't work for you quit doing it, if a supplement you take is doing nothing for you, quit taking it. You will know what works for you after you have been doing it for awhile, the right diet and plenty of rest will help you reach your goals. J.R.
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#9
09-01-2006, 09:22 PM
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Quote:
thank you for your replies! increase the cardio? how much would you say? im reading so many different things on cardio... up untill last week i was running three + miles daily [ i just like running ] but now im reading to cut back alot when i start weight training.
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#13
09-02-2006, 03:37 AM
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Good luck. Stick to it and it'll come around. Like Tat said, don't pay attention to the scale. Watch the way your cloths fit. It'll work out for ya.
__________________
When all else fails, go back to the gym.
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#14
09-02-2006, 06:07 AM
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thanks , gaurdian .
im actually considering getting rid of the scale all together. it throws me off alot ... always thinking about the numbers. you all , including my boyfriend are right . he has been telling me to ditch the scale and get a full length mirror. which is exactly what im going to do. if i need the scale , theres always the gym. thanks for commenting!
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