Hi Everyone! I hope you all are in good spirits. Well, I feel as if weight loss journey isn't going anywhere. At one point and time I was pushing 187lb until I joined this weight loss program. They had me on ONLY 500 cal of protein a day and then slowly snacks and veggies were added. The calories per day never exceeded 900! It wasn't until I started getting nose bleeds (which they say was normal!!) that I quit the program anywho that's in the past. The program got me down to 177lb and now that I'm on a 1200 cal regimen (b/c I want to loose 2 lb in a week) weight keeps fluctuating from 173 to 178! I will admit sometimes I eat a little less than 1200 because I can't finish the calories and/or eat what I burned:
Ex: yesterday I completed 1200 calories and walked 6 miles, I didn't eat the calories that I burned b/c it was going on 9pm. Would that be the problem?
Also, I need suggestions about creating a workout regimen. Lately I've been getting on pinterest and printing off 30 day workout challenges (butt, arm, & abs) and completing 6 miles. Is this a possible way of doing it? They say do what working for you but I want to do what's going to help me towards goals.
IDK if this will help but here are measurements:
Age:20
Height: 5'7
Weight:177lb
500 calories of protein or 125g to be precise was not the issue with your eating, the 900 calories a day was. That plan, without knowing much about it, sounds very dubious.
This kind of system might work for you. It's something I've posted before.
Breakfast
Option 1.
Bowl of Whole-grain Cereal and 1 rasher of Bacon, fat trimmed off and scrambled Eggs, (2 Egg Whites + Yolk)
Option 2.
Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.
Snack
Option 1.
Portion of Turkey + Orange
Option 2.
Small Portion of Peanuts, some Chicken + Raw Carrott.
Lunch
Option 1.
Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.
Option 2.
Bowl of Chicken Soup, + Pot of yoghurt.
Snack
Option 1.
Turkey + Cashews
Option 2.
Ham + 2 large Tomatos
Dinner
Option 1.
Pork with mashed Potato.
Option 2.
Chicken and Rice
Option 3.
100g Halibut + Broccoli
Snack
Option 1.
Beans on Toast
Option 2.
Ham Sandwich, no trimmings.
Easy on the bread with both options.
You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.
As for the training you could do a schedule something like this.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Deadlifts, 2 sets, 10 reps
Bench Press, 2 sets, 10 reps
Bent over Rows, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
You would do that 3x a week every other day.
In relation to what to use, go for the second smallest barbell on the squats and deadlifts and the smallest on bent over rows.
Use the second smallest dumbbells on bench press and lunges and the smallest ones on shrugs.
Then every 2 weeks increase the weight a little bit and then after around 6 weeks, you'll be ready to lift close to max lifting for reps, bearing in mind you don't need to do failure training, as it's not necessary and wastes more energy.
This is how your schedule could look per week
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.
