Food Diary

a05jwal · Post by **a05jwal** » Tue Jan 16, 2007 3:01 pm

I am really trying to eat better, tone up and lose weight, so as far as diet I wanted to write what an average day looks like for me and get feedback. goal is high fiber, and a calorie range of 1500 -1800

8:00 am - instant oatmeal with cinammon and teaspoon of fibersure
10: am: 1 cup of strawberries
11:00 am: 1 serving of almonds
11:30 am: 2 cups of steamed vegetables
diet soda
12:30 : white bun (i know not the best) and italian beef
2:00 - few carrots and green tea
4:00 - apple
7:00pm baked chicken and a salad

I drink water throughout the day, have a very bad diet soda habit, trying to break as well.

Let me know. thanks

swanso5 · Post by **swanso5** » Tue Jan 16, 2007 8:26 pm

you need protein with every meal and dont limit yourslef to a calorie number it's the worse thing you can do...if you're hungry eat something as it's your body telling you it wants food...starving the body will only make it hold more fat...protein will also keep you fuller for longer so you should still be able to keep cal's "lowish"

what are you doing training wise?

a05jwal · Post by **a05jwal** » Wed Jan 17, 2007 10:04 am

Thanks for the tip. I was doing a lot of lifting exercises and then wrote in here and you had given me some advice, and I used a few other exercises so this is plan. Please let me know if you think this is good for losing weight and toning:

Monday, Wednesday and Friday:
30-45 minutes of cardio (either in step class or kickboxing)
Core Class (all ab work and lower back 30 minutes)
Weights:
Squats with a bar and 5lbs on each side 2 sets of 12
Rows - 2 sets of 12
Push Up - 2 sets of 12
Shoulder Press - 2 sets of 12
Dead Lifts - 2 sets of 12
Lunges - 2 sets of 12
Tricep Dips - 2 sets of 12

Tuesday and Thursday - Pilates and 30 -45 minutes of cardio either on treadmill or eliptical

Saturday - Tae Bo
Sunday - A class called Cardio fusion that is step/kickboxing and lifting in one.

As far as eating- can you just give me an example of a basic daily plan that you would recommend.

Also, when should I increase the reps? Do you think diet soda is harmful?
I am a 5'9 female and 185, ultimate goal is 142. but would be happy with 150

Thanks so much for any advice.

sameey70 · Post by **sameey70** » Wed Jan 17, 2007 1:51 pm

a05jwal wrote:Thanks for the tip. I was doing a lot of lifting exercises and then wrote in here and you had given me some advice, and I used a few other exercises so this is plan. Please let me know if you think this is good for losing weight and toning:

Monday, Wednesday and Friday:
30-45 minutes of cardio (either in step class or kickboxing)
Core Class (all ab work and lower back 30 minutes)
Weights:
Squats with a bar and 5lbs on each side 2 sets of 12
Rows - 2 sets of 12
Push Up - 2 sets of 12
Shoulder Press - 2 sets of 12
Dead Lifts - 2 sets of 12
Lunges - 2 sets of 12
Tricep Dips - 2 sets of 12

Tuesday and Thursday - Pilates and 30 -45 minutes of cardio either on treadmill or eliptical

Saturday - Tae Bo
Sunday - A class called Cardio fusion that is step/kickboxing and lifting in one.

As far as eating- can you just give me an example of a basic daily plan that you would recommend.

Also, when should I increase the reps? Do you think diet soda is harmful?
I am a 5'9 female and 185, ultimate goal is 142. but would be happy with 150

Thanks so much for any advice.

There are worse things that you could drink besides diet soda. Anything in moderation in opinion. As far as weight, what is the lowest adult weight that you have maintained for at least a year?

a05jwal · Post by **a05jwal** » Wed Jan 17, 2007 3:24 pm

lowest adult weight was about 167, however I have never had good diet habits and am really trying this time. Normally i make it one week on eating healthy and then binge. I have been doing really well since the 1st so I do not think 150 is unreasonalbe. Please let me know what you think of workout routine. Thank you so much

swanso5 · Post by **swanso5** » Thu Jan 18, 2007 12:03 am

for training use this order:

Posted: Wed Jan 17, 2007 3:04 pm Post subject:

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

Thanks for the tip. I was doing a lot of lifting exercises and then wrote in here and you had given me some advice, and I used a few other exercises so this is plan. Please let me know if you think this is good for losing weight and toning:
Monday, Wednesday and Friday:
30-45 minutes of cardio (either in step class or kickboxing)
Core Class (all ab work and lower back 30 minutes)
Weights:
Squats with a bar and 5lbs on each side 2 sets of 12...i would alternate these with deadlifts so for workout a do squats then for workout b do deadlifts, not on the same day
Lunges - 2 sets of 12... i would probably only do these on the dealift day not the squat day
Push Up - 2 sets of 12
Rows - 2 sets of 12
Shoulder Press - 2 sets of 12
Tricep Dips - 2 sets of 12

food wise these are favourite points:

- at least 5 meals a day evenly portioned and evenly spaced so no "nuts for a snack" type things if you can avoid it
- protein with every meal, EVERY MEAL
- breakfast as soon as you rise and make it the biggest meal of the day
- as much water as you can stomach and then some more
- fruit and protein for 1st half 3 meals and protein and veg/salad for other 3
- add rice, pasta and bread after workouts and for breakfast and only then

sameey70 · Post by **sameey70** » Thu Jan 18, 2007 11:47 am

Starches are also good prior to a workout because they provide energy in a form that will maintain blood sugar and slow the time to fatigue.

SarahPT · Post by **SarahPT** » Sat Jan 20, 2007 8:01 am

Hi there,
I recommend more protein in your diet early in the day.
Your workout looks pretty good. I might add a type of deadlift in there to hit hamstrings, lower back.

Sarah