I am trying to get a nice tight stomach for hubby. He will be coming back from his 5 month deployment at the end of September.
I am a very hard worker. I love to run, and do pilates, and I regularly go to a class called cardio sculpt 2 times a week, and I jump rope for 30 min twice a week. I work out 5 days a week. I do not do enough strength training though. So that is what I need to work on.
I weigh 115lbs. I'm 5'2. I TRY to eat every 3-4 hours. I eat fairly good. I try to put fiber in the mornings, carbs for lunch, and protein for dinner. snacks are usually a piece of fruit.
Can anyone give me advice or suggestions for some ab routines?
What in ones diet, is most likely to create or help retain abdominal fat ?..carbs, fat ?..Sorry I'm gettin down to the nitty gritty of making sure I'm eating to lose the tummy
Oh ..so in your sticky on " read this first " was there meal portion sizes ?..though I'm finding I need to reduce the size already because of the sheer volume of food per day one needs to consume I'm actually starting to hate having to eat, but I realize its necessary.Thanks swanso, will try & balance these things.As for the SS cardio, I gave that up for HIIT, If anything the latter one is less boring.
Tita wrote:I apologize for not replying to anyone...but diet is below
Breakfast: Oatmeal with brown sugar and some raisins or blueberries whatever I have in the fridge.
(You need to be more consistent than that. Having whetever is in the Fridge, doesn't allow for consistency, and may sometimes leave you having an undernourished Breakfast.
You could add more protein in here, like Eggs, Chicken, Turkey etc etc. The Berries won't digest too well with Cereal, as many foods can impede Fruit, I'd suggest you give the Berries 10-15 minutes to start digesting better, then have the rest of the meal.)
Snack: Protein shake
(If that has no Carbs in it, I'd suggest Crushed Oats, and / or Honey. Could add things like Cinnamon, Ground Ginger, Ground Nutmeg or Vanilla Essence as choices of added flavourings.)
Lunch: Spaghetti and broccoli
(I'd keep the portions of Spaghetti small, as it's moderate to high GI, and go for Protein enriched, as you can get a lot of Carbs from Medium to large Broccoli stalks, which are only around 10 GI, so good for lowering bloodsugar impact. However Broccoli is low Protein, roughly about 2g for every 20g Carbs I think, so if needs be, add a bit of Chicken or Turkey or Lean Ham in there, if Protein levels are a bit spartan.)
Snake: red apple
(There's probably some quality lean protein in a Snake . You need more Calories than that. You're getting around 80 calories, which is at least 1/4 - 1/3 of what you could be getting. So definitely some more Carbs might be needed, and more Protein. You could boost these with things like Low Sugar Pro-biotic Yoghurt, Low Fat Cheese, Peanuts, small sandwhich, etc etc.
If you're concerned about possible mould or Aflatoxins on Peanuts, buy western over asian grown, if not, buy whatever you can get at a fair price.)
Dinner: Salmon w/brocolli or chicken
(I'd have Salmon probably every other day, if you eat big portions, because of the Mercury. If you have it daily, you don't need to have too much per day. If you limit to around 100g, (3.5OZ), and then get the remaining protein from things like Peas, Beans, Lentils, Rice and Mushrooms, as they have some Carbs in them, just top up your Carbs with the Broccoli.
You can easily boost Fats in a Chicken and Broccoli meal, with things like Sesame Oil and Seeds, Cold Pressed Extra Virgin Olive Oil, Olives, Coconut Oil, Nuts etc etc.)
(You could also have a small snack about 2-3 hours after your Dinner. Something like a bit of low Fat Cheese, possibly grilled on top of a couple of Large Mushroom heads, Nut Yoghurt, small Sandwhich, half a Chicken Breast and a few Cashews, small portion of Baked Beans on Toast etc etc.)
can't rememebr if i put portion sizes in or not, it was a few years ago...
1 protein portion - the size of your fist
1 fruit portion - 1 piece (although a single banana is more than single strawberry just even it up a little)
1 veg serve - as big as you want
it will match up with calorie intale so if your nutrient breakdown equals 150g carbs a day then divide them up into your meals
1 - 25g
2 - 15g
3 - 15g
train
4 - 75g
5 - 15g
see how we have the most after training and a little more at breakfast where we utilise carbs better then in bttween meals
Now this is where I am a wee bit confused, cos when one makes an account here & put in your goals etc..it gives u a calorie & nutrient breakdown..BUT as boss man has mentioned, the calorie intake..ought to be 1800 on off days & 2100 on weights days.. mine says :
To become goal weight of 125-130lbs @ 5 days moderately active
The caloric intake should be Goal..1,554 Maintenance..2,054
Carbs 194g
Protein 117g
Fat 35g
I duno how to adjust the carbs, protein & fats..for that caloric intake ( 1800-2100) ?.. So as it is im shootin in the dark at the ratio's, however I'll admit, Ive only progressed to between 1400 - almost 1800 calories so far..still working on that, thanks for the reply
I'm actually starting to hate having to eat, but I realize its necessary.Thanks swanso, will try & balance these things.As for the SS cardio, I gave that up for HIIT, If anything the latter one is less boring.
. You need more Calories than that. You're getting around 80 calories, which is at least 1/4 - 1/3 of what you could be getting. So definitely some more Carbs might be needed, and more Protein. You could boost these with things like Low Sugar Pro-biotic Yoghurt, Low Fat Cheese, Peanuts, small sandwhich, etc etc.