perfect eating and workout plan -is it possible? HELP!

[PiXy]

Hi guys!!!

i think this is the perfect place to address questions. =)

i need some help with eating plan and maybe workout routine.

im 23 (female)
5'6''
i think i am about 140lb. weight flactuates really bad. =(

I try to stay active.

like i do fitness classes 4-5 times a week (bootcamp, kickboxing, step&sculpt)
i also try to walk .. play tennis sometimes....

since summer i increased fitness acitvity and went up from 130 to 140... i do not think it;s muscle mass only.... for some of clothes does fit me different (tighter) but i can tell body is a lot stronger now thou.

problem is the eating plan...
i have a history of eating disorder (anorexia) when weight was 110-105. but it was about 5 years ago. although im still facing consiquences.

I try to stay around 1200 ccal a day... but sometimes i go dramatically under... and sometimes i go dramatically over....

i mostly make healthy food choices.
lean protein, low GI carbs...

i just need some sorta plan that i can live on...
for now i have
breakfast/snak/lunch /dinner (7:00/10:00/12:00/4:00)


here is menu at a glance.. (it varies)

brekafst: oatmeal/skim milk..
or grilled cheese toast (whole wheat bread)
yogurt and granola... or scrambled egg wrap.. or just couple of cookies with milk... or geen tea. or fruit salad


snak: apple and yogurt

lunch: most of the time steamed veggies with chicken or fish or smth for pretien boiled egg or smth... or just grilled chicekn salad..


dinner: a lil bit of cottage cheese or buttermilk... with veggies..


last meal is around 5:00pm.... cuz i have classes around 6 or 6 30 at night... i dont eat after workout, for ive heard it promotes wieght gain...

but plan is not working... although i try to make healthy food choices, for some reason sometimes i fail.. well and i cant get weight down.. =(. i want it down to 130 or 125...

i really dont know what to do... ooo and waiste to hips ratio are: waiste is 27.5 and hips - 36.2..


what should i do??? i really need HELP!!!!!

[Boss Man]

Hi guys!!!

i think this is the perfect place to address questions. =)

i need some help with eating plan and maybe workout routine.

im 23 (female)
5'6''
i think i am about 140lb. weight flactuates really bad. =(

I try to stay active.

like i do fitness classes 4-5 times a week (bootcamp, kickboxing, step&sculpt)
i also try to walk .. play tennis sometimes....

since summer i increased fitness acitvity and went up from 130 to 140... i do not think it;s muscle mass only.... for some of clothes does fit me different (tighter) but i can tell body is a lot stronger now thou.

problem is the eating plan...
i have a history of eating disorder (anorexia) when weight was 110-105. but it was about 5 years ago. although im still facing consiquences.

I try to stay around 1200 ccal a day... but sometimes i go dramatically under... and sometimes i go dramatically over....

i mostly make healthy food choices.
lean protein, low GI carbs...

i just need some sorta plan that i can live on...
for now i have
breakfast/snak/lunch /dinner (7:00/10:00/12:00/4:00)


here is menu at a glance.. (it varies)

brekafst: oatmeal/skim milk..
or grilled cheese toast (whole wheat bread)
yogurt and granola... or scrambled egg wrap.. or just couple of cookies with milk... or geen tea. or fruit salad


snak: apple and yogurt

lunch: most of the time steamed veggies with chicken or fish or smth for pretien boiled egg or smth... or just grilled chicekn salad..


dinner: a lil bit of cottage cheese or buttermilk... with veggies..


last meal is around 5:00pm.... cuz i have classes around 6 or 6 30 at night... i dont eat after workout, for ive heard it promotes wieght gain...

but plan is not working... although i try to make healthy food choices, for some reason sometimes i fail.. well and i cant get weight down.. =(. i want it down to 130 or 125...

i really dont know what to do... ooo and waiste to hips ratio are: waiste is 27.5 and hips - 36.2..


what should i do??? i really need HELP!!!!!

First thing is calories. you're an active person on 1,200 a day. That's too low. You should be aiming for approximately 2,000 as minimum standard.

Healthy food won't do diddly squat, when your calories are low, as you're potentially promoting things like muscle burn, (Catabolism), and affecting how your Metabolism works, and the exercise, could be helping to burn calories your body really needs, so possibly in the long term that might cause some deficiencies.

Breakfast.

Stick with the Oatmeal and Skimmed Milk. Your Bloodsugar is low when you wake, and the Brain needs Sugars to function better, so you'll be better off there, than having Grilled Cheese, and then you don't get a load of Saturated Fat calories either.

Then just have about 4 Egg Whites and a Yolk Scrambled, and you could have that on your Piece of Wheatbread instead of the Cheese, so you get Virtually Fat Free Protein and the Bread will top up your Carbs.

You'll already be getting some additional Protein intake from your Skimmed Milk on the Oatmeal, so that can be factored in with your Egg Protein as well.

Snack.

Apple and Yoghurt. Low Protein here. A small pot of Yoghurt will give you about 5g Protein, and 15-20g Carbs, and Apple about 19g Carbs, so Carbs look fine, but Protein is low. You could supplement this, with Low Fat Cheese the stuff in Wedge Form. This gives you about 5g Fats per Wedge, and is better for you than regular.

Aim to get about another 15-20g Protein from your Cheese.


Lunch

Chicken and Fish with steamed Veggies is good. If you have salad, be careful what you use. No dresssings, and be aware Lettuce leaves have about 0.25g Carb, (1 calorie), Tomatos about 3.5g Carb, and other things in it may have a lack of Carbs, so Carb totals may be low depending on what you use, and you'll get no Carbs, from the Fish or Chicken.

So if you're having trouble getting a realistic Carb intake from Salad, stick to Steamed Veggies, because you can then have things that might boost your Carb intake better, like Broccoli, Carrot. Mushrooms etc etc.

Snack 2

Introduce this snack. Make sure you're Lunch and Dinner are not more than 3 hours apart, so that you end up potentially getting 1-2 hours of Catabolism, which is not that bad, but if you add another snack in here, you'll cut it out, and boost calories, which is what you need to do.

This is an example of what you could do.

Small Portion of Brown Rice and Beans, for Protein and Carbs, aim for about 20-25g Protein, and finished off with some Almonds. About 1/4 cup should suffice for Fats.

If Carbs are a bit low, just have a small quantity of something like Grapes to top them up.

Dinner

and veggies. Not bad, but keep C C Fat Free, or you'll eat pointless calories. If you want to substitute the Fat Calories for better Fats, just grill or drizzle the Veggies with something like Olive oil.

I still think, you could change the C C though for something like 65-80g Turkey, so you get about 20-25g Protein, and then your Veggies give you Carbs.

I would also add a meal after you train. You would only gain any serious weight, if the calories or Saturates were too high.

You would benefit from something to help you recover better from training.

This is where you could add the Fat Free , and then have a small amount of Carbs, like an Apple, or a small Banana, or about 3 Plums, (Plums having about 7.5g Carbs per plum), so your Carbs are around the 20g mark. No need to go for 10-20g more, like you would with other meals, just a smaller portion of Carbs would do here.

Plese be aware, you might gain a little weight this way, because when your Metabolism is used to something like 1,200 calories, putting them up to a more beneficial amount like 2,000, might make your Metabolism view some of the additional calories as excess, and convert them to Fat.

Hopefully over a short period of time, say 1-2 weeks, your Metabolism would get used to the extra Calories, and Fat gains would lower, until your Metabolism was functioning better, and proving you with better results.

Hopfully this all makes sense. Let me know if any of it doesn't, and I'll try to help you understand the bits that don't.

Good luck yeah, and don't worry .

[PiXy]

wow, BossMan, thanx for reply!!!!
tons of good info

Plese be aware, you might gain a little weight this way, because when your Metabolism is used to something like 1,200 calories, putting them up to a more beneficial amount like 2,000, might make your Metabolism view some of the additional calories as excess, and convert them to Fat.

thats what im scared of..

anyways, so what makes you fat is - bad Cards consumed together with bad Fat..is that right?

[swanso5]

that's one of the things that can make you fat, yes

do you train with wts??

[PiXy]

oneof the things? lol what else is there?

wellwts.. i dunno if what i do you can call wts.. i do classes and i usually use 8lb free weights and do lower body with the bar.. 10 lb on each side total of 20lb... i dunno how heavy the bar itself is thou ... but all those are a lot of reps...
what is better? heavy wts fewer reps? or lighter wts and more reps????
again, thanx for help guys!

[Boss Man]

Things that make you Fat.

1. Bad Carbs

2. Bad Fats

3. Inactivity, but often coupled with diet.

4. Too many calories.

5. Sometimes Medications in certain circumstances. I can't name any specific ones, or instances.