I'm 127 pounds. 5'5. Im not extremly fat at all, Im trying to lose only 4 more pounds to trim myself down, especially around stomache, inner thighs and love handles area. Is this a good meal plan for me? I do 30 mins of treadmill a day and 250 crunches.
BREAKFAST
Oatmeal - 4grams of fat, 140 cals
yogurt - 0grams of fat, 35 cals
banana - 0grams of fat, 100 cals
LUNCH
3 mini bagels - 1.5grams of fat, 210 cals
with small amount of peanut butter
1 serving of vegetables
SNACK
1 or 2 servings of fruit
SUPPER
Varies, but i usually have around 1 food from every food group - a meat, grain, vegetable, dairy
thank you!!!!!
Is this eating plan okay?
Moderators: Boss Man, cassiegose
Re: Is this eating plan okay?
samm_loves_you wrote: BREAKFAST
Oatmeal - 4grams of fat, 140 cals
yogurt - 0grams of fat, 35 cals
banana - 0grams of fat, 100 cals
(Eat the Banana first, then wait about 15 minutes to have the rest, so Banana digests properly)
LUNCH
3 mini bagels - 1.5grams of fat, 210 cals
with small amount of peanut butter
1 serving of vegetables
(Seems fine)
SNACK
1 or 2 servings of fruit
(Change the Carbs, for something else. Like Veggies, or Legumes, or you can sometimes have things like Whole-grain Bread, or Rice sometimes, but you don't need Fruit here, and you need to increase Protein too.)
(You need some kind of meal here, like a Dinner or something. Protein and Veggies, possibly Legumes instead of Veggies, occasionally Rice if you like.
Just remember that Legumes and Rice have a high Amino Acid content, so factor that in when you have your Protein source, incase you overdo it on Protein.)
SUPPER
Varies, but i usually have around 1 food from every food group - a meat, grain, vegetable, dairy (You could vary these, but I would include them in the same meal obviously)
- how can you love me without knowing me? i am lovable though...
- don't count fat cals', count carb cal's...go through and post thiose...you'll be suprised
- treadmill and crunches?? no, no, no...what equipment do you have to use? we need deadlifts, squats, lunges, chin ups, push ups etc
- you need protein everytime you eat...EVERYTIME - go to diet section and read "read before posting.." for food planning idea's
- don't count fat cals', count carb cal's...go through and post thiose...you'll be suprised
- treadmill and crunches?? no, no, no...what equipment do you have to use? we need deadlifts, squats, lunges, chin ups, push ups etc
- you need protein everytime you eat...EVERYTIME - go to diet section and read "read before posting.." for food planning idea's
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samm_loves_you
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okay...
but does that still count even though im not an intense body builder who wants to gain muscle?
because i just workout to stay in shape on the treadmill, and i do other things to lose stomache. but appearently everywhere and people say that walking is a great way to stay in shape and lose weight, so what's wrong with it?
but does that still count even though im not an intense body builder who wants to gain muscle?
because i just workout to stay in shape on the treadmill, and i do other things to lose stomache. but appearently everywhere and people say that walking is a great way to stay in shape and lose weight, so what's wrong with it?
It's not wrong at all, but for Fat loss, it's not going to be the same as things like higher impact stuff will be.
Think of it like a Car. Do you burn more fuel driving at 80mph, or 40mph?
Therefore if you stroll at 4mph, for 2 miles as an example, do you have more caloric / Fat burn potential, than going on a treadmill, at a brisk 8mph?
No, but walking is perfectly fine, however for Fat loss it isn't overly productive, just mildly productive. Walk if you want, but remember if you want more Fat loss, things like Sprints, Interval stuff etc etc, will potentially have a bigger yield.
Think of it like a Car. Do you burn more fuel driving at 80mph, or 40mph?
Therefore if you stroll at 4mph, for 2 miles as an example, do you have more caloric / Fat burn potential, than going on a treadmill, at a brisk 8mph?
No, but walking is perfectly fine, however for Fat loss it isn't overly productive, just mildly productive. Walk if you want, but remember if you want more Fat loss, things like Sprints, Interval stuff etc etc, will potentially have a bigger yield.
- you don't want to build muscle but you wanna lose fat? good luck with that....the easiest to burn fat? build muscle
- walking is alright if your so far over wt that's all you can do but to continue to lose wt you need to make things harder, not longer...how do you make walking harder? walk faster so your jogging, jogging to running, running to sprinting etc
- traditional cardio is "calorie efficient" meaning the more times you do it, the less cal's you burn doing it so vhances are you're not burning any right now but you are consuming the same amount of cal's you were consuming when you started which means that your taking in more cal's than you're expending
- walking is alright if your so far over wt that's all you can do but to continue to lose wt you need to make things harder, not longer...how do you make walking harder? walk faster so your jogging, jogging to running, running to sprinting etc
- traditional cardio is "calorie efficient" meaning the more times you do it, the less cal's you burn doing it so vhances are you're not burning any right now but you are consuming the same amount of cal's you were consuming when you started which means that your taking in more cal's than you're expending
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cassiegose
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cassiegose
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samm_loves_you
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oh god! i didn't realize that 250 crunches was alot.. because im getting really strong there now! but yeah thanks for that info guys. because im only young and still really new to the whole weight loss and nutrition thing.. i only started in september and im down 18 pounds just by doing what i was doing! Do you think you guys could help me out a bit more with critisizing nutrition? because i think that really lacks..
thanks!!
thanks!!
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cassiegose
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LOL! 250 isn't really tooooooo many... I mean, its alot but thats ok. ;) The thing about doing that many crunches is that they just really don't do you much good (besides maybe burning some extra calories) as the key to defined abs comes more with getting the fat off.
Before I get any further I need to tell you GREAT JOB!!!! on losing that 18 pounds! I know how hard that can be! Woohoo!!! This health and exercise stuff can be pretty confusing. Its important to just keep and open mind, stay motivated, and follow through. If you can do that, you will see success.
Diet and exercise...
I'm currently on a diet that seems to be working really well for me and it is pretty easy to follow (swanso and bossman helped me with it... thanks guys!). You might take a look and see what you think. :)
Meal one: half a banana half a protein shake (eaten at 4:45 am)
Workout! (either weights or cardio depending on the day)
Meal two: half a banana, 1/2 cup (measured uncooked) oatmeal, half a scoop protein powder
Meal three: fruit, protein
Meal 4: usually either some kind of chicken salad or eggwhites with veggies..... basically some kind of protein with veggies
Meal 5: veggies and protein
Meal 6: veggies and protein
For your workout... you can keep jumping on that treadmill everyday but there are better ways to utilize it than just walking. Instead of walking for 30 minutes you need to crank that thing up and do some intervals! You could walk for a minute and then run as fast as you can for a minute... then walk again... and run again... and do this for maybe 20-30 minutes. Or do it for 20 minutes then go back to your walk and crank up the incline and walk as fast as you can at an incline for the last 10 minutes. You could also start incoorporating some jumping jacks, skips, jumping rope, hill climbers, and good mornings into your workout. Also, if you have any stairs around your house (you'll need a relatively large set... they usually have them at football fields and high school tracks) you could go do repeats on those ( favorite!). Basically you just need to do some kind of high intensity cardio to get your blood pumping! Do this for 30 minutes a day, 2 or 3 days a week.
As for the weights... Have you ever lifted weights before? If not it can be kind of intimidating when getting started. Do you have access to a gym or are you working out at home? Like swanso asked earlier... what kind of equipment do you have access to? Once we know what you have to work with it will be easier to make suggestions. :)
Sorry for the extra long post! So much to say... so little space... :)
Before I get any further I need to tell you GREAT JOB!!!! on losing that 18 pounds! I know how hard that can be! Woohoo!!! This health and exercise stuff can be pretty confusing. Its important to just keep and open mind, stay motivated, and follow through. If you can do that, you will see success.
Diet and exercise...
I'm currently on a diet that seems to be working really well for me and it is pretty easy to follow (swanso and bossman helped me with it... thanks guys!). You might take a look and see what you think. :)
Meal one: half a banana half a protein shake (eaten at 4:45 am)
Workout! (either weights or cardio depending on the day)
Meal two: half a banana, 1/2 cup (measured uncooked) oatmeal, half a scoop protein powder
Meal three: fruit, protein
Meal 4: usually either some kind of chicken salad or eggwhites with veggies..... basically some kind of protein with veggies
Meal 5: veggies and protein
Meal 6: veggies and protein
For your workout... you can keep jumping on that treadmill everyday but there are better ways to utilize it than just walking. Instead of walking for 30 minutes you need to crank that thing up and do some intervals! You could walk for a minute and then run as fast as you can for a minute... then walk again... and run again... and do this for maybe 20-30 minutes. Or do it for 20 minutes then go back to your walk and crank up the incline and walk as fast as you can at an incline for the last 10 minutes. You could also start incoorporating some jumping jacks, skips, jumping rope, hill climbers, and good mornings into your workout. Also, if you have any stairs around your house (you'll need a relatively large set... they usually have them at football fields and high school tracks) you could go do repeats on those ( favorite!). Basically you just need to do some kind of high intensity cardio to get your blood pumping! Do this for 30 minutes a day, 2 or 3 days a week.
As for the weights... Have you ever lifted weights before? If not it can be kind of intimidating when getting started. Do you have access to a gym or are you working out at home? Like swanso asked earlier... what kind of equipment do you have access to? Once we know what you have to work with it will be easier to make suggestions. :)
Sorry for the extra long post! So much to say... so little space... :)
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samm_loves_you
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- Joined: Sun Jun 01, 2008 7:49 pm
wow, thanks soooo much!
i tried varying workout on the treadmill, by speeding up, running, inclining, etc. and i feel great! I will continue on with doing that, because it is a much better workout than what I have been doing.
if i start using that meal plan, will it help me lose weight because im eating more frequently throughout the day, and will boost metabolism?
and should i stop doing the crunches all together, or should I do something else, or continue with them?
thanks so much again!
i tried varying workout on the treadmill, by speeding up, running, inclining, etc. and i feel great! I will continue on with doing that, because it is a much better workout than what I have been doing.
if i start using that meal plan, will it help me lose weight because im eating more frequently throughout the day, and will boost metabolism?
and should i stop doing the crunches all together, or should I do something else, or continue with them?
thanks so much again!
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cassiegose
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- Joined: Fri May 09, 2008 6:06 pm
- Location: Prineville Oregon
You're welcome!
First of all.. GREAT JOB on changing up that cardio routine!!!
Yes! Eating a meal plan similar to the prior one posted will keep your metabolism revved up which should help you to lose some weight. However, you must remember that another very important factor in the fat loss equation is WEIGHTS! Weights are one of the most important things when it comes to fat loss. Without a good weight training regimen, your success will be slower than necessary and will be harder to maintain. Plus, the great thing about weight training is that while it can be a bit daunting when you're getting started, most of the the moves are easy and alot of them require only your body weight so you don't need special equipment when getting started. You could go buy yourself a couple sets of dumbells and be on your way!
I'm glad you enjoyed that treadmill workout! Yes, you can definitely feel the difference when you kick it up a notch. Do that workout for several weeks until it starts to feel like its getting easier... then change it up again by adding more sprints, less rest/walking periods... you'll want to continue changing it up as it gets easier to keep your body from adapting to your workout. :)
Post further questions if you have any....
First of all.. GREAT JOB on changing up that cardio routine!!!
Yes! Eating a meal plan similar to the prior one posted will keep your metabolism revved up which should help you to lose some weight. However, you must remember that another very important factor in the fat loss equation is WEIGHTS! Weights are one of the most important things when it comes to fat loss. Without a good weight training regimen, your success will be slower than necessary and will be harder to maintain. Plus, the great thing about weight training is that while it can be a bit daunting when you're getting started, most of the the moves are easy and alot of them require only your body weight so you don't need special equipment when getting started. You could go buy yourself a couple sets of dumbells and be on your way!
I'm glad you enjoyed that treadmill workout! Yes, you can definitely feel the difference when you kick it up a notch. Do that workout for several weeks until it starts to feel like its getting easier... then change it up again by adding more sprints, less rest/walking periods... you'll want to continue changing it up as it gets easier to keep your body from adapting to your workout. :)
Post further questions if you have any....