Advice on program/diet
Moderators: Boss Man, cassiegose
Advice on program/diet
I would like some suggestions on programs/diets to follow to reach goal. I want to have a great beach body. I weigh about 180 lbs. @ 5' 9". fat seems to gather mostly around and lower back. chest is also a little too soft. Any advice would be appreciated.
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cassiegose
- VETERAN
- Posts: 2525
- Joined: Fri May 09, 2008 6:06 pm
- Location: Prineville Oregon
current schedule
TOE TOUCHES 4 count
JUMPING JACKS 4 count
PUSHUPS
TRUNK TWISTS 4 count
OVERHEAD PRESS
CRUNCHES
CURLS
HEEL-TOE MOUNTAIN CLIMBERS
TRICEP CURLS
OBLIQUE CRUNCH
SQUATS
SHOULDER LIFTS
3 SETS- 10 REPS- M/W/F
30 MIN RUN- T/TH/SAT
I really don't have a diet laid out to follow.
Usually oatmeal and toast for breakfast or cold cereal.
Lunch is something like a turkey or ham or tuna salad sandwich and maybe some chips and a fruit bar.
Dinner would be baked chicken or fish or extra lean ground beef in chili or spagetti, all with 2 or 3 veggies.
Snacks are either fruit or PB and crackers. Occasionally some frozen yogurt or even some chocolate.
JUMPING JACKS 4 count
PUSHUPS
TRUNK TWISTS 4 count
OVERHEAD PRESS
CRUNCHES
CURLS
HEEL-TOE MOUNTAIN CLIMBERS
TRICEP CURLS
OBLIQUE CRUNCH
SQUATS
SHOULDER LIFTS
3 SETS- 10 REPS- M/W/F
30 MIN RUN- T/TH/SAT
I really don't have a diet laid out to follow.
Usually oatmeal and toast for breakfast or cold cereal.
Lunch is something like a turkey or ham or tuna salad sandwich and maybe some chips and a fruit bar.
Dinner would be baked chicken or fish or extra lean ground beef in chili or spagetti, all with 2 or 3 veggies.
Snacks are either fruit or PB and crackers. Occasionally some frozen yogurt or even some chocolate.
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cassiegose
- VETERAN
- Posts: 2525
- Joined: Fri May 09, 2008 6:06 pm
- Location: Prineville Oregon
Oh boy! We need to work on that diet plan of yours!!
First of all... You need to be eating every 2-3 hours. This means instead of breakfast, lunch, and dinner youre doing Meal 1, Meal 2, Meal 3, Meal 4, Meal 5, Meal 6 (and meal seven if necessary). Each meal should have about the same number of calories and each meal MUST include a protein and some form of carb (fruit, veggie, or complex carb). So a typical day for you could look something like this:
Meal 1: oatmeal with 1 whole egg and 3-6 eggwhites OR high fiber low sugar cereal with the eggs, or whole wheat toast with nut butter spread and eggs. (I used eggs as the protein source on that example as those are typically a breakfast food. You can eat any other kind of protein in there that you choose).
Meal 2: fruit, lean protein, healthy fat (nuts, avacado slices, nut butter)
Meal 3: sandwhich on whole grain bread (hold the mayo and fatty condiments) with large salad or veggies and some form of healthy fat (avacado slices go great on sandwhiches and salads). Hold the fruit bar and chips here... those aren't the best choices.
Meal 4: lean protein, veggies, healthy fat
Meal 5: Dinner looks great. Make sure you're using the leanest varieties of red meat, or simply buy lean ground turkey or chicken as those are usually a little leaner than the red meat. Also, remember to go for whole grain on all of your carbs. So the pasta for the spaghetti should be whole wheat. Same goes for all flour, bread, couscous....
Meal 6: protein, veggies
This is a pretty strict example of a diet but I think it gives a pretty fair example of what you would need to be doing to seriously reach your goals.
Also, as RK said... Definitely get off of that current workout routine and switch to full body workouts three days a week. Go for exercises like lunge variations, squat variations, deadlift variations, pushup variations, bench press variations, dips, military press, row variations, and pullups if you can. This will help immensly! RK also mentioned HIIT cardio between weights. Are you familar with how to do High Intensity Interval Training?
Hope this helps,
Cassie
First of all... You need to be eating every 2-3 hours. This means instead of breakfast, lunch, and dinner youre doing Meal 1, Meal 2, Meal 3, Meal 4, Meal 5, Meal 6 (and meal seven if necessary). Each meal should have about the same number of calories and each meal MUST include a protein and some form of carb (fruit, veggie, or complex carb). So a typical day for you could look something like this:
Meal 1: oatmeal with 1 whole egg and 3-6 eggwhites OR high fiber low sugar cereal with the eggs, or whole wheat toast with nut butter spread and eggs. (I used eggs as the protein source on that example as those are typically a breakfast food. You can eat any other kind of protein in there that you choose).
Meal 2: fruit, lean protein, healthy fat (nuts, avacado slices, nut butter)
Meal 3: sandwhich on whole grain bread (hold the mayo and fatty condiments) with large salad or veggies and some form of healthy fat (avacado slices go great on sandwhiches and salads). Hold the fruit bar and chips here... those aren't the best choices.
Meal 4: lean protein, veggies, healthy fat
Meal 5: Dinner looks great. Make sure you're using the leanest varieties of red meat, or simply buy lean ground turkey or chicken as those are usually a little leaner than the red meat. Also, remember to go for whole grain on all of your carbs. So the pasta for the spaghetti should be whole wheat. Same goes for all flour, bread, couscous....
Meal 6: protein, veggies
This is a pretty strict example of a diet but I think it gives a pretty fair example of what you would need to be doing to seriously reach your goals.
Also, as RK said... Definitely get off of that current workout routine and switch to full body workouts three days a week. Go for exercises like lunge variations, squat variations, deadlift variations, pushup variations, bench press variations, dips, military press, row variations, and pullups if you can. This will help immensly! RK also mentioned HIIT cardio between weights. Are you familar with how to do High Intensity Interval Training?
Hope this helps,
Cassie
Once again, Cass is on the money....heres some addition info
Cassies advice is great. But understanding additional reasons why she is right is just as important to keep you motivated ALL the time, not just some of the time. HIGH NUTRITION/low carb foods at each of Cassie's 2-3hr feedings per day, is KEY. IN GENERAL, eliminate ALL things white like your chips and your pasta. Imagine pasta and chips as your back and lower fat's BEST FRIEND, literally. Because everytime you ingest them, a small portion in and of itself isn't "bad" per se, but the nutrition swap for those calories is nearly pointless, they are empty, near-nutritionless carbs. Add on top of that-- it takes very little portions of chips or pasta to go above and beyond what your body needs in each feeding (for you, I'd start with 25-30 NET CARBS as your starting point for each meal, every 3 hrs) and whatever amount you ingest over that requirement will be stored---yep, you guessed it---right next to your back and fat. This I can guarantee you. NOW---knowing this, work in exactly what Cassie tells you to, food-wise, and I certainly am here to help you as well.
You would be an excellent candidate for plan because your persistence and your workout thus far, while not taxing, is still enough if you are armed with the right diet. Cassie will even tell you---everything you put in your body is AT LEAST 75% of the battle when transforming your body. Feel free to email me at your convenience. -pete
You would be an excellent candidate for plan because your persistence and your workout thus far, while not taxing, is still enough if you are armed with the right diet. Cassie will even tell you---everything you put in your body is AT LEAST 75% of the battle when transforming your body. Feel free to email me at your convenience. -pete