Kristal's Fitness Plan

[kristal]

Meals:

Meal 1: 8:00a.m.

1 cup Kashi Go Lean Crunch with ½ cup skim milk OR ½ cup egg beaters with a piece of whole grain toast with ½ tbs all natural peanut butter

Meal 2: 11:00a.m.

Apple, 15 almonds

Meal 3: 2:00p.m.

Usually a Sandwich of some sort… either homemade chicken salad with apples and cottage cheese or ¼ tin of tuna with cottage cheese, I top the sandwiches with lettuce, tomato and cucumber on whole grain bread

Meal 4: 4:30p.m.

Mixed green salad with assorted veggies and usually a hard boiled egg (sometimes I mix some cottage cheese in for extra protein)

Meal 5: 6:30p.m.

On workout days I will have baked fish (tilapia or haddock) and mixed greens salad OR chicken breast and mixed greens salad

On non-workout days, usually just a mixed greens salad with assorted veggies and cottage cheese

Meal 6: 9:00p.m.

Optional (If I am hungry)

1/2 cup of frozen blueberries mixed with ¼ cup of cottage cheese (MmmMmm favourite snack)


Add a ISOFEMME protein shake into the equation around 6:30 on workout days as well.


Workouts:

Monday, Wednesday and Friday

25 minutes of HIIT on the treadmill - 1 min at 9 mph - 1 min of 4.5 mph - 7-10 reps. 5 minute warm up/cool down

Tuesday, Thursday and Saturday

10 min cardio warm up

Chest Press: 3 sets x 12 reps

Low Row: 3 sets x 12 reps

Shoulder Press: 3 sets x 12 reps

Bicep Curl: 3 sets x 12 reps

Tricepts Press Down: 3 sets x 12 reps

Leg Press: 3 sets x 12 reps

Abs: 50 bicycle crunches, 2 sets of 15 leg raised crunches, 3 sets of 15 regular crunches, 3 sets of 15 side crunches, both sides

5 minutes of stretching

This strength routine was given to me by the trainer at the gym who did orientation with me. I just started going about a month ago… I am thinking it needs some work? But I am so new to the weight lifting thing so I don’t know where to tweak… assistance is appreciated!

Goals:

To lose fat and tone up -> I will post pictures later tonight for you to see that I have A LOT of toning to do.

Questions:

Should I be drinking a protein shake after each gym visit? Or just days where I am lifting?

A typical day of eating for me usually consists of 1400 Calories, 80 grams of Protein, 130 grams of carbs and 25 grams of fat. Is this ok in regards to meeting goals?

Any suggestions on any part of this are appreciated. I am fairly new to the whole gym thing, so bare with me if something doesn't make sense LOL

[Boss Man]

Meals:

Meal 1: 8:00a.m.

1 cup Kashi Go Lean Crunch with ½ cup skim milk OR ½ cup egg beaters with a piece of whole grain toast with ½ tbs all natural peanut butter

(Not bad, but potentially have beaters with the Cereal option, as the Protein from Milk may be a little low, depending on how much you have.)

Meal 2: 11:00a.m.

Apple, 15 almonds

(I'd give the Apple time to digest, so it isn't interefered with by the Almonds. About 10-15 minutes should do. I'm curious though, why 15 Almonds, as a specific amount?)

Meal 3: 2:00p.m.

Usually a Sandwich of some sort… either homemade chicken salad with apples and cottage cheese or ¼ tin of tuna with cottage cheese, I top the sandwiches with lettuce, tomato and cucumber on whole grain bread

(Apple wouldn't digest too well in the Salad, and you could switch Cottage Cheese, for low Fat Cheese, as Low Fat Cheese has a slightly more beneficial Fat makeup and is more Protein rich.)

Meal 4: 4:30p.m.

Mixed green salad with assorted veggies and usually a hard boiled egg (sometimes I mix some cottage cheese in for extra protein)

(Good, but I think you'd need more Protein there, as small Eggs yeild 6g, large ones 8g.)

Meal 5: 6:30p.m.

On workout days I will have baked fish (tilapia or haddock) and mixed greens salad OR chicken breast and mixed greens salad

(Good stuff.)

On non-workout days, usually just a mixed greens salad with assorted veggies and cottage cheese

(Not bad. I would though if you're regularly consuming even low Mercury Fish, not to exceed 100g, (3.5OZ), and don't have the Tuna as well, as you need to be sure you're giving the body adeqaute ability to Chelate the Mercury back out.

I can't say 100g is being too conservative, but I think it's a sensible limit. Plus you could split it two ways, and have 50g Fish twice a day, then increase the missing Protein with things like Lentils, Peas, Beans, Mushrooms and Rice, then use a Carb source like Tomatos, Peppers, Cucumber, Veggies etc etc, to top up Carbs.)

Meal 6: 9:00p.m.

Optional (If I am hungry)

1/2 cup of frozen blueberries mixed with ¼ cup of cottage cheese (MmmMmm favourite snack)

(Wouldn't bother with Sugary and Acid Fruit in the Evening. Could have Low Fat Cheese, and sub the Fruit, for a different kind like Tomato. As then you could have some Low Fat Cheese on some Tomato halves, and grill them for example.)

Add a ISOFEMME protein shake into the equation around 6:30 on workout days as well.
Questions:

Should I be drinking a protein shake after each gym visit? Or just days where I am lifting?

(After each one. You still need the calories for any workout day, as you're ramping metabolism up.)

A typical day of eating for me usually consists of 1400 Calories, 80 grams of Protein, 130 grams of carbs and 25 grams of fat. Is this ok in regards to meeting goals?

(Nope. You need more calories. I wouldn't increase too quickly though, incase you get quite a bit of Fat conversion from the excess. You can get around this though to some extent, by adding rougly 50 calories more per meal, to a 6 meal a day strategy, which is 300 a more a day.

There's two ways ot potentially do this I feel.

1. 5g Protein, 5g Carbs, 1g Fat, (49 calories).

2. 5g Carbs, 3-4g Fats, (47-56 calories approx.)

Let your Metabolism adjust for a week or two, then do it again, until your cals are around the 2,100, 2,200 mark. I think either method will do second time around, although I think you'd benefit from doing method one first time round, in line with one or two comments I made earlier.)

[oscarmadison]

Boss can you explain the digestion of fruits for 10-15 minutes prior to eating anything else?

How do we know each fruit is separated sufficiently from the next chewed substance and absorbed? Is it the nature and pathway of absorption?

Also why isn't a tomato a fruit to be separately digested?

I eat peaches or pears for breaky in oatmeal and am trying to understand the 10 minute separation of fruit in digestive time lines.
(I enjoy the sweetness with porridge)

Are there other foods that need to be specifically timed or eaten in proper order?



Thank you
Oscar

[kristal]

Thanks Boss Man! Your input is greatly appreciated and I will be sure to slowly increase calories... I knew they were too low, but fear actually increasing them and gaining weight, but I will give it a shot.

LMAO @ the almonds comment... honestly, I don't have a specific reason for 15... I just count out 15 every time I eat them... It's the magic number I guess... ????? Maybe a little O.C.D.? Who knows. How many do you suggest I eat?

Is Protein/Carbs/Fat ratio ok? Or should I try to increase protein more and decrease carbs? And how much fat should I be getting in a day when I am trying to lose fat? I have done lots of research on many different websites and I just find I am more confused afterwards than when I started.... so much information out there, and you don't know who to believe... one site says one thing and the other says the complete opposite. It's confusing. lol

[swanso5]

typical day of eating for me usually consists of 1400 Calories, 80 grams of Protein, 130 grams of carbs and 25 grams of fat. Is this ok in regards to meeting goals?

i calculated 1081cals...

definitive information (which is also scattered on the forum) is here:

http://www.uponlinetraining.com/articles/0002.html

http://www.uponlinetraining.com/articles/0001.html

a bit of a read but great info if i do say so myself

[Boss Man]

Oscar. Yes Tomatos are Fruits, but I bascially refer to what are called the Sugaray, Acid, Sub-acid Fruits.

Those don't digest in the Stomach too well when mixed with other foods, like say in Cereal Bars, Cereals, Yoghurts, or as desserts or with snacks etc etc, so they need to be eaten fiurts as it's better for them.

Most frutis like that cna digest in around 30 minutes, as they have little in them, but Fruit sugars and a bit of Fibre, so eating them first, and giving them 10-15 minutes, assists digestion.

Some Fruits, what I sometiems call Dinner fruits, like Tomato, certainly and probably Peppers and Cucumber, should digest better in many instances like in Salads, with Meat, Fish etc etc, so they're okay to mix in opinion.

[kristal]

Ok, so here are pictures... I would really like some advice on how to tone up body so it actually looks decent lol... I have weight down to 121-123ish (changes every time I step on the scale) but I still feel icky in a bathing suit.

http://s614.photobucket.com/albums/tt22 ... g&newest=1

http://s614.photobucket.com/albums/tt22 ... g&newest=1

http://s614.photobucket.com/albums/tt22 ... g&newest=1

http://s614.photobucket.com/albums/tt22 ... g&newest=1

backside DEFINITELY needs some work... any suggestions are appreciated.


I have made the appropriate changes to diet as suggested above.


Thanks in advance

[swanso5]

girls are so harsh on themsleves...

you're not far off though

if you've made the above changes to food then that's fine, you'll need to alter your training...a program with the same sets and reps for each exercise is not good and you need more compound exercises in there

have a peek around here:

http://www.uponlinetraining.com/services.html

[kristal]

Thanks Swanso. I will be sure to change up strength routine. I knew it wasn't that great, however I have been seeing some results, but I feel like the amount of effort and time I am putting in, I should be seeing much better results.

I will give it a tweek and post back with progress.

Great info btw!

[kristal]

Hey all!

So here is new workout that I am going to begin starting next week. Please let me know your thoughts and suggestions!

Monday:

Barbell Chest Press: 8-10 Reps for 3 Sets
Pull Ups (Assisted): Perform as many pull-ups as I can for 3 sets.
Standing Military Shoulder Press: 8-10 Reps for 3 Sets
Barbell Squat: 8-10 Reps for 3 Sets
Standing Calf Raise: 15 Reps for 3 Sets
Dumbbell Bicep Curls: 8-10 Reps for 3 Sets
Tricep Bench Dips: Perform as many dips as I can for 3 sets.
Back Extensions: One Set of 15
Swiss/Stability Ball Ab Crunches: 20-25
Bicycle Crunches: 50

Tuesday:

25 minutes HIIT on treadmill

Wednesday:

Dips: Perform as many reps as possible for 3 sets
Cable Rows: 8-10 Reps for 3 Sets
Seated Dumbbell Shoulder Presses: 8-10 Reps for 3 Sets
Barbell or Dumbbell Deadlifts: 8-10 Reps for 3 Sets
Standing Calf Raises: 15 Reps for 3 Sets
Dumbbell Hammer Curls: 8-10 Reps for 3 Sets
Seated Dumbbell Tricep Press: 8-10 Reps for 3 Sets
Back Extensions: One Set of 15
Hanging Leg Raises/Roman Chair (Abs): Perform as many as you can for 3 sets

Thursday:

25 min HIIT on Treadmill

Friday:

Dumbbell Chest Press (Vary the position of the bench from flat to incline across sets): 8-10 Reps for 3 Sets
Bent Over Dumbbell Rows:8-10 Reps for 3 Sets
Upright Rows (Dumbbell or Barbell): 8-10 Reps for 3 Sets
Leg Press: 8-10 Reps for 3 Sets
Standing Calf Press: 15 Reps for 3 Sets
Reverse Bicep Curls: 8-10 Reps for 3 Sets
Lying Tricep Dumbbell Extensions (â€