Help/Advice for a lifestyle diet/workout routine

[MariaGK1]

Hey i'm Maria and new to this. i am currently 19 5'7 and 125lb's (an athlete) just looking to maintain my weight and be more on the muscular/lean side than skinny side

i do cardio (30 min @ 7mph on treadmill + 5 min cooldown @ 4mph) 6x a week

and

weightlift upper body with 20lb dumbells and moderate squats and lower body lifts as well (not so consistent/diligent with lifting routines) 3x a week

i'm just looking to maintain my weight and remain having a muscular build if not get even stronger

any help with how much my daily caloric intake should be? what should my diet consist of? critique of my workout? any additional advice would be greatly appreciated as i already know the people on this site are extremely intelligent and provide extensive valid and useful information!


thank you

 

[vixensghost]

Sweety!You are doing cardio 6 times per week? Oh my!It sounds as if you are trying to lose weight rather than maintain!? I could be wrong....

 

[Thandie]

Hey i'm Maria and new to this. i am currently 19 5'7 and 125lb's (an athlete) just looking to maintain my weight and be more on the muscular/lean side than skinny side

i do cardio (30 min @ 7mph on treadmill + 5 min cooldown @ 4mph) 6x a week

and

weightlift upper body with 20lb dumbells and moderate squats and lower body lifts as well (not so consistent/diligent with lifting routines) 3x a week

i'm just looking to maintain my weight and remain having a muscular build if not get even stronger

any help with how much my daily caloric intake should be? what should my diet consist of? critique of my workout? any additional advice would be greatly appreciated as i already know the people on this site are extremely intelligent and provide extensive valid and useful information!

thank you

That's defenitely way too much cardio.
If you want to build muscles and stay lean, you should lift heavy. 20lbs is a good start, but don't stay with the same weight. You're an athlete, you should be able to manage that.
Cardio, try to cut it down to 4x per week. Don't do the same exercise over and over, since your body will adapt to it. Also, vary the pace. Hight intensity and lower intensity.
If you vary your exercises your body will be shock and will respond much better.
I hope this help..

 

[vixensghost]

I'd like to see her diet too. It will give us an idea of where she's at in her eating "skills".

I could not imagine doing cardio 6 times a week???!!! Typo?

 

[Bikini Mod]

Boy look at Ms Vixenbabe and Ms Thandie go on with their bad selves!

Both women are 100% dead on in their assessments.

We needa see your diet as diet is KEY.

And I would like to know how long you have been doing so much cardio. Is this something you just started last week or something you have been doing consistently for some time?

Oh yea... and welcome!

 

[MariaGK1]

i have been doing this cardio for about a month or so, my diet varies so much thats why its been hard for me to get in a diet ut for breakfast i typically have a bowl of cereal with soymilk, i probably have double the "specific serving size" cause i dont measure things. i usually wake up at 12, so my "breakfast" is my lunch... and then i will snack on a fruit 3 hours later, then i will have dinner which i just eat what my mother cooks...as everyone can see i am definetly not on any type of routine...although i would like opinions and reactions to help me just to have the knowledge...my dinners consist always always with green vegetables, and either some kind of meat/and or pasta. After dinner i always snack on fruits/vegetables/lowfat yogurt for the rest of the night. Very unstructured i am aware and i apologize. But thats what i am looking for, structure from people who know. The thing is i am not trying to be a body builder although i respect EVERYONE who does it because it requires an immense amount of work, i just want to stay healthy, muscular, fit and maintain my weight in a way that i can feel satisfied will work instead of my unstructured habits that dont feel quite effective.

As for too much cardio, i play on a college soccer team we get tested on cardio and thats why i do so much, so far it hasnt effected my weight at all it could be because my body has adjusted to the same routine every day (like someone posted).

if there are any other questions or things people want to know or anything at all please feel free to respond i already appreciate all the responses!

thank you, i will be checking back repeatedly so no worries your posts are not going to shame!


Maria


p.s thanks for putting in the time to read this and help me out

 

[MariaGK1]

sorry to bother? anyone reading this i am still checking back every couple of hours! i know you are all busy helping other people also!! thanks!

 

[vixensghost]

sorry to bother? anyone reading this i am still checking back every couple of hours! i know you are all busy helping other people also!! thanks!

I'm sorry sweetie. I've been busy as hell on this end with my job. They expect me to work--THE nerve of 'em right? lol


I'm a tad bit worried here in regards to your eating. Well, the lack there of to be honest. It seems you are not getting enough to eat by what I read above. You only eat breakfast of cereal then ncak on fruit in the afternoon?

I have NO idea how you can train on so little food. WOW. You'd have to pick my butt up from the floor. No kidding.

Could YOU please keep track of EXACTLY what you eat during your day? WRITE it down and post it for us. I may be going a bit nuts, but it does NOT seem like you are eating enough to me.

You are playing soccer too? I'm clutching my heart....

 

[MariaGK1]

haha no i completely understand why youd be busy! your skills are needed elsewhere as well!

i know it does seem crazy but i can assure you my eating habits are way more than what i posted. what i am trying to say is that everything i do, my lifestyle, is unstructured, in fact the complete opposite of what atypical bodybuilder does. That is in fact why i decided to post a thread because i want that organized eating/workout routine that works so well for everybody. i'm really not looking for weightloss, i have no concept on what is right for the body (i know the basics such as, whole grains, fruits and vegetables and lean protein) but i have no idea how to encorporate everything together.

With that being said! i will post by the end of the night everything i have eaten today..

so far (it is now approx 4pm)

Wake up at 12 noon (its summer for me so i have no obligations )

Gym 30 min cardio (7mph) + 5 min cool down (4mph)

Meal 1 12:45pm (right after workout)( 2 cups of cheerios w/ 1/2 cup organic vanilla soymilk)

Snack 1 3pm (2 cups seedless grapes)




as for soccer i am not also playing soccer i go back to school august 5th in which my entire workout routine will change, this is just for a 2 month period, to maintain my weight and get stronger for my preseason


i am well aware of how UNAWARE i am in doing things correctly so please bare with me!

thanks so much again


Maria

 

[vixensghost]

I need to come cook for you, Maria. lol Today is not looking so good so far. I have to be honest.

Please keep track of three days of eating for us so we can get a better "feel" for your eating rituals. K?

 

[localgirl]

I would imagine if your on a soccer team you are gettin ample excerise w/ all the practice & what not.

Theres some sticky's at the top of the threads, you should go through them.
very very helpful!

 

[MariaGK1]

ok thank you from everyone, i will post on friday to let you know my exact daily lifestyle this week so everyone can get a better idea of my life and how much work it needs

thanks so far from everybody!

Maria

 

[Thandie]

haha no i completely understand why youd be busy! your skills are needed elsewhere as well!

i know it does seem crazy but i can assure you my eating habits are way more than what i posted. what i am trying to say is that everything i do, my lifestyle, is unstructured, in fact the complete opposite of what atypical bodybuilder does. That is in fact why i decided to post a thread because i want that organized eating/workout routine that works so well for everybody. i'm really not looking for weightloss, i have no concept on what is right for the body (i know the basics such as, whole grains, fruits and vegetables and lean protein) but i have no idea how to encorporate everything together.

With that being said! i will post by the end of the night everything i have eaten today..

so far (it is now approx 4pm)

Wake up at 12 noon (its summer for me so i have no obligations )

Gym 30 min cardio (7mph) + 5 min cool down (4mph)

Meal 1 12:45pm (right after workout)( 2 cups of cheerios w/ 1/2 cup organic vanilla soymilk)

Snack 1 3pm (2 cups seedless grapes)




as for soccer i am not also playing soccer i go back to school august 5th in which my entire workout routine will change, this is just for a 2 month period, to maintain my weight and get stronger for my preseason


i am well aware of how UNAWARE i am in doing things correctly so please bare with me!

thanks so much again


Maria

Hi Maria-
You said you don't want to be a bodybuilder, but you want to gain some muscles, no? That is bodybuilding! if you want to build muscles, you can gain 5lbs of muscles or 20lbs of muscles, is up to you. so what you're saying is, you dont want to get too big.
For that you need to eat real food: protein such as Chicken (if you're not vegetarian), eggs, turkey, fish. Carbohydrates such as: oatmeal, yams, brown rice, couscous. Cherrios, grapes and soy milk is not going to help you.
That's a lot of exercise with hardly any food.
In other words, you need to eat more. About 5-6 times a day.

 

[vixensghost]

I'm a bit worried what she's eating while running up and down the soccer field everyday in season! Heck, even if you were goalie your body needs more fuel! MY 12 year old eats more than what is listed above for food intake per day AS she's on a travel indoor soccer team in the winter months and 2 softball teams(slow pitch and fast pitch) in summer! Oy Vey!

Maria, please so NOT take my above statement as being harsh. I'm worried about you staving yourself. Your body is going to eat any MUSCLE you have if you are NOT feeding it the fuel it NEEDS!!!

 

[fitness-rubber]

I'm a bit worried what she's eating while running up and down the soccer field everyday in season! Heck, even if you were goalie your body needs more fuel! MY 12 year old eats more than what is listed above for food intake per day AS she's on a travel indoor soccer team in the winter months and 2 softball teams(slow pitch and fast pitch) in summer! Oy Vey!

Maria, please so NOT take my above statement as being harsh. I'm worried about you staving yourself. Your body is going to eat any MUSCLE you have if you are NOT feeding it the fuel it NEEDS!!!

+1. I've gone down that path in the past, and it takes a long time to move beyond that space...

 

[MariaGK1]

no worries, ill take any advice from you experts!

so far today

woke up at 12 and went to gym, 30 min cardio and bicepts, tricepts, chest, and abs

usual breakfast of 2 cups of whole grain cereal and cup of soymilk (after workout) around 1pm

3pm apple w/ 2 tablespoon of natural peanut butter

6pm dinner was takeout chinese with the fam i got chicken and broccoli and vegetable soup with brown rice

snacking now on approx 1/2 cup of nonfat cottage cheese and an apple

 

[vixensghost]

I'm no expert..

I'll respond when I get more time. I'm off to a meeting.

 

[vixensghost]

May I ask why you wake up so late in the day?lol I laugh, but I'd like to know if you do not mind.

Chinese take-out huh? Sounds good. However, I'm a food freak and the MSG in that stuff makes me walk away from take-out places.Yeah, I'm kinda funny like that. I rather enjoy making my own Chinese food so I know what's in it. Just me nagging-sorry.

Um, did you read what I read about my lil girl eating more than you? How do you feel about that statement? I make sure she has more than an apple in the afternoon IF she is going to hit the field or the weight training room at school.

I'd also like to ask you where your coach comes into play WHEN you are training for soccer? Does he/she NOT go over ANY form of nutrition guidelines? HUGE pet-peeve of mine-HUGE. How can they expect their athletes to be the best if they are NOT giving these guys and gals a total program? Drives me insane...

I've lost track, how many days have you done cardio this week again?

 

[MariaGK1]

i wake up late because i go to bed late, and i have no job

i'm not doing soccer now but during soccer my life is a whole different story, lots of pasta, and carbs, and then during our off season when we lift its also different as well, but right now im on my own so i dont know what to do im not playing soccer right now just doing my own thing.

cardio is important because i get tested on my endurance when i go back to school, so i try to do 30 min 6 days a week at a relatively low intensity for me (7mph) in which i could probably talk to somebody while i am doing it

i want to get strong though, i am pretty muscular now being that all spring semester (january through may) our school provides us with a lifting and conditioning program in which i am not in control of how i exercise/lift


i basically posted on this forum because as much as i want to remain physically fit in the conditioning sense, i want to maintain the muscle i have built from january and continue on to get stronger.


i am well aware that when i am not being monitored i have no idea how to correctly eat or do anything to keep my shape this is why i asked.

is there anyone that could suggest a workout/diet regime for me to maintain my weight of 125 even gain some in muscle? while at the same time maintain my cardiovascular fitness as well?


tha

 

[vixensghost]

Wellll, I was trying to help! It "appears" I've failed....

 

[Thandie]

Wellll, I was trying to help! It "appears" I've failed....

I have giving you a sample to eat and gain muscles.

I feel I failed as well...

 

[MariaGK1]

oh no! nobody has failed please.. apparently i am failing myself because i am very uneducated about my nutrition and health! i always cant wait to check back on this site to see what everyone has to say. i hope you didnt take that last post harshly i meant nothing of the sort and i apologize! i appreciate and have taken in everything everyone has been saying!!

MAria