After going over all the advice & posts here that I can find I've tried to create a plan for myself & I totally welcome any advice or changes that you have for me. My goal is to lose fat & tone up - to go from 180lbs to a more healthy ( and better looking) weight/body. I'm 5'4" & 35years old. I don't know what my goal weight should be but I really want to look hot.
How's this???
Workouts:
Sunday - Friday
30 min cardio in the am on an empty stomach.
30 min cardio pm after weight workout
Heavy lifting (as much as I can do with proper form to make 12 reps only for 3 sets per exercise)
Monday & Thursday Upper body
Tuesday & Friday Lower body
Wed, Sat & Sunday off for muscle rest/rebuilding
Diet (meals about 2 1/2 - 3 hrs apart)
Sunday - Fri (Sat being a cheat day - not going too overboard)
3/4 C Cream of Wheat or Oatmeal with Splenda & 1 whole + 5 egg whites
NitroTech Protein shake made with H20
4oz ckn or turkey with 4 oz red potatoes (or brown rice) & 10 almonds
NitroTech Protein shake made with H20
4oz ckn or turkey with green beans or salad with 1 tbsp olive oil & vinegar
NitroTech Protein shake made with H20 & 1 tbsp natty p.b.
Occasionally use salsa, lo carb bbq sauce or ff sr cream to break up the blandness. Substitute eye of round for ckn or turkey sometimes. mix up the veggies & eat lots of them.
Now I have some questions:
Can I add veggies to any of my meals (greens, salads, peppers, etc.)
I have no idea if this will be right calorie-wise & the right mix of carbs/fats/proteins. I have taken bits & pieces from other people's plans.
Should I take Glucorel-R on my cheat days. I saw that Daisy Girl liked to use that.
Also is there anyplace for Lowfat Cottage cheese to fit in?
I will be taking a multivitimin/mineral & calcium. Anything else I should consider?
Also my schedule is screwy. I work from 7am - 6:30pm. So my workouts will need to be before & after. am cardio will be about 5:30am & pm cardio/weights will be after 7pm. My meals will end up being at something like 7am, 10am, 1pm, 4pm, 7pm & 10pm. With bedtime being around 11:30pm.
Does this sound ok? Please please please any criticizm, advice, changes you would make are more than welcome. I want to become a whole new me ASAP!!! Thank you all in advance!!!!!
A Very Excited to Make a New Me...Cat
How's this???
Workouts:
Sunday - Friday
30 min cardio in the am on an empty stomach.
30 min cardio pm after weight workout
Heavy lifting (as much as I can do with proper form to make 12 reps only for 3 sets per exercise)
Monday & Thursday Upper body
Tuesday & Friday Lower body
Wed, Sat & Sunday off for muscle rest/rebuilding
Diet (meals about 2 1/2 - 3 hrs apart)
Sunday - Fri (Sat being a cheat day - not going too overboard)
3/4 C Cream of Wheat or Oatmeal with Splenda & 1 whole + 5 egg whites
NitroTech Protein shake made with H20
4oz ckn or turkey with 4 oz red potatoes (or brown rice) & 10 almonds
NitroTech Protein shake made with H20
4oz ckn or turkey with green beans or salad with 1 tbsp olive oil & vinegar
NitroTech Protein shake made with H20 & 1 tbsp natty p.b.
Occasionally use salsa, lo carb bbq sauce or ff sr cream to break up the blandness. Substitute eye of round for ckn or turkey sometimes. mix up the veggies & eat lots of them.
Now I have some questions:
Can I add veggies to any of my meals (greens, salads, peppers, etc.)
I have no idea if this will be right calorie-wise & the right mix of carbs/fats/proteins. I have taken bits & pieces from other people's plans.
Should I take Glucorel-R on my cheat days. I saw that Daisy Girl liked to use that.
Also is there anyplace for Lowfat Cottage cheese to fit in?
I will be taking a multivitimin/mineral & calcium. Anything else I should consider?
Also my schedule is screwy. I work from 7am - 6:30pm. So my workouts will need to be before & after. am cardio will be about 5:30am & pm cardio/weights will be after 7pm. My meals will end up being at something like 7am, 10am, 1pm, 4pm, 7pm & 10pm. With bedtime being around 11:30pm.
Does this sound ok? Please please please any criticizm, advice, changes you would make are more than welcome. I want to become a whole new me ASAP!!! Thank you all in advance!!!!!
A Very Excited to Make a New Me...Cat
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