Need to drop 15 lbs.

[jnuts]

Hi,

I need some help w/ my diet. I'm female 5'6 135, trying to drop to 120 w/out losing muscle, sluggish metabolism. 3-4 days weights. I take muscle classes and lift free-weights 3 days upper/1 day lower. 4-5 days cardio for 40 min. running or step-mill.

meal 1- 1/2 cantaloup or 1 orange, 1 c. coffeew/non-fat creamer
then workout
meal 2- 1/2 ultra met-rx w/1/2 banana, 1 tsp. nat. pb, flax seed
meal 3- 1 can tuna 2 cups steam veggies, 1 apple
meal4- 1/2 ultra met-rx w/ 1 tsp. nat. pb
occasional snack at night 2 c. air-popcorn

Any suggestions......I want to try to keep muscle just drop the mid-section weight and hip fat.

Mrs. Jnuts

 

[Mr.X]

I need some help w/ my diet. I'm female 5'6 135, trying to drop to 120 w/out losing muscle, sluggish metabolism. 3-4 days weights. I take muscle classes and lift free-weights 3 days upper/1 day lower. 4-5 days cardio for 40 min. running or step-mill.
first piece of advice from me (that you will hear as long as you're on this board)....TOO much fruit! fruit is like death in my view ...fructose is 4x more likely to be stored in the liver so it's 4x more likely to be stored as fat

meal plan revised in bold
meal 1- 1/2 cantaloup or 1 orange, 1 c. coffeew/non-fat creamer
then workout
1/2 cup oatmeal, 40 g protein mixed in
meal 2- 1/2 ultra met-rx w/1/2 banana, 1 tsp. nat. pb, flax seed
good meal
meal 3- 1 can tuna 2 cups steam veggies, 1 apple
drop the apple...add 1 tbsp. flaxseed oil
meal4- 1/2 ultra met-rx w/ 1 tsp. nat. pb
occasional snack at night 2 c. air-popcorn
good meal...add 15g fiber psyllium husk fiber....
you can purchase Phusk at: www.beyond-a-century.com

Mr.X

Mrs. Jnuts [/B][/QUOTE]

 

[jnuts]

thanks, do u think 4 meals is enuf?? or should i add 2 more sm. meals

Mrs. Jnuts

 

[Mr.X]

thanks, do u think 4 meals is enuf?? or should i add 2 more sm. meals

Mrs. Jnuts

You can add 2 more snack meals...
2 protein shakes w/ flaxseed in them would be good

Mr.X

 

[jnuts]

Alright, thanx Mr. X

 

[gonelifting]

May I jump in and ask about how long would someone expect to lose the 15 pounds with the diet you gave her. The person would be the same stats as Mrs. Jnuts. I know everyone is different but just a ballpark would do. 1month 2 months 3WEEKS??? Thanks

 

[jnuts]

yes. good question?

 

[Mr.X]

May I jump in and ask about how long would someone expect to lose the 15 pounds with the diet you gave her. The person would be the same stats as Mrs. Jnuts. I know everyone is different but just a ballpark would do. 1month 2 months 3WEEKS??? Thanks

That's a hard one, I'll be honest w/ you...IT'S TOO! variable, but here, I'll try for you:

daily cal deficit = 300cal.
weekly deficit= 2100cal.
montly deficit = 9300 cal.

15lbs. of FAT = around 57000 (mix of ketone and FFA)
57000cal total/300cal. per day = 190days/31 days a mo=6mo

Mr.X

 

[gonelifting]

So you`ll be just in time for that 4th of July BBQ. lol thanks X

 

[jnuts]

I think, if one did 2 cardio sessions, 1 in the a.m. on an empty stomach and 1 in the p.m. low intensity with 3-4 weight workouts you could lose it in 3-4 months. thats just my input, it does vary person to person.

Mrs. Jnuts