Urgent help needed! I need to be party ready for Easter

[agua_fresca]

Hi guys... I love this site, I have been followed the forums pretty often, however, I do not post much.

I need help from the experts. I have been lifting for about 5 years and I love it. Overall I feel ok with my body and follow a healthy diet.

Even if my body is strong and pretty lean, I would like to cut to look leaner and loose some weight. I have a party on Easter and I would like to lose about 10 pounds by then.

My stats, 5'2", now 119 pounds (ouch!) 36 years old. I do everyday 40 min of cardio (please do not tell me I have to cut down cardio... I enjoy it)and then upper body - lower body split alternate. I go to the gym everyday, 1 day off.

Diet: 4 meals: protein in every meal and veggies.
Breakfast 3 Egg white omelette with ham and fat free cheese in the morning.
Lunch 5 ounces Chicken with veggies
Snack 5 ounces of potein and grilled veggies
Dinner : Protein shake or homemade butternut squash soop with fat free cheese.
I cannot still put down the cream in my coffee.

1 cheat day : that normally did not hinder my weight loss, but now should be key.
I have been trying to diet down (I have done things that worked wonders in te past but for some reason, it old receipees do not work now).
I am open to any suggestions about the diet. I am ready to take the challenge and see if I can be party ready for Easter.
Any suggestions will be greatly appreciated.

Saluditos

Agua

 

[Thandie]

Hi guys... I love this site, I have been followed the forums pretty often, however, I do not post much.

I need help from the experts. I have been lifting for about 5 years and I love it. Overall I feel ok with my body and follow a healthy diet.

Even if my body is strong and pretty lean, I would like to cut to look leaner and loose some weight. I have a party on Easter and I would like to lose about 10 pounds by then.

My stats, 5'2", now 119 pounds (ouch!) 36 years old. I do everyday 40 min of cardio (please do not tell me I have to cut down cardio... I enjoy it)and then upper body - lower body split alternate. I go to the gym everyday, 1 day off.

Diet: 4 meals: protein in every meal and veggies.
Breakfast 3 Egg white omelette with ham and fat free cheese in the morning. (Have the eggs with oatmeal or cream of buckwheat. It will give you energy to burn)
Lunch 5 ounces Chicken with veggies (Add a starchy carb in addition to veggies)
Snack 5 ounces of potein and grilled veggies (Same here)
Dinner : Protein shake or homemade butternut squash soop with fat free cheese. (Have fish and veggies instead)
I cannot still put down the cream in my coffee. (You'll put that cream down depending on how much you want to get in shape. Your call)

1 cheat day : that normally did not hinder my weight loss, but now should be key.
I have been trying to diet down (I have done things that worked wonders in te past but for some reason, it old receipees do not work now).
I am open to any suggestions about the diet. I am ready to take the challenge and see if I can be party ready for Easter.
Any suggestions will be greatly appreciated.

Saluditos

Agua

Welcome!

In addition to what I highlighted, I suggest you have 3 to 4 g of protein per serving.
Sorry, You are doing too much cardio. You should be doing 4 times a week. It'll serve you better to go at a better pace. You will not accelerate your progress by doing more cardio. Au contraire!

Saludos!

 

[Tatyana]

Would you mind posting your upper and lower body exercises and weights?

119 lbs is not heavy, do you know your bodyfat?

 

[agua_fresca]

Hi ladies and by the way happy day to all of you!

No clue about my bf but never been under 20 even in my fittest days!

My split is as follows:

1) squats in the smith machine 3 sets of 6. 150pounds
2) sumo squats on the smitch mchn. same as above.
3) Arnold walking lunges ( I love those) 2 sets with 15 pounds in each hand
4) good morning deadlift. 3 sets of 8 50 pounds
5)barbell lounges. 3 sets of 6 60 pounds
6) seated calf raises 3 sets of 8. 75 pounds
Abdominals on the declined belt 3 sets of 20
reverse crunch. 3 sets of 10

Upper body
1) Pull down - 3 sets of 6 - 60 pounds
2)Underhand Cable Pulldowns 3 sets of 6 - 60 pouds
3) elevated cable rows - 3 sets of 60
4) doumbell shoulder press 3 sets of 8 with 12.5 pounds
5)front dumbell raise. same as above
6)Incline bench with dumbells - same as above.
7) Pushups 3 sets of 10
8)bench dipts 3 sets of 10

Thandie, I am a big fan of you , you are a petite than look faboulous!
I am really ready for anything... I can do all the sacrifices I need to do to succeed. Any other suggestions?
Now, I am work with taxes so currently I am working crazy hours, I cannot be at the gym more tan 1 1/2 hs.
I cannot cook... working 15 hours a day and commuting ( I live inNYC and work in Greenwich) just do not have time. However, I can buy clean stuff.. no problem about that.

Thanks again for all your suggestions... any tips to accelerate weight loss>

 

[Thandie]

Hi ladies and by the way happy day to all of you!

No clue about my bf but never been under 20 even in my fittest days!

My split is as follows:

1) squats in the smith machine 3 sets of 6. 150pounds
2) sumo squats on the smitch mchn. same as above.
3) Arnold walking lunges ( I love those) 2 sets with 15 pounds in each hand
4) good morning deadlift. 3 sets of 8 50 pounds
5)barbell lounges. 3 sets of 6 60 pounds
6) seated calf raises 3 sets of 8. 75 pounds
Abdominals on the declined belt 3 sets of 20
reverse crunch. 3 sets of 10

Upper body
1) Pull down - 3 sets of 6 - 60 pounds
2)Underhand Cable Pulldowns 3 sets of 6 - 60 pouds
3) elevated cable rows - 3 sets of 60
4) doumbell shoulder press 3 sets of 8 with 12.5 pounds
5)front dumbell raise. same as above
6)Incline bench with dumbells - same as above.
7) Pushups 3 sets of 10
8)bench dipts 3 sets of 10

Thandie, I am a big fan of you , you are a petite than look faboulous!
I am really ready for anything... I can do all the sacrifices I need to do to succeed. Any other suggestions?
Now, I am work with taxes so currently I am working crazy hours, I cannot be at the gym more tan 1 1/2 hs.
I cannot cook... working 15 hours a day and commuting ( I live inNYC and work in Greenwich) just do not have time. However, I can buy clean stuff.. no problem about that.

Thanks again for all your suggestions... any tips to accelerate weight loss>

Hi Agua_fresca!

1 1/2 hours is plenty of time if you're doing cardio after weight training.
You only need 45 minutes of weights, 30 minutes cardio, stretching and abs the day you work them.
In terms of food, you can make bake chicken breasts for a few days. The same for rice, yams etc. The only things you need to eat after cooking are eggs, oatmeal and vegetables, which are easy and quick to make.
Oh, you're from the city. So, am I!

Tips to accelerate this process? the sooner you start, the sooner you'll get there.
Drink green tea and lots of water.

Thank you for the compliment, btw!

 

[Tatyana]

Do you have any days off? It is possible to shop for clean meals out, however it is preferable to prep your own food.

I am starting my diet again, I make enough food on Sunday to last through Wednesday or freeze some portions, then all I have to do is steam veggies.

How long have you been using your routine? Have you increased your weights recently?

If time is an issue, you could drop one set of squats. If you train with enough intensity, you will be shattered after one set.

You want to accelerate your fat loss, not weight loss. I would recommed increasing your weight or number of reps.

 

[agua_fresca]

Hello Ladies:
Thanks for the advice. I have one day off normally. I have not changed substantially my routine, because I really enjoy it but I change the sequence of exercise and add something new to not get bored.
by the way, It is my third day with no cream in my coffee!! I included oatmeal with my breakfast, I love it! I am so scared to carbs, but so far so good.
I will keep you posted, any advice will be greatly appreciated!

tks!

agua

 

[Thandie]

Hello Ladies:
Thanks for the advice. I have one day off normally. I have not changed substantially my routine, because I really enjoy it but I change the sequence of exercise and add something new to not get bored.
by the way, It is my third day with no cream in my coffee!! I included oatmeal with my breakfast, I love it! I am so scared to carbs, but so far so good.
I will keep you posted, any advice will be greatly appreciated!

tks!

agua

That's awesome!
You'll feel even better as you go.
Don't be afraid of carbs as long as you have clean carbs.
Add some green tea, is a great antioxidant.

 

[vixensghost]

Some "good" carb choices:
Brown Rice
Whole corn
Wild Rice
Whole Wheat
Rolled Oats

Carbs should NOT be something to be afraid of. They are NEEDED.

 

[Thandie]

Some "good" carb choices:
Brown Rice
Whole corn
Wild Rice
Whole Wheat
Rolled Oats

Carbs should NOT be something to be afraid of. They are NEEDED.

Hey, good to see you back, Vixens!