Input needed on my diet & training

MissFitness wrote: Current stats:
Female
23
1.76m
59kg
+/- 18% bf

Goal:
12-15% bf with a fabulously toned body over the next 2 - 3 months

My maintenance calories amount to 1900cal and BMR 1400cal Actually 2000 cals if you exercise 5 times per week intensely

A typical day right now looks as follows:

06:00
30-40mins low intensity cardio Yes yes yes!

08:00
100g Fibre Bran & fat free milk ... See below

10:00
1 medium fruit

12:00
Diet fuel shake

14:00
50g cashew nuts
1 medium fruit

17:00
40-50 mins intense weight training

18:00
200g chicken breast/fillet & free veggies

20:00
Leafy greens

During the day I drink about 3L water along with vit/min supplement.

Diet is shocking t.b.h. Every meal must consist of protein and then either carbs or fats additionally. Leave the milk, all dairy for that matter, all cereals, and fruit for the beginners. Here is a skeleton for you to work from:

Meal 1: Protein and Carbs
Meal 2: Protein and Fats
Meal 3: Protein and Fats
Pre-workout: Lots of carbs and some protein
Post-workout shake: Whey Isolate
Post workout meal: Remainder of carbs and fats
Before bed: Protein and Fats

If that´s too many times a day for you leave meal 2 or 3.

Nice advise Pyro!

Is that you in the picture Miss F?

@ Pyro, thanks,that makes it a lot easier to plan! I know the diet is/was far from ideal. But somehow it was easy for me to follow and helped me get into the routine of healthy eating again. I have made some major adjustments last night and will post the new "draft" tonight. Would like your opiion on that too.

@ Fillet, yes that's me. Still lots of work to do though!

I will be following a low carb diet for 1 week as follows:

Breakfast:
4x scrambled eggs
2x bacon rashers

Mid morning:
Protein shake

Lunch:
Salad (chicken,ham,egg,cheese)

Mid afternoon:
Protein Shake

Dinner:
Fish/Chicken with salad



The diet from there on forward is at home, will post tonight

Well you look pretty good to me

What do you want to look like? Besides your BF which we read about.

I think Mike offered himself as gym partner, I second that notion

Thanks Fillet

Well, basically I just want a little more definition and tone up a bit. I used to be REALLY active in school, but then working fulltime and studying part time took up almost all of my time. I am at last reaching the end of my degree so I'm making time to get back into shape, especially with summer coming up. I don't think there's anything wrong with what I look like now, but I made it a personal goal to get back into serious shape. Just some minor tweaking here and there hehe Plus I've seen some really stunning girls around the gym, and fit is definitely the new skinny :woohoo: I wana look like them too!

Defined tummy, tight buns and so on, whatever looks good in a bikini! :silly:

Well good luck, you have a headstart already and will get plenty good advise here Miss F!

Thanks Fillet.

Last night I was hit by the worst migraine ever - headache,dizziness,confusion,nausea,you name it. Didn't move from the bed and could barely open my eyes. Needless to say I didn't post my new diet but I have it with me. As soon as I get a chance this morning I will post it.

Diet built around 1729 calories per day

10% fat
45% protein
45% carbs

Meal 1
07:30
300cals
Scrambled eggs (4e/w + 2e/y)
1 slice wholgrain healthbread
trimmed bacon


Meal 2
10:00
250cals
Ryevita with cucumber & chicken

Meal 3
13:00
300 cals
Chicken or tuna salad

Meal 4
15:30
230cals
Whey shake with water

Meal 5
18:30
300cals
Lean meat with veggies

Meal 6
21:30
170cals
Half scoop whey shake with water

I will add 1 higher carb meal per day over weekends as I LOVE pasta.

Where is this 45% carbs you speak of? It's also important to give us the exact weight of the food you eat. For example when you say chicken, 200g? 500g? 7kg?

Her 7kg chicken



Joke..... back to topic

There are bigger c*cks out there... Most of them inhabit Hatfield Square specifically Dropzone.

Pyro, I sat pouring over calorie calcs, food lables, different suggested diets and now compiled this diet from scratch (and I bought a kitchen scale): (adds up to 1470cals,40g fat,92g carbs,182g protein)

06:00
30 - 40 mins low intensity cardio

07:00
Whey shake (125cal - 1g fat,3g carbs,26g protein)

08:00
1 cup oats (147cal - 2g fat,25g carbs,6g protein), 3 eggwhites (51cal - 0g fat,0g carbs,12g protein), 1/2 grapefruit (72cal - 0g fat,1g protein,18g carbs)

10:30
2 rice cakes (70cal - 0g fat,7g carbs,1g protein), 2tbsp raw peanut butter (200cal - 15g fat,9g carbs,8g protein)

12:00
100g chicken (165cal - 4g fat,0g carbs,31g protein),100g stir fried veggies (40cal - 0g fat,2g protein,5g carbs)

13:30
50g cashews (78cal - 6g fat,9g carbs,5g protein)

16:00
130g tuna (147cal - 1g fat,0g carbs,35g protein), 100g gem squash (20cal - 0g fat,3g carbs,0g protein)

17:00
Evening workout

19:30
200g lean mince (176cal - 10g fat,0g carbs,20g protein), 1cup broccoli (31cal - 0g fat,6g carbs,3g protein), 100g spinach (23cal - 0g fats,4g carbs,3g protein)

21:00
Whey shake (125cal - 1g fat,3g carbs,26g protein)

If I would like to drop fat and increase lean muscle, what changes would you suggest?

I know I need to add around 500cal to the diet, just not sure what & where? Maybe something pre/post workout and add to lunch?

Il leave the finer detail to pyro but to add calories you can add protein to your "snacks" just move those meals equally apart.

Any suggestions on the following workout?

Monday:

15min stepper
Standing calf raises 3x20
Leg extension 3x15
Leg press 3x15
Leg curl 3x15
Squats 3x15
Lunges 3x15 p/leg
Donkey calf raises 3x20
Adduct 3x20
Abduct 3x20

Tuesday:

20min cycling
Chest press machine 3x15
Dumbell bench press 3x15
Machine dips 3x15
Rowing machine 10min

Need something to add

Wednesday:

15 min stepper
Seated barbell shoulder press 3x15
Dumbell standing side lateral raises 3x15
Seated machine shoulder press 3x15
Rowing machine 10 min
Concentration curls 3x15

Need something to add

Thursday:

Cycling 20min
Seated wide grip lat pull-downs 3x15
Seated cable rows 3x15
E-z bar upright rows 3x15
Lower back extensions 3x20
Treadmill walking 10min

Need something to add

Friday:

15 min stepper
Leg extensions 3x20
Leg press 3x15
Squats 3x20
Deadlift 3x15
Treadmill walking 5min

How often is OK to train abs?

Will also be doing low intensity cardio in the mornings, and either cardio or rest over weekends

MissFitness wrote: Pyro, I sat pouring over calorie calcs, food lables, different suggested diets and now compiled this diet from scratch (and I bought a kitchen scale): (adds up to 1470cals,40g fat,92g carbs,182g protein)

06:00
30 - 40 mins low intensity cardio Very good!

07:00
Whey shake (125cal - 1g fat,3g carbs,26g protein) Swap this meal with the 8:00

08:00
1 cup oats (147cal - 2g fat,25g carbs,6g protein), 3 eggwhites (51cal - 0g fat,0g carbs,12g protein), 1/2 grapefruit (72cal - 0g fat,1g protein,18g carbs) Fruit is a nice way of saying sugar so no fruit.

10:30
2 rice cakes (70cal - 0g fat,7g carbs,1g protein), 2tbsp raw peanut butter (200cal - 15g fat,9g carbs,8g protein)
The worst thing one can do is eat carbs with fats. Choose either carbs or fats and add protein.

12:00
100g chicken (165cal - 4g fat,0g carbs,31g protein),100g stir fried veggies (40cal - 0g fat,2g protein,5g carbs)

13:30
50g cashews (78cal - 6g fat,9g carbs,5g protein)
Add protein. Your nutritional info for cashew nuts is not correct.

16:00
130g tuna (147cal - 1g fat,0g carbs,35g protein), 100g gem squash (20cal - 0g fat,3g carbs,0g protein)
Add plenty of carbs as this is your fuel for your workout!

17:00
Evening workout

19:30
200g lean mince (176cal - 10g fat,0g carbs,20g protein), 1cup broccoli (31cal - 0g fat,6g carbs,3g protein), 100g spinach (23cal - 0g fats,4g carbs,3g protein)

Leave the veggies and eat some white carbs. Not mince here but a lean meat.

21:00
Whey shake (125cal - 1g fat,3g carbs,26g protein)

Add fats. Suggest peanut butter with your shake

If I would like to drop fat and increase lean muscle, what changes would you suggest?

Dropping fat and adding muscle is called a body recomposition. Very hard to do but it can be done if your diet is spot on as well as your training. I have done it so you can definately do it (cause I'm lazy as hell).

Add: When you add the fats then you will have no problems with calories.

Is there any particular reason why you eat so many meals?

Training is very specific to the individual, but what makes the most sense to me and others I help is to do the compound movement first when you are at your strongest, and then do isolation exercises to ensure complete failure.

And if you can do legs twice a week you are not training them properly. End of story. Abs twice a week is good.

To answer your question regarding number of meals - I have a special love affair with food. I love cooking and I love eating. Splitting my meals up into a larger number of small meals "fools" me into constant satisfaction. I am hungry most of the time. If given half the chance I can eat the average Joe under the table. So instead of torturing myself into waiting for my 3 or so meals, I rather eat throughout the day to keep me happy. I also sometimes suffer from low bloodsugar and find it easier to manage if I eat regularly.

W.r.t. legs...I guess you're right. Leg day is my FAVOURITE day so I'd do it any day before shoulders/arms/back/abs. Due to my horseriding my legs are also my stronger bodypart and I'm struggling to push them hard enough. After my last leg workout I did feel them for 2 days or so,but nothing major. I need to push even harder and work even smarter. But I know my workout needs fine tuning. Still struggling with that.

Thanks for your patience Pyro

Try this leg routine.

3sets ass to the floor squats.
3 working sets heavy squats.
4sets stiff leg deadlifts.
4sets standing leg curls.
4sets hack squats (wide stance) super set with front squats (ass to the floor close stance).
4sets sissy squats.
Lunges (weighted if you can) til you puke.

Move normal deads to back day.
Calves to other days too:p

I honestly don't think it's the workout I think you are not going heavy enough and to complete failure. How heavy do you go on each exercise and for how many reps? I help gladly sister.

Thanks Prog,sounds intense!

This is my current shape. Nothing to write home about,but my usual washboard body is shaping up...getting there,albeit slow