Can someone evaluate me?

Group: General Diet & Nutrition

Created: 2011/12/31, Members: 399, Messages: 16719

With such a topic so broad we truly try to cover the basics from all angles in this group. Nothing too big or too small. Nutrition is as significant if not more as exercise is to reaching your goals so learn all you can.

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tarab21 Posts: 508 Joined: 2003/03/31	2003/05/15, 02:25 PM Hi Everyone, I've been on freetrainers for about a month and a half and have been working out and eating right for about 2 and a half months. I was wondering if some of you "experts" would be willing to take a new look at my diet and excercise regime and sort of critique it. This way I can update and fine-tune everything...it's been a while since I've had anyone assess my diet/work outs. My profile is completely updated and filled out as of today so I'm not going to list all my basics. ~Excercise:~ I weight train 3 or 4 days a week (every other day). Until today, I had been doing a full body workout because that's what freetrainers keeps on telling me to do. I'm going to start alternating muscle groups to be worked since I keep hearing how important that is. Today, I did legs and abs. The day after next, I don't know exactly what I will do and tips would be appreciated. I do 10 minutes cardio warm ups, and follow my weight training with 20 mins of cardio. On the days I don't weight train, I do about 35-40 minutes of cardio. I usually run, jog, bike, use the eliptical, or the rowing machine. I can jog for 20 mins straight and run a mile in 10 mins. (big accomplishment for me!) ~Diet~: I can't really give an exact meal sample because I eat differently each day. I eat 1400 cals a day, even though FT tells me to eat 1300. My profile has the exact proportions of Carbs/Protein/Fat. My pie chart almost always looks just like the sample ideal one. I feel like I'm doing well. I only broke down and fell off the wagon once and it didn't seem to do much to me. Here's what I ate yesterday, just to give you a general idea: ~~Breakfast 9AM:~~ - one cup General Mills Fiber One Cereal. (this is rare, it's usually oatmeal) - one cup fat free milk - one half of a banana - one slice Reduced cal. Wheat Bread (work out after) ~~Lunch 12 Noon~~ Chicken Salad consisting of... - Chicken Breast - 2 cups Lettuce - one half cup cherry tomatoes - One half Cucumber - One half Pear - 1 tablespoon red wine vinegar - one tablespoon salsa - various spices ~~3 O'Clock Meal~~ - One Slice Wheat Bread - One Tablespoon Hummus - One half cup cherry tomatoes ~~Dinner 6PM~~ - One Cup cooked Scallops - Three Fourths Cup Brown Rice - One Half Peach - One Cup Romaine Lettuce - One Fourth Cup Green Peppers - One Tablespoon Fat Free Ranch ~~9 O'Clock Meal~~ - Three Egg Whites - One Whole Egg - One Third Cup Tuna (water packed) I know this was really long. But Thanks ahead of time, your expertise is much appreciated.

tarab21 Posts: 508 Joined: 2003/03/31	2003/05/15, 02:28 PM PS: I started out 105 lbs, lost 8 (yikes) and then gained 3 when I added the extra 100 cals to my diet. It seems to be helping.
tarab21 Posts: 508 Joined: 2003/03/31	2003/05/17, 12:00 AM I was just going to make one more "plea" before this post moves way down into the depths and is forgotten forever. I spent forever writing out the post, haha... thanks :)
Ogun Posts: 559 Joined: 2002/08/11	2003/05/17, 07:07 AM I'm just not experience enough to do it, sorry. I thought a five-course meal was a protein shake, a bigger shake, a half a shake, a double shake, then a baked chicken. :D -------------- --There are no versions of the truth.-- Jeff Goldblum, Jurassic Park II
7707mutt Posts: 7,686 Joined: 2002/06/18	2003/05/17, 07:18 AM Well it looks great to me though I would be eating more protein, but then I wan t larger muscles. I think you are doing great, what exactly are your goals? Otherwise I would go from a full body to a split now as I think you and your body are ready for it! -------------- deadlifts rule!!!!!!!!!!!!!
tarab21 Posts: 508 Joined: 2003/03/31	2003/05/17, 07:27 AM Hi, thanks both Ogun and Mutt. I don't think I could quite handle your nutritional program though, Ogun...haha. Glad to hear I'm on the right track. I figured someone would say "more protein"...I'll try. Split workouts are going well. My legs were sore for the first time in a month after doing legs only. I had a lot more energy to focus on them and they will have more time to heal. thanks again, much appreciated.
jhadams Posts: 175 Joined: 2003/03/27	2003/05/19, 10:17 AM LOL, I am with Ogun there! I can't eat all that food, so I tend to substitute alot of protein shakes in there. I dont really like the taste of Oatmeal and have found a great high-protein cereal that is tasty instead. Its Kashi GoLean Crunch! It has 9gms of protein (6.25 from soy) and only 36 grams of carbs per cup serving. With one cup of milk I get almost 20 grams of protein and around 50 grams of carbs. AND IT TASTES GOOD!
tarab21 Posts: 508 Joined: 2003/03/31	2003/05/19, 11:08 AM I eat Kashi once in a great while too...but I love oatmeal!
jefado Posts: 443 Joined: 2003/04/03	2003/05/19, 11:40 AM Kashi GoLean Crunch tastes AWESOME....Has anyone tried the regular Kashi GoLean?? I've also tried the shakes-not bad at all...
jhadams Posts: 175 Joined: 2003/03/27	2003/05/19, 02:55 PM I happened to see this at Sams and remembered someone mentioning it! Bought a 2-bagger box. Didnt see the shakes or anything else...