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Please look at my workout routine....

Rainnin81 Posts: 118 Joined: 2005/05/20	2005/05/27, 02:09 PM Mon: legs, H.I.I.T, abs Tues: shoulders, calves, endurance cardio Wed: rest day, only 1 hour pilates Thurs: Back, forearms, abs, H.I.I.T Fri: Chest, calves, light leg work, endurance cardio Sat: triceps, biceps, H.I.I.T, abs Sun: rest day, only 1 hour pilates I really want to transform my body. I am a flabby pear shape. My main concerns are my legs, hips, butt, thighs, and abs. I know I can't spot reduce but I thought adding a second day of legs, doing some additional squats and lunges. My H.I.I.T days I will aim for 20 mins.... FT nutritional says I should aim for: calories:1825g Protein:137 g carbs:274g fats:22g I get up about 7am and have my first meal about 9am. Is that too long? Should I drink a Whey protein shake immediatly upon waking? I drink one after my workout now with skim milk because it is the only way I can stomach it. I don't really have time to cook anything in the AM before work so maybe a protein bar that I can eat in the car? My meal around 9 will consist of 2 egg beaters, piece of whole wheat toast w/I can't believe it's not butter spray. 11:00 1 cup nonfat yogurt w/a piece of fruit and a few almonds. 1:00 5 ozs chicken breast, 1/2 cup brown rice, salad w/ leafy greens, tomatoes, & cucumbers, no dressing. 3:00 1 hard boiled egg, steamed veggies (brocolli, cauliflower and carrots.) Now here is where I need alittle guidence. I get off work at 5, get to the gym about 5:30 sometimes alittle later. Should I eat or drink anything in between? What would you recommend? After workout I drink my whey protein shake mixed w/skim milk. 1/2 about 15-20mins after(I have to get home) second half sipping slowly for another 10-15mins. 7:30-8 Piece of chicken, baked potatoe w/salsa Bed about 10pm. I was also wondering if flax oil capsules would do me any good for now? Also I love peanut butter but it has SO much fat. The lowest I have seen is 16 grams for 2 tblsp. How can I include this with only 22g of fat allowed a day? Thanks for any info!
flyonthewall Posts: 1,823 Joined: 2005/01/18	2005/05/27, 02:25 PM Looks like you've got a pretty good plan in place! My only suggestions would be: -make sure to include lunges,squats and deadlifts in your routine-they're great for the butt! -you should take 1 day of REST. I take Pilates classes, and they are not rest. -Get some nutrition first thing in the morning. Cottage cheese&berries is quick and a good source of protien. There are also some fairly tasty and easy to mix protien shakes on the market (do fitbuddy search)But don't make protien shakes a big part of your daily diet (I only have 1/day after my workout) -The flaxseed oil is a good idea along with a good multivitamin. You look like you've put some good thought into this, so stick with it and let us know how you progress. I'm sure others(certainly more knowledgable than me) will have some advice.
Rainnin81 Posts: 118 Joined: 2005/05/20	2005/05/27, 02:51 PM Hmmmmm, I never even break a sweat doing pilates so I thought it would be OK. To me it feels more like a good stretching exercise. I added up my protein and it looks like I am eating too much of it....am I? Arg! This diet thing is going to be the hardest part!
flyonthewall Posts: 1,823 Joined: 2005/01/18	2005/05/27, 03:53 PM I don't break much of a sweat doing parts of my wieght training either, but I am certainly working my muscles!! Personally, I just think it's best to give your body one good rest day. With Pilates you are certainly working your core. I'm sure all pilates classes are different though! As far as protien goes, a rule of thumb is 1g / bodyweight. I don't find it to hard to get my protien intake up, so that's why I don't suppliment with shakes other than after my workout. Carbs on the other hand, I find difficult to keep up, I'm usually around 150g (same as protien). It took me a few weeks of tracking my diet and now I don't have to think about it too much, I kind of know what I need in a day. Try to get as much nutrition from whole foods. Your diet looks pretty good to me, so try it for a couple of weeks and see how you do. It's a good idea to take body measurement to evaluate your gains (or losses!) I find my biggest hurdle is still weekends when I don't have a standard workday to eat every 3 hours. On weekends I have access to beer and other munchies:) I try to make one day a cheat day and this works well(OK pretty well) for me! You're right the diet part is by far the hardest, but I'm now learning it is the most important!