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Help with my routine, Please

oaer55 Posts: 33 Joined: 2004/03/28	2004/03/30, 04:05 PM Well, I’d like to have your opinion on the way I am eating. My goals are to loose weight and get some muscle. Please tell me how does it look like and what should I add or remove. Am I going to loose weight eating like this? This is for today, dinner will vary on daily basis. My eating schedule will look exactly the same from Monday through Friday since I’m going to the gym 5 days a week. Thank you for your help. *6:30am Cereal with 2% milk and Raisins *8:15am Fruit (Cup of Cantaloupe) *11:00am Tuna salad with 2 eggs, white only, cooked *3:00pm: Workout routine (Weight lifting for 1 hour follow by 30 min cardio at the end (walking and jogging) *5:30pm Dinner Trout, battered, fried with lemon and lettuce salad including tomatoes cucumber, no dressing, lemon juice 830pm Multivitamin Shake *4 liters of Water during the day Please tell me what you think, I really want your help to accomplish my goal before August. Thanks in advance.
Carivan Posts: 8,542 Joined: 2002/01/20	2004/03/30, 04:29 PM Replace the cereal with oatmeal, and add a source of protein. The cereal here is processed and not a good source of carbs. Try going to 1% milk if you can. Your trout sounds delicious but you shouldn't fry it. Try grilling or poaching. Add more protein and good complex carbs to your diet along with good fats. What is this Multivitamin shake? Hope this helps. -------------- "A will finds a way, failure is not an option" Ivan carivan@freetrainers.com Montreal Canada
j20a00g Posts: 21 Joined: 2004/03/17	2004/03/30, 04:29 PM i've always been under the assumption that if its fried, then it ain't good........yes peoplle, i know that 'aint' aint a word...so i aint gonna use it:big_smile:
Reddy Posts: 597 Joined: 2003/09/11	2004/03/30, 04:33 PM try the fish baked & don't do lifting & cardio at the same time - When you lift you are breaking down the muscle & then when you do the cardio your body will use the easiest energy to get - which will be your muscle - can you move your lifting in the morning?? or maybe your jogging?? You might also want something to eat after the workout - might move your shake up there or have one of those protein bars. I'm not one of the experts but that is my opinion:big_smile: -------------- Reddy All people smile in the same language
oaer55 Posts: 33 Joined: 2004/03/28	2004/03/30, 04:52 PM Well, my goal is to loose some weight so I can fit on my tuxedo once I get married in August. I can't really move this schedule since the gym doesn’t open at the time I could go. If I make those changes on this diet, as you both said, and I keep the working out schedule the way it looks, do you think I will loose weight and gain muscle? Thank your for your help.
oaer55 Posts: 33 Joined: 2004/03/28	2004/03/31, 10:29 AM Oh, and I've baked the fish instead... Thankx
oaer55 Posts: 33 Joined: 2004/03/28	2004/04/01, 12:20 PM I have updated my profile!! Here’s what I’ve consume yesterday:  7:00am: Oats with raisins and 2% milk  9:00am: Chocolate peanut butter bar which has 200 Calories, 8 g of Fat, 17g of Carbs and 16 g of Protein.  11:00am: Tuna with lettuce and chopped onion and a teaspoon of ketchup. With 2 egg whites  3:00pm Workout schedule. Work on my back and then I run 2.5 miles  5:00pm High in protein shake (ensure or something like that)  7:00pm Baked Salmon with a drop of olive oil, garlic, and little bit of spices.  9:00pm High protein powder with 2% milk. Please let me know if it sounds good or not. Thank you
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/04/01, 12:40 PM 7am...add some lean protein...4 eggwhites minimum, or at least a whey protein shake 9am, drop the peanut butter bar, have your tuna, eggwhites and some veggies 11am..this is your pre workout meal. Have some lean protein and have a starchy/complex carb here like black beans, black eyed peas or brown rice. 5pm...after workout, good protein shake with some maltodextrin at the very least for better uptake(supercompensation time)...good time for vit. C and B also to boost immune system and aid repair. Also a Chromium picolinate would help. 7pm...baked salmon is great, you will not need the olive oil here, salmon is loaded with healthy EFA's. Olive oil too would be overdoing it. Instead of 9, make it 10am and have another lean protein, fiber and fats meal. For example, eggwhite omlette with lots of omlette veggies, top with salsa, and 1/2 tbsp. flax oil. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/04/01, 12:42 PM One more note, add a cup of fibrous veggies(asparagus, brussel sprouts, zuchinni, spinach, greens, etc. and a leafy green salad to your 7 pm meal. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
oaer55 Posts: 33 Joined: 2004/03/28	2004/04/01, 03:20 PM Thank you so much for your advice. I will follow it as you said. I’ll keep posting my daily intakes so I can get better result on my goal. One more thing, regarding my workout schedule, is 30 min enough running for cardio? If I want to loose this belly which doesn’t seem too big since I’m tall, should I do abs every day? I really appreciate your help.
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/04/01, 07:44 PM You would be much better to do your cardio separate from weights, can you do it on your days off from weights? This would be ideal, you could put more effort into it, do more HIIT for instance and really help to raise your basal metabolic rate for that day. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
oaer55 Posts: 33 Joined: 2004/03/28	2004/04/02, 09:36 AM I usually go to the gym from Monday to Friday. I do weights first, then cardio. How about doing cardio Monday Wed. Friday and Saturday? would that help? Thank you!
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/04/02, 09:42 AM Any way you can adjust it.....just one thing, do not do cardio before weights ever. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
oaer55 Posts: 33 Joined: 2004/03/28	2004/04/02, 10:30 AM One more thing, what would be a good way of starting a HIIT training? I’m not familiar with this kind of exercise. Thanks a lot!
oaer55 Posts: 33 Joined: 2004/03/28	2004/04/02, 10:54 AM Ok, I’ve read a lot about HIIT routine and it sounds so damn hard. I’ll try it today. But, since I want to make things right and I don’t want to exaggerate on my routine, I was wondering something: Do I have to do HIIT only when I’m off weight lifting? Or can I do it 2 days of the week right after weight and 1 day when I’m off weights?
oaer55 Posts: 33 Joined: 2004/03/28	2004/04/02, 09:30 PM I don’t know if I did the HIIT right, but I couldn’t move my legs for about an hour…
oaer55 Posts: 33 Joined: 2004/03/28	2004/04/04, 02:39 PM Do I have to keep my eating schedule the same on my days off? Even off from work? I mean, I'm not going to eat lots of fat and unhealthy junk food, but since I don’t have to wake up early... any suggestions?
adima Posts: 1 Joined: 2006/08/21	2006/08/21, 06:38 PM okay, just started to get serious about getting in shape and eatting healthier. NEED HELP!!! My schedule is very busy, but not impossible to fit in an exercise routine daily.... 240lbs f/m, 5"7 how do i eat and what should my exercise routine be??? goal weight...156 1/2 33yrs.. Help>>> signed::: READY ready...
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/08/22, 08:26 AM Hey adima...glad to hear you're ready.Sign up for an FT fitness plan...read through the stickies at the top of the forums.A great place to start is the nutrition forum.read the healthy foods list and modify what you are eating now.or read the "diet thread" by bb1fit in the stickies or read "diets made easy" also by bb1fit(you can use the fit buddy below to find either of these).Nobody can give you a plan...you have to want it enough to go for it.Do some reading and get yourself a plan.Welcome to FT.:) Also ...fill out your profile...people tend to respond more to your questions if they have an idea what you're about.