Are you new to the EF Women's Board? START HERE!

[youngguns]

welcome

 

[GrannyVee]

PLEASE DO NOT SKIP READING THIS! YOU WILL BE ASKED FOR THE SAME INFORMATION IN YOUR FIRST POST ANYWAY!

Everyone who comes to the EF Women's Board for the first time is coming with their own particular situation. Maybe you are just getting into the fitness lifestyle? Maybe you have been following a program and have stalled out? Maybe you are just browsing? Maybe you are 3 weeks out from your first figure competition? Maybe you are an experienced IFBB Pro?

There's so much information here but there are a couple of things you can do to help us answer your questions and get to know you as well as tell us what brought you here. It is very hard to provide useful information if we don't have a context for the questions and statements that you make in your first few posts so please consider doing and including the following:

1) Read the stickies at the top of this board. They are priceless as an introduction to the many facets of the world of women's fitness. You won't find better information in an encyclopedia.

- Links to all the really great & common questions & discussions:
http://www.elitefitness.com/forum/showthread.php?t=363631

- "10 Ways to F--- Up Your Diet" -- This is a short and to-the-point EXCELLENT exposure of those common sense things that can derail your diet:
http://www.elitefitness.com/forum/showpost.php?p=4955757&postcount=1

- "The Shadow Project" - Excellent diet and training programs many of the EF Ladies have followed or are following now.


- Some **really** useful exercise sites for those "what exercises work x muscle group?" or "WTF is a Smith Squat" questions:
http://www.exrx.net
[ur]http://www.e-weightloss-fitness.com/resources.shtml[/url]

- New addition (4/14/06) -- reference for stretching - extensive & no pix, but excellent ref: "Stretching & Flexibility: Everything you never wanted to know"
http://www.cmcrossroads.com/bradapp/docs/rec/stretching/

- RECIPES! NO! You don't have to be miserable with your diet and still get results!
http://www.elitefitness.com/forum/showthread.php?t=364088

- Two reality check articles about "extreme fitness" - whether competition or just the extremes of diet/goal:
[*]Scott Abel - Metabolic Damage: http://www.elitefitness.com/forum/showthread.php?t=493489
[*]Fat to Figure - 16 Weeks w/ a Figure Competitor (by Anthony Roberts): http://www.elitefitness.com/forum/showthread.php?t=493319
[/list] .

2) In your first post please include:
- your stats: weight, height, bodyfat%
- your goals -- what are you trying to accomplish?
- your current training & cardio schedule
- your current meal plan, including with each meal, portions, what you are eating and when you eat.
- any salient medical concerns

3) Consider putting your meal plan into a food counts program like www.fitday.com (FREE!) so you can have a real and accurate idea of what exactly you are eating. This will give you the total calories and macronutrient breakdown (% protein / % fat / % carbs) of your diet.

4) GET YOUR BODYFAT TESTED! Weight is just a measure of the earth's gravitational attraction to you as an object on it's surface. It is one data point in quantifying your physical existence, but WHAT MAKES UP THAT WEIGHT is more important. You are made up of lean muscle mass and bodyfat. Getting "lean and toned up" is the result of how the two work together. Bodyfat is only half of it....

5) TAKE PICTURES! This is how you SEE the progress you are making. Weight and bodyfat are one thing, but how you look is also an important way to track progress and really appreciate even the little signs of progress. Let it all hang out & then revel in your results!

6) If you want, start a training & diet log -- look at any of the several that are on this board to see what and how many of us are tracking and sharing our progress. The support that comes with this as an open forum can be the missing piece of your activities in the fitness world that make the difference for you!

7) ASK ASK ASK!

8) RESEARCH RESEARCH RESEARCH!

Knowledge is power, so EMPOWER YOURSELF because it is YOUR BODY and YOUR LIFE!

9) And just enjoy the girl power!

Here's a late addition to this post -- one of the most common misconceptions about diet / nutrition is that you have to eat to lose bodyfat

• 
  The following is an excerpt I put in a thread started by a new gal coming to EF & wondering why the training is stalling out:
  
  The simplest thing to remember is that you have to EAT TO LOSE BODYFAT! Your body is a nearly perfect biochemical machine that WANTS to run efficiently. Its like fueling a Ferrari w/ high grade gasoline -- filling the tank when its empty, replacing the oil, etc, running it like it loves to be run at high speeds takign sharp corners and looking all sexy, running down all of its fuel and various maintenance items. Then replacing those items with exactly what it needs, cleanest sources available and in just the right amounts for optimized operation. BUT if you have all of that and then throw some mud in the gas tank, expect this amazing machine to run like crap. Thus you get the "plateau" you don't feel as energetic or vibrant any more, your results start to crap out and then you start to feel frustrated with all of your time in the gym because nothing seems to be working.
  
  Its easy to fix - clean the mud out of your gas tank. Get the good quality gas. Change your oil. Basic stuff to get you started:
  
  - Keep your processed food intake to a minimum - this includes Cheerios, ice cream, Ritz crackers, and yes, even wheat bread. Avoid "white" carbs -- i.e. white bread. Replace with good starchy carbs -- potatos, yams, brown rice (though I don't eat much of this), oatmeal (not the quick-oats but the old-fashioned oats, and not the flavored stuff that comes in packets either). Peanut butter - use Natural PB -e.g. Smuckers. The regular stuff has lots of sugars & stuff in it.
  
  - Eat protein at every meal. Chicken, fish, steak, turkey, eggs
  
  - Drink your weight in ounces of water (e.g. i weigh 150 lb, i drink 150 oz water) -- keeps you hydrated and your system flushed, helps to carry out the waste/ by-products of your body's daily processing functions
  
  - Fats - make sure you get some fats -- almonds, natural PB, fish, Essential Fatty Acid (EFA) pills, flax seed oil are all options
  
  - Eat 5-6 smaller meals - seperated by 2-3 hrs -- this is because your body can process proteins / fats & carbs from one meal wihin that time -- same as filling the tank on the Ferrrari, running it at top speed across I-75 from Miami to Ft Myers (across the FL peninsula east to west) to burn up all the fuel, and sitting for your next meal in another 2-3 hrs.
  
  - Save your junk food for a single cheat (or call it a "reward" ) meal or day after staying clean for a week. Its good to throw some junk in your system so it is able to process it occassionally -- i.e. if u eat 100% clean all the time, eventually your body has a hard time processing junk like too much salt, dairy, too many carbs, etc. and it just isn't fun. So every 5-7 days throw in some junk. Not a lot of junk, but some junk. IT also helps you keep from going nuts on a tight diet and also gives you room to plan your socializing.
  
  the Cardio Thing...
  Another challenge -- lots of women come from more of a cardio-centric background and wonder the best way to "lose weight" because the cardio thing isn't getting them "toned". Cardio can be a great tool, but in the stack of diet, training & cardio, its #3. Cardio needs to be used judiciously to attain goals because it can burn fat AND muscle and lots of women forget that - they are so focused on "losing fat" and see muscle as something Arnold Schwartzenegger has and they don't want - but the reality is that the primary components of your body are bone, fat & muscle. Bone is pretty much established already, but fat & muscle are the things that make up "how you look". If you consider that your body is a physical representation of how you fuel (eat) and what activities & stresses you demand of your body -- look at the extremes:
  
  - marathon runners = "lots of cardio lifestyle" = long, lanky, skinnyfat
  - sprinters = "short spurts" type activity = lean, tight, muscular
  
  Which look were you going for?
  
  To that end, here's part of a discussion I wrote regarding how to make a switch from the cardio focus to the lifting focus - and this can be a big mental challenge if you are one of those people who uses cardio to relax and just manage your day. I do that w/ lifting and have a constant struggle doing cardio because I don't enjoy it that much so the activities are slightly different but the switch in your focus is still a personal challenge that can be hard for each person to get their mind around & embrace because it is a change in habit, change in what you've conditioned yourself for and can be counterintuitive if you believe that not doing cardio will make you fat. The best way to start is to take it as an experiment and allow yourself 3 weeks to not worry about the results - if you don't like the results, you can always go back to what you were doing - but give yourself an honest 3 weeks of effort to try it. Then you can see for yourself what it does / how your body responds and also expand your own personal experience & perceptions as you go.
  
  Excerpt:
  
  I excercise 4-5 days a week. 30 - 60 min of mod. to intense cardio ( usually 40 - 45 min). I weight train for about a half hour.
  I have a hard time pushing myself sometimes. How much time is reasonable to spend on weights (busy schedule!! like everyone else right?)
  
  Don't worry about the time spent on weights but rather what you do w/ the time. You have 30-60 min for cardio -- which IMO is way too much for where you are at and what you want to accomplish. A guideline is to figure 3 exercises per bodypart, 3 sets per each exercise of 8-12 reps per set. That can give you an idea -- Usually if I'm doing 2 muscle groups together I will do one heavier / more and the other lighter / less and then reverse them on the next day Im' scheduled to do those bodyparts together. That way you can work both of them but not over work either. (That's just one way to approach... but the point is to give an idea of a way to quantify "how much" to do.) Or look at a couple days of the Shadow Project and use that as a guide to count the total number of reps / sets / exercises roughly for one day's workout. But time-wise, generally expect 45 - 60 minutes. I find I take a little longer on leg day but it usually ends up about 45 min (excluding talk time, waiting for eqpt, etc.) But don't cut your workout short or anything because of the time it takes (unless u do have to leave) - the point is to make the most of the time and to do your scheduled workout. Keep it intense, don't sit around and chat, etc. But also as you do the workout more, you will be able to speed up, get more comfortable w/ the different moves, etc. And always push yourself --- even ask for a spot if you need it -- that's always the way I challenged myself -- can i keep my form tight and complete at least 8 tight reps? Eventually you start to see just how strong the body (esp the female body!) can be.
  
  I'm doing something Ive never done before. Im going to the gym and heading straight for the weights. I'm going to try switching it up. 45- hour weights and 2-3 days a week HIIT. Its going to be a huge change for me but I need to gain muscle. I've looked over the shadow project and eventually I'm going to jump into that but I need to spend more time (time, whats that LOL) to look at it.
  
  Its always wild when you change how you are comfortable doign things - trust me -- I've been WEIGHT lifting for 25 yrs. I LOVE IT. Its addictive. I get off on how much I can lift and what my body can do and how it looks. It gives me a stress outlet like nothing else does. And I feel COMFORTABLE in the gym. Like its my natural environment. And yet I really need to do cardio now. I"ve got enough recurring aches & pains that I can't lift heavy unless I schedule a trip to my chiro & massage therapist to push everything back into place. And I detest cardio. And that's really all I should be doign at this point. BLAHHHHHH! LOL So yes I do understand! IMO however, cardio is cardio is cardio. Its fairly boring & repetitive. LIfting, however, presents a hyuge variety of exercises and challenges to keep it interesting. (I"m sure other people thing lifting is more boring than watching paint dry...) But its different and like I said - if you give it 3 weeks of honest effort, you'll see results. Anyone can give a commitment of 3 weeks to try something new. (I will continue telling myself that as well....!!!!)
  
  But what you are doing is exactly what you should do to get where you want to go. The cardio is going to be your enemy because what it produces is exactly contradictory to what your goals are. And its more important to fuel for and train for what your goals are. You can always go back to the cardio or modify it again some other way later but for now you have a different goal that you will not meet if you keep doing an hr of cardio every day.
  
  I've gained 2 pounds since I started which freaks me out (yes, I'm a slave to the scale but it DID help me loose 55 lbs!)
  
  This is one of the big mental challenges of "fitness" - the scale is not an accurate measure of "goals" and because we've been raised to consider an accurate measure, we draw many of the wrong conclusions from it that can actually affect how we feel about ourselves. Some people can deal w/ it, some can't. Feel free to use the scale, but please remember what it is telling you - a 2 lb change can be from water. And what does that imply about you as a person? You are now a 'fat ass'? Hardly. Its water for cripessake.
  
  If you want to use that number in a meaningful way then also get your bodyfat done or pay attention to how your clothes fit - e.g. -- tight in the waist, loose in the waist? Tighter in the quads / legs? etc. That gives you an indication of WHAT that weight is made up of -- muscle or fat or water. That's really what's important.
  
  Does anyone have any suggestions. I want to gain a few pounds of muscle and loose the roll of fat around the middle.
  If Im diligent about how long do you think till I start seeing results.(I'm a should have done it yesterday kinda girl..)
  
  What you are doign is exactly correct. Give it 3 weeks just to see what the change in diet & trainign can do. It takes 2-3 weeks for your body to show distinct changes due to diet & training - you can see transient changes over a couple days' time but that can easily be water or your body recovering from training or whatever. It really takes 2-3 weeks for any significant change in your daily life to show itself.
  
  The other mental challenge is to not get ahead of yourself and start digging around for quicky changes. Someone may say - sure you can drop 10 lb in a week --- well yes you can -- you can do a water depletion, do a crapload of cardio and take a diuretic like dandelion root and drop 10 lb of water weight in a week - physique competitors do it all the time for competition -- but they EXPECT to rebound a couple days later - always remember that your body deals in trying to maintain an equilibrium - that's why it takes a couple weeks of makign adjustments in your diet & routine, letting your body receive those changes and accommodate them and slowly adjust itself up or down to respond to consistent changes. Any wild changes (i.e. yoyo dieting) will result in a forced response for a while, but then your body will eventually so "nope I can't support this anymore, I ain't gonna do it, screw you, we're doing what I say now" and then your metabolism slows down, you start to not loose weight anymore, probably start to gain weight or get sick, feel like shit and end up worse off than when you started.
  
  And w/ the 2-3 week thing- its important to give what ever you are trying a real 2-3 week change to work - if you get impatient and start changing other things you won't really know what works or may again stall your progress by introducing conflicting components of diet / training because someone said "do this - you'll get quick results". Your body can't respond consistently to conflicting messages so it will either freak out or just stall and do nothing.
  
  I think you are completely heading in the right direction -- your goal is to build muscle -- don't worry about the bodyfat -- that will take care of itself in the process. Focus on teh GAINING part first. That means:
  - eat (aka "fuel") for your goal -- that means enough protein to support muscle growth - AT LEAST 1.2 x your bodyweight in grams of good protein -- and in the mix of your diet it should come out about 40% of your total -- protein / fats / carbs. Also get enough good quality fats & carbs to support the energy needed to lift. If you feel tired or can't sleep well w/ the change in training, look first at your carbs - make sure you are getting enough complex carbs and when you eat them to fuel your training & recovery.
  
  - training - LIFT! Don't be scared of it. Make it your own. Women so often cheat themselves out of strength because they think only sweaty musclebound meatheads use the free weights and women are supposed to circuit train. BULLSHIT!!!!!! Make that gym YOURS!
  
  - Cardio -- just a little - even the switch to HIIT will be a different sort of challenge. You may also notice a change in how your body responds to it instead of steadystate.
  
  - Enjoy it! Sometimes the day to day changes can be frustrating but if you focus on noticing how your body responds to each day's program -- i.e. its an experiment -- and it isn't over until 3 weeks from now. See how you feel, your energy levels, how well you sleep, etc. Its all very interesting to watch because you are making changes to the very fundamental things that make up you & your body -- your moods, how efficeintly your body burns energy and builds itself. Its really an amazing machine when you treat it the way it wants to be treated because it wants to run efficiently!

• 
  
  
  New today-wanted to post a question-not sure how to do that. I was glad to find this after first signing up-that's a lot of good info and I plan to go back and reread it several times.
  My son is a body builder and he recommended Var for me. I am pretty active for 51, a bit overweight though. He suggested the Var so that my energy level would kick up and he thought it would help with my extra pounds. I am on my 9th day and have not noticed anything different. I take l0 cc's a day-I inject the liquid in my drink. Would I have better results if I took it by way of injection? Any suggestions are appreciated~GV

 

[Sassy69]

New today-wanted to post a question-not sure how to do that. I was glad to find this after first signing up-that's a lot of good info and I plan to go back and reread it several times.
My son is a body builder and he recommended Var for me. I am pretty active for 51, a bit overweight though. He suggested the Var so that my energy level would kick up and he thought it would help with my extra pounds. I am on my 9th day and have not noticed anything different. I take l0 cc's a day-I inject the liquid in my drink. Would I have better results if I took it by way of injection? Any suggestions are appreciated~GV

Hi GV -- welcome to EF!

The best way is probably to start your own thread on this board.

Not knowing anythign about your diet & your stats, I'll say very simply that you should do more research on var.

Couple things:

- I'm going to guess you have 'liquid var' and you can drink it but don't inject it. Its not intended for injection. I don't think I've ever heard of injectible var.

- 9th day - takes about 1 1/2 - 2 weeks to "feel" it.

- really suggest you don't get into the steroids primarily because if your diet isn't doign what it needs to do to support your goals, the drugs won't help much.

Best thing to do is if you can start a new thread & post up your current diet in detail, your activity or training & your current stats (ht, wt, bodyfat).

Also - 10cc - no idea what that means as far as the dosage -- how many mg / ml on the bottle you have?

 

[nefertiti]

Hey Y'all...just signed up and though I haven't been through the archives I have a feeling my story is going to be a bit of a different one.

I'm 25 and currently my stats are 5'5" 105 lbs. For the past three years I have struggled with a debilitating eating disorder and I believe I finally started to turn the corner in my recovery this past December.

My goals are fairly simple and not centered around numbers. I want to gain about ten pounds eventually, but I am, I think, at least a couple of months away from being able to eat enough to do that. For now I'd like to, through cardio and weight training, simply develop a good relationship with food where I can get myself to a "normal" caloric intake. I'm working with a nuitritionist and a trainer, but I also thought a place like this could provide some guidelines for me as far as making sure I am not overdoing things and trading one set of obsessive compulsive behaviors for another.

So far I know I'm doing a little more cardio than I should be (about an hour, five days a week, varying intensity), but working that hard has also allowed me to get used to feeling good about fairly normal portions of food. Simple concepts like food=energy=able to work out hard, and food=muscle recovery=able to work out again are my first baby step. Eventually, more important than the number on the scale, is I'd just like to feel good about myself.

Anyway...I have no idea how active I'll be, but I figured I'd say hi and just be straight forward about where I am right now and where I am trying to be. Hope you all have a wonderful day!

 

[Sassy69]

Hey Y'all...just signed up and though I haven't been through the archives I have a feeling my story is going to be a bit of a different one.

I'm 25 and currently my stats are 5'5" 105 lbs. For the past three years I have struggled with a debilitating eating disorder and I believe I finally started to turn the corner in my recovery this past December.

My goals are fairly simple and not centered around numbers. I want to gain about ten pounds eventually, but I am, I think, at least a couple of months away from being able to eat enough to do that. For now I'd like to, through cardio and weight training, simply develop a good relationship with food where I can get myself to a "normal" caloric intake. I'm working with a nuitritionist and a trainer, but I also thought a place like this could provide some guidelines for me as far as making sure I am not overdoing things and trading one set of obsessive compulsive behaviors for another.

So far I know I'm doing a little more cardio than I should be (about an hour, five days a week, varying intensity), but working that hard has also allowed me to get used to feeling good about fairly normal portions of food. Simple concepts like food=energy=able to work out hard, and food=muscle recovery=able to work out again are my first baby step. Eventually, more important than the number on the scale, is I'd just like to feel good about myself.

Anyway...I have no idea how active I'll be, but I figured I'd say hi and just be straight forward about where I am right now and where I am trying to be. Hope you all have a wonderful day!

Hey girl - welcome to EF! We've got some girls w/ some experience w/ EDs here and all of us in general offer some great support and just good ol' girl power on this board.

Please post up anythign that you want to talk about - zero tolerance for idiots (e.g. certain male EF'ers.... ) here so please feel free & comfortable to discuss whatever moves you here.

 

[RedAngel2560]

Really new, really stupid about this stuff

Hi everyone! So I have tried all kinds of diets and just have let myself cheat on all of them. I have always pushed cardio more than anything and it hasn't gotten me anywhere. My husband comes here and has had great results so I figure it must be worth a try. I will take all of the advice I can get. My husband has me started on an eating program and is working on a gym routine. My work schedule is always changing from day to day, week to week, which means that I will usually only be able to work out in the evenings. Also, I don't have the freedom to take any breaks during the day except around 1:00 or so, so that changes when I will be able to get in smaller meals. I can take about three minutes or so to eat a protein bar or something, but that's all. I will take any advice on diet and/or exercise that you all have to offer. My goal is to loose about 44 lbs.
Weight: 184
hips: 45.5
waist: 32
neck 13
bicep 12.5
lower thigh: 18
upper thigh: 24.5
chest: 36
bust: 38
Body Fat (Estimated using measurements) 27%
Thanks!

 

[Sassy69]

Re: Really new, really stupid about this stuff

Hi everyone! So I have tried all kinds of diets and just have let myself cheat on all of them. I have always pushed cardio more than anything and it hasn't gotten me anywhere. My husband comes here and has had great results so I figure it must be worth a try. I will take all of the advice I can get. My husband has me started on an eating program and is working on a gym routine. My work schedule is always changing from day to day, week to week, which means that I will usually only be able to work out in the evenings. Also, I don't have the freedom to take any breaks during the day except around 1:00 or so, so that changes when I will be able to get in smaller meals. I can take about three minutes or so to eat a protein bar or something, but that's all. I will take any advice on diet and/or exercise that you all have to offer. My goal is to loose about 44 lbs.
Weight: 184
hips: 45.5
waist: 32
neck 13
bicep 12.5
lower thigh: 18
upper thigh: 24.5
chest: 36
bust: 38
Body Fat (Estimated using measurements) 27%
Thanks!

First welcome to EF!

Next questoin - how tall are you ?

Two easy approaches --

I always suggest the Bill Philips' BODY FOR LIFE program (don't bother w/ the women's version of this -- the foundatoin is the same but marketed towards women) - its a great book that is easy to read & lays out the fundamentals of nutrition (which is usually what screws up EVERYONE -- its not rocket science but its not intuitively obvious and the media today leads people to ignore common sense & look for quicky fixes). The diet is more like "here's how your body metabolizes things" and "here's a list of food & some guidelines to use to set up your own mealplan". The training program is 3x/week, a couple short sessions of cardio and doesn't require thousands of hours in the gym.

The other easy option is to check out The Shadow Project sticky at the top of the board - lots of the girls here have followed it. The point is to get the program to become part of your lifestyle, not make your lifestyle suffer. It takes a little trial, error & plannign to get the meals right - but I bring all my meals for the day to work, always eat at my desk -- I can actually eat my last meal by the time I drive out of the parkign ramp at 6 pm.

 

[RedAngel2560]

Re: Really new, really stupid about this stuff

I'm 5'8. Thanks for the advice! I look at the Shadow Project, but with my schedule, and the schedule of my gym, I don't think I would be able to do the 7 days a week deal. Some weeks it wouldn't be a problem, but some weeks I leave for work before the gym opens and don't get home until after its closed. Life of Retail sucks! I'll pick up a copy of the book and see how it goes.

First welcome to EF!

Next questoin - how tall are you ?

Two easy approaches --

I always suggest the Bill Philips' BODY FOR LIFE program (don't bother w/ the women's version of this -- the foundatoin is the same but marketed towards women) - its a great book that is easy to read & lays out the fundamentals of nutrition (which is usually what screws up EVERYONE -- its not rocket science but its not intuitively obvious and the media today leads people to ignore common sense & look for quicky fixes). The diet is more like "here's how your body metabolizes things" and "here's a list of food & some guidelines to use to set up your own mealplan". The training program is 3x/week, a couple short sessions of cardio and doesn't require thousands of hours in the gym.

The other easy option is to check out The Shadow Project sticky at the top of the board - lots of the girls here have followed it. The point is to get the program to become part of your lifestyle, not make your lifestyle suffer. It takes a little trial, error & plannign to get the meals right - but I bring all my meals for the day to work, always eat at my desk -- I can actually eat my last meal by the time I drive out of the parkign ramp at 6 pm.

 

[Sassy69]

The point is to find somethign that fits your schedule - often the bigger point is just to do it - don't get hung up on whether or not you can do a complete program as laid out -- just do something. I think that book is a fantastic intro to the whole thing about nutrition, metabolism and basic training. These are the tools that allow YOU to build a program that fits your lifestyle vs reading someone else's meal schedule and training schedule that you just blindly follow - you don't learn anything or come out of it w/ any knowledge that is yours to use & apply to meet the challenges you have to work within.

 

[smbdybldr]

Hello Everyone!! my name is Sara, I am new to EF and excited to start a journal here with my fitness goal.
I have been training on and off for the last 4 years.. for one time I weighted 115 lbs and happy with my weight and body.. I am having hard time to get to my goal again.. I may need a different diet, or something else..
my status now:

Age: 24 Female
Height: 5'3''
Weight: 187 LBS

I started eating clean today and below I posted my daily meal plan, training and cardio.. I would love to be one of the Shadow's project.. I truley believe this will work for me .. it worked for many people here on EF and I believe if I get the right nutriton, training and cardio guidance I know I can do it!!

I don't know if my goal is realistic .. but by the end of July I would like to be back in 115 lbs - 120 lbs ..

Here is my new daily meal plan:

Meal 1
1/2 cup dry oats
1.5 scoops whey protein

Meal 2
1 Cup White Rice
1 Can Tuna with water

Meal 3
1 Cup White Rice or 5 oz. Potato
1 Can Tuna or 5 oz. Boneless chicken breast

Meal 4
1 Can Tuna or 5 oz. Bonless chicken breast
green veggies

Meal 5
1.5 Scoop Whey Protein

My training would be 5 times a week

day 1
chest/calves

day 2
Hams/arms

day 3
shoulders/triceps

day 4
Back

day 5
Quads

Cardio: I will be walking on treadmill 5 times a week.. 30 minutes morning on empty stomach and 30 minutes after training in the evening..

Water: my goal is to have 1 gallon water a day


Please The Shadow let me know if you have room for me to be on your project
thanks alot!