Can anyone help me lose some fat?? Pleeaassee!!

[cezza30]

Hey all

This is my first post and i'm hoping i can get some good advice here. Any help would be much appreciated.

I'm currently 140 lbs at 5' 7" and about 28% bodyfat (calipers). My goal is to lower my bodyfat to about 20-22% without losing muscle. So far i've lost 6lbs in the last 6-7 weeks and i'm guessing that most of this has been bodyfat although i'm finding it difficult to be sure using calipers. I hope to lose 2lbs/week but at the moment only seem to be losing about 0.5-1lb/week so i'd be really grateful of any useful comments.


In these last weeks i've been following the following eating plan: -

meal 1 (about 8:30am): -
Was recently 2 slices of wholewheat toast, no butter and half a can of tuna, but am now trying to eat oats and tuna instead.

meal 2 (about 1pm): -
Something like a chicken salad roll, or pasta with tuna / chicken

meal 3 (about 6pm): -
Meat (normally chicken) and either cooked vegetables or salad

1 multi-vitamin

As much water as possible/day (not really sure how much sorry!)


I'm basically trying to keep my carbs low GI, but am not ruling them out completely as i have done that before and have felt tired and run down. This time i'm simply making sure i don't eat carbs after about 2pm and am also trying not to mix carbs with fat. I'm also trying to eat protein at every meal to reduce muscle loss.

As exercise i've been doing approx 40 mins of cardio a day (outdoor running) plus squats with dumbells or sometimes swimming and kickboxingy aerobics in the afternoon. At the moment i don't have access to a gym so lifting weights isn't really an option, but i do have dumbells and am interested in any other resistance training to maintain muscle.

Can you please critique my diet/exercise and give me any guidance on how to lose fat while maintainin muscle.

Thanks in advance for your help

x

 

[thelion2005]

Sending you a PM.

 

[MILF69]

First of all let me say that you're not eating enough. You need to eat at least 5-6 small meals a day that consist of lean protien such as chicken, fish or lean red meat. Also you need more healthy fats in there like olive oil or flax oil. Stick to green veggies such as broccoli. I would try to keep you carbs down by sticking with whole grains and veggies such as sweet potatoes. Stay away from processed foods, white breads, white rice, pasta (except maybe whole wheat, but keep it to a minimum). Water intake should be at least 1-1-1/2 gal. a day to keep everything flushing out properly.

Try to get into the gym and incorporate more weights into your routine. By doing 40 minutes of cardio you are not gong to gain or maintain any sort of muscle mass. Cardio is not the answer to fat loss. It is only part of the puzzle. Weights + Cardio+ clean healthy diet = great body and better health.


Hope this helps a little. Good luck!

 

[Daisy_Girl]

Check out the stickies at the top of this board. They will give you great diet advice. Especially the ones - "New to EF? STart Here" and "links to top threads".