Desperately Seeking Diet & Exercise Advice

[hellewise]

Here is something I wanted to share with you. This is a daily food log I have created. I have increased my calories, but the basic food is the same. I eat things like this almost everyday. The foods change from say a Chicken Salad Sandwich to a Turkey Sandwich, and dinner from Veggie Patty to Chicken Breast, but it's about the same. Since I found out my calories were too low, I added the extra veggie patty and added a snack to increase the calories. Is this on target? Any suggestions?

Daily Food Log
Day: Monday
Date: 10/27/08

Key: Time Food Item Calories Fat Fiber Protein

6:30am
B Protein Shake Mix - 1 Scoop 110 2 0 26
B Strawberries - 3 25 0 0 1
B Nonfat Milk - 1/2 Cup 45 0 0 4
B Benefiber - 1 tblsp 25 0 3 0 8:00am
B Fiber Bar 130 2 9 2

9:45am
S Natural Oatmeal - 25g 80 1.5 2 2

12:45pm
L 2 Slices 12 Grain Bread 220 3 4 8
L Chicken Salad - 1 Can 140 4 0 24
L Mayo - 1 tblsp 90 10 0 0
L Raisins (In Chicken Salad) 40 0 1 0
L Cucumber - 1/2 Large 33 0 2 2
L Balsamic Vinaigrette 50 4 0 0
L Skim String Cheese 35 2 0 2

4:00pm
S Natural Almonds - 1/4 Cup 160 14 3 6

5:30pm
D 2 Veggie Patties - 280 10 4 16
D Mixed Green Salad 20 0 2 2
D Balsamic Vinaigrette 100 8 0 0
D Ketchup 30 0 0 0
D Garden Veggie Rice - 1 Cup 200 2.5 1 4

6:30pm Workout - 1.25 hrs

8:30pm
S Protein Shake Mix - 1 Scoop 110 2 0 26
S Strawberries - 3 25 0 0 1
S Nonfat Milk - 1/2 Cup 45 0 0 4
S Benefiber - 1 tblsp 25 0 3 0

Daily Total - Calories: 2018 Fat: 65 Fiber:34 Protein: 130
Daily Goals - Calories: 2000 Fat: 65 Fiber: 25 Protein: 85

I have used both free weights and machines in the gym (ours are plates with the pins). I find my form is pretty terrible, so I rely on the machine more than I should as it helps keep me in line. Today I did 35 minutes cardio, then 40 minutes of biceps, triceps, and delts using 3 machines and the free standing huge machines with weight/pulley.

I looked for the beginner workouts but couldn't find any. Can you tell me exactly which forum to go to? I think I am looking in the wrong place.

My gym has a pool, as do I at home, but I do not use them. I have almost drowned twice and have an unrealistic fear of water now. (I know. It's pathetic...but it is what it is.)

 

[Thandie]

Here is something I wanted to share with you. This is a daily food log I have created. I have increased my calories, but the basic food is the same. I eat things like this almost everyday. The foods change from say a Chicken Salad Sandwich to a Turkey Sandwich, and dinner from Veggie Patty to Chicken Breast, but it's about the same. Since I found out my calories were too low, I added the extra veggie patty and added a snack to increase the calories. Is this on target? Any suggestions?

Daily Food Log
Day: Monday
Date: 10/27/08

Key: Time Food Item Calories Fat Fiber Protein

6:30am
B Protein Shake Mix - 1 Scoop 110 2 0 26
B Strawberries - 3 25 0 0 1
B Nonfat Milk - 1/2 Cup 45 0 0 4
B Benefiber - 1 tblsp 25 0 3 0 8:00am
B Fiber Bar 130 2 9 2 (You don't need the bar, it has too much fillers)

9:45am
S Natural Oatmeal - 25g 80 1.5 2 2

12:45pm
L 2 Slices 12 Grain Bread 220 3 4 8 (Skip the bread. You're better of with yams. Eat whole foods)
L Chicken Salad - 1 Can 140 4 0 24
L Mayo - 1 tblsp 90 10 0 0 (Why mayo? if you need the extra fat used flaxseed oil)
L Raisins (In Chicken Salad) 40 0 1 0 (Sugar. It will turn to fat)
L Cucumber - 1/2 Large 33 0 2 2
L Balsamic Vinaigrette 50 4 0 0
L Skim String Cheese 35 2 0 2

4:00pm
S Natural Almonds - 1/4 Cup 160 14 3 6

5:30pm
D 2 Veggie Patties - 280 10 4 16
D Mixed Green Salad 20 0 2 2
D Balsamic Vinaigrette 100 8 0 0
D Ketchup 30 0 0 0 (again, this is sugar)
D Garden Veggie Rice - 1 Cup 200 2.5 1 4

6:30pm Workout - 1.25 hrs

8:30pm
S Protein Shake Mix - 1 Scoop 110 2 0 26
S Strawberries - 3 25 0 0 1
S Nonfat Milk - 1/2 Cup 45 0 0 4
S Benefiber - 1 tblsp 25 0 3 0

Daily Total - Calories: 2018 Fat: 65 Fiber:34 Protein: 130
Daily Goals - Calories: 2000 Fat: 65 Fiber: 25 Protein: 85

I have used both free weights and machines in the gym (ours are plates with the pins). I find my form is pretty terrible, so I rely on the machine more than I should as it helps keep me in line. Today I did 35 minutes cardio, then 40 minutes of biceps, triceps, and delts using 3 machines and the free standing huge machines with weight/pulley.

I looked for the beginner workouts but couldn't find any. Can you tell me exactly which forum to go to? I think I am looking in the wrong place.

My gym has a pool, as do I at home, but I do not use them. I have almost drowned twice and have an unrealistic fear of water now. (I know. It's pathetic...but it is what it is.)

65 grams of fat is a lot of fat. Unless you're extremelly under weight and need it. Especially that you're not training heavy at this point. You should keep it at 30-40g.
Your protein is too low. You need a minimum of 1g of protein per 1 lb. for maitenance.
How much carbs are you eating?

 

[nikkita]

My comments....

>Day: Monday
>Date: 10/27/08

>Key: Time Food Item Calories Fat Fiber >Protein

>6:30am
>B Protein Shake Mix - 1 Scoop 110 2 0 26
>B Strawberries - 3 25 0 0 1
>B Nonfat Milk - 1/2 Cup 45 0 0 4
>B Benefiber - 1 tblsp 25 0 3 0 8:00am
>B Fiber Bar 130 2 9 2

>9:45am
>S Natural Oatmeal - 25g 80 1.5 2 2
Here you can add some protein such as egg whites.


>12:45pm
>L 2 Slices 12 Grain Bread 220 3 4 8
>L Chicken Salad - 1 Can 140 4 0 24

>L Mayo - 1 tblsp 90 10 0 0
Take mayo out

>L Raisins (In Chicken Salad) 40 0 1 0
>L Cucumber - 1/2 Large 33 0 2 2
There are other veggies that have higher fiber, i.e, chayote

>L Balsamic Vinaigrette 50 4 0 0
>L Skim String Cheese 35 2 0 2
Take cheese out

>4:00pm
>S Natural Almonds - 1/4 Cup 160 14 3 6
Here you can reduce the amount of almonds and include a protein source

5:30pm
>D 2 Veggie Patties - 280 10 4 16
What are these?

>D Mixed Green Salad 20 0 2 2
>D Balsamic Vinaigrette 100 8 0 0
Go easy with the balsamic vinagrette, you may want to have lemon juice instead to give flavor.
>D Ketchup 30 0 0 0
>D Garden Veggie Rice - 1 Cup 200 2.5 1 4

>6:30pm Workout - 1.25 hrs

>8:30pm
>S Protein Shake Mix - 1 Scoop 110 2 0 26
>S Strawberries - 3 25 0 0 1
>S Nonfat Milk - 1/2 Cup 45 0 0 4
>S Benefiber - 1 tblsp 25 0 3 0

It would be good, since you are counting your calories, that you start by counting how many carbs you eat per day. It is good that you calculate fiber and protein, but there carbs complete the equation for calories.

Some carbs contain sugar, such as milk, which at certain times of the day is good (i.e., morning-lunch, postworkout) but later in the day (night) they have more probability to turn to fat.
It is not to say to keep all sources of sugar out, because that is not good either, just keep them natural and eat them earlier in the day.

As for your workout, you can start with a 3 day split. However find someone to teach you proper form because (at least in my opinion) when you use free weights you force your body to use stabilizing muscles according to the exercise.

It is better to start with weights and end with the cardio, that way you will use your energy to work muscles and have fat burning cardio after.

Since I don't know what you have in your gym, this is a sample

**start all days with a 5-10 min warm up, 3 sets per exercise, rep range 8-10, choose a weight that you can lift for perfect form of 8 - 10 reps.

Day 1 - Legs and calves
Leg extension
Hack squat or free weight squat
Leg press
Lying leg curl
Standing calve raise

Day 2 - Back and chest
High pulley pulldown
Dumbell one arm row
Hyperextensions
Pushups (on the floor)
Incline dumbell flies

Day 3 - Shoulders and arms
Barbell military press
Dumbell side laterals
Dumbell alternate curls
Barbell curls
Dumbell kickbacks
Over head cable pulls

To all days add abs exercises, in the range of 8-10 minutes and then go off to your cardio. However keep your cardio on the range of 65%-75% of your heart frequency. You have a heart monitor right?

 

[Bikini Mod]

The ladies before me are giving excellent diet advice.

Fear of drowning? I know it well as I suffer the same. However, if you do aquatics your head never gets anywhere near the water... unless you WANT it to. Most of the movements the water is boobie-level. (Yes, I am sooooooo technical!)