Diet as promised.

[esteveze]

Time Item Kcals CHO Protein Fat Sat Fat
7:30am 1/2 Cups Oats 150 27 5 3 0.5
7:30am 1/2 Cups Fat Free Milk 43 6 4 0 0
7:30am 1/2 cup Cottage cheese 90 3 16 1 0.5
10:30am 3 oz Chicken Breast (Baked) 120 0 24 2 0
10:30am Boiled Eggs (1 yolk, 3 whites) 108 1.5 3.5 5 3
1:00pm Top Sirloin (2 @ 3oz) 360 0 48 18 6
1:00pm 2/3 Cup Green Beans 25 2 1 0 0
1:00pm Baked Potaoes (1 medium) 220 32 5 0.5 0
1:00pm 1/2 cup Cottage cheese 90 3 16 1 0.5
4:00pm 3 oz Chicken Breast (Baked) 120 0 24 2 0
7:30pm 1/2 Cup lentil Rice 200 29 13 0 0
7:30pm 1 Cup Broc 25 5 3 0 0
7:30pm 12 oz tuna 350 0 75 5 0

TOTAL 1901 108.5 237.5 37.5 10.5

 

[KEL]

I am not great with the diets so I'll bump this up.

I do have a question about your meal @4pm just chicken?

kel

 

[esteveze]

yes.. I guess.
Do u suggest someting else?!

 

[new@gettinbig]

Looks ok..but why are you eating such small portions of meat?? only 3oz?? That is not a lot of meat!! I usually eat at least 5-6oz. I am not a big fan of fat free milk, or milk in general. Why not have some egg whites or a small piece of chicken w/ your oatmeal?? Eating chicken alone is not bad, but I would eat w/ a veggie. What are your goals? Do you eat yams at all?

 

[esteveze]

yams??? would try..never eat them before.
About the serving portion of meat..I will upgrade to 5oz.
About my goals....
1)loose Weight (BF)
2)get muscles (have nothing right now) very frustrating...:-(

 

[new@gettinbig]

What does your training look like? Are you lifting heavy? Any cardio?

 

[esteveze]

I am doing cardio 6*week, but I am planing to change that 3*week.
weifgt trainning. yes I am doing it..heavy?? I really do not know what u girls mean by heavy but I do my best..I am not talking 5 little lbs...when I do legs I do leg presses at 180lbs 4sets of 20.
ang arms I usualy do arm culr 25lbs..3sets of 12reps..that is all I can handle right now...that is just and illustration of how heavy I can go..I kniw that for u girls that is piece of cake...But I am trying my best.
Also I have notice that when I am trying to lift heavy I get hicops..?!

 

[FitFossil]

When I think of training heavy, for my upper body that means the weights are heavy enough (after warmup) so I can only get between 8-10 reps. The last 2 reps or so are a struggle, but I'm still able to hold proper form. When I break 10 reps, I increase the weight. My training "heavy" for legs is doing the same as above but in the 12-15 rep range.

Sometimes I'll train even heavier in lower rep ranges like 6-8, but mostly I stick to the 8-10. Since I work each body part once a week, I typically alternate between heavy and light weeks. For me, "light" for upper body means a weight I can get 12-15 reps (legs @ 20-25 reps) Even light, the last few reps are still a struggle as on Heavy days.

Because I used to be a skinny pear (skinny upper bod with fat thighs), I was scared to death of training legs in a lower rep range. Finally, I said "To hell w/it - big and muscled is better than big and fat." To my surprise, training legs heavy actually made them tighter and leaner!!

 

[luv2workout]

esteve

As far as leg press and other exercises - If you want to grow...lower your reps and up your wieght!!! No need to be doing 4 sets of 20reps