Hello Ladies! Please be critical!!

[jkmom]

Good Morning All!,
Long time reader but don't post often.
I am starting my July 4th challenge today and would love any advice!
Stats: 5'2 103lbs, 11.8% 91 lbs lean body mass.
am - used to be long run but am switching over to 60 minutes empty stomach. - May sound like too much but I was doing up to 18 miles so this will be a big drop! I will wear my heart rate monitor as well.

Protein shake

Weight train - 1 or 2 body parts

7:00 am1/4c cooked oatmeal 5 egg whites immediately follwing weights.


10:00am - 3 oz protein on high fiber bread - 50 cal per ounce 4gms protein, 6 grams carbs - Should I use 1 or 2 slices here?

2:00pm - ??? Same as above? Any suggestions here?

3:30 - some type of activity either another body part, followed by stairmaster or a quick run - something to relieve the stress of the office so I can be super mom when I get home!

6:00 - protein vegetable and a salad - Can I include a low carb wrap here?

8:00- Sugar free jello and cottage cheese? Egg whites? Protein shake?

I am addicted to vegetables so I am purposely keeping them low. I over eat them and that sets me up for over eating in general so I am trying to do the portion control thing!

I would love advice -- Thanks!

 

[gingernuts]

What are your goals.your stats look very good already.

 

[jkmom]

Hey - thanks for the reply! My goals are to eat a clean diet - had been an Atkins dieter and am now seeing the importance to make the switch. Portion contol is something I need to learn -Big time!
My physical goals will be to decrease to 10% while not over training and not put on fat with this new eating style. Would love advice !

 

[gingernuts]

I would try gaining a little lean body mass.It looks like your weight is a bit on the low side for your height.Gaining a little muscle would allow you to lower bodyfat whilst not over training.Maybe cust back on the cardio and concentrate on the weights for a while.It seems you have been on the edge of overtraining with the cardio which can result in your bodyfat increasing as muscle is brokendown.

Cutting back on the cardio whilst keeping diet clean should give you the results you want.Your diet looks a little on the low side as per protein and overall kcals.Where are your fats?

 

[jkmom]

Excellent advice on the training! I will use flax oil and olive oil...when and where do you suggest?

 

[gingernuts]

you could mix it in with your shakes.i mix 1 tsp of natural peanut butter in with oatmeal in the morning and sometimes with a yoghurt in the evening.you can mix peanut butter with most things but it spices oatmeal up very nicely.

 

[smb_69]

jkmom - for you 6:00pm meal - stay away from the bread if you want it clean. You can add an apple somewhere in AM, early PM. Perhaps a yam or 1/2 cup of brown rice (not together -

Add a little bit of fat to your diet - some almonds or almond butter, maybe a whole egg + egg whites in AM. Udo oil is a great mix of oils - can be used at night with your night shake. Try to have a little fat with each of your protein meals - do not be afraid of good fats.

goodluck.

 

[Daisy_Girl]

Protein shake

Weight train - 1 or 2 body parts

7:00 am1/4c cooked oatmeal 5 egg whites immediately follwing weights.

10:00am - 3 oz protein on high fiber bread - 50 cal per ounce 4gms protein, 6 grams carbs - Should I use 1 or 2 slices here?

2:00pm - ??? Same as above? Any suggestions here?

3:30 - some type of activity either another body part, followed by stairmaster or a quick run - something to relieve the stress of the office so I can be super mom when I get home!

6:00 - protein vegetable and a salad - Can I include a low carb wrap here?

8:00- Sugar free jello and cottage cheese? Egg whites? Protein shake?

I am addicted to vegetables so I am purposely keeping them low. I over eat them and that sets me up for over eating in general so I am trying to do the portion control thing!

I would love advice -- Thanks!

HARD to OVEReat veggies. Veggies, plain, have very few calories and are very fiber-dense. Make smart choices with veggies, keep them as plain as possible.

Bread is not the best choice for a clean diet. Use potato, rice, veggies, oatmeal for carbs.

Veggies should be green, and basic. Steamed brocolli, steamed asparagus, plain green beans, lettuce.



I suggest something like this....

1st Thing....
Cardio on empty stomach

7:00am
1/4 Oatmeal (made w/ water, can add Splenda, Cinnamon)
5 Egg Whites, 1 Whole Egg

10:00am
3-4oz Protein
3oz Potato (or 1/2c Brown Rice)
Salad w/ 1tbsp Flax/Olive Oil and Balsalmic Vinegar

1:00pm
3-4oz Protein
Green Veggies
(put Low-Carb wrap here)

3:30pm
I would weight train here, and do cardio in the morning. This way you are fueled and hydrated for building muscle. Follow weight training immediately with plain Protein Shake made with water. Shake is about 4:30ish then?

6:00pm
3-4oz Protein
Green Veggie
Fat Source....almonds, Natty PB, Flax/Olive Oil

9:00pm
Have a high protein meal here with some fat, minimal carbs. This is keep your body fueled through the night so it does not catabolize muscle to replenish itself.

 

[FitFossil]

Ever try interval training (also known as HIIT for high intensity interval training)? It's excellent for fat loss, plus it's fun too. No athlete as lean and muscular as sprinters! I usually do 2 interval sessions a week and 2 regular cardio. With the interval training, I never go more than 30 minutes. That includes 5 min at the beginning and end for warmup/cooldown. If I could've gone longer, then I know my intervals weren't intense enough.

 

[jkmom]

Excellent Advice!
Due to work schedule, I was not able to exercise this morning. This is my first day I have missed in .....forever! Would you suggest interval training for my pm work out? Can I follow with weight training or should I train first - interval second?
Thank you for your response - I really appreciate your help!