Help On Diet plan

[foxxie]

I need someone to help me on my diet plan or atleast give me some info. I try to search this forum about diet plans and I got some pretty good info. I still need someone to help me what should I eat though. A day meal would be great but a weekly meal would be much better. Thanks!

Here's what my exercise consist of lower and upper body twice weekly. 30 minutes of cardio before that. I am 5'2, 105 pounds Not sure what's my Bf percentage is, or my bmI. I dont drink any soda, alcoholics or caffeine beverage and sugar foods. I just pretty much drink H20 , cranberry and OJ

I dont really need to lose weight on any part of my body except on my abs. I have a little bit of excess fat over there ( gross I know) . I know running, cycling and walking would help me lost weight the fat on there.

so any advise

 

[poysyn]

ditch the oj and cranberry juice and post what you are currently eating daily (others would have asked so I figured I'd give them a head start..)

 

[foxxie]

breakfast

oatmeal
2 percent Milk

or

whole grain cereal with 2 percent milk

or

banana
OJ

or

toasted whole grain bread
fruits
OJ or H20


sometimes I dont even eat breakfast at all ( I know not a good thing)


Lunch

salad with little bit of fat free ranch dressing
blt wheat sandwich
OJ or H20

or

boiled or bake chicken ( w/o the skin) with asparagus and bake potato
H20


or

brown rice with red beans
veggies
H20



Dinner

baked tilapia or sword fish or salmon
veggies
H20

or

Yellow corn tortilla with fat free refried beans ( No cheese, no sour cream Just lettuce and tomatoes)
H20

or

chili con carne
cornbread
H20


Snacks

low fat granola bar




MOstly I eat about 3 to 4 times a day.

 

[alex2678]

You're really tiny are you sure you want to lose bodyfat right away? If so make sure not to lose more than 1/2 -1 pound of fat per week and lift heavy to try and maintain what size you have. Just some sample changes to give you an example.

breakfast

oatmeal
2 percent Milk
Add 1 scoop whey and 1tsp.olive oil or 4 egg whites and 1 tsp olive oil


sometimes I dont even eat breakfast at all ( I know not a good thing)

Mid morning Snack- 300 calories worth of protein/carb/healthy fats

Lunch

salad with little bit of fat free ranch dressing You could replace ranch with olive oil and vinegar
boiled or bake chicken ( w/o the skin)
H20


Dinner

baked tilapia or sword fish or salmon
veggies
H20
Add a yam or sweet potato


Add Meal Number 5: 300 calories of protein/carb/healthy fat



Try to get 5-6 small meals in instead.
MOstly I eat about 3 to 4 times a day.

 

[foxxie]

You're really tiny are you sure you want to lose bodyfat right away? If so make sure not to lose more than 1/2 -1 pound of fat per week and lift heavy to try and maintain what size you have. Just some sample changes to give you an example.

well the only part that i want to lose fat to is my abs, I want to get it tone and leaner. Thanks for your advise, appreciate it

 

[foxxie]

bump for more advise!

 

[jdevlin1985]

bump for more advise!

Meal 1; 1/4 cup of oats. 6 boiled eggs, only 1 yolk

Meal 2; low carb proten shake

Meal 3; Skinless chiken breast, brocolli (or any veg/sald of your preference)

Meal 4; (same as meal2)

Meal 5; (same as meal 3)

Before bed, if hungry, another protein shake, cottage cheese, or a handful of almonds.

Stick to this for 6 days straight, then include a cheat MEAL, not day, on your 7th. But go easy. You can include spices, low carb sauces for taste (see other posts for hints) and as mentioned prev, ditch the cranberry. Stick to water. You can use flavoured or add a dillute. Just drink shit LOADS!!!

This will need some dedictaion but will sure give you the results you are looking for. You can get supps that will supress appetite if you find yourself having problems with cravings etc, and be sure to include a multi vit supp and fish oil. If you do feel a slight crave coming on, drink 2 glasses of water straight, hold out for 15 minutes, and you will find the craving will go.

Need to know anything else.. just ask

 

[foxxie]

Meal 1; 1/4 cup of oats. 6 boiled eggs, only 1 yolk

Meal 2; low carb proten shake

Meal 3; Skinless chiken breast, brocolli (or any veg/sald of your preference)

Meal 4; (same as meal2)

Meal 5; (same as meal 3)

Before bed, if hungry, another protein shake, cottage cheese, or a handful of almonds.

Stick to this for 6 days straight, then include a cheat MEAL, not day, on your 7th. But go easy. You can include spices, low carb sauces for taste (see other posts for hints) and as mentioned prev, ditch the cranberry. Stick to water. You can use flavoured or add a dillute. Just drink shit LOADS!!!

This will need some dedictaion but will sure give you the results you are looking for. You can get supps that will supress appetite if you find yourself having problems with cravings etc, and be sure to include a multi vit supp and fish oil. If you do feel a slight crave coming on, drink 2 glasses of water straight, hold out for 15 minutes, and you will find the craving will go.

Need to know anything else.. just ask

Thanks

 

[jdevlin1985]

Thanks

welcome

 

[jdevlin1985]

Platinum search; good info

http://www.elitefitness.com/forum/search.php?searchid=1506513