Helpppppp!!!!!!!!

[tan27]

I'm trying to figure out what to eat. I work out three a week with 20 minutes of cardio and one a week devoted and hour of cardio.

I'm trying to lose some weight and get lean. I weigh 160 pounds and 5 foot 9 with a meduim build.

I eat about 5 meals a day

Breakfast 2 eggs
1/2 a piece of ham
toast or an english muffin


Snack carrots, yogurt (no nutra-sweet), cucumbers
apple ect...


lunch piece of chicken with broccoli or rice



snack yougurt or an apple



Dinner Steak, chicken, ribs ect... with a vegetable


Is this going to get me to where I want to go????

 

[orca]

Hi, First off you kind of need to post your goals, fat loss, bulking and so on. Also I'm assuming that you are a female, that looks like a light diet.

ORCA

 

[orca]

Opps, lose some weight and get lean, I see now, sorry about the female thing if you are a guy. Anyways if you have been doing this routine and have not been seeing the results you wish for all you can really do is step it up, cut out more of your carbs and start HITTING the gym a little harded, 3 days really is'nt that much.

ORCA

 

[neo1605]

your not eating enough food........

 

[bigmag]

you need to be eating about 6 meals a day....I usually eat 7 because I have really long days between working out, work, and school. You need to be getting about 200g of protein, 140-150g of carbs and about 30g of fat each day. Try to evenly spread these out so you have a constant supply of nutrients. You should try to eat every 2.5 hours but don't go over 3. If you have any other questions fell free to pm me and I'll be glad to help you out!!!

 

[HarmsWayBC]

Orca,
Make sure you are hitting the weights 3-4 times a week, and make sure you use challenging poundages.....most women think lifting heavier will get them too big......in a word, this is wrong! You may add some nice muscle, but you'll probably be lighter and smaller measurement wise....most women find this happens when they train correctly.....

Train different bodyparts on different days and do your cardio, as you are doing......as for your diet.....make sure you are getting:

160 g of protein (or between 1 and 1.5 g per lb of bodyweight)
160-320 g of carbs
minimal fats (maybe some nuts, from lean meat, or a little olive oil)

at 160, a heavily reduced caloric intake would be between 1600-2000 cals.....that's pretty low and not much food....if you do reduce cals that low, only do so for 3-5 days and NEVER more than a week......after going through a few says of reduced cals, kick up the cals for a overfeed/refeed of around 2500-3000 cals.....this will get your leptin levels up (the hormone in your body that determines if you are well fed, and can put you in a starvation mode in you are not)....the extra cals may not seem like a good idea, but trust me....they are!!!

do a search on LEPTIN and you can read about what I mean.....good luck

 

[HarmsWayBC]

oops....sorry, ur a guy!

all apologies