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Hey Everyone... Well this is some breif history about me, i use to way 200lbs nearly a year ago.. over the school year i droped down to 145lbs..( just by watching what i was eating and cardio )..
WEll anyway.. now that im down to this weight, i still got little flabby parts left to me.. about 2 weeks ago i started doing full body workouts 3 times a week, and walking 3 times a week.. noticing some benefits, but not as much as i would like to.. Well Im going to start looking closely at my diet! And that is where i need suggestsions at.. im going to start doing 50p/20c/30f ratio.. my question is how many cals i should be trying to reach for? I've read i should just use 12 x My body weight.. is this correct? Well here is my Excercise program and a sample diet.. Please tell me what i can do to maximize my fat loss and keep all the muscle i got! Im 145 lbs, 5 foot 9, don't know my BF% tho.
Monday - AM Workout #1 PM Cardio
Tuesday - AM Cardio PM Off
Wednesday - AM Workout #2 PM Cardio
Thursday - AM Cardio PM Off
Friday - AM Workout #3 PM Cardio
Saturday - AM Cardio PM Off
Sunday - Off
( Please note that i do the AM Excersises on an empty stomach, then wait 45 mins - 1 hour before i eat..
Sample Diet Day as Follows:
9:00 - 3 egg whites, protein shake, 30gram rolled oats
11:30 - 4-5oz Chicken Breast, 125 gram of steamed veggies ( Orential style ) ( 0f/9c/2p/40cal for the veggies )
2:00 - Tuna ( 120 gram drained ) mixed with 1 tablespoon of REAL mayo.
4:00 - Tuna ( 120gm ), lots of romain lettuce, medium size tomatoe, 2 table spoons of canolia oil ( all mixed into a salad ).
6:30 - same as 11:30 meal
8:30 - Tuna ( 120gm ) mixed with 125 gm of lowfat cottage cheese
* Note that i sprinkle about 5 tablespoons total of grounded flax seed on different meals through the day * !!!!
Well thanx for your time guys.. please respond with any changes i should make
WEll anyway.. now that im down to this weight, i still got little flabby parts left to me.. about 2 weeks ago i started doing full body workouts 3 times a week, and walking 3 times a week.. noticing some benefits, but not as much as i would like to.. Well Im going to start looking closely at my diet! And that is where i need suggestsions at.. im going to start doing 50p/20c/30f ratio.. my question is how many cals i should be trying to reach for? I've read i should just use 12 x My body weight.. is this correct? Well here is my Excercise program and a sample diet.. Please tell me what i can do to maximize my fat loss and keep all the muscle i got! Im 145 lbs, 5 foot 9, don't know my BF% tho.
Monday - AM Workout #1 PM Cardio
Tuesday - AM Cardio PM Off
Wednesday - AM Workout #2 PM Cardio
Thursday - AM Cardio PM Off
Friday - AM Workout #3 PM Cardio
Saturday - AM Cardio PM Off
Sunday - Off
( Please note that i do the AM Excersises on an empty stomach, then wait 45 mins - 1 hour before i eat..
Sample Diet Day as Follows:
9:00 - 3 egg whites, protein shake, 30gram rolled oats
11:30 - 4-5oz Chicken Breast, 125 gram of steamed veggies ( Orential style ) ( 0f/9c/2p/40cal for the veggies )
2:00 - Tuna ( 120 gram drained ) mixed with 1 tablespoon of REAL mayo.
4:00 - Tuna ( 120gm ), lots of romain lettuce, medium size tomatoe, 2 table spoons of canolia oil ( all mixed into a salad ).
6:30 - same as 11:30 meal
8:30 - Tuna ( 120gm ) mixed with 125 gm of lowfat cottage cheese
* Note that i sprinkle about 5 tablespoons total of grounded flax seed on different meals through the day * !!!!
Well thanx for your time guys.. please respond with any changes i should make
Comeonnnnnnnnnnnnnnn i need sum input lol, Uppin the Msg.
