Hi I'm new! And a question

[pateince123]

How do I figure out how many calories I should be eating?
I'm 5'0 and 120 lb.
What routine is best to follow for fat loss? How much cardio should I be doing per week?

Thanks!

 

[Sassy69]

Are You New to EF Ladies Board - START HERE Hi Patieince - welcome to Ef. Suggest you start by reading a couple of the stickies at the top of the board --- it is very hard to just state a canned routine & diet. A lot of your questions can be answered or enough ideas can be addressed to give you a place to start :

 

[pateince123]

OK here's what I've set up for me. Keep in mind that this is what my "ideal" days look like (I haven't been perfect with them I do well for 3 days and then I mess up and the weekends are horrible. Which I know is part of the problem, but I'm wonderinf if that is caused by somethig else.

Keep in mind that I have some food allergies and can't have dairy, soy, whey, oats, wheat. Eggs I can have twice a week, but not more than that.

meal1
1/3c rolled kamut
egg
1 Tb rice protein powder
5 strawberries
249 P:22 C:27 F:6

meal2
3 oz chicken (cooked)
veggies
1 tsp oil
185 P:25 C:5 F:6

meal3
1/2c rolled kamut
1/4c goat's yogurt
1 Tb rice protein powder
232 P:22 C:32 F:4

meal4
4oz fish (white)
veggies
1 tsp oil
1/2c brown rice
275 P:26 C:27 F:5

WORKOUT HERE

meal5
3 oz chicken (cooked)
veggies
1/2c quinoa pasta
1 tsp oil
295 P:28 C:27 F:7

Total: 1236 P:122 C:119 F:28 Fiber:21


I've been doing weights and 30 min of cardio on elliptical 3 days a week, but I have a feeling I need to bump this up to 4 to 5 times a week.
This is what I did last week:
Tuesday- chest/back: chest presses, rows, machine incline presses, lat pull down (all 4 sets of 8-10) + 30 min elliptical
Thursday- legs: smith machine squats, streight lef deadlifts, leg presses (4 sets of 8-10) + 30 min elliptical
Friday- shoulders/biseps/triceps: shoulder presses with sidelateral raises, hammer culrs with overhead tricep extensions (3 sets of 10-15)

As you can see I'm all over the place.

 

[Miss24k]

Hey girl we're similar in height and weight.

What's your bodyfat at? And what is your goal? What kind of oil is that you are using?

Calories are little on the low side, but over all good choices, you ay want to switch things around alittle and add in alittle more healthy fats.

Think about dropping the pasta at meal 5 and putting it at meal 2.

What time are you training at? Can you separate your cardio and training, like doing your cardio in the morning? or on your off days?

 

[pateince123]

Hey girl we're similar in height and weight.

Hey! Thank you for replying! Yey another shorty! Do you have a journal here I can look at?

What's your bodyfat at? And what is your goal? What kind of oil is that you are using?

I don't know for sure what my body fat % is, but when I was checked with Omran (and I know those things aren't accurate) it showed 26%
My goal is to lower my body fat and flatten my abs (not just lose fat on them, but also to FLATTEN them.. they stick out)
The oil I use... either olive oil (in cooking) or fish oil or flax oil when I add it to food.

[quote}Calories are little on the low side, but over all good choices, you ay want to switch things around alittle and add in alittle more healthy fats. [/quote]
How many calories SHOULD I aim for? How much fat should I be getting?

Think about dropping the pasta at meal 5 and putting it at meal 2.

What time are you training at? Can you separate your cardio and training, like doing your cardio in the morning? or on your off days?

I usually train between meals 4 and 5. That's why I thought pasta would be OK at meal 5. Is it not?
I can't really seperate weights and cardio because I work full time and go to school So I'm lucky if I can get to the gym 4 days a week. Although, I'm thinking of taking Wednesdays off work, because I'm really starting to feel the lack of sleep.

Any suggestions on training?