How much to expect after two months??

[PinkPanther]

I am starting a new w/o and diet plan today and I am wondering how much I can expect to lose by the end of January. Here is my diet and w/o plans. I am also taking ECA. I am starting with 2 caps 2x's a day for week one, and then I will increase it to 2 caps 3x's per day. Currently, I am 5'5" and 140#'s.

Meals:

Breakfast (7:30 am): 5 egg whites/1 whole egg
1/2 oatmeal with splenda and cinnamon

Snack (10 am): Apple and handful of walnuts

Lunch (noon): Chicken breast and vegetables (either fresh or canned)

Snack (3 pm): raw veggies or a salad

Dinner (6 pm): Chicken (or other meat) or fish and vegetables

Before bed Snack (8 pm): Protein Shake

Workout:

Mondays: am cardio, chest and back after work (evening)

Tuesdays: am cardio

Wednesdays: legs

Thursdays: am cardio

Fridays: am cardio, arms and shoulders after work (evening)

Saturdays: Free day

Sundays: cardio

Any feedback is much appreciated. I just want to know what to expect so that I set my goals realistically. I would like to be at 125 by January 24th. Is this possible??

Thanks so much!!

PinkPanther

 

[Deleted member 33117]

I would drop the pre-bedtime shake, and replace it with meat and raw veggies, and maybe a bit of flax seed oil or other source of omega 3's. Post protien shakes and mrp's have too high of a GI to take in before bed.

I would shoot for a lose of 1 ibs of body fat a week. That is reasonable enough to prevent any lose in lbm.

I also noticed that you are going 11 1/2 hours without food, between meal 6 and meal 1 the next morning. I don't think this is a good idea. Its too long, and can lead to muscle loss as well as slowing down your metabolism a bit.

 

[PinkPanther]

Thanks so much BBF. I will sub the pre-bed shake with meat and veggies. But, just one question. What do you suggest for the length of time in between meal 6 and 1. I want to do cardio on an empty stomach, so would I just eat immediately after, like say around 6/6:30 am??

Thanks so much!! Karma to you

 

[Deleted member 33117]

I would try to cut it down to 8 hours (just the amount of time you sleep). Get in some EFA's before doing cardio to blunt the catabolic effect. A tbs of flax should be fine. Take it immediately upon waking.

 

[PinkPanther]

Simple enough...Thanks so much!!

 

[PinkPanther]

Anyone else's thoughts???

 

[Mr.X]

I'm going to make changes to your diet in BOLD

warning, I'm taking out most fructose b/c it is stored in the liver unlike other carbs and when the liver is full it will go straight to fat

I am starting a new w/o and diet plan today and I am wondering how much I can expect to lose by the end of January. Here is my diet and w/o plans. I am also taking ECA. I am starting with 2 caps 2x's a day for week one, and then I will increase it to 2 caps 3x's per day. Currently, I am 5'5" and 140#'s.

Meals:

Breakfast (7:30 am): 5 egg whites/1 whole egg
1/2 oatmeal with splenda and cinnamon

Snack (10 am): Apple and handful of walnuts
drop apple, add a small protein shake 20g protein to the walnuts: www.proteinfactory.com whey protein will be fine

Lunch (noon): Chicken breast and vegetables (either fresh or canned)

Snack (3 pm): raw veggies or a salad
add tuna and or some chicken to the salad add 1tbsp. flaxseed oil

Dinner (6 pm): Chicken (or other meat) or fish and vegetables
add 1tbsp. flaxseed oil

Before bed Snack (8 pm): Protein Shake
add 1tbsp. flaxseed oil, add 15g psyllium husk fiber : www.beyond-a-century.com

Workout:

Mondays: am cardio, chest and back after work (evening)

Tuesdays: am cardio

Wednesdays: legs

Thursdays: am cardio
drop cardio

Fridays: am cardio, arms and shoulders after work (evening)

Saturdays: Free day

Sundays: cardio
drop cardio

if you're working out 6d/wk you're overtraining; more is not always better when it comes to training

Any feedback is much appreciated. I just want to know what to expect so that I set my goals realistically. I would like to be at 125 by January 24th. Is this possible??
140's, I'll assume 145 - 125 = 20lbs in about 52 days
20lbs. of fat = 70,000 cal (3500x20)
70,000/20 = 3500 cal deficit per day to achieve that
NOT likely at all


Mr.X

 

[PinkPanther]

Thanks a lot Mr. X

I will make those changes and keep you posted on the results. Thanks again!!

PinkPanther

 

[PinkPanther]

Mr. X,

Just though of one more thing...what kind of protein shakes should I be drinking. I know above you said whey was fine, but I read in some posts that whey should be for post-workout only. Is this true?? If so, what kind of protein would you recommend for my last meal of the day (the one at 8 PM)? Thanks so much!!

 

[Mr.X]

Mr. X,

Just though of one more thing...what kind of protein shakes should I be drinking. I know above you said whey was fine, but I read in some posts that whey should be for post-workout only. Is this true?? If so, what kind of protein would you recommend for my last meal of the day (the one at 8 PM)? Thanks so much!!

I like this optimal combo from www.proteinfactory.com
60%egg white protein/30% whey/10% caseinate

Mr.X