Please Scroll Down to See Forums Below
I have lost 142 lbs and now I am at a pleatu
- Thread starter Iammotivated
- Start date
SgtSlaughter
New member
cyrex said:
What karma?? lol.... well I'll go with Macro since you said Ulter.
Iammotivated
New member
ok you have all lost me now
Iammotivated
New member
What happened to Mr. X???
SgtSlaughter
New member
Iammotivated said:
how do you know Mr. X ... your a n00b.
(I consider myself one still though)Iammotivated
New member
Mr.X said:
Mr X was one of the first people who posted and was asking all my info.
SgtSlaughter
New member
opps. sometimes I have the memory capacity of a mosquitto... drop him a PM with the link to this thread and ask for his input.
M
Mr.X
Guest
I'll be in bold so you can tell what I'm writing
weight - 215
height 5'6
body fat 24.7
first, let's start with your basic BMR, BMR (basal metabolic rate) - weight x 12 = 2580 calories, 5% deficit will put you at 2451 calories /day
meal 1 4:30 am fruit
replace fruit with 1/4 cup of walnuts + 8oz. of vegetable juice
8:00 go lean cereal 1 cup
yogart
drop yogurt, drop cereal
add 1 cup oatmeal
add 3 egg whites
add 1 tbsp. UDO's choice oil
meal 2 11:30 turkey or tuna 3/4 oz.
veggies
piece of pumpernickle bread
fruit
drop fruit,
increase portion of turkey or tuna to at least 2oz. if you're doing 3/4th of an oz. or 5 oz. if you're doing 3-4oz.
add 1 tbsp. flaxseed oil
meal 3 2:00 salad with veggies or soy nuts or almonds 1 serving
add 2 oz. of chicken breast to the salad + 1 tbsp. of olive oil
use walnuts instead of almonds
meal 4 before work out - 5:00 3 or 4 oz of protein, cliff bar,
replace with a protein shake or a protein bar with less sugar in it
meal 5 after workout 8:00 4 - 6 oz meat lean only, veggies, serving of grain ( whole grainonly brown)
add 1 tbsp. UDO's choice to the meal
add: before bed
2 tbsp. of FIBER
20 gr protein (egg white) + 1 tbsp. Flaxseed oil
SUNDAY: you will have 3 cheat meals, meaning 3 meals of things you crave during the week.
-this will help your T4-T3 conversion in the liver (liver glycogen) and increase leptin levels
this is just a snap shot I try and eat different all the time, or I eat all different sorts of things and as far as snaks go I try and eat 1600 calories a day so I may add snaks depending on my caloric intake at the time.
your caloric intake is about 900 calories +/- under what you should be eating - you need to EAT to lose weight. Right now, you're in starvation mode and you're overtraining. The body is a machine that loves homeostasis, if you're eating too little and training too much - the body tends to hold on to as much fat as it can. Overtraining is especially a big factor for women
workouts - the time can very
Monday - 2:00 eliptical 1 hour HR140
5:45 Aerobic class cardio the whole time
Tuesday walk 40 minutes bike 20 minutes HR at 130 - 140
6:00 eliptical 1 hour hr 135 - 140
Wednesday Elipitcal 1 hour (time noon - 5:00 anytime in there)
5:45 Class definitions 1 hour cardio and weights HR 140
Thursday walk 40 min. bike 20 min HR 120 - 130
Eliptical 1 hour HR 140
Friday 9:30 am calss 75 minutes, body training HR moderate 120 130
6:00 p.m. Eliptical 1 hour
let's start slow
for the next 2 weeks: week 1-2
you will only go to the gym, Mon/ Wed. / Friday
week 3-4:
you will start weight training on friday instead of cardio
-light full body workouts are fine for now
week 5-6:
Mon - weight training (upper body)
Tuesday - weight training (lower body)
Wed + Thursday - 45 minutes of cardio
female training advise: visit the womens' forum here on EF
weight - 215
height 5'6
body fat 24.7
first, let's start with your basic BMR, BMR (basal metabolic rate) - weight x 12 = 2580 calories, 5% deficit will put you at 2451 calories /day
meal 1 4:30 am fruit
replace fruit with 1/4 cup of walnuts + 8oz. of vegetable juice
8:00 go lean cereal 1 cup
yogart
drop yogurt, drop cereal
add 1 cup oatmeal
add 3 egg whites
add 1 tbsp. UDO's choice oil
meal 2 11:30 turkey or tuna 3/4 oz.
veggies
piece of pumpernickle bread
fruit
drop fruit,
increase portion of turkey or tuna to at least 2oz. if you're doing 3/4th of an oz. or 5 oz. if you're doing 3-4oz.
add 1 tbsp. flaxseed oil
meal 3 2:00 salad with veggies or soy nuts or almonds 1 serving
add 2 oz. of chicken breast to the salad + 1 tbsp. of olive oil
use walnuts instead of almonds
meal 4 before work out - 5:00 3 or 4 oz of protein, cliff bar,
replace with a protein shake or a protein bar with less sugar in it
meal 5 after workout 8:00 4 - 6 oz meat lean only, veggies, serving of grain ( whole grainonly brown)
add 1 tbsp. UDO's choice to the meal
add: before bed
2 tbsp. of FIBER
20 gr protein (egg white) + 1 tbsp. Flaxseed oil
SUNDAY: you will have 3 cheat meals, meaning 3 meals of things you crave during the week.
-this will help your T4-T3 conversion in the liver (liver glycogen) and increase leptin levels
this is just a snap shot I try and eat different all the time, or I eat all different sorts of things and as far as snaks go I try and eat 1600 calories a day so I may add snaks depending on my caloric intake at the time.
your caloric intake is about 900 calories +/- under what you should be eating - you need to EAT to lose weight. Right now, you're in starvation mode and you're overtraining. The body is a machine that loves homeostasis, if you're eating too little and training too much - the body tends to hold on to as much fat as it can. Overtraining is especially a big factor for women
workouts - the time can very
Monday - 2:00 eliptical 1 hour HR140
5:45 Aerobic class cardio the whole time
Tuesday walk 40 minutes bike 20 minutes HR at 130 - 140
6:00 eliptical 1 hour hr 135 - 140
Wednesday Elipitcal 1 hour (time noon - 5:00 anytime in there)
5:45 Class definitions 1 hour cardio and weights HR 140
Thursday walk 40 min. bike 20 min HR 120 - 130
Eliptical 1 hour HR 140
Friday 9:30 am calss 75 minutes, body training HR moderate 120 130
6:00 p.m. Eliptical 1 hour
let's start slow
for the next 2 weeks: week 1-2
you will only go to the gym, Mon/ Wed. / Friday
week 3-4:
you will start weight training on friday instead of cardio
-light full body workouts are fine for now
week 5-6:
Mon - weight training (upper body)
Tuesday - weight training (lower body)
Wed + Thursday - 45 minutes of cardio
female training advise: visit the womens' forum here on EF
