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[nefertiti]

Two hours is definitey a LONG time to be lifting. I usually take about 45 minutes. You also need some complex carbs in that diet. Things like oats, brown rice, yams, etc.

 

[Kelly belly]

I don't think you are eating enough either. What is your hieght weight and bodyfat I can do a proper calorie estimate and diet outline.

sorry i ment 2hrs including cardio

height 5'8.8"
weight 10st 21b
body fat 18.7%

thanks x

 

[Kelly belly]

Two hours is definitey a LONG time to be lifting. I usually take about 45 minutes. You also need some complex carbs in that diet. Things like oats, brown rice, yams, etc.

sorry i ment 2hrs including cardio.
thanks iv took ur advice,im eating more carbs brown rice and oats

 

[Thandie]

30- 45mins cardio every day
2hrs resistance and weight training 5 days a wk

breakfast= protein shake , fresh berries, fresh fruit mainly bannanas (You should start breakfast with grains and protein, such as 1/3 c oatmeal and 3 scrambled eggs with 1 yolk or not)

snacks= nuts (peacan) easy body protein bar,fresh fruit (Protein shake)

lunch=chicken breast, prawns or ham with mixed salad (Add brown rice here to the chicken and salad)

Add another meal here like meal #3 with vegetables and sweet potato or couscous or quinoa)

dinner= chicken breast,sometimes steak or pork steak, steamed veg and or salad (Have fish and vegetables. Fish is VERY important to our diets)

snack= protien shake (If you need to have a protein drink before bed, then have a casein pp. This protein will work through the night without catabolism)

hope this is enough info if not let me no thanks x

Hi Kelly and welcome!

You should not be having so much fruit as is simple carbs and it contains lots of sugar.
Drink lots of water and green tea as an antioxidant and your body will give you better results then loading it up with sugar.

 

[Kelly belly]

Hi Kelly and welcome!

You should not be having so much fruit as is simple carbs and it contains lots of sugar.
Drink lots of water and green tea as an antioxidant and your body will give you better results then loading it up with sugar.

thanks for all your advice much appreciated x