Naturegirl's intro

[naturegirl1_1]

Hi! I've been nosing around here for awhile, decided it was time to speak up. You guys are so hilarious, and so helpful. I have gotten tons of great info from you already, but would love for some of you to critique and help me tweak my diet and workouts.
My info:
38 yrs old
117 lbs
34-24-34
I do not know bodyfat%, just know that I want to see some of it go! And I want to put on more muscle, you know the deal, well defined legs, abs- what we all want.
I have been weight training for almost 4 yrs now. I am ready to break past this plateau and see what this ol' body can do!
Here is one day of my life (so to speak):
Meal 1 - 1/2 C oatmeal
1/2 C soymilk
Meal 2 - 1 egg/4 whites
cheese
veggie patty
Meal 3 - (Pre workout)
Protein
1/2 C soymilk
1 T PB
1 banana
Meal 4 - (post workout)
Protien
1/2 C soymilk
Pineapple
Meal 5 - Bocca burger
apple
1 T soynut butter

Total 1450 calories

Workout:
Lowerback, hams , & abs
-deadlifts 1x20<45lbs> 2X10 <55> 2X8 <65>
-good mornings 2X10 <65> 2X10 <75> 2X6 <85>
-seated leg curls 1X10 <60> 2X8 <65> 1X8 <70>
-lying leg curls 4X10 <55>
-stiff legged deads 1X10 <65> 1X10 <75> 1X10 <85> 1X6 <105>
Crunches/side crunches 4X15
I usually try to do at least 20min cardio afterwards.
Well, girls, tell me what you think?
Thanks a million!!!

 

[Sassy69]

HI NG & welcome!

It looks like you are vegan?? To get an idea of the amount of each macronutrient you are getting I'd suggest putting each day's meals into fitday.com or another food counts place so you can see what you are really getting. I can't speak to the vegan diet but if you want to build you need the protein. Lots of soy milk in there... why?? And more veggies! Lots more veggies!

 

[naturegirl1_1]

Thanks Sassy

No,, not a vegan, just happened to be on a "can't take anymore tuna or chicken " kick! LOL I get those occassionally. I normally eat lots of raw veggies too. Maybe I picked a bad day to journalize!
One thing I do have a problem with - just how many calories should I be taking in a day, if I am weight training on average 45 min/day plus 20-30 min cardio (usually HIIT) and wanting to cut bodyfat? I am keeping calories between 1200-1400.
I will figure out the macros for what I eat today, and post later.
Thanks a bunch for the input!

 

[PaganPunkstress]

hello! welcome

 

[necia]

Hi, welcome to EF.

Necia

 

[*Bunny*]

I've been a bum all day long (trying to enjoy day off) otherwise I woulda saying 'ello earlier

Welcome to EF and best of luck with your goals!!!

 

[Firecracker]

Welcome!!! Glad you are here! Everyone here is great!

 

[jenscats5]

Welcome to EF!! Glad to have you!!

So, if I'm reading correctly -- you want to gain muscle?? Or lose fat?? Cuz it's waaaay difficult to do both at the same time.....

 

[naturegirl1_1]

Thanks so much for all the information! More info about me: I had my last child at 35, and afterwards lost 70 lbs and have kept it off. I have been chubby(ok, fat) most of my adult life. What I am working on now, is going back through my training and eating journals from when weight initially came off. I have plugged that info into Fitday - it worked out to 1500 calories/day 42% Protein/ 38% carbs/20% fat, which I thought was pretty good.
My goals are to lower body fat, which I hold mostly in the hips and stomach. I do not want to lose any muscle in the process. I know the meal I gave you was a mess, but I have been under a ton of stress lately and haven't been planning like I should.
Also, I eat almost anything, except red meat, raw celery and cucumbers <EWWW!>
I need help with the pre workout meal, and some suggestions for the last meal.
Also, training question - do you think that alternating between 1 hour steady state cardio ( I love to hike) and 20 min HIIT cardio days, maybe 4-5 times a week is too much?
Thanks so much!

 

[treilin]

I just wanted to say hello, and good to have you