New Member Needs Help

[munablue]

Nickname: Muna
Age: 30
Height: 5'11"
Weight: around 140 lbs
Goal: Losing the fat I've gained in the past year and developing a tight body, while keeping my figure as feminine/delicate-looking as it is now. I really don't want any apparent muscles, especially on my arms. Jessica Alba is a good example of what I want to look like.


Hi everyone!

I've just joined a gym and I have no clue as to what I'm supposed to do. I've gained 20 lbs in the past two years, and I'd like to something about it. While I know I'm a very healthy person, I also know I'm not in my best shape and I'd like to change that. I've hired a very experienced personal trainer to help me develp a routine and a meal plan, but I'm still not sure I'm on the right track. One of the problems I've encountered is the fact that the four personal trainers I spoke to admire stronger-looking ladies (like Madonna, for instance) and that is how they envision me. They're also married to bodybuilders, which makes it harder for me to explain to them that I do not find that look attractive without offending anyone. While I understand and respect their opinions, I just don't wanna wind up looking like that. I'm very tall and naturally thin, and the look I'm after is very close to what I have now, just tighter. Some of the bodies I admire are Jessica Alba's, Isabeli Fontana's and Heidi Klum's.

I was told to work out six days a week. I do 45 minutes of cardio and the ab-bench on Mon/ Wed/ Friday. On Tuesdays, Thursdays and Saturdays I lift weights and finish off with 30 mins. of cardio.

My meal plan consists of eating every 3 hours, always making sure I get 30g of protein each time. I eliminated refined sugar and fruits. As for my carb intake, I rely on oats, potatoes, vegetables and legumes.

*I'd also like to add that it is very hard for me to eat all the food on my meal plan. I've been force-feeding myself for the past week, and I feel nautious most the time. I hate eggs and I'm not a big fan of meat either ... I also love milk and cheese, but my trainer told me to avoid dairy all together it because it'll give me a soft-pumped look*

Thanks in advance,
Muna

 

[Daisy_Girl]

Can you rely on soy-based protein sources? I know theyare not "ideal" - but you really should follow a meal plan that you at least can SOMEWHAT enjoy! Protein shakes can also help boost your protein intake.

Unless you are getting ready to step on stage, dairy is fine (in moderation, with everything else). The calcium and other benefits of dairy cannot be ignored.

Can you give us an exact day's diet (include time of meals and workouts).

 

[munablue]

Can you rely on soy-based protein sources? I know theyare not "ideal" - but you really should follow a meal plan that you at least can SOMEWHAT enjoy! Protein shakes can also help boost your protein intake.

Unless you are getting ready to step on stage, dairy is fine (in moderation, with everything else). The calcium and other benefits of dairy cannot be ignored.

Can you give us an exact day's diet (include time of meals and workouts).

Thanks for replying, Daisy!

Below are my meal plan and my routine. As I said, I just wanna make sure I'm on the right track. As for soy-based products, my trainer said it'll raise my estrogen levels and make me look soft ).

MONDAY (cardio/ abs)

45 mins. treadmill (fast jogging/ slight incline)
ab bench - 4 sets/ 30 reps

TUESDAY (back/ biceps/ traps)

bent bar cable pulldown - 3 sets/ 15 to 25 reps
close grip seated cable row - 3 sets/ 15 to 25 reps
standing dumbbell curls - 3 sets/ 15 to 25 reps
machine seated preacher curl - 3 sets/ 15 to 25 reps
traps - standing machine - 3 sets/ 15 to 25 reps
1/2 hour cardio

WEDNESDAY

same as Monday

THURSDAY (legs)

seated leg extension - 3 sets/ 15 to 20 reps
seated leg curls - 3 sets/ 15 to 20 reps
seated inner thigh - 3 sets/ 15 to 25 reps
seated outer thigh - 3 sets/ 15 to 25 reps
seated leg press - 4 sets/ 15 to 25 reps
lay down ab bench - 4 sets/ 30 reps

FRIDAY

same as Monday

SATURDAY (chest/ shoulders/ triceps/ calves)

seated chest press - 3 sets/ 15 to 20 reps
peckdeck - 3 sets/ 15 to 20 reps
seated machine shoulder press - 3 sets/ 15 to 20 reps
seated machine lateral raise - 3 sets/ 15 to 30 reps
dumbbell kickback - 3 sets/ 15 to 25 reps
staight bar cable pushdown - 3 sets/ 15 to 20 reps
seated calf machine - 3 sets/ 15 to 20 reps
1/2 hour cardio

MEAL PLAN

5:30 a.m.

10 egg whites
1/2 cup of oatmeal witha pack of splenda
multiple vitamin tablet

8:30 a.m.

protein shake or bar

11:30 a.m.

can of tuna (in water) with a tablespoon of mustard
1/2 cup of oats or baked potato or 1/2 cup of rice

2:30 p.m.

protein bar or shake

5:30 p.m.

can of salmon or 5oz of ground beef
1/2 cup of oats or baked potato or 1/2 cp of rice

8:30 p.m.

5 oz of ground beef
steamed vegetables

11:30 p.m. (optional)

8 to 10 egg whites or 1 can of tuna w/ mustard for taste

I've never eaten this much in my whole life, not even as a teenager. I'm constantly feeling stuffed and nautious, and since I don't wanna gain weight, I wonder if I'm eating too much ...

 

[Sassy69]

Hi muna! Welcome to EF!

It might be worthwhile for you to put the above meal plan into a food counts program like www.fitday.com so you can see the true total calories as well as the breakdown of % protein, fats & carbs. Its hard to get a list of food from someone else if you aren't really sure about what it is or why.

Just scanning -- IMO you'd get better results from carb cycling - meaning rotating the amount of complex carbs (e.g oats, potato, etc.) from low / med / high (or some other combination) that varies the amount vs the same amount every day. You are eating about 90-100 g complex carbs + whatever is in whatever bar or protein mix you eat. I also don't like that you are eating 2 cans of tuna / day - mercury concerns there & there are other sources of protein that, well, don't taste like tuna - the guy is probably usign all the fish & red meat as your fat source -- but I think there are more exciting ways to make a diet work. There are also other sources of fat that you can eat.

My other thought is all the cardio - I guess you are looking for some balance between enough protein to support muscle maintenance and probably a little bit of muscle increase - simply because if you think you are "squishy" at 5'11" & 140 lbs then my guess is you aren't really that "fat" but rather not a lot of muscle. Just a little more muscle makes whatever fat you have look a lot 'leaner'. I guess that's what the "fitness media" refers to as "toning". (Ugh... hate that word...)