NewB on the Block...need some assitance, please

[mooremd15]

Hello everyone! Hope you all are having a blessed day!

Female, 26 y/o; 5'6", 138 lbs, BF 22.3%

- goals: - Get rid of cellulite in my thigh and buttocks areas, work for a sleek defined mid section, and overall improvement in strength and toning BY JULY 09
ALSO: Would like input on types of protein to take through out the day, optimal time to take bcaa and glutemine

- Current meal plan (just started this past week, Feb 23rd) : 5-6 small meals: wake up at 5 am bkst weekdays- 6:30 am oatmeal (sprinkleflaxseed, cinnamon, equal sugar); 9:30am & 12:30pm-sandwich-chkn, cheese on wheat w/apple 3:30pm almonds with protein whey drink {Strength train at 4:15pm upper 2x a wk and lower 2x a wk abs 3x a wk}, post workout protein drink; 6:30-7pm dinner meat and veggies; {cardio jog/run 3 x a wk} 10pm prtn drink casein. Go to bed around 10pm. Drinl 40-70 fl oz of water every day, prenatal vitamin, omega-3 pill, CLA in the am, and Extra vitamin B

-Background: had 2 kids in 2 years (19 month old and 8 month old), former US Marine (so not entirely new to working out

-Problem: work, kids and sleep schedule don't always allow me to work out when I 'd like to. Plus my husband is deployed so I get limited help from my brother who is currently living with me. I'm usually worn out everyday!

 

[MsBeverlyHills]

"Get rid of cellulite in my thigh and buttocks areas, work for a sleek defined mid section"

theres no such thing as "spot reducing"...you can lose fat all over, but you cant target just the fat on your legs, butt & abs.

that said- what are the portion sizes of your food (ie how many oz of oatmeal, chicken, cheese, dinner meat..etc)& what exactly is the protein/carb/fat grams in your shakes? As for your training, "cardio jog/run 3 x a wk" how long and at what intensity? what is your upper/ lower body splits? The more details you can post, the better feedback you will get.

"optimal time to take bcaa and glutemine" I take BCAA before and after weight-training. Glutemine is over-rated imo, I wouldnt bother...but if you must- Glutamine post workout and before bed (10-15 g/day).

 

[ironwings]

welcome to ef!

Just a quick note on the cellulite. Although there is no spot reduction scientifically you can adjust your workouts to concentrate on this area. The closer your muscle is to the skin and as you become lower in fat - this can go away.

I won't comment on the diet - there are others on here that are pros at this. If you'll post up your workout I'll help you adjust it to focus on your rear ;-)

Glad your hear!

 

[Thandie]

Hello everyone! Hope you all are having a blessed day!

Female, 26 y/o; 5'6", 138 lbs, BF 22.3%

- goals: - Get rid of cellulite in my thigh and buttocks areas, work for a sleek defined mid section, and overall improvement in strength and toning BY JULY 09
ALSO: Would like input on types of protein to take through out the day, optimal time to take bcaa and glutemine

- Current meal plan (just started this past week, Feb 23rd) : 5-6 small meals: wake up at 5 am bkst weekdays- 6:30 am oatmeal (sprinkleflaxseed, cinnamon, equal sugar); 9:30am & 12:30pm-sandwich-chkn, cheese on wheat w/apple 3:30pm almonds with protein whey drink {Strength train at 4:15pm upper 2x a wk and lower 2x a wk abs 3x a wk}, post workout protein drink; 6:30-7pm dinner meat and veggies; {cardio jog/run 3 x a wk} 10pm prtn drink casein. Go to bed around 10pm. Drinl 40-70 fl oz of water every day, prenatal vitamin, omega-3 pill, CLA in the am, and Extra vitamin B

-Background: had 2 kids in 2 years (19 month old and 8 month old), former US Marine (so not entirely new to working out

-Problem: work, kids and sleep schedule don't always allow me to work out when I 'd like to. Plus my husband is deployed so I get limited help from my brother who is currently living with me. I'm usually worn out everyday!

Hi and welcome to EF!
With 5-6 meals a day you're doing good.
I'd skip the bread and have more vegetables, starchy carbs with your protein.
Protein you can have:

Chicken.
Turkey.
Tuna fish.
Fish.
Lean beef. (I prefer grass fed without hormones)
Buffalo meat.
Eggs.
Protein drink (once a day)

Carbs:

Oatmeal.
Any Vegetables.
Quinoa.
Brown rice.
Yams.
Millet.

drink lots of water.

I suggest BCAA before and after training (split the dosage). Glutamine in my protein shake. Add fish oil to your supplements supply.

 

[slat1]

I would drop adding sugar. It is a small sacrifice to make but a big difference maker in the end.
I would add some green tea for the morning and around noon. No decaf and don't boil the water. Just steam it. Green tea naturally cranks up your thryoid and it is also extremely healthy.

 

[needtogetaas]

Welcome to the site girl. I hooked you up with a free week plat. I hope you stick around,make some friends,learn,grow and share with us.

 

[mooremd15]

Thank you everyone for the advice. Perhaps I mis-worded my intent. My goal is to reduce body fat, and over all toneing , but my target areas that need extra work in the musce department are my legs.
I started my work regiment (posted below) but I got extremely sick for 3 days (cringeing in bed). But come this Monday I should be fuly resotred and ready to work out again. Below is what I have planned:
Current weight: 136lbs (being sick i lost some weight)

Workout:
Mon &Fri: Bi's & Tri's, Shoulders 3 exercises per muscle
Tue, Thur: Thighs, Hamstrings,Calves: 3 exercises per
Wed: Back and Chest 3 exercises per muscle

Abs: every weekday morning-lying leg raises, crunches, vups

Eating:
Bkfst 0630: 1/2 cup oatmeal; sprinkle splenda sugar, tspn flaxseed, sprinkle cinnamon
multi vitamin, vitamin B, 2 CLA capsules

0930 & 1230- chicken brst fillet (skinless), on wheat bread and 1 slice of cheese with an apple

330pm: handful of almonds and proteint shake

4pm: weight train, interval running 30 min
5pm: protein drink immediately after

dinner (btwn 6-7pm): Meat (varies btwn steak, chicken and fish) and veggies

before bed: PM protein drink

Once again, my biggest issue is motivation. AFter a day at work, and dealing with my babies in the evening...enough sleep tends to be a problem and then affects me the next day and makes me sluggish. Any motivational tips and suggestion would be greatly appreciated!

 

[Thandie]

Thank you everyone for the advice. Perhaps I mis-worded my intent. My goal is to reduce body fat, and over all toneing , but my target areas that need extra work in the musce department are my legs.
I started my work regiment (posted below) but I got extremely sick for 3 days (cringeing in bed). But come this Monday I should be fuly resotred and ready to work out again. Below is what I have planned:
Current weight: 136lbs (being sick i lost some weight)

Workout:
Mon &Fri: Bi's & Tri's, Shoulders 3 exercises per muscle
Tue, Thur: Thighs, Hamstrings,Calves: 3 exercises per
Wed: Back and Chest 3 exercises per muscle

Abs: every weekday morning-lying leg raises, crunches, vups

Eating:
Bkfst 0630: 1/2 cup oatmeal; sprinkle splenda sugar, tspn flaxseed, sprinkle cinnamon (Have protein with this meal, such as egg whites)
multi vitamin, vitamin B, 2 CLA capsules

0930 & 1230- chicken brst fillet (skinless), on wheat bread and 1 slice of cheese with an apple (Have salad or vegetables or sweet potato or couscous with the chicken)

330pm: handful of almonds and proteint shake (Whole food rather then a shake)

4pm: weight train, interval running 30 min
5pm: protein drink immediately after

dinner (btwn 6-7pm): Meat (varies btwn steak, chicken and fish) and veggies

before bed: PM protein drink (Don't have more then one shake a day. Much better to have food)

Once again, my biggest issue is motivation. AFter a day at work, and dealing with my babies in the evening...enough sleep tends to be a problem and then affects me the next day and makes me sluggish. Any motivational tips and suggestion would be greatly appreciated!

Getting motivated is usually the most challenging in the beginning. Once you get a rhythm going you'll be fine..

 

[ironwings]

Hey girl, I checked out your workout plan. I have a few suggestions for you to consider (keeping your goals in mind):

1. Go to a three day full body workout. This allows you to hit each muscle group with higher frequency and legs in particular respond really well to this. You would plan one exercise for each upper body muscle group and two or three for lower body. You would want to plan at least two workouts with different exercises and rotate them so that you are doing a full body routine three times a week. Try 4 sets of 10 - 12 reps for upper body and 5 sets of 12 - 15 reps for lower. The exercises should be compound movements (big lifts) and would hit: back, chest, shoulders, alternate bi's and tri's, and quads, hams, glutes.

2. Work your abs twice a week or so (or not at all). The only reason you would be working them is to gain strength in your abdominal. That is extremely important but perhaps for your goals it isn't necessary. You can pick the abs up once your body fat is lower and you can see them.

3. Do intense cardio on the other 3 days. 30 - 45 minutes of high intensity interval training on any equipment or collection of equipment you chose. Your heart rate should be between 140 for recovery and 180 for intensity (+/-).

4. Calories in, calories out. Create a deficit of 3500 calories a week and you have 1lb of loss. Track your calories (I do this simply by hand and don't eat anything that I don't know the nutrition for). This allows me to eat out at restaurants that publish nutrition information and control my snacks and meals. I don't want to eat the same things all the time so I make a list of 5 or 6 meals for breakfast, lunch, and dinner and then 5 or 6 snack ideas. Then, as long as I stay within those meals and I know the calories, I'm good to go.

It sounds like with your schedule planning is going to be key. Spend some time today planning what meals you will rotate between, prepare food on the weekend if you need to, and go to it! Got to love the crockpot!

Glad your feeling better ;-)

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