Newbie's Starter Thread- Diet & Workout Critique Requested

[WoNderWoMan25]

I would rec. doing a 5-10 cardio warm-up prior to weights, but no more than that ... the quality of your lifting will suffer.

The glycogen stores that holds the fuel for your muscles you need to lift with get depleted by doing the cardio. You need THAT energy to get in those quality lifts during weights. That fuel simply won't be there if you do a hard cardio workout prior to your training.

OK, I'm going with this. Thanks

Today, I went with 45 mins of cardio only, and tomorrow I'm going legs & abs, maybe followed up with some cardio if the legs allow! Also tomorrow, I found a local boxing studio. The guy was great to talk to, intense... and training with him might push me to the limits I need to be at. Does anyone have any experience with cardio boxing and circuit training?

 

[WoNderWoMan25]

1200 calories is too low for you. You should be between 1500 - 1800 calories a day to cut. Protein should be at least 150 grams per day and I can't really tell you on the carbs. I put on water pretty easy with them so I keep mine a little lower. I don't think, however, that you're carbs should be over 150 grams or so unless you are up and moving frequently during the day.

I have a desk job- I sit too much. Because I manage a sales group, it allows me to be up walking the floor... I love my wireless headset!

I can bump up the protein, and like I've mentioned- some days I have to almost force myself to eat more. Other days I can't stop! And these are the days when I have to lock up the PB.

If I'm at 1500-1800 cals/day are there supplements you would recommend? I'll admit that I need to research, but pointing me in the right direction would be great! I've seen Trex, Sesapure, Cardio Breeze mentioned most often and most recently here in the women's lounge.

 

[WoNderWoMan25]

Meal 1, 7:30 AM
protein shake with skim and 1/2 banana

Meal 2, 11 AM
1 packet Weight Control Quaker Instant Oatmeal.
7 grams protein, 6 grams fiber, 160 cals, 3g fat

Meal 3, 2 PM
4oz turkey
Large salad (greens, celery, peppers, cukes)
Oil & Vinegar

Meal 4, 4:30PM
apple
one scoop Shredded Mass

Workout - 15 mins on bike to get heart rate around 155, then 30 mins intervals on treadmill- run 2, walk 2

Meal 5, post workout 8:30 PM:
Veggie Omelet w/cheese with salt, pepper, hot sauce
two slices whole wheat bread, dry

 

[indyswife]

Welcome to the boards. If you need motivation or info there is always someone on here that can help you or lead you in the right direction. The women on here are a great!

 

[treilin]

Hey welcome to the board!
Looks like a pretty good plan you have set forth especially with the tweeking scorpiogirl and Bunny have suggested.
As far as supplements....
We get ours mostly from www.anabolicfitness.com There is a discount code for EF members.

I personally have used Neurogenex, glucorell-r, cardiobreeze, Thermorexin, Levorex, Yohimiburn Lotion, ALCAR, and Sesapure is my latest addition.
The ones I am taking currently are Sesapure (3 times a day) with the Glucorell-R before carb meals, and the Neurogenex twice a day. I would suggest you take 2 or 3 supplements at the most in addition to your diet if that's what you want to do. See what they do for you, see if you like them, and then you can always switch things out to see what works best for yourself. I personally like the mix I have above. I just started cutting and it definitely has made a difference in the last week I have dropped 4 pounds and hadn't lost any weight for about 3 weeks previous that.
If you decide later on to add a fat burner in Cardio Breeze is a really good one to try. You can take that on an empty stomach (if you can manage) before your A.M cardio routine. Of course once you dip to lower BF you can always start using the Yohimburn lotion on those areas that the fat just doesn't want to budge.

As far as Vitamins I'm assuming you have that all figured out?

I take the GNC Women's vitamin, Calcium with magnesium 2 to one ratio (It's a must for women), Vitamin E and C which work together to support your immune system and are anti-oxidants, and GNC TRiflex (glucosamine, Chondritin, and MSM) for bone support.
If you want to add in creatine and glutamine (Excellent supplement) to your protein shakes that's another option.
Many options for you to try!
Good Luck!

 

[WoNderWoMan25]

Welcome to the boards. If you need motivation or info there is always someone on here that can help you or lead you in the right direction. The women on here are a great!

Thanks for the welcome. Everyone *has* been great. I don't have one girlfriend that's into working out and lifting like I have grown to be. The closest thing I have is a treadmill yuppie type cardio buddy.

 

[WoNderWoMan25]

The ones I am taking currently are Sesapure (3 times a day) with the Glucorell-R before carb meals, and the Neurogenex twice a day.

As far as Vitamins I'm assuming you have that all figured out?

Good Luck!

Thanks again... I'm going to look into the Sesapure and Neurogenex right away. Vitamins seem to be good to go. I take Centrum's Active Adult, Calcium and Vit C. Also MSM/Joint Soother from Vitamin world. Not consistently, I'll take Omega-3s.

I have recently added creatine- Shredded Mass.

 

[WoNderWoMan25]

Meal 1, 7:30 AM
Mocha protein shake with skim

Meal 2, 11 AM
1 packet Weight Control Quaker Instant Oatmeal.
7 grams protein, 6 grams fiber, 160 cals, 3g fat

Meal 3, 2 PM
4-6 oz chicken (not sure!)
Large salad (greens, celery, peppers, cukes)
Oil & Vinegar

Meal 4, 4:30PM
apple
forgot my shredded mass and 5:30 is too late to take it if I want to sleep

Workout - Headed to the boxing place!

Meal 5, post workout 7-9pm ish
one lean pork chop
broccoli & cauliflower mix
1/2 cup brown rice or whole wheat pasta

 

[WoNderWoMan25]

Meal 1, 7:30 AM
Mocha protein shake with skim

Meal 2, 12noon
1 packet Weight Control Quaker Instant Oatmeal.
7 grams protein, 6 grams fiber, 160 cals, 3g fat

Meal 3, 2 PM
PB & Jelly on whole wheat
apple, medium

Meal 4, 4:30PM
shredded mass

Workout - shoulders, chest, tris

Meal 5, post workout 7:30PM
one lean pork chop w/ a little BBQ sauce & garlic
broccoli, corn
1/2 cup brown rice

 

[scorpiogirl]

Can you work some more protein into meal 2? Throw a scoop of protein in or add a lean meat? Are you logging in fitday yet? It's really important to know what your macros are and how your body responds.

The boxing thing sound great! Hope you LOVE it!!