Newbie's Starter Thread- Diet & Workout Critique Requested

[WoNderWoMan25]

I know it’s the middle of January, but I’m sitting here on a rare day off… plotting and planning new year’s resolutions & goals.

2.5 years ago I was 5’7” and 197 pounds. Today I am 148-155 lbs and pretty solid. I have more definition in my upper body than my lower. Finally seeing some nice definition in my abs, and I know its related to my diet. Body fat last measured at 21%. Just joined a new gym, and am happy to report that I am there giving 100% at every workout. No socializing, no gossip, no ten minute chats in between sets. But feeling the workouts, I’m sore 1-2 days after. But I’m still at a plateau. I’ve read the link to top threads, checked out some sample diets, and am hoping for some additional critiquing! While I will admit to the many compliments on my physique during my weight loss journey and still currently, my one goal is to be more bikini-ready for my trip in April to Aruba, and I’m starting my research here. Weight Loss & muscle gain simultaneously.

Monday through Friday is it very easy for me to be structured with diet and workout as long as convenience is a factor-

Meal 1, 7:30 AM
Mocha protein shake (instant coffee, 20-25 grams chocolate whey, ice, skim milk and/or water)

Meal 2, 10-11 AM
1 packet Weight Control Quaker Instant Oatmeal. Keeps me full, 7 grams protein, 6 grams fiber, 160 cals, 3g fat

Meal 3, 1-2 PM
4oz Chicken or Tuna // or 1 can healthy choice soup
Large salad (greens, celery, peppers, cukes)
Oil & Vinegar or All Natural Dressing
Occasional low-carb tortilla around 70 calories, high fiber, protein

Meal 4, 4-5PM
Fruit like banana with handful almonds or 1/3 – ½ cup cottage cheese
Or apple with 1-2 tsps of natural PB

Workout (currently taking one scoop Shredded Mass ½ before workout, it’s touted as a fat burning creatine)

Meal 5, post workout around 7-8 PM:
4-8oz Chicken or Pork, or occasional steak or lean burger
Or Veggie Omelet w/cheese
Veggies, usually broccoli or cauliflower, sometimes green beans, squash, corn, or salad- no limit
1/3-1/2 cup brown rice (probably 2-3 times/week)

Weekends are tough. Usually eat out or order take out, and I am around 3 meals/day with one shake if I can fit it in. Drinking 80-130 oz water daily, with one-two cups tea or green tea.

I can only get one workout per day in, so I’m usually at the gym 6 days/week. I’m finally lifting heavy, much heavier. Starting with 15-25 mins of HIIT cardio, and ending with weights. Simple workouts are better for me. Monday, legs and abs. Tuesday, biceps and back. Wednesday, 1 hr cardio (running and bike plus abs, or boxing class). Thursday, legs and abs. Friday, tris, chest, shoulders. Sat or Sun, 1 hr cardio usually running and elliptical or bike. Sometimes finishing up with a yoga or Pilates class.

Wow, ok. Thoughts? Suggestions? Criticism?

 

[*Bunny*]

I wish I had more time to comment, but congrats on your progress thus far. Seems like you have been very commited and that's what it takes.

Inital thoughts, Looks like you are trying to adhere to a healthy lifestyle and that is great, so for that reason I don't think the diet needs to be adjusted too much. (i,e you're not cutting for a show or anything like that). Only thing I would really do is toss the instant oatmeal, use the old fashioned (with cinn & Splenda to taste) and add another meal (shake PWO) the eat the solid meal after that, at least 1.5 hours later.

I'd concentrate more on tightening up the diet on the weekends.

Best of luck!

 

[WoNderWoMan25]

I wish I had more time to comment, but congrats on your progress thus far. Seems like you have been very commited and that's what it takes.

Well, thank ya. It's not always been easy and I've been up & down... esp. hard with no real female workout buddies.

Inital thoughts, Looks like you are trying to adhere to a healthy lifestyle and that is great, so for that reason I don't think the diet needs to be adjusted too much. (i,e you're not cutting for a show or anything like that). Only thing I would really do is toss the instant oatmeal, use the old fashioned (with cinn & Splenda to taste) and add another meal (shake PWO) the eat the solid meal after that, at least 1.5 hours later.

Instant Oatmeal... I've seen that around this forum but educate me a bit why so horrible? Again, for me it's the convenience factor. Throw it into a cup, add some hot water and in 30 seconds I have breakfast at work, in-between meetings, whatever. PWO, I can bring a shaker and whey protein powder, no problem. About the solid meal though- OK- Even if that solid meal is the last of the day- 'dinner' around 9 PM?

I'd concentrate more on tightening up the diet on the weekends.

Yep, I know but it is tuff! How much does the weekend hurt me? I'm talking three meals a day with one shake either upon rising or PWO. Then one or two cheat foods- ranging anywhere from one hershey kiss to two slices of pizza.

Thanks again, I'm going to keep digging into/following the posts here...

 

[WoNderWoMan25]

Jan 16th, off from work

8:30 AM
Protein shake- ice, skim milk, PB

10:30 AM
GYM-22 minutes on treadmill; glute interval course
Alternate Walk 1.5 mins @ 4, with Run 4 mins @ 6, 6.2, 6.4 mph

Biceps and Back
Bis- barball curls, hammer curls, cable curls
Back- what's the name of the reverse fly machine (totally blanking?), lat pull downs, weighted lower back, seated row

16 oz bottle of water x 3

12:30 AM
1/2 cup cottage cheese

Will do my instant oatmeal and/or fruit around 3PM
Chicken thawing for dinner- boneless skinless thighs

~Later~

 

[bettyboop]

Jan 16th, off from work

8:30 AM
Protein shake- ice, skim milk, PB

10:30 AM
GYM-22 minutes on treadmill; glute interval course
Alternate Walk 1.5 mins @ 4, with Run 4 mins @ 6, 6.2, 6.4 mph

Biceps and Back
Bis- barball curls, hammer curls, cable curls
Back- what's the name of the reverse fly machine (totally blanking?), lat pull downs, weighted lower back, seated row

16 oz bottle of water x 3

12:30 AM
1/2 cup cottage cheese

Will do my instant oatmeal and/or fruit around 3PM
Chicken thawing for dinner- boneless skinless thighs

~Later~

You should be consuming protein/ carbs right after your workout. 1/2 cup cottage cheese is not enough!
You can buy the old fashion oatmeal that cooks in 1 min, it does not have to be the 5 min one. Stay away from instant.
If you are reaching a plateau on your weight loss look at your diet and change it up a bit. Bump up the protein and ruduce your carbs. You can log onto FITDAY to plug in your daily diet to see what your actual total numbers are and go from there to adjust it.
I always prefer weights before cardio, especially if I'm lifting at my heaviest I want all my strength during the training then blast out a good cardio session after.
I always have a shake after my session on the way home and then cook a good protien/carb meal for my post workout meal.

Good luck on your progress.

 

[scorpiogirl]

The instant oatmeal is more processed than the old fashioned. Big thing around here is "clean" diet....meaning, as many "unprocessed, whole" foods as possible.

I would move the cardio session to after the weights, or better yet, cardio in the AM and weights in the PM - or do cardio & weights on separate days.

How many calories, grams of carbs, fat, pro are you getting in a day?

 

[WoNderWoMan25]

You should be consuming protein/ carbs right after your workout. 1/2 cup cottage cheese is not enough!

There are some days that I almost force myself to eat throughout the day, and others when I can't get enough. Today is a normal day... I know I'm being repetitive; please tell me if I'm sounding too much like a parrot. Re- the cottage cheese. Cottage cheese = protein, but the carbs? Are we talking about stirring some fiber one cereal into the cottage cheese? Adding an apple?

I always prefer weights before cardio, especially if I'm lifting at my heaviest I want all my strength during the training then blast out a good cardio session after.

That's another debate, a situation that I'm unsure of- cardio before or after. What you wrote makes sense, but are there adverse effects of cardio after?

 

[WoNderWoMan25]

The instant oatmeal is more processed than the old fashioned. Big thing around here is "clean" diet....meaning, as many "unprocessed, whole" foods as possible.

I would move the cardio session to after the weights, or better yet, cardio in the AM and weights in the PM - or do cardio & weights on separate days.

How many calories, grams of carbs, fat, pro are you getting in a day?

Ok, thanks for the explanation. I try to eat as clean as possible. I didn't know how processed instant was- but after checking the ingredients on the box, it makes more sense.

Can't do two gym sessions in one day, but can move the cardio session to after the weights. You ladies are the first to suggest doing this in a long time. I've been more strongly directed to do my cardio BEFORE.

CALORIES- 1200 to 1800
FAT- 25-30%
CARBS- 30-40%
PROTEIN- 35-45%

Is this where I want to be? Somone suggested more protein, less carbs?

 

[*Bunny*]

Ok, thanks for the explanation. I try to eat as clean as possible. I didn't know how processed instant was- but after checking the ingredients on the box, it makes more sense.

Can't do two gym sessions in one day, but can move the cardio session to after the weights. You ladies are the first to suggest doing this in a long time. I've been more strongly directed to do my cardio BEFORE.

CALORIES- 1200 to 1800
FAT- 25-30%
CARBS- 30-40%
PROTEIN- 35-45%

Is this where I want to be? Somone suggested more protein, less carbs?

You're never going to know what works best for you if you don't try different things... and what has worked in the past may not ever work the same again .... YOU are the best test subject you can find, so experiment a little. (I figured the training and food choices were due to time constraints/convenience but when you want to take it to the next level, you have to make some minor adjustments, ya dig? )

Since you cannot split the two, which I feel is the BEST option for someone with your specific goal, and you need to get your weights and cardio done in one session, TRY Weights first, cardio second.

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.

If it doesn't work for you, then flip it back. But if it's a mental issue, or something you've always done and are in the mindset that you must must must do cardio before weights, it's routine... you are only holding yourself back from learning what works for your body and getting the most of your weight training sessions. More muscle burns more calories, not to mention how fabulous it'll look in a bikini body

 

[scorpiogirl]

Ok, thanks for the explanation. I try to eat as clean as possible. I didn't know how processed instant was- but after checking the ingredients on the box, it makes more sense.

Can't do two gym sessions in one day, but can move the cardio session to after the weights. You ladies are the first to suggest doing this in a long time. I've been more strongly directed to do my cardio BEFORE.

CALORIES- 1200 to 1800
FAT- 25-30%
CARBS- 30-40%
PROTEIN- 35-45%

Is this where I want to be? Somone suggested more protein, less carbs?

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.

 

[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!!

 

[indyswife]

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.

Well, treadmills are good but you have to add the weights to look great. (girlfriends wont listen till they see the transformation your body makes) I saw on your first post your upper half was the best, since you have the gym membership if you want you legs to catch up, learn to love the leg press/hack squat machine!! I have and my thighs are more defined and muscular.

 

[WoNderWoMan25]

Well, treadmills are good but you have to add the weights to look great. (girlfriends wont listen till they see the transformation your body makes) I saw on your first post your upper half was the best, since you have the gym membership if you want you legs to catch up, learn to love the leg press/hack squat machine!! I have and my thighs are more defined and muscular.

A friend @ work just stopped in - she was off on maternity leave. She's also someone who hasn't seen me in about three months... and she commented two or three times on my physique (always more noticable when you don't see it every day). It was very nice to hear!

Hack squat machine - I can do that! I love squats and love my booty... and won't complain about bigger legs/thighs if they are defined. Thanks for the recommendation.

 

[WoNderWoMan25]

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!!

Meal 2 is convinence, so the scoop of protein powder would work. I logged into fitday once, when I first started posting, and I need to get back there on a regular basis... Thanks for the advice.

Re- boxing. What a disappointment. They worked everything in 3 min rounds with 2 min rests in between. The ring work was great (esp after a hard day at work) but they promised to 'take me to the next level' in my cardio workout. I barely broke a sweat! With a membership at $90/month, I'll pass.

 

[scorpiogirl]

Re- boxing. What a disappointment. They worked everything in 3 min rounds with 2 min rests in between. The ring work was great (esp after a hard day at work) but they promised to 'take me to the next level' in my cardio workout. I barely broke a sweat! With a membership at $90/month, I'll pass.

Aww, that sucks! Maybe you can find another class somewhere that you like! Good Luck!

 

[WoNderWoMan25]

Aww, that sucks! Maybe you can find another class somewhere that you like! Good Luck!

There are a few great classes @ my gym; not too many are held later in the evening. I'm not huge on classes and am just as happy lifting with my bf (to push me occasionally!) and doing cardio on my own.

The gym just got bikes and are starting Spin classes and that one I can make. Ever take or watch this type of class?