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Help with my fitness routine & diet.

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Poose
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2003/10/16 15:59:50 (permalink)

Help with my fitness routine & diet.

Hello ladies!
After I kept bothering my brother (Jeebus) to give me fitness advice, he recommended I register and post my concerns in the forum. If this isn't where I should be posting, please let me know.
I'm looking for help with my present food and exercise routine. Over the last few years I've gained about 15 pounds and now weigh in around 140 (I'm 5'6). I don't have such a problem with my weight, but it's the excess fat that I just can't seem to get rid of. I'd consider myself pretty strong and I gain muscle really easily - but I feel like I just get bigger and bigger without losing any of the fat. I really feel like I've done everything right to try and lose the fat, but nothing seems to be working. Would someone mind looking over my diet and exercise routine and giving me some pointers?
Below is just a three day example of my normal routine. My gym visits alternate between cardio and resistance machines. Thank you so much to anyone who wouldn't mind helping me out!

Day 1:
445am: Oatmeal and a spoon of Peanut Butter
6:25am: Banana
9am: Toast with Avocado
1230: Salmon with lettuce and tomatoes
3pm: Bowl of veggies
6pm: baked chicken with green beans

5am: Run to and from the gym (2 miles total)
Eliptical Machine 30minutes

Day 2:
4:45am: Oatmeal
9am: Pear
12pm: Turkey Sandwich on wheat
3pm: veggies
4:30pm: rice cakes and pieve of turkey
6pm: Chicken and veggie stir fry with chocolate milk

5am: Run to and from the gym (2 miles total)
1 hour of resistance machines and abs

Day 3:
4:45am:Oatmeal
6:30am: Banana
7am: Toast with Avocado
9:30am: Apple
1230pm: Turkey Sandwich
2:00pm: yogurt
6:00pm: Egg white omelet with veggies

5am: Run to and from the gym (approx 2 miles)
30 minutes eliptical

Thank you!
Kelly
#1

13 Replies Related Threads

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    ice_mach
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    RE: Help with my fitness routine & diet. 2003/10/16 16:30:16 (permalink)
    quote:
    Originally posted by Poose


    IS this really ur workout routine, cos cardio alone won't help to burn fat, doing weights will also increase ur metabolism.Search for the kellycel post and use her routine.
    Day 1:
    445am: Oatmeal and a spoon of Peanut Butter
    Make that whole egg with two egg whites,toast, and glass of orange juice

    6:25am: Banana
    Half cup of almonds and cup of cottage cheese
    9am: Toast with Avocado
    more carbs here
    1230: Salmon with lettuce and tomatoes
    u could put a salad in here
    3pm: Bowl of veggies
    something with protein- a protein shake perhaps.
    6pm: baked chicken with green beans

    5am: Run to and from the gym (2 miles total)
    Eliptical Machine 30minutes

    Day 2:
    4:45am: Oatmeal
    oatmeal with some skim milk and skim milk powder
    9am: Pear
    not really adequate needin some protein here. turkey/tuna/chicken sandwhich here
    12pm: Turkey Sandwich on wheat
    3pm: veggies
    needin some protein here
    4:30pm: rice cakes and pieve of turkey
    6pm: Chicken and veggie stir fry with chocolate milk

    5am: Run to and from the gym (2 miles total)
    1 hour of resistance machines and abs

    Day 3:
    4:45am:Oatmeal
    6:30am: Banana
    7am: Toast with Avocado
    9:30am: Apple
    1230pm: Turkey Sandwich
    2:00pm: yogurt
    6:00pm: Egg white omelet with veggies

    5am: Run to and from the gym (approx 2 miles)
    30 minutes eliptical

    Thank you!
    Kelly



    Really u need more protein in ur diet. Try to have a source of protein every three hours. try to have all ur carbs b4 5 ish then just lean sources of protein during the evening.and take up a weights routine 3 days a week, and don't be scared of weights, u wont become hugely muscular- and do NOT rely on resistance machines.
    #2
    Poose
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    RE: Help with my fitness routine & diet. 2003/10/16 16:40:21 (permalink)
    Thanks Ice_mach,

    I've been trying to eat a lot more protein. I have been a vegetarian for over a year and quit about 2 weeks ago. I've been slowly picking up meat again, but it makes my stomach kinda queezy. Any recommendations on other sources of protein?

    Thanks again!
    Kel
    #3
    gymbabeliz
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    RE: Help with my fitness routine & diet. 2003/10/16 16:59:54 (permalink)
    Hi Poose!

    I dont eat meat and still get 20g protein from eggs tofu cottage cheese and whey.

    I feel in the same position as you to be honest. I put on muscle easily and do plenty of cardio and eat good but while I get bigger the bf level stays the same, or only comes down SLOWLY.

    I think its just the way it is with some people.

    However, you are doing a lot of cardio in proportion to weight training, and I think thats where the problem is. If you do more weight training, your metabolism will get a boost and you will burn more calories even when resting!

    All the running /elliptical could be burning fat AND muscle so the overall bodyfat % just doesnt budge!

    I would add another weights session or even 2...and maybe drop the cardio a little for now.
    #4
    gymbabeliz
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    RE: Help with my fitness routine & diet. 2003/10/16 17:03:39 (permalink)
    oops i mean 200g protein not 20! LOL!!! But I train A LOT so dont be scared by that figure!
    #5
    Poose
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    RE: Help with my fitness routine & diet. 2003/10/16 17:19:03 (permalink)
    Gymbabeliz,
    Thanks for your reply. I guess I'll stop by the grocery store on my way home and pick up some eggs to add a lift to my protein intake.
    It's a relief to know that someone has been in my position before and has been able to drop the fat. It truly is frustrating and aggravating when I keep trying so hard and see little results.
    It's also a relief to hear 'cut back on cardio' - the days i focus on cardio I tend to wear out early in the day. My body could probably use a little rest in that area.
    Again, thanks for your help :)

    Kel
    #6
    kitty
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    RE: Help with my fitness routine & diet. 2003/10/16 18:52:22 (permalink)
    Hi Poose, maybe even try to slow down the cardio that you are doing. I know that the calories in and calories used is the main thing in losing weight, but there is a higher percentage of fat burned off at a lower heart rate. The other thing to try is HIIT which you can read up on by doing a search on here. I have lost 35 lbs and need to lose another 28 yet so you're in good company!!
    #7
    ice_mach
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    RE: Help with my fitness routine & diet. 2003/10/16 19:06:06 (permalink)
    Sources of protein- Tuna, Salmon, Soya meat, the quorn range, skim milk, low fat cheese, skim milk powder,legumes, nuts-almonds the best,whey protein,2-3 banana's (lots of carbs in here tho- good 2 take after workout wid a bottle of lucozade),beans-(NB tahini and houmous are good sources of protein), low fat bio yoghurt, tofu, egg,.....and thats all that comes to mind hope it helps
    #8
    markdax
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    RE: Help with my fitness routine & diet. 2003/10/18 08:31:43 (permalink)
    So thats why we're going eggg shopping is it Liz?!
    #9
    gymbabeliz
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    RE: Help with my fitness routine & diet. 2003/10/18 09:00:45 (permalink)
    lol yes I am upping the price of eggs through increased demand throughout the whole of watford!! I buy my eggs 75 at a time!!!
    #10
    Steel Girl
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    RE: Help with my fitness routine & diet. 2003/10/18 14:03:32 (permalink)
    Hi Poose,

    If it were me I would put a 3 day spit with weights in there to go alongside the cardio you are doing.

    Ideally I would do the cardio on the days you are not lifting - if you are wanting to burn the stubborn old fat then it does help a lot.

    Always remember too, eat well as this is a helping factor.
    #11
    Poose
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    RE: Help with my fitness routine & diet. 2003/10/24 20:05:20 (permalink)
    Thanks for all of your help everyone!!!
    I changed my diet a little bit - less carbs - more protein and am following it pretty well. I also started HIIT. I'm curious as to how long to do it for, and if it should be done every day or rotated with regular running. Any opinions?

    Thank You!!
    Kel
    #12
    ice_mach
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    RE: Help with my fitness routine & diet. 2003/10/24 21:05:55 (permalink)
    nah i would treat HIIT like a weights sessions and keep it to 15 mins. maybe three times a week max.
    #13
    Big Les
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    RE: Help with my fitness routine & diet. 2003/10/24 22:40:53 (permalink)
    Okey cokey

    Day 1:
    445am: Oatmeal and a spoon of Peanut Butter
    where is the protein then, eggs as suggested would be great - use some whey and make a pancake even

    6:25am: Banana, protein and carbs please
    whey and banana - cos its wearly

    9am: Toast with Avocado
    No protein again - same suggestion - get some protein down ya, how about a small potato and cottage cheese ?

    1230: Salmon with lettuce and tomatoes
    Great some protein - love it!

    3pm: Bowl of veggies
    Erm, you know what I am going to say - put some chicken or something in there!

    6pm: baked chicken with green beans
    brill

    5am: Run to and from the gym (2 miles total)
    Eliptical Machine 30minutes

    You need to do the same sort of thing to the other days.
    Personally I wouldnt alternate cardio and weights days at all. I would do weights 4 day split - cardio 6 days a week

    This will allow you to eat more food, which will speed your metabolism and help put muscle on while creating a greater deficit which will prompt you to drop the fat. (you can eat more food for the same calories - and this will make you leaner!)

    just my 2c

    big les

    #14
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