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Pcrd
09-10-2003, 04:39 PM
Hi, I'm a 5'1, 127lb female looking to tone up and lose about 10-15 lbs. I always get started on diets yet end up giving up after a week. This time, I've been on one for a month, and I lost about 5 pounds but gained back two. Can you guys give me any advice on how I should change my diet or work out plan?

I work out in the morning 5 times a week doing these:

30 minutes of stationary biking (by the time I'm done, my heart rate is about 180 according to the machine)

3 sets of 15 arm curls for my biceps or 3 sets of 15 on a machine which works out my triceps(forgot its name though)

15-20 minutes walking on a treadmill@4mph, then a 10 minute walk home.

Generally, my diet goes something like this :
9am : 1 banana
10:30 1/2 deli roast beef sandwich on wheat bread
12:30 1 full roast beef sandwich
2pm : 1 tyson boneless skinless grilled chicken breast = 200 cal.
1 cup white rice
4pm : 1/2 cupt white rice
2 egg whites
6:30pm : another tyson chicken breast
1 cup white rice

Do you guys have any suggestions on what I could do?
Thanks

MrWebb78
09-10-2003, 04:57 PM
diet doesnt look too bad, maybe switch the rice with some steamed veggies, and switch one of the chicken breasts with a piece of fish(salmon preferebly)

as for the workout, i would start doing more weight training with free weights, for about 40 minutes, then 20-30 minutes of cardio.

dont just do your arms, especially everyday, start doing squats, bench, dips, back exercises, a little of everything.

raniali
09-10-2003, 05:07 PM
incorporating a solid wt training regimen into your plan is essential for permanent body changes.
i would add more healthy fats (fish oil, flax oil, peanut butter, olive oil, etc) into your diet. the most important aspect of any diet is designing a diet that YOU can stick to.
also if you don't know your daily calories and breakdown of nutrients - start keeping track as this is the only true way of knowing where to adjust. try www.fitday.com for starters.

good luck

geoffgarcia
09-12-2003, 12:33 PM
The thing that has helped me the most in my diet/muscle goals is investing in a diet tracking tool, I currently use the 30$ tool from dietOrganizer.com after failed attempts to create my own spreadsheets.

I'm not familiar with what females need as far as caloric intake, but I'm guessing you need about 1600 base calories and given your workout load I'd guess you could add on about 250 more to support that.

(I too go very hard in cardio and get my heart racing around 170, 180 is insane, so your burning a POOP load of calories)

1 banana = 150, 23, 1, 0
1/2 deli roast beef sandwich on wheat bread= 173, 16,11, 7
1 full roast beef sandwich= 346, 33, 21, 14
1 tyson boneless skinless grilled chicken breast = 193, 0 29, 7
1 cup white rice= 223, 50, 4, 0
1/2 cupt white rice= 111, 25, 2, 0
2 egg whites = 16, 0, 4, 0
another tyson chicken breast= 193, 0 29, 7
1 cup white rice= 223, 50, 4, 0

Total that up and you get roughly
1628/197/105/35

which looks ok.... I'd recommend boosting your fat so its around 60g or so, and try lowering your carbs to about 140 and up your calories to around 130


My advice would be to switch from white to brown rice
take a LOT less rice in daily
add a LOT more vegetables
change from roast beef to turkey
and as suggested take in more healthy fat (spoon it into your mouth)

one final thing is that you need to eat after 6!!!!
Spread your meals out between the time you wakeup till the last thing you do before you go to sleep!!! Seriously! You can't deprive your body from food for the 16 hours a day that you currently do, thats not good.

dont believe the old wives rumors about eating late at night!!!

drew
09-12-2003, 12:41 PM
Originally posted by geoffgarcia
You can't deprive your body from food for the 16 hours a day that you currently do, thats not good.

dont believe the old wives rumors about eating late at night!!!
:withstupi

Eat some more.

Make sure you train your WHOLE body (legs too).

Spartacus
09-12-2003, 02:12 PM
Originally posted by drew

:withstupi

Eat some more.

Make sure you train your WHOLE body (legs too).

training just arms is a bad idea. do some compound excercises. it will raise your metabolism a lot and will help with teh "tone up"

also you might want to try HIIT

drew
09-12-2003, 02:16 PM
Tone up. Heh... :whip:

Pcrd
09-12-2003, 06:10 PM
Wow, thanks for all of the responses. I'm going to start following your advice now. Thanks guys, I really appreciate it.