I am needing help with a diet plan..help!?
Here is a little background. I am currently 5′1 and weigh 150 pounds. I would like to weigh about 120. I have never had a weight issue so it is hard for me to get into a routine of eating "right" & exercising. I need the do the same thing pretty much everyday. I know that will get old but I think if I start seeing results then I wont be so tempted and will want to eat healthy. Does anyone have any suggestions for me? I would like to exercise at home as I have a 4 year old child.
1. Eat about 6 small complete meals throughout the day (fish, almonds, walnuts, and lean proteins in general, plenty of raw fruits and vegetables, and complex multigrain carbohydrates) spaced out about every 2-3 hours. Consume between 1500-2500 calories a day.
2. Do NOT starve yourself, do NOT binge eat.
3. Be as active as you can; nothing to do for 10 minutes? Knockout 10 elevated push-ups.
4. Eat some spicy foods; take a decent amount of vitamin C, and drink between a half-gallon and a whole gallon of WATER a day.
5. No more soda. Ever.
6. If you do drink coffee, drink it black.
7. Do at least 35 minutes of cardio straight at least once a day, at least three times a week, more if you are not trying to put on muscle.
8. Do a large amount of full body exercises whenever possible (Jumping Jacks, Pull-ups, Chin ups, dips, squats, hanging leg raises, hanging knee raises, back raises, glute ham raises, burpees)
9. Get at least 6 hours of sleep a night, but no more then 9.
10. Avoid anything deep-fried, white bread, sprinkles, and any refined sugar.
You can find more good info at http://www.crossfit.com and http://www.bodyrock.tv and feel free to email me with any questions or comments.
March 18th, 2010 at 6:11 pm
1. Eat about 6 small complete meals throughout the day (fish, almonds, walnuts, and lean proteins in general, plenty of raw fruits and vegetables, and complex multigrain carbohydrates) spaced out about every 2-3 hours. Consume between 1500-2500 calories a day.
2. Do NOT starve yourself, do NOT binge eat.
3. Be as active as you can; nothing to do for 10 minutes? Knockout 10 elevated push-ups.
4. Eat some spicy foods; take a decent amount of vitamin C, and drink between a half-gallon and a whole gallon of WATER a day.
5. No more soda. Ever.
6. If you do drink coffee, drink it black.
7. Do at least 35 minutes of cardio straight at least once a day, at least three times a week, more if you are not trying to put on muscle.
8. Do a large amount of full body exercises whenever possible (Jumping Jacks, Pull-ups, Chin ups, dips, squats, hanging leg raises, hanging knee raises, back raises, glute ham raises, burpees)
9. Get at least 6 hours of sleep a night, but no more then 9.
10. Avoid anything deep-fried, white bread, sprinkles, and any refined sugar.
You can find more good info at http://www.crossfit.com and http://www.bodyrock.tv and feel free to email me with any questions or comments.
References :
March 18th, 2010 at 6:31 pm
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References :
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March 18th, 2010 at 6:45 pm
Here is a day. Message me for a week. Mark me as best answer for a month plan.
One day meal plan:
Breakfast - Smoothie with 1 cup of mixed berries, half a cup of milk, half a cup of ice cubes, and 1-1 and 1/2 scoops of protein powder. I use power bar vanilla flavor.
Snack 1 - Protein bar. I use "23 grams of protein".
Lunch - Sandwich with low fat meat, low sodium cheese, and whole wheat bread. Vegetables, or salad with low fat dressing.
Snack 2 - Cooked soy nuts (salt them to add flavor).
Dinner Option 1 - Cooked fish (halibut preferably) with low fat lemon sauce and long grain rice, plus mixed vegetables or salad. Add bread or a roll if you need more calories.
Dinner Option 2 - Hard noodles that you boil, plus low fat meat sauce or tomato sauce. If neither appeals to you add pesto sauce. Plus bread or a roll for extra calories.
Remember to drink 64 ounces of water per day, approximately 8 large glasses. This helps to make you feel full, quench thirst, and flush out any bad stuff inside you.
This meal plan will not only help you build the muscle that you want, but shed any fat off you may have.
Goodluck on your diet.
References :