Zukkini
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2009 marks the first year I've gotten serious about being informed on losing weight, getting fit, and varying it up in the gym. I owe it all the to the forums and articles. The advice has been great.
Today marks the first day I've mustered up the courage to get specific about my goals and ask for help.
So here goes:
I'm currently somewhere around 135 and I would like to be 120. I'm 5'3''. 125 is the short term goal, I would like to be 125 in 8 weeks. I don't know if I will ever get to 120, I have a feeling that last 5lbs is going to be stubborn.
I'd like to have very defined muscle. I would love to have abs, but I know that will take time and I'll have to lose a lot of body fat.
So here's my diet and exercise plan and I was wondering if I could get some opinion as to whether or not it's effective for reaching my goals.
Everyday Diet:
Breakfast:
(4) Egg Whites, 1 Piece of Turkey Bacon
Snack:
Sugar Free Jello
Sometimes (especially if I've worked out B4 Work) I have half a chicken breast
Lunch:
Chicken Breast
Salad with black olives or cheese with little to no ranch dressing.
Snack:
Sugar Free Jello
Something else random like a protein bar or a plain hot dog or cottage cheese.
Dinner:
Chicken Breast or some egg white/cheese/bacon concoction
Usually another salad with cheese and sour cream
After Dinner Snack
Sugar Free Icecream or a Low-Carb Wrap with cream cheese and sugarfree jam.
Workout Schedule:
Mondays:
Lift Weights - Chest and Tri's. 10 minutes of running at least, always some abs, always forearms.
Tuesdays - Jujitsu 2 Hours - Always intense cardio
Wednesdays - Bi's and Shoulders. 10 minutes of running at least, always some abs, always forearms.
Thursdays - Jujitsu 2 Hours -Always intense cardio
Fridays - Karate/Jujitsu 2 Hours
Saturdays -Back and Legs. 10 minutes of running at least, always some abs, always forearms.
I'm trying to do some 5k's and 10k's this year, so I'm running for at least 20 minutes twice a week in the mornings. I want to up that to 3 mornings a week.
Also, I'm going to get a spin bike and I want to start doing HIIT 2-3 times a week for 20 min.
Anyway, that's the plan if I do everything right. I've been doing that diet for the past month and it's working out. I don't give myself a regular cheat day, the occassion to cheat normally comes around every two weeks - like this weekend I was very sick and needed comfort food or two weekends ago I had a jujitsu tournament and ate whatever was available.
I would appreciate any and all help/criticisms - what I would really like to know is if people think it would get me to my goal. I'm very much an ameature at this and have gleaned my plan from observing the experienced people on this site.
Things I'm too afraid to do:
Take a "Before" picture
Take Body Measurements
Get a Body Fat Measurement
I know I need to do these things - I just really don't want to know!!
Today marks the first day I've mustered up the courage to get specific about my goals and ask for help.
So here goes:
I'm currently somewhere around 135 and I would like to be 120. I'm 5'3''. 125 is the short term goal, I would like to be 125 in 8 weeks. I don't know if I will ever get to 120, I have a feeling that last 5lbs is going to be stubborn.
I'd like to have very defined muscle. I would love to have abs, but I know that will take time and I'll have to lose a lot of body fat.
So here's my diet and exercise plan and I was wondering if I could get some opinion as to whether or not it's effective for reaching my goals.
Everyday Diet:
Breakfast:
(4) Egg Whites, 1 Piece of Turkey Bacon
Snack:
Sugar Free Jello
Sometimes (especially if I've worked out B4 Work) I have half a chicken breast
Lunch:
Chicken Breast
Salad with black olives or cheese with little to no ranch dressing.
Snack:
Sugar Free Jello
Something else random like a protein bar or a plain hot dog or cottage cheese.
Dinner:
Chicken Breast or some egg white/cheese/bacon concoction
Usually another salad with cheese and sour cream
After Dinner Snack
Sugar Free Icecream or a Low-Carb Wrap with cream cheese and sugarfree jam.
Workout Schedule:
Mondays:
Lift Weights - Chest and Tri's. 10 minutes of running at least, always some abs, always forearms.
Tuesdays - Jujitsu 2 Hours - Always intense cardio
Wednesdays - Bi's and Shoulders. 10 minutes of running at least, always some abs, always forearms.
Thursdays - Jujitsu 2 Hours -Always intense cardio
Fridays - Karate/Jujitsu 2 Hours
Saturdays -Back and Legs. 10 minutes of running at least, always some abs, always forearms.
I'm trying to do some 5k's and 10k's this year, so I'm running for at least 20 minutes twice a week in the mornings. I want to up that to 3 mornings a week.
Also, I'm going to get a spin bike and I want to start doing HIIT 2-3 times a week for 20 min.
Anyway, that's the plan if I do everything right. I've been doing that diet for the past month and it's working out. I don't give myself a regular cheat day, the occassion to cheat normally comes around every two weeks - like this weekend I was very sick and needed comfort food or two weekends ago I had a jujitsu tournament and ate whatever was available.
I would appreciate any and all help/criticisms - what I would really like to know is if people think it would get me to my goal. I'm very much an ameature at this and have gleaned my plan from observing the experienced people on this site.
Things I'm too afraid to do:
Take a "Before" picture
Take Body Measurements
Get a Body Fat Measurement
I know I need to do these things - I just really don't want to know!!