Skinny for Summer Plan - Need Advice
- 03-12-2009, 12:51 PM
Skinny for Summer Plan - Need Advice
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.
(4) Egg Whites, 1 Piece of Turkey Bacon
Sugar Free Jello
Sometimes (especially if I've worked out B4 Work) I have half a chicken breast
Salad with black olives or cheese with little to no ranch dressing.
Sugar Free Jello
Something else random like a protein bar or a plain hot dog or cottage cheese.
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.
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!!
- 03-12-2009, 04:28 PM
alright well first off your training looks like its on but since your doing the ju-jitsu with intense cardio i would try to add more protein and a lil more cals to your diet when i did ju-jitsu training for just 2 weeks ive never had such an exhausting day so definately up that a lil and maybe your carbs for some energy, this is just my opinion tho you dont have to take it. for your workouts how you have the lifting like chest and tris and then atleast 10 mins of cardio try throwing in 5mins before your workout and then another ten at the end when i started that i really saw the pounds come off if you have everything else in line. i dont like that you have back and legs on the same day only if your doing like deads and squats two of the biggest mass building compounds and helping gain muscle are those exercises so i would try to split them up if your doin those and if your workouts are really that intense. instead of doin bi's and shoulders do bi's and back and then do shoulders and legs for your workout might workout better for ya. other than that definately get your measurements and your pic you dont gotta post it on here but its good to have so at the end of like 3 months you can look back at your progress. and my question is what kind of exercies do you do for your workouts? thats another big role playing key in your training wanna post your workouts up??
- 03-12-2009, 04:41 PM
If you want to get "defined muscle and abs", then you need to HAVE the muscle there to see when you lose bodyfat (BF). If you don't have the muscle in your midsection them you willl never see "abs" regardless of how lean you get.
I suggest you concentrate on getting to a certain BF% instead of on weight.
You compete in jujitsu. Your diet should be concentarted on being the best for that so that you can perfom at your best. And doing that much training/exercise for it shall help with calorie expenditure.
Otherwise: Diet tips for fat loss (and this CAN be done sensibly, and with ENOUGH energy for what you need):
1. First, you need to work out what your MAINTENANCE calories are (There are various methods and equations that you can use to calculate this; most take into account current body mass, height, and activity level). Then, to lose fat, you need to make sure that youíre having up to 500 calories LESS than maintenance. Depending on how fast or slow you lose the fat, you can adjust and tweak your calorie intake each week.
2. Eat every 2-3 hours after waking. This helps keep the metabolism going throughout the day, as well as keeping insulin levels stable (so, you can see that 3 meals is simply NOT enough, even small portions).
3. EVERY meal should have complex carbohydrates [CHO] (i.e. kumara, rice, oats, etc.), QUALITY LEAN protein (chicken breast, fish, tuna, salmon, lean beef, egg whites, etc.), and FIBROUS CHO (i.e. vegetables, green ones in particular).
4. Drink 4.5 litres of water per day. This will help keep the system clean.
5. It has been proven that TWO servings of DAIRY per day helps lose MORE fat than if one avoids it altogether.
6. Do NOT avoid fat (The only fat she should be avoiding is Saturated fat and Trans fats). You NEED fat in your diet, as fat plays major roles in energy metabolism and other parts of your body (Wardlaw & Hampl, 2007). Make sure to have at least 30 grams of GOOD fats (i.e. flaxseeds or flaxseed oil, fish oils, peanut butter, nuts - especially almonds and walnuts, hempseed oil, olive oil, etc.) per day (i.e. this is ~2 tbsp of flaxseed oil or peanut butter).
7. Donít drink tea or coffee. Try drinking GREEN tea instead; it helps with thermogenesis, and is especially good if you take it one hour before doing cardio first thing in the morning.
8. Donít drink alcohol. Alcohol has NO nutritional value and is full of calories.
9. Minimize adding salt to food. Instead, flavour a meal with herbs and spices (i.e. ginger, cumin, cayenne pepper, curry powder, chilli powder, and garlic all help thermogenesis a bit).
10. The only sugar needed on a regular basis is the NATURAL sugars found in food; these are mostly found in fruit. Too much sugar plays havoc with insulin levels and these should be as stable as possible throughout the day. The best time to be having sugar is straight AFTER a RESISTANCE workout, when the body is trying to replenish muscle glycogen stores (Burke, 2006).
11. Do NOT avoid CHO. You NEED at least 50-100 grams of CHO per day for your body to burn fat effectively. A good guideline is to have at least 1 gram of CHO per kg of body mass per day as a MINIMUM (Burke, 2006).
12. Eat most food as 'natural' as possible. This means fresh fruit and vegetables, meat, grains, etc. Try not to eat too much packaged food, as it is full of extra calories and sugar.
13. Most importantly, remember that it IS OK TO CHEAT every now and then. Actually the body NEEDS cheat meals and day. By throwing all the guidelines I have just mentioned above out of the way and having a day where you eat what you want it helps, and will also help prevent your body from going into starvation mode (where the body battles you to hold onto the fat as much as it can). If you prefer NOT to Ďcheatí, then adding in 1-2 higher CALORIE days (i.e. go up to Maintenance, or even Bulking, or even slightly higher), with the extra calories coming from quality COMPLEX CHO, you should be ok.
Supplements should NOT be a big deal, as most fat loss can be done through simply eating the right food at the right time. And unless everything that youíre doing is already done to ensure the maximum results in the timeframe that you want to achieve it in, and then supplementation should not be the focus. However, there ARE a few supplements that I think are important to any regime:
1. A multivitamin. (Although you should be eating as much of a variety of food as possible, in order to meet the RDI/AI of most nutrients from actual food).
2. Creatine monohydrate. Creatine helps the body to recover faster, as well as aiding in increasing strength levels and lean body mass [LBM].
3. Flaxseed/Hempseed/Fish Oil. This is the GOOD fats. Flaxseed or Hempseed oil is great with breakfast or in protein shakes.
4. Protein Powder. This just helps for the in-between meals, or after the gym, and to make sure that you get enough protein in (You should be having 1-1.5 grams of protein per kg of body mass per day; this is so that muscle loss is prevented, and can even assist in small gains in LBM).
I think that calorie cycling would be the best option for you re diet, especially if you want to lose BF AND compete in jujitsu AND run on top of that.
Two, you DON'T need to do so much cardio, especially on top of your jujitsu training.
Three, to build the muscle in your abs you need to train them, but not endless repetitions or every day or as often as you are. Twice a week for ~100 reps a session is how I got my 6-pack. Doing weighted exercises is the best way to help get them as well: weighted crunches, hanging knee raises, etc. Also doing the huge exercises like squats, deadlifts, etc., because they use your core and force it to work and become stronger.
Four, your training outside of your jujitsu is all over the place. You don't need to do spin or extra running. You really need to decide WHAT you are trying to train FOR first before you set up a training programme.
b. to run
c. to compete in jujitsu
2. You don't need to take a "Before" picture, but it can serve as motivation.
3. Forget about the body measurements; focus on the BF%.
And if you don't want to know them, then you need to harden up and do it, because you won't get anywhere if you flounder about and hope you get it right.
03-13-2009, 09:06 AM
As for my workout routine, I'll post a routine I found that sounds pretty solid, my weight lifting has been very hit and miss lately from being sick and taking time off from the gym for jujitsu - Thanks very much for your input.
03-13-2009, 10:16 AM
03-13-2009, 11:29 AM
I have to agree with what was posted previously. Your diet really isn't good at all. Too much jello, icecream, and alot of extra stuff you don't need like sour cream. Even if you are choosing fat free or low fat its going to be full of sugar. Not good. Choose foods that are not processed and go for food in their natural state. Choose carbs that will help with your goals such as sweet potatoes, brown rice, oats, things like that. Cut out anything white such as sugar and white flour.
03-13-2009, 02:21 PM
Thanks for your input!
I can do without so much sour cream - I guess 'cuz it's mostly fat I just find it filling and satisfying.
I guess I can do without jello - but it's the sugarfree stuff ... it's got like 10 calories ... it's like sucking on flavored ice - is it really that bad?
As for the sugar free icecream, I know it's not the best choice - My husband always eats icecream at night (he can eat whatever and whenever he wants and not gain an ounce) and it's hard to not crave it madly when he eats it. Really, I could just eat a protein bar and that would probably take care of my cravings. Would cheese be okay? I know that's weird, but a lot of times if I'm craving something sweet and I eat something high in fat instead it calms down my sugar-cravings.
03-13-2009, 06:31 PM
The gym should NOT be your focus (so don't worry if you don't get there), since jujitsu is your top priority.
Everyone has muscle; some less and some more than others.
Stop eliminating CHO.
12 cups is 3.6 litres.
1. You don't need to drink tea, but try not to have so MUCH coffee. And you should never be DEPENDENT on it. And forget the Mountain Dew; it's empty, useless calories.
2. Yeah, you minimize salt because of the sodium. Actually, you should minimize sodium, because it's not that great for you (i.e. too much increases risk of heart disease, hypertension, etc.). Most people get TOO much sodium. The RDI is ENOUGH! Instead of salty use herbs or spices (calories are next to nothing).
If you're serious about running, just do 2-3 runs a week. Running 5km and 10km is easy, and doesn't require that much training. You should be fit enough from your jujitsu.
Your resistance training should be focused on enhancing your jujitsu performance.
Looking good is just a benefit of being an athlete (depending on the sport; some sports do not require much physical prowess, or need one to be light and skinny, neither of which is 'good looking'). You focus on your training and making yourself as good as you can for your sport and the physique just comes along with it.
You have everything you need now. So go and DO something about it! From now on your trainer should advise and guide you.
03-13-2009, 10:10 PM
Also, everyone has touched on this already, but stay away from the extra crap that you are eating. It seems like you have a sweet tooth (I am queen of the sweet tooth). I eat super clean during the week and when Saturday rolls around I indulge on chocolate and thai food like you wouldn't believe. So I'm going 6 steps forward and only 1 step back every week. Keeps me sane, but we're all different, just don't punish yourself.
You seem really focused, so I wish you the very best. Keep us informed on your progress, I love to see a girl pushing her hotness to the limits
Go get 'em!
03-19-2009, 06:45 PM
Thanks everybody for the input. I'm going to meet with my girlfriend this Monday and she's going to take my body fat and help me with a diet plan ( I imagine it will be very similar to what Geujsn suggests since it sounds like exactly what my gal pal is doing at the moment). I'm glad I finally asked her to do that, she's excited about that. I was going to meet with her this Monday, but I got the flu again and didn't make it down to the gym. I did however, run my first 5k last Saturday before I got sick :-D I did okay I guess, I don't know what "good" is, but I thought I paced myself well and I didn't have to stop or anything.
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