muzzy
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I am taking a huge leap because of my disgust for yo-yo dieting and living unhappy. I will be entering my first bikini prep this winter and need help. I apologize for the lengthy question here but i'm desperate. I am working with a female coach who competed in bodybuilding 20 years ago and i'm not sure if the plan is right for me.
Here it is at a glance.
Job: Desk Job..very little calorie expenditure
Sleep: Average 7 hours sleep each night
Energy: Tired and worn down all the time with exception to Saturdays (day off)
Heavy resistance training 6 days a week body part specific (fasted)(Early Morning 5am before work)
Weight training consist of 3 exercises per muscle group in the 10 rep range for 3 sets (occasional drop sets)
6 hours of cardio a week (steady state i.e. walking 10% grade on treadmill, stationary bike or arch climber) Most times cardio will immediately follow weight training or at the end of the day. Sometimes will split 30 min morn 30 min eve.
Started on 3-1-17
Female,28,5'7",213.8 pnds, Bodyfat last known 31%
3/6 208.2 pnd
3/13 210.2 (PMS)
3/20 207.8
3/27 206.6
3/29 206.6 Body fat 3 skin fold 28% Lean mass:148 Fat mass: 58 (some calculations show Lean Mass 138)
Diet: Very clean protein, complex carbs, unsaturated fats
Trainer has prescribed a meal plan that has a few meal options but end up each day between 1100-1200 calories
Macro's P:119-148 Carb: 73-116 Fat:17- 25g
Coach says I can drink all the crystal light I want and use stevia in my coffee each morn as well as season my meats and vegies with no sodium and popcorn seasonings
Supp: Now Whey Protein Isolate
Shakeology (Beachbody)
By my coaches prescription it appears that she has based my macros based upon a 138 pnd female with .8g Pro per pnd, .7 Carbs, .3 fat which puts calories at 1193. I think my BMR is around 1823 and after figuring in my exercise a TDEE of 2826.
2826-1193= 1633
1633 cals burned each day x 6 days = 9,793
9,793 divided by 3500 (1 pound) = lose of 2.79 pounds a week
I feel like ive already hit a wall and I feel bloated all the time
Finding a credible coach in my area is an undertaking
Please help me!!
Sincerely,
Kayla
Here it is at a glance.
Job: Desk Job..very little calorie expenditure
Sleep: Average 7 hours sleep each night
Energy: Tired and worn down all the time with exception to Saturdays (day off)
Heavy resistance training 6 days a week body part specific (fasted)(Early Morning 5am before work)
Weight training consist of 3 exercises per muscle group in the 10 rep range for 3 sets (occasional drop sets)
6 hours of cardio a week (steady state i.e. walking 10% grade on treadmill, stationary bike or arch climber) Most times cardio will immediately follow weight training or at the end of the day. Sometimes will split 30 min morn 30 min eve.
Started on 3-1-17
Female,28,5'7",213.8 pnds, Bodyfat last known 31%
3/6 208.2 pnd
3/13 210.2 (PMS)
3/20 207.8
3/27 206.6
3/29 206.6 Body fat 3 skin fold 28% Lean mass:148 Fat mass: 58 (some calculations show Lean Mass 138)
Diet: Very clean protein, complex carbs, unsaturated fats
Trainer has prescribed a meal plan that has a few meal options but end up each day between 1100-1200 calories
Macro's P:119-148 Carb: 73-116 Fat:17- 25g
Coach says I can drink all the crystal light I want and use stevia in my coffee each morn as well as season my meats and vegies with no sodium and popcorn seasonings
Supp: Now Whey Protein Isolate
Shakeology (Beachbody)
By my coaches prescription it appears that she has based my macros based upon a 138 pnd female with .8g Pro per pnd, .7 Carbs, .3 fat which puts calories at 1193. I think my BMR is around 1823 and after figuring in my exercise a TDEE of 2826.
2826-1193= 1633
1633 cals burned each day x 6 days = 9,793
9,793 divided by 3500 (1 pound) = lose of 2.79 pounds a week
I feel like ive already hit a wall and I feel bloated all the time
Finding a credible coach in my area is an undertaking
Please help me!!
Sincerely,
Kayla