Beginner wanting to lose fat and get definition-NEED HELP

[brittbs84]

Hello Everyone!! I am 21 yrs old, 120 lbs., 5'4", 18%body fat with an athletic build. My goals are to lose fat, gain muscle but no "bulking" up...I want to be lean and defined- athletic not body builder. My goal weight is 118 and decreased body fat!! I need help, trying to do the whole 5 meal a day thing...but I don't know what all to eat, what to eat with what, what not to eat together, when to eat, etc...I have been doing this but I guess all wrong- when I started a few weeks ago with the 5 meals a day thing I went from 118-121...I am eatting too much obviously. HELP HELP!

So I decided to do this journal...hopefully I can get some help. I WANT TO LOSE FAT!!

Day 1:
8:30am: 1 cup Raisin Bran Crunch with skim milk
scrambled eggs- 3 egg whites, 1 whole egg
cup green tea

12:30pm: 4 oz chicken breast, grilled
3/4 cup brown rice
2 cup oriental mixed veggies
1 cup vanilla icecream ( I know, I know)
piece choc. cake with choc. icing ( I know, I know)

6pm: (after weights and cardio)
3/4 cup fat free cottage cheese
Dole Fruit Cup
Night out: 4 Mich Ultra beers
Throughout the day: 2.5 L of water
2205 kcal
105g protein
290g carbs
29g fiber
40g fat

Workout:
weights (with 5-7lb free weights): 3 sets of 12 reps eat except calf raises
100 calf raises
plie squats
overhead press
upright rows
tricep kickbacks
lateral raises
single arm rows
bicep curls
lunges
dead lifts
bridges

cardio: 30 min run/walk interval on treadmill
20 min on stationary bike
************************************************** *******

[Jennifer-Lynn]

Welcome to the Boards!

Just curious are you still the same size in clothing at 121lbs. How do you know that you haven't gained muscle and not fat? Did you also do your BF%????

Also, when you tried the 5 meals a day plan, were you eating the same amount of cals/pro/fat/carbs but more spaced out or did you actually increase your cals? I personally do not like your meal timing of (8am, 12:30pm, 6pm). Its not efficient enough for your body. Let's get a peek at the 5 meal a day plan you were on before ok?

[*Destiny*]

There are a lot of things in your diet that you may want to reconsider. Raisin Bran, milk, cake, ice cream, fruit cup- all loaded with sugar. If you must eat cereal find one with much lower sugar (kashi good friends is alright). Milk might be ok in moderation, but the ice cream, cake and beer are empty calories.

[TheDiz]

First I would recommend raising the weights and doing fewer reps. Then increase your protein and lower your carbs a bit. Also, you said that you try to eat 5 meals a day. What happend on day 1? did you cut out the other two because of the cake and ice-cream, or did you not have time? Just curious. I would like to see a more thorough log of your food intake. Good Luck

[brittbs84]

that day I did cut out other foods because I did have the cake and icecream and I knew that I was going out for Martigra that night so I knew I would be drinking. I will post a better journal starting tomorrow. Thanks- I know I eat too much sugary things...that is my problem...I have a sweet tooth like no other. I find it hard to be consistant on eating at certain times and eating"clean" foods because I go to college everyday...It's hard to pack certain things.

[brittbs84]

No Workout today...

Diet:
9am: cup and a half of Raisin Bran Crunch and cup of skim milk

12pm: turkey sandwich on whole wheat bread and a banana

4pm: 8 Ritz crackers, 5 Saltines, can of chunk lite tuna with 1tbsp lite
miracle whip and 1 tbsp relish

7:30pm: Venti Starbucks Mocha carmel Frapp Lite

10:30pm: 2 slices turkey and 1.5oz of LF colby cheese

Totals Day 1: 1480 kcals, 25g Fat, 110g Protein, 211g carbs, 20g Fiber

[VanillaBean_21]

No Workout today...

Diet:
9am: cup and a half of Raisin Bran Crunch and cup of skim milk

12pm: turkey sandwich on whole wheat bread and a banana

4pm: 8 Ritz crackers, 5 Saltines, can of chunk lite tuna with 1tbsp lite
miracle whip and 1 tbsp relish

7:30pm: Venti Starbucks Mocha carmel Frapp Lite

10:30pm: 2 slices turkey and 1.5oz of LF colby cheese

Totals Day 1: 1480 kcals, 25g Fat, 110g Protein, 211g carbs, 20g Fiber

I would cut out those Ritz and Saltines. The Ritz crackers have trans fats in them.

[brittbs84]

WELL, today was "Fat Tuesday" so we are just going to chalk this up to a cheat day...
however, up until dinner, this is my diet

9am: bowl honey nut cheerios with skim milk, piece whole wheat toast with natural peanut butter and grape jelly

12pm: 3 slices turkey, 1.5 oz of low fat colby cheese, 24oz iced tea

4pm: gala apple with fat free carmel apple dip

Up until there, 1028 kcals, 53g protein, 151g carbs, 11g fiber, 17g fat

Workout:
Weight workout: Supersets with 5-7lb weights 3 sets 12 reps
bent over dumbbell rows
lateral raises superset with back extensions
biceps curls superset with tricep kickbacks
squats superset with hamstring curls
reverse crunch superset with calf raises

No cardio today

[VanillaBean_21]

WELL, today was "Fat Tuesday" so we are just going to chalk this up to a cheat day...
however, up until dinner, this is my diet

9am: bowl honey nut cheerios with skim milk, piece whole wheat toast with natural peanut butter and grape jelly

12pm: 3 slices turkey, 1.5 oz of low fat colby cheese, 24oz iced tea

4pm: gala apple with fat free carmel apple dip

Up until there, 1028 kcals, 53g protein, 151g carbs, 11g fiber, 17g fat

Workout:
Weight workout: Supersets with 5-7lb weights 3 sets 12 reps
bent over dumbbell rows
lateral raises superset with back extensions
biceps curls superset with tricep kickbacks
squats superset with hamstring curls
reverse crunch superset with calf raises

No cardio today

Maybe you should think about buying some Kashi? It is a MUCH better alternative to Honey Nut Cheerios. Do you measure your PB and Jelly? Is it sugar free jelly?

[Fitgurl04]

WELL, today was "Fat Tuesday" so we are just going to chalk this up to a cheat day...
however, up until dinner, this is my diet

9am: bowl honey nut cheerios with skim milk, piece whole wheat toast with natural peanut butter and grape jelly

12pm: 3 slices turkey, 1.5 oz of low fat colby cheese, 24oz iced tea

4pm: gala apple with fat free carmel apple dip

Up until there, 1028 kcals, 53g protein, 151g carbs, 11g fiber, 17g fat

Workout:
Weight workout: Supersets with 5-7lb weights 3 sets 12 reps
bent over dumbbell rows
lateral raises superset with back extensions
biceps curls superset with tricep kickbacks
squats superset with hamstring curls
reverse crunch superset with calf raises

No cardio today

You need to eat more regularly than 3 meals per day. If you want to lose fat, try to cut out those crackers high in sodium, sweets, and stick to unprocessed, natural foods. Try to get in at least 6 meals per day...and TONS of water!

[brittbs84]

You need to eat more regularly than 3 meals per day. If you want to lose fat, try to cut out those crackers high in sodium, sweets, and stick to unprocessed, natural foods. Try to get in at least 6 meals per day...and TONS of water!


I have been trying to eat 5 times a day...and I usually drink 2-2.5 L of water a day--is that enough? I only eat crackers with tuna...I'm trying to cut the sweets but I have the biggest sweet tooth in the world...

[brittbs84]

9am: cinnamon raisin english muffin, toasted with a tiny bit of margarine
scrambled eggs- 3 egg whites, 1 whole egg
1.5 cups of oj

12:15pm: pre-workout
8 saltines with natural peanut butter
banana
1 cup mixed fruit, canned

3:30pm: post-workout
starbucks Venti mocha/carmel frappachino LITE
with 1/2 scoop of protien powder

7:00pm: 12" tortilla with 1 cup shredded chz and 1 slices tomato
1.5 cups of chicken noodle soup

10:30pm: cup of skim milk
TOTALS: 2005 kcals, 50g fat, 106g protein, 295g carbs, 23g fiber, 2.5 L H2O

Workout:
Cardio: 25 minutes of stationary bike
Weights: circuit training routine from Muscle and Fitness Hers Magazine