Trying to lose weight (plan)

[MissOughtta]

Hey everyone,

I'm new here. My nick is MissOughtta because I oughtta keep doing my dieting/exercising :) Anyways I'm 18 and I have quite a bit of weight to lose. The last month I've been easing myself into a diet plan and an exercise plan that I did on my own. I would very much appreciate it if you read what I'm up to and could give any suggestions. Right now I'm looking to lose weight. I have been doing cardio about 30 minutes everyday and lifting weights on MWF. My cardio is either a 4 mile bike ride or a Tae-bo tape. My weight lifting plan is as goes:

Dumbbell Lounge 3 sets 10 reps (holding 10 lb dumbbells)
Dumbbell Shoulder Shrug 3 sets 10 reps w/ 10 lb dumbbells
Bicep Curls 3 sets 10 reps w/ 10 lb dumbbells
Wrist Curl 3 sets 10 reps w/ 10 lb dumbbells (for carpo-tunnel)
Triceps Extension 3 sets 10 reps w/ 20 lbs (pull-down machine)
Squats 3 sets 25 reps (no weight)
Dumbbell flyes 3 sets 10 reps w/ 10 lb dumbbells
Bench Press 3 sets 10 reps w/ 40-45 lbs
Situps 3 sets of 20 (controlled crunch)
Bicycles 3 sets of 10

My diet plan I try to eat at least 3 types of veggies and fruits everyday. I try to get in as much water as possible. I usually try to get in 2 different types of meat. Diet plan as follows:

1/2 cup fiber one w/ 1/2 cup skim milk
1 cup nonfat plain yogurt w/ 1/2 cup frozen blackberries

1 slice whole wheat bread (pre-workout)
2 tbsp peanut butter

1 tin of tuna in spring water w/ pepper (after workout)
9 baby carrots
1 cup broccoli (raw)
2 tbsp of fat free italian dressing

1 boca burger w/ ketchup and honey mustard
1 slice whole wheat bread
salad (1 cup romaine lettuce, 1/3 cucumber with salad vinegar)
1/2 cup raspberries

1/4 canteloupe

1/2 cup grape nuts
1/2 cup skim milk

That's an average day of what I eat. I'm looking to have more energy so if anyone has any ideas that'd be great! I hope you all have some great suggestions and critiquing for my schedule. I am looking for long-term weight loss. My goal is to lose 50+ lbs in a year. I have all day to workout etc. Any ideas to help it come off faster I'd love to hear!

Thank you ahead of time!!!!!!

MissOughtta

[WonderwomanMN]

Im new to these boards as well but from what Ive read, since you do have a goal weight to lose of 50 lbs in a year..you may need to up the calories and protein a little more so your body metabolism doesnt slow down on you---If Im wrong..someone please correct me!

[JEFF7322]

I agree, looks pretty decent though. I would recomend 123 as in the 1 fats 2 carb and 3 protein system to follow. MOST IMPORTANT.... Go by how you feel, clothes are fitting first and foremost. THROW THE SCALE AWAY because it can be decieving because muscle weighs more than fat and if you gain a pound it may well be new muscle replacing the fat so don't freak out.

[MissOughtta]

I upped my calories through skim milk. I got to looking at it and saw I needed more calcium. How much protein is adequate? There's about 8 g of protein per 1 cup skim milk. I decided to drink about 4-5 cups a day of milk. My protein went up a little. Is that enough? I always keep in the back of my head that muscle weighs more than fat, but sometimes it bothers me nonetheless when I get on the scale. I only weigh myself maybe once a week though. It's a little discouraging but I tell myself it's probably muscle. How does my exercising look? Adequate? The days I lift weights I bike or do taebo right after without eating anything which makes it harder. I read on here somewhere you should workout low-intensity in the morning when your glycogen levels are low so you burn more fat. Wouldn't my glycogen levels be low after weight lifting? I'm just trying to be a fat burning machine.

Thanks again!

MissOughtta

[andrea69]

I just recently lost 20lbs in the last 4 months. I basically just cut my calories per day focusing on increasing my protein intake and making sure that i ate lots of vegetables also. I initially was doing 4-days cardio 20-25 minutes either on my treadmill or bike and i was doing about 3 days a week on weights. I hit a huge plateau the last month or so and then I sort of started slacking a bit on the whole routine of things but I didn't just start eating whatever. I was still watching my caloric intake. Then about after 4 days I started getting after it again and i have since lost about another 3lbs. I'm still not where I want to be. I would like to lose another 10lbs. I'm 5'4 and weigh at 134 right now. I had been taking the antidepressant Paxil for the past 2yrs and this made me gain about 30lbs, alot of the fat gain was on my gut and lower body. I'm starting to look and feel better. Good luck

[MissOughtta]

Thanks Andrea,

I used to be on paxil too for about a year and it along with birth control made me pack on the pounds. I just recently went off all of it and I'm hoping that will help. It was quite crazy for way too long. I was gaining 3 lbs a day for I don't know how long, yes hard to believe. I was eating about 1800 cals a day and biking and my docs couldn't figure out why I was gaining all that weight. They finally decided to do an MRI and found something wrong with my pituitary gland that had to with hormonal stuff. Anyways I went off the birth control and I'm getting back to normal levels. Anyways, good luck to you too!

MissOughtta