Ending the Battle....
I have posted/journaled off and on several times with this forum. At one point, I was extremely fit and satisfied with my body image/weight. At other times, I have been at my lowest emotionally and have carried that over to physical issues with weight/food leading to weight gain and a binge eating issue.
I am now somewhere in the middle, both physically and mentally. I have slowly progressed away from bingeing on a regular basis and have moved to a more well-rounded focus on my struggle to obtain the body I want.
I've been consistently lifting and doing cardio for about four months now while maintaining weight. I have been eating clean foods with one cheat a week during this time, as well. The food choices have been very healthy and organic, with my cheats usually consisting of alcohol (however, often too much). I am now ready to cut the last 7 pounds of bodyfat that I struggle with.
Age: 28
Height: 5'3"
Weight: 127
Bodyfat: ?% My estimate,with knowledge from previous measurements, would be 21%
Goal: Drop around 7 pounds of fat while maintaining current muscle size. I do not wish to necessarily grow in size with the muscle, but hold on to it fairly well when I diet.
Lifting Schedule:
Tuesday: Chest/Triceps/Shoulders
3 Exercises for Chest, 3 sets, 8-10 reps
2 Exercises for Triceps, 3 sets, 8-10 reps
1-2 Exercises for Shoulders, 3 sets, 8-10 reps
Thursday: Back/Biceps/Rear Delts
3 Exercises for Back, 3 sets, 8-10 reps
2 Exercises for Biceps, 3 sets, 8-10 reps
1 Exercise for Rear Delts, 3 sets, 8-10 reps
Friday: Abs
4 Exercises, 3 sets, 10-20 reps
Saturday: Quads/Hams/Calves
3 Exercises for Quads, 3 sets, 8-10 reps
2 Exercises for Hamstrings, 3 sets, 8-10 reps
1 Exercise for Calves, 3 sets, 8-10 reps
Cardio:
Monday: 30 minutes Precor
Tuesday: 30 minutes elliptical
Wednesday: 30 minutes outdoor run
Thursday: 30 minutes stairmaster
Friday: 30 minutes outdoor run
Diet:
Sunday (rest): 1300, 190p/20c/50f
Meal One:
1 cup cottage cheese
1/4 cup pecans
Cinnamon/Stevia
Meal Two:
8 ounces turkey
1 cup vegetables
Meal Three:
2 scoops protein
1 ounce coconut
Meal Four:
4 ounces fish
1/2 cup vegetables
Meal Five:
4 ounces chicken
1/2 cup egg whites
2 tablespoons peanut butter
Monday, Wednesday, Friday:1500, 190p/70c/50f
Meal One:
1 cup cottage cheese
1/4 cup pecans
Cinnamon/Stevia
1 apple/orange
Meal Two:
8 ounces turkey
1 cup vegetables
Meal Three:
2 scoops protein
1 ounce coconut
1/2 cup berries
Meal Four:
4 ounces fish
1/2 cup vegetables
Meal Five:
4 ounces chicken
1/2 cup egg whites
2 tablespoons peanut butter
Tuesday, Thursday: 1600, 190p/95c/50f
Meal One:
1 cup cottage cheese
1/2 cup egg whites
1/2 cup Ezekiel cereal
Cinnamon/Stevia
Meal Two:
4 ounces turkey
1 ounce brown rice pasta
1 cup vegetables
Meal Three:
2 scoops protein
1 ounce coconut
1/2 cup berries
Meal Four:
4 ounces fish
1/2 cup vegetables
2 tablespoons peanut butter
Meal Five:
4 ounces chicken
1/2 cup egg whites
2 tablespoons peanut butter
Saturday: 2100 calories, 190p/95c/50f and an additional 500-600 of calories as a treat in any form
Meal One:
1 cup cottage cheese
1/2 cup egg whites
1/2 cup Ezekiel cereal
Cinnamon/Stevia
Meal Two:
4 ounces turkey
1 ounce brown rice pasta
1 cup vegetables
Meal Three:
2 scoops protein
1 ounce coconut
Meal Four:
4 ounces fish
1/2 cup vegetables
2 tablespoons peanut butter
Meal Five:
4 ounces chicken
1/2 cup egg whites
2 tablespoons peanut butter
It is a carb-cycle, which I do well with from a physical standpoint. I hope I can stick with this for at least 5 weeks and reassess from there.
Any advice is really appreciated, especially from those 'experts' in the diet field.
I'll be concentrating on eating healthy the rest of this week and start the "program" on Monday.
Thanks in advance....wish me luck.
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