Finally Working Out---need nutrition aid.

[vaberella]

Hi guys,

I've been haunting fitness threads literally for years. I say, yeah, I'll do it today and never get around to really taking that next stem. Well, starting last week, I did take the next step.

I joined a bootcamp that my neighbor (who happens to be a trainer of) told me and my sister about. And we love it. It's three times a week for an 75 minutes. We don't work out for the full 75 minutes, more like 45-60 minutes of calisthenics and bodyweight training, while the other few minutes is made up of stretches and informing us of ways to keep ourselves healthy and refrain from injury.

The bootcamp is set up like military training so it's intense and I can't make excuses. We're a small crew of 15 women, which gets smaller per session. Each session is 3 weeks for 3 times a day. So second session we'll be down to 8 or 10 and third session is down to about 3-5 people. There are a total of 4 trainers. The set up is recruits and privates. Recruits are newbies and privates are the one's who've been there before. I plan on following this bootcamp until I reach my goal weight and probably beyond that.

I'm having fun and I'm still giving it my all, no room to slack off because there are 4 trainers and so little people it's like you have your own personal trainer; plus it's a requirement that people encourage one another, so it's likeyou have personal trainers everywhere.

Anyway the reason I'm here is because I need some help.

I need a strict diet plan. Just a brief outline would be beneficial, I'll give you my stats.

Height: 5'2"
Weight: 218
Goal: 150
Chest: 46.5"
Waist: 39"
Hips: 51.5"
Current dress size: 22
Goal dress size: 9/10
Bodyfat: 44%<---
Bodyfat Goal: Basically healthy.

I have allergies to wheats, so processed carbs are out. I don't like eggs either. I am a diabetic, but I've always hated sugar, so that's not a problem. I just need a basic diet plan. I can take protein shakes but not more than twice a day.

I love organic whole fat milk. If anyone can help me out with a diet plan and recommend a great supplement I'd be very grateful.

Oh my workout regime if you need that is:
Cardio twice a day for 45 minutes, every day.

Bootcamp Monday, Tuesday, Thursday 75 minutes. Yoga- Friday, Saturday, Sunday 60 minutes. Random weight and body weight training(mainly burpees, squats, lunges, bicep curls) Wednesday, Saturday, Sunday.

Oh my goal for the summer in my 9 week bootcamp training is to lose 12lbs, but more is great, which is why I would like a great and strict meal plan that works. If anyone can and is willing to help.

[eliasmavs99]

I'm not sure if anyone here can lay out a full detailed plan, but I will offer some guidance that you can take for what its worth.
First off, eating out is pretty much a no no. You will have to basically prepare your own food if you're serious about reaching your goals. This will allow you to be in much more control of your diet.

Some basic dieting principles that seem to work pretty well are as follows:

1) Decrease overall caloric intake. Do a search for a calorie calculator and find out what is your basic metabolic rate. Consume a little more than this value because of your high activity level. Don't go overboard with this because its not healthy.

2)Decrease simple carbs like sugar, white bread, and sadly most fruits. Switch to whole grain which is healthier and less prone to converting straight to fat.

3)Protein shakes are great. Take them about 60 minutes before your workouts. This will help you burn fat and not muscle.

4)When you feel comfortable with your diet, you may want to consider a safe fat burner. These will make your workouts more productive as far as burning calories. Lipo 6 and Hydroxycut are pretty popular and safe.

5)Remember that carbs are used for energy. So you should eat your bigger carb meals in the morning to carry you through the day. After around 6pm, I would watch very carefully how much carb you take in. Whatever you end up not using, your body will store as fat.

6)Stay well hydrated throughout the day. This is mainly for your general health, but probably very important given the intensity of your workouts.

7)I would say that the most important thing is to not get on the scale too often. Set short term monthly or bi weekly goals and WRITE THEM DOWN.

8)Spread out your meals to 5 or so a day. This keeps metabolism high and the amount of calories your body stores low.

Listen to your body and I'm sure you can figure out a great plan. Reality is the lack of disbelief, so go for it.