hey guys, I know you are sick of these diet critiques but i promise i have done my research (mostly of the trial and error variety) and hopefully you wont find a whole lot wrong with this one. so here it goes...
well, im female, 23, 5'3", 115 lbs, approx 12.5% BF. i dont need or want to buid any muscle, just maintain. my goal is to cut fat...its just the stubborn last 5-7 lbs im trying to get off now. i had my base metabolism measured by the BodyGem which measures oxygen use or something...supposidly really accurate....it was 1470 cals (that is complete rest, not even moving a finger...just breathing). after factoring in walking around, running errands, and well, eating and moving somewhat...the trainer that did the test estimated at least 1750 a day for maintinence if i DIDNT work out (which i do). so i try and keep my daily cals at 1450-1500. i have run clen/t3 before but im not running anything right now. i usually pop an ECA before morning cardio. here is a breakdown of my weekly work out routine--
CARDIO: 4 days a week 45-60 mins steady state 65%-75% MHR & 2 days a week either interval training (sprints for 20-30 mins) or playing soccer (45 min games, sprinting the whole time). i try and do the cardio in the morning on an empty stomach but my schedule is crazy so sometimes in the afternoon after weights.
WEIGHTS: 4 days a week - chest/tris, back/bis, legs, abs/shoulders. i usually superset the two body parts. it lasts 30 mins on average.
as for my diet i may substitute some lean proteins or different oils, but the concept is the same. so here is an average day...
AM Cardio
Meal 1: 6 egg whites + 1oz fat free cheese + 1/2c oatmeal
285/35/29/3
Meal 2: 6 oz ground turkey breast + broccoli or romain lettuce + 1 tbsp flax oil
357.5/50/0/17.5
PM Workout or soccer game
Meal 3 (PWO): 2 scoops Isopure Protein Shake + 6oz fat free no sugar added yogurt + 1 slices whole wheat bread
350/43/42/1.5
Meal 4: 9 egg whites + 2oz fat free cheese + 1/3c oatmeal
340/53/23/2
Meal 5: 2.5 oz chicken breast + broccoli or romain lettuce + 1/2 tbsp olive oil
180/21.5/0/9.5
Daily totals: 1512.5/202.5/94/33.5
SUPPLIMENTS: Like I said, I pop an ECA before morning cardio and sometimes before my afternoon workout, multivitamin, glutamine (5g after AM cardio + there is already 5 g in my Isopure + 5g before bed), potassium, dandilion root, uva versi, B complex, calcium, magnesium, vitamin C
CHEAT: I dont really have a cheat meal or cheat day...but i usually do drink once a week :icon_roll its bad i know, but im young and single...cant just sit in the house and rock back and forth. but if you insist i must cut that out in order to reach my goal...i will do it
Thanks in advance for your help!