Thread: revised cutting diet...
09-20-2005, 08:05 PM #1
revised cutting diet...
I have taken some of your (very appreciated) advice and altered my diet. I didn't change it a whole lot but hopefully enough to make a difference. I added about 3 days with extra cardio in the afternoons. I am a little concerned that my calorie level is too high. I had my BMR measured by the BodyGem (really accurate) and it is 1470. That's without moving a finger, let alone working out this much. So hopefully I will be okay.
For those of you who have read my previous post, I have put the major changes in bold.
Here are my stats again: female, 23, 5'3", 115 lbs, approx 14%-15% bf (the caliper test said 12% but I don’t trust that…I know I am not 12). Im hoping to burn off that stubborn last 5-7 lbs…let me know what you think
AM CARDIO: 6 days a week 45-60 mins steady state 65%-75% MHR
PM CARDIO: 3 days a week (after weights) 30 min interval training
1 day a week: 45 min soccer game (sprinting the whole time)
WEIGHTS: 4 days a week - chest/tris, back/bis, legs, abs/shoulders. i usually superset the two body parts. Each body part 2-3 exercises with 3 sets 12-15 reps. it lasts 30 mins on average.
Meal 1: 9 egg whites + 1/2c oatmeal
300/36/28/3 - Cals/Pro/Carb/Fat
Meal 2: 6 oz ground turkey breast + broccoli or romaine lettuce + 1 tsp flax oil
PM Workout w/ PM Cardio or soccer game
Meal 3 (PWO): 2 scoops Isopure Protein Shake + 1/4c cream of wheat
Meal 4: 4.5 oz ground turkey breast + broccoli or mushrooms + 1 tsp olive oil +1 tbsp peanut butter
Meal 5: 3oz ground turkey breast + broccoli or romain lettuce + 1 tbsp peanut butter + omega complex (omegas 3-6-9, 3g)
Daily totals: 1535/193/80/39
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), R-ALA 200g + biotin 300g after carb meals, biotinpotassium, dandilion root, uva versi, B complex, calcium, magnesium, vitamin C
CHEAT: I am going to limit my "cheat" (which is a carb loaded meal--nothing too bad or fattening--followed by going out for drinks) to one night every TWO weeks...instead of every week
09-20-2005, 08:09 PM #2
Check the other thread!
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