I'm back

[xtinaunasty]

Hey everyone! I haven't been on the boards for a few years but I really need to get back into it.

Female
5'3"
120 lbs
18% BF
BMR: I dont know where to find that
TDEE: I have no idea what that is or where to find that out(if someone could tell me that would be great)

Since I have started working I have been having a hard time fitting quality workouts in. I still workout 6 days a week but it is mostly cardio 45-60 mins low intensity on an empty stomach 4 days and 35 mins high intensity plus 25 mins low intensity on the weekends. I have been trying to circuit train a couple days a week also. I have noticed I don't have as much definition as I used to and I want to tone back up.

I have a meeting I have to attend Mon-Sat at 7am and I work 9am to 6pm and have two 15 minute breaks and an hour lunch. So it is really hard to eat chicken breast and vegetables all day. I havent really had a diet plan for a while but here is what my days usually look like:

5am - 45 mins cardio

6am - 1 scoop whey, 1/2 c oats, 1/2 c rasberries

815am - quaker cereal bar or granola bar

11am - zone bar

1pm - 4oz turkey breast, 3 c romaine/spinach, 1/2 c fresh green beans, a handful of cherry tomatoes, 1 tbsp olive oil, string cheese, sugar free pudding

3pm - EAS Edge protein shake, 1 oz almonds

630 to 830pm (depending on what I have to do after work) - Think thin bar or 6 egg whites and a tbsp natural pb

Horrible, huh? I hear diet is 80% of the deal so Im hoping you guys can help me out. Thank you!!

[mg1228]

bmr=basic metabolic rate---in other words calories u burn in a day by being alive------tdee is the amount of cals u burn with ur activity level---do a search on this forum on tdee----theyre are equations to help u figure it

[mg1228]

Hey everyone! I haven't been on the boards for a few years but I really need to get back into it.

Female
5'3"
120 lbs
18% BF
BMR: I dont know where to find that
TDEE: I have no idea what that is or where to find that out(if someone could tell me that would be great)

Since I have started working I have been having a hard time fitting quality workouts in. I still workout 6 days a week but it is mostly cardio 45-60 mins low intensity on an empty stomach 4 days and 35 mins high intensity plus 25 mins low intensity on the weekends. I have been trying to circuit train a couple days a week also. I have noticed I don't have as much definition as I used to and I want to tone back up.

I have a meeting I have to attend Mon-Sat at 7am and I work 9am to 6pm and have two 15 minute breaks and an hour lunch. So it is really hard to eat chicken breast and vegetables all day. I havent really had a diet plan for a while but here is what my days usually look like:

5am - 45 mins cardio

6am - 1 scoop whey, 1/2 c oats, 1/2 c rasberries

815am - quaker cereal bar or granola barneeds to be real food--like eggs w/ whole wheat toast or something

11am - zone barbars suck--too much sugar, fats, and ingredients altogether---need real food

1pm - 4oz turkey breast, 3 c romaine/spinach, 1/2 c fresh green beans, a handful of cherry tomatoes, 1 tbsp olive oil, string cheese, sugar free pudding
this is a real meal
3pm - EAS Edge protein shake, 1 oz almondssee above

630 to 830pm (depending on what I have to do after work) - Think thin bar or 6 egg whites and a tbsp natural pbdont think thin bar---think the egg whites or more chicken

Horrible, huh? I hear diet is 80% of the deal so Im hoping you guys can help me out. Thank you!!

look for bold type above---find ur tdee and add up macros(protein/fat/carbs)for each meal and then total them up with total cals and re-post it