Hey Guys Need Suggestions Diet/ Workouts

[CURVYGIRL]

HI GUYS I JUST POSTED THIS IN THE FEMALE SECTION AS WELL

i am trying to put my diet and workouts in order and i need your help.

I am a personal trainer, I work at two gyms and a college facility I also train clients out of their home. i live in a small town so i cant get away with much because people are very aware of my goals and what i do so its hard for me to cheat or get away with things. I dont go out nor do I put myself in a position to cheat if i can help it. I dont drink nor smoke plus my birthday party was two weeks ago, needless to say no cake ice cream but i drooled over it had no bad food brought my own.. so i have will power determination etc.. i just dont want to waste my time . I am a very big role model here so i feel like there is more pressure on me to succeed by all means I put alot of pressure on myself as well.
There is only a handful of guys to discuss this with so I definately need your suggestions .. Thank you so much for your time and effort.


5'5'
143 pds
15-18% depends on who is pinching and how many sites.. sorry
35 small c implants
27
35
37 I am very curvy obviously.....

1 gallon water daily

.5 winny liquid am and pm 1 week on....prior eq 6 weeks
multi, calcium, vit e,
aminos 1, 3 x daily
glutamine before and after in protein shake,
redline 2 x daily am pm prior to workouts,
no dairy
big pack of gum suger free daily worry about breath with clients calms nerves too...

goal to lose 10 pds lean out be hard etc... same as everyone pretty much....
photo shoot at the arnold 2 figure npc shows planned, few vacation trips to visit places i have never been... so this year its about me for once...

diet is pretty much the same everyday so if you could suggest maybe to move meals around or group them better it would be great.. or anything for that matter.. low carb days and high carb day suggestions ... thanks again

meal one 6:30 am
1/2 cup or 3/4 cup of quaker instant cinnamon nat pb 1 tbsp 1 sweet n low packet mixed together
1 scoop otimum protein shake
2 cups coffee 2 sweet n lowpackets.

meal 2 10:00 ish
egg whites (5)1 tbsp ketchup
pam spray to cook cant believe its not butter spray 2 squirts
1 cup of broccoli

meal 3 1:00 ish
chicken 4 oz pam herbs spices spray butter
1/2 cup brown rice or 1/2 yam
1 tbsp flax seed

meal 4 4:00
oatmeal same as meal one or cream of rice 1/4 cup
and protein drink glutamine

off to gym weights:

meal 5 7:00
protein drink /glutamine on way home no carbs

meal 6 9:00
tilapia 5 oz or basa 5 oz or chicken 4 oz with 1 cup of greens...


if i get stuck;
sugerfree jello
1 or 2 rice cakes
gum
greens
hot cocoa fat free

cardio
5 x a week working on that need more .. 30 - 60 minutes duration depends on intensity.
tm interval sprints 30 sec - 2 min 1- 2 minute rest period. 30-60 minutes
tm incline walk highest grade fast pace...
stepmill intervals short time 30 minutes 30 second intervals 1 minute to 2 min recovery (as fast as it goes...
stepmill slower pace 45 minutes
bike elyptical throw in here and there... if bored... no classes.. hate aerobics... teach weight classes but.....

weights; usually at night... cardio anytime i can do it...
in a perfect world first thing and last thing of day however with work it truly is tough.

legs abs sun
shoulders tues
back abs wed
arms thurs
chest abs fri
sat if i had trouble fitting in weights or just cardio/abs


Thank you soooooo much...wow this took me forever....
-curvy

[Kärnfysikern]

well just looking at it quickly only suggestions I have is to move flax from meal 3 to meal 2 and to add a few grams of vitamin c after each cardio session.
What is total macros and macros for each meal??

Your doing a hell of a lot of work shit Id kill myself with even half of that.

How often do you workout and hows the strenght with all the cardio??

[CURVYGIRL]

Thanks Johan Ill Change The Flax And Add Vit C As Far As My Strength Well I Am Far From As Strong As I Was But I Accept That.
I Have To Keep Reminding Myself I Am Suppose To Be A Figure Girl Not A Powerlifter Especialy Because My Brain Wants To Lift Heavy And Do Low Reps But I Changed To Higher Reps Lower Weight Because I Just Could Not Do It.. It Wasnt Realistic And I Just Kept Getting Bummed Out... I Am Determined Though Just Trying To Find My Balance ..without Getting Sick. weights seem to be 4 days a week but i really shoot for 5

[Kärnfysikern]

Be sure not to push yourself to hard so you end up with a disabled immune system. I did 2+ hours of cardio each day and 6 workouts a week for a while and it totaly knocked out me out. It took me 3-4 months!! to return to normal. I was sic constantly for 3 months, Tonsilities, sinusitis, colds, flus. Disease after disease.

The vitamin c will help greatly with that though. Take like 3 grams post cardio and 4-5 more grams spread over the day. It will also help a bit with cortisol from all the cardio and workouts.

[CURVYGIRL]

thanks will do ..