Burned by my own stupidity

[heaven_lee]

im 5'2", 110 lbs
working out for over 4 years
cardio 1 hour a day
free weights every other day

morning:
oatmeal, 4 egg whites toast

mid am
fruit or yogurt

lunch
rice, chicken, or tuna on wheat toast

dinner
chicken, veggies, or turkey or fish with potato

and a few protien shakes throughout the day and maybe a protienbar here and there

[auslifta]

im 5'2", 110 lbs
working out for over 4 years
cardio 1 hour a day
free weights every other day

morning:
2 egg whites, 2 whole eggs

mid am
tin of tuna/green leafy veggies

lunch
chicken, or smoked salmon plus spinich/ beans. avocado

dinner
steak, green veggies, or turkey with green veggies

protein shake after workout,

Fixed it for you.make sure the protein amount is pound of your body/gram of protein. Every 4 days add sweet potato to morning meal. Also 2 tablespoons of flax oil for breakfast. Goodluck.

[Phate]

Fixed it for you.make sure the protein amount is pound of your body/gram of protein. Every 4 days add sweet potato to morning meal. Also 2 tablespoons of flax oil for breakfast. Goodluck.

morning:
2 egg whites, 2 whole eggs

mid am
tin of tuna/green leafy veggies

lunch
chicken, or smoked salmon plus spinich/ beans. avocado

dinner
steak, green veggies, or turkey with green veggies

protein shake after workout,

not to butt heads with you aus but i don't think this diet is well suited for her needs, she does 60min of cardio a day, but i don't see any good complex carbs here(i'm not counting the veges as depending on the type they may have virtually zero actually benefit after thermogenesis and digestion takes place)


personally i think she needs to get her daily caloric expenditure figured out, then build a diet from the ground up from macros

[heaven_lee]

morning:
2 egg whites, 2 whole eggs

mid am
tin of tuna/green leafy veggies

lunch
chicken, or smoked salmon plus spinich/ beans. avocado

dinner
steak, green veggies, or turkey with green veggies

protein shake after workout,

not to butt heads with you aus but i don't think this diet is well suited for her needs, she does 60min of cardio a day, but i don't see any good complex carbs here(i'm not counting the veges as depending on the type they may have virtually zero actually benefit after thermogenesis and digestion takes place)


personally i think she needs to get her daily caloric expenditure figured out, then build a diet from the ground up from macros

Well,what do you think? DOn't go out of your way but if you get some time let me know what you think will work for me?

[auslifta]

Well,what do you think? DOn't go out of your way but if you get some time let me know what you think will work for me?

I have given you an option, Do with it what you will. If you want proper diet advice post in diet section, and i will give more through meal ideas, and you will hear advice from others. There are some great stickies in there too

[heaven_lee]

I have given you an option, Do with it what you will. If you want proper diet advice post in diet section, and i will give more through meal ideas, and you will hear advice from others. There are some great stickies in there too

Thank you, I will definitely take it into consideration, I appriciate you taking the time to post it. Yeah this thread took a slight detour off topic, I will post something in the diet threads.

[auslifta]

morning:
2 egg whites, 2 whole eggs

mid am
tin of tuna/green leafy veggies

lunch
chicken, or smoked salmon plus spinich/ beans. avocado

dinner
steak, green veggies, or turkey with green veggies

protein shake after workout,

not to butt heads with you aus but i don't think this diet is well suited for her needs, she does 60min of cardio a day, but i don't see any good complex carbs here(i'm not counting the veges as depending on the type they may have virtually zero actually benefit after thermogenesis and digestion takes place)


personally i think she needs to get her daily caloric expenditure figured out, then build a diet from the ground up from macros

Please bump heads, its constructive, and also gives different diet ideas. I'm not saying its the only diet out there for her, but it is an option.
She wants to cut up yeah? This will work, it worked great for my sister. Im one for not concentrating on calories, but rather what the bodies needs are eg protein and fat. on fourth day I recommended sweet potato she could also add wholegrain bread. This is basic idea diet. It does work though, iI have had amazing results with a few people on similar diet.