Feedback on plan, thanks!

M

McCarley

0
Current - 5'10" : 190 lbs. : med. frame
Goal 1 - 170 lbs. by January 1, 2005

In the recent past I have done just my workout (no cardio) and that drops me down to 180 lbs. so long as I am consistant. The last 10 lbs. is the tough part, hence implementing HIIT 3 timer per week and a jog 3 times per week.

Diet - Not on one (not interested), I will generally watch what I eat.

The hardest thing has always been to eat throughout the day and not drink 3-6 sodas per day.

Muffin and banana for breakfast,
Snack on some fuit before lunch,
Sandwich at lunch,
Granola bar before dinner,
Some sort of meat and carbs and veggie for dinner (not excesive portions)
Cut down soda to 1 (can) per day, drink mostly juice and water and once in a while some chocolate milk.

My plan is to do this:

Sunday - HIIT (20 Min.) & Workout (30-45 Min.)
Monday - Jog
Tuesday - HIIT (20 Min.) & WOrkout (30-45 Min.)
Wednesday - Jog
Thursday - HIIT (20 Min.) & Workout (30-45 Min.)
Friday - Jog

This is my first time doing HIIT. HIIT will consist of 1 of 3 things: running, heavy bag, jump rope (if anyone has experience with using HIIT on heavy bay & jump rope, let me know how it's been).

Workout consists of: Variations of pull ups and dips with leg lifts.

Also, I get between 6 to 8 hours of sleep every night.

I think that covers it, let me know if you need something more to give me some feedback. Thank you.
 
McCarley,

I have a few suggestions for your plan. I would appreciate it if you could provide some/any feedback to the following:

Your workout plan looks great to me. A nice variation of cardio, and workout/resistance training.

However, I believe that you need to focus a bit more on optimizing your efforts. The important piece that you are neglecting is your "diet". Think of the term "diet" in a new light...........your are on a diet............everyone is. Your "diet" is the food you choose and how it affects your system on a molecular level. That's right, I said molecular. Meaning, very small adjustments and your focus, will eventually make a bigger difference in your results and success.

Your diet is good. But it can be improved. Without much, if any difficulty. It is about easy choices. You must find them and apply them as often as you can. You need to stay positive as well (I saw in another post you offered advice about positivity, so I don't think you will have a problem with that), so if you eat better 1 more day per week than you do today, then that is an accomplishment. Additionally, if you have an awful eating day or days you cannot dwell on that negativity. Enough theory.......here are some suggestions.

Get rid of the breads as often as you can, when you do eat them, they need to be whole wheat (the first ingrediant on the label must be "stone ground whole wheat"). Breads are high on the Glycemic index, they raise your blood sugar levels quickly. They are evil. :) JK of course, but try to avoid them. You need a better breakfast substitue that is easy. Egg whites are an excellent choice. They take approximately 6 to 8 minutes to cook. Or you could go with a protien shake . Several available on the market these days. (as you can see, I want you to get some protien with that first meal to compliment your banana. There are better choices than a banana as well but this is already long and it is a good choice so I won't baulk at your banana selection.

Your fruit snack is a fine choice. I would recommend some protien again to balance the snack and the glycemic impact. 1 or 2 slices of deli turkey (NO BREAD).

Your sandwich at lunch................I have to make assumptions about what you have on it. First, I am going to assume your not eating whole wheat bread. If this is from the cafeteria at work, they are probably not using Whole Wheat bread.......and if you are choosing their whole wheat option, then you NEED to know if that first ingrediant is "whole wheat, or stone ground whole wheat", or it is NO different than white bread. No sauces, they are empty calories, mustard is the best choice if you have to have something.

Better choices than Granola bar: Protien bar, balance bar, almonds, tomatoes, apple, orange, blue berries, baby carrots, piece of lean meat, protien shake, fruit smoothie. Choose any two, eat small amount.

Your dinner sounds right on. We would need to get more specific if you want to disect your choices.

Depending on what time you are eating your dinner, I might recommend another small snack before bed. Again you have to choose wisely, but there is NO reason for your body to sustain itself on muscle while you are asleep. And it will.

*********SPECIAL NOTE***********
This is VERY important for optimizing your efforts. Your body is CRAVING clean protien during and immediately after your workouts. If you are working out in the AM prior to your muffin and banana, then you are throwing a HUGE curvball at your body and it's requirements. Your body is a fast ball hitter, it doesn't like surprises. So serve it up a big, fat, meaty fast ball. Give it what it is craving, give it what will optimize your effort. What will make it heal, regenerate, and grow. Clean, easily digestible protien. A little bit of good clean carb is fine too. NOT A SUGARY MUFFIN AND A NANNER.

Remember McCarley, were talking about micro changes. So if you adjust only a few meals per week, your helping. You will be surprised when that parlets into 6 meals per week. Then 10, then 15, then 20, ...............

You may be surprised some day.......when a soda doesn't taste right. Too sugary............coats your mouth with sticky gunk. Your body doesn't want that..........your just threw a knuckle ball, and made your body look like a fool. :-D

Let me know if you want to discuss in further detail. I have several good, easy options that will help your substitutions. Let the OPTIMIZATION begin.

Oh, and sorry this is so long. But you did ask for opinions, and I am long winded.

Good luck,

Flee

rmclaughlin at gmail dot com if you want to email me.
 
Whew! That's alot to digest...

I have made a few changes and are open to more. Here's where I am at now:

Breakfast 9:00am: Muffin and some fruit, usually a banana. I would like to try something else though - my faults with this are - i'm broke, and I usually don't have time to "cook" anything (mornings are tough for me, boo-hoo)

Snack 11:00am: Granola bar - natures something - they're the best the grocery store has for the price. They have nuts and fruit in them - not all sugar and chocolate chips

Lunch 1:00pm: Sandwhich - potato bread (wife buys it, I like the taste - not sure if it's healthy) penut butter and jelly or turkey breast with one slice of cheese and mayo and mustard (must have), it depends on what we have.

Snack 3:00pm: Fuit snack - I get the sunkist ones - no real nutrients other than vit C - but not as bad as the others.

Dinner 6:00pm: Meat (depends on what we have) and some sort of carb.

Late night snack 10:00pm: Cottage cheese

I work out after dinner, I might try before though - opinion? And I drink a gallon of water plus as much juice (100% fruit juice) as I want. Some days I drink 1 soda per day, others I drink none.

The last 2 weeks have been conditioning and dietary changes. My 90-day plan starts Sunday. So far I have lost 3 lbs.

Any other thoughts are welcome.
 
That's cool, I was actually asking around if anyone had ever used the heavy bag for HIIT - and sure ****! Speaking of...

I did a search on this forum for H.I.I.T. HIIT and High Intensity Interval Training and found NOTHING. I know there is some great info here, cuase this is where I first heard about it. Can someone point me in the right direction? I'm just looking for the general timing game of it. Thanks.
 
McCarley said:
That's cool, I was actually asking around if anyone had ever used the heavy bag for HIIT - and sure ****! Speaking of...

I did a search on this forum for H.I.I.T. HIIT and High Intensity Interval Training and found NOTHING. I know there is some great info here, cuase this is where I first heard about it. Can someone point me in the right direction? I'm just looking for the general timing game of it. Thanks.
Click to expand...

Cancel that! I found it again.
 
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