Help to get more 'cut' please :)

W

Welshie

0
Hey, Im hoping somebody can or will help me.Im a 21 year old student (female) weigh 128.5lbs and am 5ft 7-8.I go to the gym 5-6 times a week but my diet is in need of some help.Id like to get a more 'cut' figure and strip away body fat.Don't want to bulk up though. Im clued up on what is healthy and how carbs, fats, proteins work but need a 'diet plan' to follow and havnt a clue where to start.

i cant afford the protein shakes etc but need a plan as to what to have for breakfast, lunch ,dinner and any snackes and maybe a training schedule.I currently do roughly 45-60mins cardio and 60mins weights in every gym session and guess its too much but Im eating loads so not loosing fat. If I have a schedule I know Ill follow it.

Sorry to waffle on! Hope I can get some help or point me in the direction of a training schedule.
Thanks.
 
I know you say you can't afford protein shakes..but have you priced them online?
I know a website that sells a 5lb tub of protein power, EAS Myopro Whey, for $25. It's 77 servings, 20g of protein per serving. With shipping, that's less than 40cents per serving. chicken breast is probably gonna average close to $1.50 per serving.
I think you'd want to add a couple protein shakes as snacks, so that you're eating every 2.5-3 hours.

If you want the website that sells that protein cheap, PM me. I don't know what the rules are here for 'advertising' commercial websites, so I don't wanna break any rules.
 
My workout is very erratic at the mo.I run at least 30mins at the start of every session, rower for 15 mins then a mixture of lower and upper fixed weights. Between 20-30 reps of a pretty low weight. I made the mistake of setting them too high and started bulking!
Im in the UK so dont know what shipping costs would be like? Those prices do sound pretty good though.
I started a food plan today actually. Whats this look like to you?
Breakfast:Bagel with peanut butter
AM snack:Apple
Lunch:3oz turkey, large garden salad, few tbs low fat dressing.
PM snack:50g dried apricots.
Dinner:4oz turkey, 2cups mixed veg
Snack:1/2 cup cottage cheese w/pineapple, apple

Whats this look like to you?
 
Diet looks good... I'm not a big fan of bagels though... all those processed carbs just freak me out. If you can handle it, try oatmeal with peanut butter.

As for your program, if you're in the gym 5 days a week already, I'd suggest something like this:

Start off every day with 15 mins of light cardio and end with 30 mins of cardio. As for sets, I would suggest 3x20-30 for each exercise.

Day 1: Chest - Dumbbell bench press
Dumbbell incline bench
Push Ups

Day 2: Arms - DB curls
Assisted Pull ups
Tricep extensions
Dips

Day 3: Legs - Squats
Leg Extensions
Hamstring curls

Day 4: Shoulders - Front db raise
Lateral db raise
seated db military press

Day 5: Back - Wide grip lat pull down
Seated upright row
Back extensions

If you feel uncomfortable with the db exercises, just replace them with machines. I hope that helps out and if there's anyone with better advice, please feel free to speak up...
 
Sorry, I missed that you were in the UK.
Still, I don't doubt you could get protein from a UK site for similar pricing.

Ahhh, here we are:
keep in mind that's the first hit I found on google for "protein supplement UK"
I'd shop a few, and figure out which has the best price including shipping costs.
 
Thanks guys thats a load of help!Some great articles there, I'll be skipping back to them a lot.
Endo-You mentioned eating peatnut butter with oats. How many and what kind of mixture is this? Any other breakfast ideas welcome.
Getting my body fat checked 2moz, think it's going to be a real kick up the arse for me!Incentive. Just given up smoking so helps to have something to keep me occupied.
Gonna give it a week or two and might try to introduce some protein shakes then. See how my body feels. Don't they give you bad wind? That can't be too good for the social life! :D
 
:D Depends on how polite you are.

My breakfast = 5 raw egg whites (drink) and a bowl of cheerios or grapenuts, banana and a granola. I carb load first thing b/c I do cals (push-up,pull-up) throughout the day.

Oh yeah, organic eggs taste the best b/c they are not 'membrainy' like the hormone 'enhanced' ones
 
First off, congrats on quitting smoking... I'm just coming up on a year myself and it feels great! As for the pb and oatmeal... I don't make a big science of it. I just put a heaping spoonful into my oatmeal. I usually have about 30-30g of protien at breakfast, so it's just my way of making up the difference if I'm having egg whites, instead of a protien shake that morning.
 
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