I developed my own plan!

Y

yoga

0
I would say I'm fairly well informed on nutrition and weight loss, but I still have a lot to learn -- which is hwy I'm here! I would like to post my stats and weight loss plan hat I've designed for feedback.. I'd like to knowif theres anything wrong with it, etc. Please help!


height: 5'5.5
weight: 139ish
lean body mass = 112
= 19.43% body fat

measurements:
waist: 28
lowrise (about 4 inches below belly button): 35
hips: 38
top of thigh, at widest part: 22
standard dress/pants size: 6-10

I would like to measure:
26" waist
33" lowrise
36"ish hips

== 2 inches each
according to the standards, it's about 2 inches per 10 lbs., correct? I plan onlosing somewhere around 10 lbs.



MY PLAN:


-average of 1,500 calories per day (I am more comfortable with eating less, but I do not want to slow my metabolism) from my basic sedentary/desk job rate of 1,900 (400)
-yoga every day for 1.5 hours (230) w/ a bike ride to and from studio that's 1.2 mi. away at 7 minutes each way (35 x 2 = 70)
-3 separate 10-minute workout sessions throughout the day. calisthenics and free weights. (33 x3 = 100)

= -800 calorie loss per day
= 1.6 lbs. per week, 7.4 lbs. per month
= 10 lbs. in 44 days


However, I really do need to lose this weight in less time. I will be leaving in about 5 weeks.. i will not be on the same schedule (yoga, etc.) once I do, and I will in fact need to be beach-ready and strong (I'm going surfing).. so.. I need:

1,000 calories burned per day (2 pounds per week, 10 lbs. in 5 weeks)

So I would need to burn 200 more calories each day. Any ideas? What can I do without killing myself? Trekking to yoga and back each day is pretty tough. I need to burn 1,400 calories more per week..

PER WEEK:
(3) bike rides, 5 miles each = 160 x3 = 480
tennis on saturday, 8a-1p (not intense.. but 5 hours in the sun, moving frequently) = 500

=980

This way, I would only be 420 off. I think that's good enough.. (that's .714 lbs. difference over a span of 5 weeks.. so I would lose 9.3)



So...


-Is this too intense?
-Is eating 1,500 calories per day too little, or, can I eat less (5'5" and 139ish pounds..sedentary besides activity noted above)?
 
My current activity level:
I commute on my bike (2.3 mi. each way, so about 5 mi.) 2-3 times per week, and go to yoga once a week. i have an athletic build and can lift more than most girls my age. i'm also very flexible and have ahtletic experience. but because i'm a student, i'm really rather sedentary now.

My current eating habits:
i'm on medicine that decreases my appetite, so i'm really not hungry at all until around 4-6. i drink water and other no-calorie/low-calorie (vitamin c drinks, some diet coke) throughout the day. occasionally i will have breakfast, but that's rare (i know, i know! it just makes me sick!) throughout the day, if i do eat, i will have a low fat cheese stick or some cereal w/ the tiniest bit of low fat milk..or, if i have a few minutes, a homemade smoothie w/ frozen berries, vanilla yogurt, and some protein powder. when i get hungry later on, i might have more cereal, some nuts (roasted and salted almonds or peanuts), a veggie & pasta dish, an english muffin w/ vegan butter, a bean/cheese/rice burrito, some raw broccoli/carrots/cucumbers and dip, a whole wheat bagel w/ cream cheese and tomatoes, an indonesian rice dish (white rice, carrots and snow peas, etc.), or a caesar salad. today, for example, i had nothing except water until 8, when i had a cheese stick, and then at 10 i had diet coke and a can of almonds (1,040 calories, 36 g of protein, 96 g fat w/ 6 g sat. fat) for a grand total of 1200 calories and 42 g protein -- the bare minimum (although i'm eating veggies and dip now). i'm trying to eat more, it's just tough for me because i don't enjoy it when i'm not hungry.


PS -- I'm a vegetarian. My last blood test indicated healthy iron and protein amounts.

I also take a mineral supplement each day prescribed by my acupuncturist.
 
yoga said:
My current activity level:
I commute on my bike (2.3 mi. each way, so about 5 mi.) 2-3 times per week, and go to yoga once a week. i have an athletic build and can lift more than most girls my age. i'm also very flexible and have ahtletic experience. but because i'm a student, i'm really rather sedentary now.
Click to expand...

So you'll be going from once a week to five times a week for yoga, as well as whatever else you've outlined in your program? Seems like a tall order... I'm not any kind of a trainer, but it seems to me if you want to be strong, you might want to consider a full body strength routine 3x a week, and maybe adjust the yoga accordingly, depending on how difficult the yoga is for you.
Out of curiosity, what happens after you've taken (what seems to be your trip), back to sedentary living?

Spreading your calories out over the course of the day might be helpful - that way your body will have a consistent flow of nutrients. Breakfast is critical (which from your post, sounds like you already knew that - just find it difficult to fit in). What sort of vegetarian are you, vegan, lacto-ovo, etc? I understand it's a bit more difficult to get complete proteins on a vegetarian diet, as they often need to be combined in order to get the complete protein. So it may not be enough to have a can of almonds, as you might need another secondary source to have a complete protein. (Carnivores appear to have it easy in this regard as meat protein is complete.) Eggs, cheese, milk, yogurt, quinoa, hemp seeds, buckwheat, amaranth are all sources of complete protein according to , which also gives some ideas on how to combine foods in order to get complete proteins. That said, it might be worthwhile to up your protein totals and maybe looking at increasing your caloric intake if you're going to get active.
 
I'm a lacto-ovo veggie, but I do not drink milk or eat eggs in their basic form (eg, I eat bread w/ eggs in it but not an omelet, etc.) due to personal preference. I try to avoid animal products as much as possible (vegan butter, etc.) but I'm not too particular about it -- as long as I don't eat meat or fish.


i do not normally have such a sedentary lifestyle. i've been studying at an extremeley intense pace to prepare for a school next year (eg, a year of french in 1 mo., a year of calculus in 2 mo., etc.) and barely have time to sleep. I just got out of school the other day, but I'm still self-studying throughout the summer (through late august). I do have more extra time now, though. I go to school in early September. My life at school will not be sedentary. Athletics are required. I will be on the rowing team (1-2 hr. per day, 6 days a week) and walking around campus alone gets your heart rate up.. in addition to hanging around the small town it's located in -- we walk everywhere. I also do a lot of community service projects here which keep me on my feet and active throughout the day. Plus, the dining hall isn't too appetizing.. the only thing edible is salad and cereal. () says that w/ my stats, excercising every day intensely would require 2500 cal./day for maintenance (or just "every day", and not "intensely" i would need 2350)....I will have a hard time eating that much food from the disgusting dining hall! so putting hte weight back on isn't really an issue now. plus, if it becomes one, theres a nutritionist which every student can see without charge.




why would my body not be able to handle the new yoga plan? I mean, i'm fully capable. it's not much of a challenge for me. i feel great for the rest of the day... what legitimate health concerns are there?
 
yoga said:
why would my body not be able to handle the new yoga plan? I mean, i'm fully capable. it's not much of a challenge for me. i feel great for the rest of the day... what legitimate health concerns are there?
Click to expand...

Just wondered because you'd said:

yoga said:
Trekking to yoga and back each day is pretty tough.
Click to expand...

If it's tough getting there and back for one day, what would it be like for five was what I was wondering in terms of sustainability, that's all.
 
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