Need help about diet

A

ank

0
Im trying to get tone i heard i need to eat less but when i try to eat less i feel like im really tired and i cant do anything.I do eliptical machine everyday 40 to 1 hr,and every day i do weight training too.Whenever i eat less i feel like i cant do weight training .pls help i want to know what is the right diet .
I only eat sandwich(beef and turkey combo)at lunch and dinner and also i drink protein drink once a day.

and also is it true to become tone i need to do a lot of reps?What about the eliptical machine is it good for cardio?

My Stats
Height 5'9
weight 155
 
sounds like you need to get more balanced eating plan.. from the little info it sounds like your either eating foods that lower your metabolic rate or foods that dont have enough nutritional value ... also take care of the other variables like sleep, muscle rest ect...
 
i do cardio everyday(eliptical machine and bicyle) 40 min eliptical and 20 min bicyle everyday.Then at nigh i do weighlifting.Just wondering is everyday cardio bad?And does the eliptical really works?

hmmm. so how do i balance my eating?should i eat more meat?more veg?eat burgers? chicken? more bread??
 
meat isnt bad for you and it shouldn't be too bad eating more of it. But you should definately get some veg in there (bread will be fine with the sandwiches). Is that sandwich cold or warm? You still need some fat in your diet for the energy. Try to eat more meals a day (have breakfast and a snack between meals) and for dinner eat some meat with salad, a full meal instead of just a sandwich.

Training every day helps but it is not necessary. If you are too tired to train on one day, just give it a rest. Also try to drink more water (unless you do but didn't mention it) to get minerals and to stay hydrated without getting headaches / getting weak
 
Ank, I'd be surprised if you're getting more than 800 calories a day. That's a severly low amount of calories, it's not surprising you can't function if you go lower than that.

Here's the biggest problems I see with your meals-
*Not near enough fiber, protein, carbs, and fat
*A lacking of vegetables and a bit of fruit
*Not enough meals
*Not enough calories

There's really no reason to workout everyday, we grow and strengthen when we rest, not while we're in the gym.

You need to figure out your calorie needs-
 
Ank:

You're killing yourself! First of all, there is no reason to be doing so much cardio. How intense are your cardio sessions? Studies show that short and intense sessions are equally (if not more) effective than long, moderate workouts. If I were you, I would only do one cardio exercise. For example, you could do elliptical one day, the exercise bike the next day, etc. etc. When you do your cardio sessions, aim for 20-30 minutes max. If they're real intense (75% of your maximum heart rate) 20 minutes is all you probably need.

Your weight lifting sessions really don't need to be more than 30 minutes either as long as they're focused sessions. Most people say they lift for an hour, but when you analyze the time spent in the gym, they really only lift for about 15 minutes! The rest of the time is spent resting between sets, watching tv, reading the paper, shooting the breeze, etc.

Finally, with the amount of time you're spending in the gym, you definitely need to increase your calories. Aim for 10-15 calories for every pound of weight you want to be at. For you, I would start on the high end and monitor your results. If you don't lose any weight, lower the calories a little and see what happens. And make sure you're getting your calories from good sources - protein, good fats, low-glycemic carbs - not junk food. And like the others have said, aim for 5-6 smaller meals per day. Good luck.

Travis Van Slooten
 
Hmm ok ..well the reason why i do the 40 min elliptical and 20 min bicyle is because i only burn 350 cal in the elliptical machine,just wondering is 350 cal burn enough? or should i aim for 500+ burn cal.What i really want is to become really tone like bruce lee Im gonna try to eat 5-6 meals a day,just wondering is this 5-6 meal a day is not gonna make me fat?pls. help.
 

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No, you won't get fat eating 5-6 times a day. It's your over all caloric intake that will determine if you get fat or not.

Mix your cardio up with low intensity steady state like you have been and some high intensity energy systems work.
 
I wouldn't concentrate on what the machine says you are burning as they can be inaccurate. What you want to do when you do your cardio exercises is be at 70% (or higher if you're in good enough shape) of your maximum heart rate for 20 minutes straight. The best way to monitor this is to use a heart rate monitor. You can buy them cheap - around $40. If you haven't used one before, you'll be amazed at how intense your workouts really are.

Like "evolution" says, a really effective workout is to do interval training - periods of moderate exercise followed by very intense periods of exercise and then back again and so forth. So applying this to "real life", you could exercise on your elliptical trainer for 5 minutes with your heart rate at 60% of your maximum heart rate, then you increase the intensity so that your heart rate is at 70% for 5 minutes, and so on.

You might also want to give the treadmill a try. You might find it's more effective than the elliptical machine as far as getting your heart rate up to 70%.

And of course a word of caution, if you feel like "dying" at 70%, don't force it. Aim for 60% until you get in better shape and then gradually ramp it up.

Travis Van Slooten
 
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