Summer workout - help

[KVCnext]

I'm 142 pounds and I'm wanting to weight 122.

The summer hollidays just started, and so far I've startedmy workout plan on doing cardio. For example, the last two days were like this:

SATURDAY:

Diet:
9.00: Green salad
11.00: small yogurt, smoothie ( with antioxidant booster), fruit portion
1.00: fruit salad (strawberry, melon, kiwi)
2.00: cereal bar (special K)
3.00: melon slices, yogurt, smoothie
5.00: pasta and tomato pasta sauce
8: cereal bar (blueberry neutragrain)
10: banana, half pepper, smoothie

Exercise: Gym, burned 900 calories
Cycling: 10 miles
Walk, 1 mile

SUNDAY:

Diet:
9.00: Cress sandwich
11.00: small smoothie (with Vitamin C booster), small yogurt, fruit salad (small)
1.00: Cereal (Corn flakes with whole milk)
3.00: wholegrain strawberry yogurt (3 tbs) with muesli (2 tbs),
5.00: stir-fry, green tea
7.00: cereal bar (neutragrain), green tea
9.00: cereal bar (special K), green tea

Exercise: Gym, burned 900 calories (it's bad weather, so I couldn't cycle and walk much)

If I go like this everyday, will I be abel to reach my goal within a couple of months?

 

[jaim91]

I wouldn't burn 900 calories every day. Your body and your central nervous system need a rest. If you don't give them time to relax, your metabolism will decrease significantly, and you'll burn out.

I would take out the cereal bars, and replace them with whole foods.

I would also add in A LOT mroe protein to keep your metabolism active, and your muscles fed. Especially if you're going to be weight training.

Take a look at the nutrition stickies, and try to figure out a plan that's either high protein/high fat/low carbs, or moderate protein/fat/carbs.

 

[KVCnext]

I'm not planning on much weight training, but I'll eat more protein. I do have chicken some nights, and prawns, salmon, and tuna. I'll try to eat more each day.

Would this be better?

Breakfast: smoked salmon with lemon
Snack: fruit salad (worth 2 portions), smoothie
Lunch: half melon filled with prawns, green tea
Snack: muesli (no milk) and yogurt
Dinner: 1 grilled chicken breast and tuna
Snack: fruit salad, green tea

 

[tonymcclellan]

Have a look at the partner draft thread in my sig.

 

[tjl]

I'm 142 pounds and I'm wanting to weight 122.

You may want to evaluate how sensible and realistic your goal is. You'll want to consider your current height, age, gender, and body fat percentage (or waist measurement). Then consider what your goal should be in terms of health, performance (in sports, work, daily life, etc.), and appearance.

If you are not careful losing weight, you may end up losing a lot of muscle, which may make it hard to keep the fat off (less muscle = lower metabolism), leave you weaker than your should be, and perhaps leave you with a higher than healthy body fat percentage.

 

[jaim91]

I'm not planning on much weight training, but I'll eat more protein. I do have chicken some nights, and prawns, salmon, and tuna. I'll try to eat more each day.

Would this be better?

Breakfast: smoked salmon with lemon
Snack: fruit salad (worth 2 portions), smoothie
Lunch: half melon filled with prawns, green tea
Snack: muesli (no milk) and yogurt
Dinner: 1 grilled chicken breast and tuna
Snack: fruit salad, green tea

1) Eggs may be more appropriate for breakfast, but salmon is a good shoice too.
2) Add some fats to your dinner
3) I would also try getting more protein in with your snack meals. The sugar in the fruits will spike your insulin which isn't really something you want, let alone right before bed.

 

[Dry]

Not nitpicking, what you are doing will work to lose that weight, and will work pretty fast. Just make sure you don't go over your days caloric need.

 

[KVCnext]

I have the fruit around 2 hours before I go to bed, and I'm also taking a protein supliment in my smoothies once a day, since my diet doesn't always have as much protein.

I did have steak for dinner tonight, and I'll probably be having spagetti boloneise tomorrow, though a smaller portion.

 

[jaim91]

I have the fruit around 2 hours before I go to bed, and I'm also taking a protein supliment in my smoothies once a day, since my diet doesn't always have as much protein.

I did have steak for dinner tonight, and I'll probably be having spagetti boloneise tomorrow, though a smaller portion.

I would have protein or fat with your fruit meal. You don't want ot spike your insulin right before bed, and protein/fat will help lower the glycemic load of that snack.

 

[jaim91]

hey...there is an awsome product called the strike trainer that you can use at home or take anywhere and get an awsome full body workout...and with the way you are eating..it will definetly help you loose that weight! I Did
check it out at striketrainer.com

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