Hello!
I'm fairly new to the forum... I have been reading posts for a few months and finally decided to join and get some input. I'm 20 years old, female, 5'5" and ~115 lbs. A couple of years ago I was 130 lbs, but once I got into university, the usual freshman 15 was a freshman minus 15 for me. Essentially, I started eating less, replaced junk food with fruits, and drank water and green tea as my only beverages. I also did cardio sessions at the gym practically everyday.
Once I returned home for the summer, my exercise habits died off. I didn't gain any weight back, but I felt terribly out of shape!
I've been back to the gym for one week now, and have been eating healthy to the best of my knowledge. I'm pretty much just looking to lose those last few pounds and tone up (mainly my legs and back) a little.
I know diet is essential for fat loss, so I'll start with that. I try to eat around 1500 cals per day...though I feel like that is a lot because at the end of the day I'm really full! Through my calculations, I should be eating around 2200 cals a day to maintain my weight. Is this correct?
My diet generally consists of;
Breakfast:
1/2 cup old fashion oatmeal
1/2 cup skim milk
I'll usually spruce it up with either:
1/2 a banana OR
sprinkle of cinnamon and a palm full of almonds
Snack:
Apple/Grapefruit
Lunch:
1 can of tuna w/ a couple tbsp of relish on a medium wholewheat wrap with baby spinach and celery
OR if it is post workout,
1/2 cup of cottage cheese with 1/2 cup pineapple (from can, drained)
Snack:
tin of sardines (in spring water) (DELICIOUS, please tell me these are okay!
)
~ cup of baby carrots
Dinner:
it is usually one of the three:
1.)salmon, 1 cup of brocolli, 1/2 cup long grain brown rice/ one red potatoe
2.) omelet: 3 eggs, green and red pepper, mushrooms, onions and feta cheese
3.) 1 chicken breast, 1/2 cup rice, 1/2 cup black beans, green beans, onions and mushrooms ( i usually mix this all together and add a little soy sauce and garlic)
usually I dont eat anything after this, but if I am really hungry before bed, I'll have 1/2 cup of cottage cheese.
I also think I may not be getting enough protein in my diet? I am completely open to critic
As for exercise, I am currently doing cardio everyother day (20 minutes on treadmill, 20 on bike, then 10 more on treadmill).
I really enjoy interval training because it prevents me from getting bored, so usually I'll start with the treadmill on a decent incline (I'm currently at a 7) and do one minute at an easy speed and one at an uncomfortable speed, etc for 20 mins.
On the bike, I use the "hill interval setting" so it goes up and down between easy and hard levels.
For the last ten on the treadmill, I usually just do an easy pace on a small incline, or I'll speed walk/jog at a very steep incline (~13).
I'd like to start incorporating strength training 2 days per week, but have absolutely NO idea where to start. I have gone through some posts on here but I am still very confused.
As I said, I mainly want to work my legs and back, but only for a little bit of tone ( I really like the long and lean look which is really hard to get when you're 5'5) So I'm assuming sets of pushups, pull-ups, and squats...but other than that I'm totally lost.
Thanks for any input!
,Jenn
I'm fairly new to the forum... I have been reading posts for a few months and finally decided to join and get some input. I'm 20 years old, female, 5'5" and ~115 lbs. A couple of years ago I was 130 lbs, but once I got into university, the usual freshman 15 was a freshman minus 15 for me. Essentially, I started eating less, replaced junk food with fruits, and drank water and green tea as my only beverages. I also did cardio sessions at the gym practically everyday.
Once I returned home for the summer, my exercise habits died off. I didn't gain any weight back, but I felt terribly out of shape!
I've been back to the gym for one week now, and have been eating healthy to the best of my knowledge. I'm pretty much just looking to lose those last few pounds and tone up (mainly my legs and back) a little.
I know diet is essential for fat loss, so I'll start with that. I try to eat around 1500 cals per day...though I feel like that is a lot because at the end of the day I'm really full! Through my calculations, I should be eating around 2200 cals a day to maintain my weight. Is this correct?
My diet generally consists of;
Breakfast:
1/2 cup old fashion oatmeal
1/2 cup skim milk
I'll usually spruce it up with either:
1/2 a banana OR
sprinkle of cinnamon and a palm full of almonds
Snack:
Apple/Grapefruit
Lunch:
1 can of tuna w/ a couple tbsp of relish on a medium wholewheat wrap with baby spinach and celery
OR if it is post workout,
1/2 cup of cottage cheese with 1/2 cup pineapple (from can, drained)
Snack:
tin of sardines (in spring water) (DELICIOUS, please tell me these are okay!
)~ cup of baby carrots
Dinner:
it is usually one of the three:
1.)salmon, 1 cup of brocolli, 1/2 cup long grain brown rice/ one red potatoe
2.) omelet: 3 eggs, green and red pepper, mushrooms, onions and feta cheese
3.) 1 chicken breast, 1/2 cup rice, 1/2 cup black beans, green beans, onions and mushrooms ( i usually mix this all together and add a little soy sauce and garlic)
usually I dont eat anything after this, but if I am really hungry before bed, I'll have 1/2 cup of cottage cheese.
I also think I may not be getting enough protein in my diet? I am completely open to critic
As for exercise, I am currently doing cardio everyother day (20 minutes on treadmill, 20 on bike, then 10 more on treadmill).
I really enjoy interval training because it prevents me from getting bored, so usually I'll start with the treadmill on a decent incline (I'm currently at a 7) and do one minute at an easy speed and one at an uncomfortable speed, etc for 20 mins.
On the bike, I use the "hill interval setting" so it goes up and down between easy and hard levels.
For the last ten on the treadmill, I usually just do an easy pace on a small incline, or I'll speed walk/jog at a very steep incline (~13).
I'd like to start incorporating strength training 2 days per week, but have absolutely NO idea where to start. I have gone through some posts on here but I am still very confused.
As I said, I mainly want to work my legs and back, but only for a little bit of tone ( I really like the long and lean look which is really hard to get when you're 5'5) So I'm assuming sets of pushups, pull-ups, and squats...but other than that I'm totally lost.
Thanks for any input!
,Jenn