workout & meal plan

S

slimmer

0
Hi

I'm looking reduce my body fat. I'm 5ft 9in and weigh 158lbs.

Firstly I put together a training program:

HIIT for 30 mins (alternating 1 min runs & jogs) in the morning and at night mon-fri.

+I put together this weight lifing program to quicken up the process as well:

Mon: Chest (flat bench press, incline bnch press, chest flye, incline flye)

Tue: Shoulders (shoulder press, forward raise, lateral raise, single arm rows)

Wed: Rest

Thu: Biceps/Triceps (tricep extensions, french press, tricep kickbacks, barbell curl, dumbell curls)

Fri: Back (upright rowing, bent over rowing, single arm rows)

Sat: Legs (squats, leg enxtension, calf raises)

Sun: Rest

I think I'll try and do some ab work a few days a week as well.

What I really want your feedback on tho is the meal plan. I've been looking around the forum for quite a while picking up advice on what it should include (i.e. 5/6 meals a day, protein with every meal), and came up with this:

(hiit first then:)

meal 1:
Oatmeal w/semi skimmed milk
+1pint of skimmed milk

cals: 342
carbs: 52
fat: 4.2
protein: 22.7

(weight training, with protein powder straight after it, then this:)

meal 2:
scrambled egg on 2 slices of wholemeal toast (1 whole egg, 4 whites)

cals: 354
carbs: 32
fat: 10.2
protein: 31.2

meal 3:
chicken fillet (breast) on 2 slices of wholemeal bread

cals: 388
carbs: 32
fat: 5.3
protein: 53.1

meal 4:
same as meal 3

meal 5:
tuna or salmon sandwich (1/2 tin)

cals: 304
carbs: 32
fat: 9.2
protein: 23.6

meal 6:
half a tub of cottage cheese

cals: 110
carbs: 8.62
fat: 1.12
protein: 16.25


Total intake:
cals: 1996
carbs: 191
fat: 36.82
protein: 222.95

Bear in mind i will probably have plenty of fruit as well, and will often have vegs with the chicken instead of just having it on a butty.

It does seem a hell of a lot to take in, in a day if you're trying to lose weight :confused: ?

Can I have some feedback plz on what you reckon on meal plan. Is there too much protein? or is there just too much all together? I'm quite amazed all that only came to 1996 cals. I never tend to stuff my face anyway but have never had a particularly athletic body, apart from having a strong upper body. Feel free to comment on any issues you have with the workout plan as well if you want.

Soz about the long post but I'm trying to give you plenty of info as to make as easy for you to reply as pos. ;)

cheers,
steve
 
Last edited:
Has no one got any advice for me at all?

I'd just like a general comment from someone in the know on whether this is suitable for weight loss?
 
slimmer said:
I'm looking reduce my body fat. I'm 5ft 9in and weigh 158lbs.HIIT for 30 mins (alternating 1 min runs & jogs) in the morning and at night mon-fri.

(hiit first then:)
meal 1:Oatmeal w/semi skimmed milk+1pint of skimmed milk
(weight training, with protein powder straight after it, then this:)
meal 2:scrambled egg on 2 slices of wholemeal toast (1 whole egg, 4 whites)
meal 3:chicken fillet (breast) on 2 slices of wholemeal bread
meal 4:same as meal 3
meal 5:tuna or salmon sandwich (1/2 tin)
meal 6:half a tub of cottage cheese

Total intake:
cals: 1996
carbs: 191
fat: 36.82
protein: 222.95

Bear in mind i will probably have plenty of fruit as well, and will often have vegs with the chicken instead of just having it on a butty.

It does seem a hell of a lot to take in, in a day if you're trying to lose weight :confused: ?
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First of all, HIIT shouldn't be done more than 3-4 times per week - you are WAY over doing it and you will most likely end up hurting yourself. First and foremost, change that.

It seems like you're drinking an awful lot of milk for breakfast - I wouldn't advise that. Have the milk with the oatmeal, and then for some protein have 5-6 egg whites (scrambled, boiled, omellette, etc.).

You should have some more carbs pwo along with the 2 slices of bread - maybe some cream of wheat cereal, oatmeal, baked white or sweet potatoes. Meal 3 is fine for post-pwo (carbs + pro).

You're eating too much bread - it's not clean and eating so much of it will probably hinder your fat loss. And you don't need all those carbs at EVERY meal - have some healthy fats instead. For meals 4 & 5, instead of the bread, have some plain natural PB, or one ounce of nuts like almonds or walnuts.

Cottage cheese is fine for meal 6.

Eat more veggies.

Having the nuts and PB will increase your calories, but it's a good thing. 2000 calories isn't a whole lot for someone who's very active. You will certainly lose fat eating more than that so long as you take some of my advice to eating clean.
 
Yah thats what Ive been usure of what type of routine to get into. Like what time to eat what time to lift what time to do cardio what time to stop eating what time for bed. Also could you explain to me the thing about carbs ever since the adkins diet ive heard carbs are bad for losing weight? And how much cardio would I need to be doing to lose this fat. All I have access to is a treadmill at the moment.
 
cheers for feedback, greatly appreciated!

Yeah I thought the milk may be a bit OTT and just had it as a protein fix. Heres my ammended meal plan:

HIIT then

1)oatmeal + scrambled/boiled egg whites

Workout + protein shake then

2) Oatmeal
3) Chicken fillet on bread
4) chicken fillet w/ vegs
5) tin of tuna (well probably half) + will try those almond/walnut nuts
6) I got the cottage cheese thinking i could eat loads of the stuff. It turns out i can barely stomach it. I'll have to switch it or try and flavour it somehow with fruit (banana/strawberries?)

Do you know any sites that I can buy that natural plain PB from because I can't find it anywhere near where I live (just low fat ones)?

I have my meals at around 0900, lift, 1100, 1400, 1700, 1900, 2100. Tend to go to bed around 12.

Is it really that bad doing hiit for 30 mins twice a day? I don't find it too hard to do and I don't get sore legs or anything like that. Should I perhaps switch some of the hiit sessions for like normal constant cardio?
 
slimmer said:
I got the cottage cheese thinking i could eat loads of the stuff. It turns out i can barely stomach it. I'll have to switch it or try and flavour it somehow with fruit (banana/strawberries?)

Do you know any sites that I can buy that natural plain PB from because I can't find it anywhere near where I live (just low fat ones)?

Is it really that bad doing hiit for 30 mins twice a day? I don't find it too hard to do and I don't get sore legs or anything like that. Should I perhaps switch some of the hiit sessions for like normal constant cardio?
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If you don't like the cottage cheese, just have some milk and a serving of protein before bed. I can't have dairy, so I"ve never eaten it, but I know people like to add fruit and stuff to it.

Look harder for the natural PB - most regular grocery stores carry the Smucker's brand; or you can go to any health food store.

Yes - super-bad doing HIIT 2xs/day. If you don't find it hard to do and don't get sore, you're not doing HIIT. And don't switch to steady-state cardio - it's a waste of time if you're already into HIIT. Just go to the HIIT forum on this site and get some info.
 
If you don't like the cottage cheese, just have some milk and a serving of protein before bed. I can't have dairy, so I"ve never eaten it, but I know people like to add fruit and stuff to it.

---
Can that be any type of food then for the protein (chicken breast,tuna,salmon etc.)? and do i have to make sure the carbs are low for a meal at this time of the day?
 
slimmer said:
Can that be any type of food then for the protein (chicken breast,tuna,salmon etc.)? and do i have to make sure the carbs are low for a meal at this time of the day?
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Do you mean for your last meal? It's ideal to have casein protein before bed because it is slowly absorbed - dairy is where you get casein.
 
Yeah for the last meal. Along with milk what can i eat for a serving of protein? Any of the usual things like chicken & should i make sure carbs in this meal are kept to a minimum (no cereals etc.)?

One other thing. May sound a bit dumb but I noticed you mentioned baked white or sweet potato. I assume you mean sticking it in a microwave for ten mins? Is the skin of potatoes fine to eat as well?
 
Not to barg in on ur topic but I got a question as well, As far as bread goes. Giving it will hinder the weight losing process like u said. Would even 2 Pieces of White or Whole Wheat, Whole Wheat Honey, for like a chicken sndwhich be bad like once a day. Or once every 2 days. Im sure whole Wheat is alot better and I dont see the harm in a small chicken sandwhich with 2 slices for lunch or dinner. I kno white is bad...and 4-5 slices a day is wayyyyy to much. But in moderation can it still be considered something to eat to give ur meal plan some pop. You seem to know ALOT I love hearing your answers haha.
 
slimmer said:
Yeah for the last meal. Along with milk what can i eat for a serving of protein? Any of the usual things like chicken & should i make sure carbs in this meal are kept to a minimum (no cereals etc.)?

One other thing. May sound a bit dumb but I noticed you mentioned baked white or sweet potato. I assume you mean sticking it in a microwave for ten mins? Is the skin of potatoes fine to eat as well?
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whatever protein you want.

I steam my sweet potatoes in the microwave adn it only takes 3 minutes :)
And, yes, EAT THE SKINS!!! They're the best part!
 
Tinted78 said:
Not to barg in on ur topic but I got a question as well, As far as bread goes. Giving it will hinder the weight losing process like u said. Would even 2 Pieces of White or Whole Wheat, Whole Wheat Honey, for like a chicken sndwhich be bad like once a day. Or once every 2 days. Im sure whole Wheat is alot better and I dont see the harm in a small chicken sandwhich with 2 slices for lunch or dinner. I kno white is bad...and 4-5 slices a day is wayyyyy to much. But in moderation can it still be considered something to eat to give ur meal plan some pop. You seem to know ALOT I love hearing your answers haha.
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If you're going to eat bread, it must be 100% stone ground whole wheat - otherwise, no bread at all. I think eating 1-2 slices a day is okay, but see what works for you. Once you get down to a certain point (in terms of body fat, etc.), you may have to cut out the bread to make some more progress.
Yes, 4-5 slices is too much. You're much better off eating brown rice or sweet potatoes for the starchy carbs.
 
spockafina said:
Look harder for the natural PB - most regular grocery stores carry the Smucker's brand; or you can go to any health food store.
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Hey Spock, jus wondering... how is natural PB better than the regular PB? I was looking at the nutrition facts at the grocery store last night, and it seems as though the regular PB had better numbers.... like, lower fat (similar sat fat), lower carbs, but similar protein content. Let me know, spock.
 
You know how baked potatoes come like some can come in wrapped up in a single potato and u can pop them in the microwave? well can you have the same with sweet potatoes?? i realy wanna start trying them since they are SOOO GOOD FOR YOU lol
 
One other thing I forgot to ask. Is shredded wheat fine to take instead of oatmeal in the morning?

because I think it tastes much better, and as I'm never really hungry in the morning anyway it wouldn't be a case of forcing porridge down my throat. Heres the nutrional info off the boxes to give you a bearing incase you haven't had shredded wheat before:

Shredded Wheat
Serving of 45g (2 biscuits)

Single Ingredient: 100% whole grain wheat

Cals: 157
protein: 5.3
carbs: 31.3
of which sugars: 0.4
fat: 1.1
of which saturates: 0.2
fibre: 5.3
sodium: Trace

Oatmeal
Per 40g serving

Cals: 144
protein: 4.7
carbs: 23.4
of which sugars: 0.7
fat: 3.5
of which saturates: 0.5
fibre: 3.2
sodium: <0.1

+ I usually have 3 shredded wheat biscuits.
 
kwanny said:
Hey Spock, jus wondering... how is natural PB better than the regular PB? I was looking at the nutrition facts at the grocery store last night, and it seems as though the regular PB had better numbers.... like, lower fat (similar sat fat), lower carbs, but similar protein content. Let me know, spock.
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It's not the numbers that matter (they'll be about the same) but the ingredients. Natural PB is made of only peanuts & salt, or just peanuts. Regular PB has all sorts of added ingredients, such as trans fats (SOOOO bad!!). They both have the same amount of calories/fat/cho/pro/etc. But as I said, that's not why we're concerned w/ the regular PB
 
Manderus said:
You know how baked potatoes come like some can come in wrapped up in a single potato and u can pop them in the microwave? well can you have the same with sweet potatoes?? i realy wanna start trying them since they are SOOO GOOD FOR YOU lol
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Here's what I do EVERYday:
wash a sweet potato and pierce allover with a fork
wrap in a paper towel and microwave 2 minutes
flip onto other side and microwave another 2 minutes

YUMMMMM, especially with some natural unsweetened applesauce!
 
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