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Message
Someone drop some knowledge on me
Posted on 1/23/19 at 10:55 am
Posted on 1/23/19 at 10:55 am
Put together my own workout plan and my own 'diet' just to stay healthy and fit. I'm about 3 weeks into this and want to make sure this is correct.
Morning: Light & Fit Yogurt with granola
Lunch: Low Carb wraps with deli meat, cheese & veggie straws
Dinner: Usually meat (chicken, ground turkey, some form of protein), with veggies (corn, asparagus, green beans, broccoli, carrots), and sometimes cous cous or some 'healthier' rice option
If I do snack, usually don't, it's an apple with some peanut butter or whole wheat crackers.
After working out, I drink a protein shake.
Should I just continue this regimen with the combination of working out 5 times a week to see results or do I need to change something up?
TIA
Morning: Light & Fit Yogurt with granola
Lunch: Low Carb wraps with deli meat, cheese & veggie straws
Dinner: Usually meat (chicken, ground turkey, some form of protein), with veggies (corn, asparagus, green beans, broccoli, carrots), and sometimes cous cous or some 'healthier' rice option
If I do snack, usually don't, it's an apple with some peanut butter or whole wheat crackers.
After working out, I drink a protein shake.
Should I just continue this regimen with the combination of working out 5 times a week to see results or do I need to change something up?
TIA
9
Posted on 1/23/19 at 10:57 am to lessstressmorefishin
Doesn't matter what you eat if you dont track it. You could be eating 1k calories from what you described or 4k. What you posted pretty much gives no useful info
Posted on 1/23/19 at 11:03 am to lessstressmorefishin
quote:
Mingo Was His NameO
was spot on. How do you know if you're making progress if you don't have a handle on how many calories you are taking in.
All of that SOUNDS like good food options, but without an accurate measure of how many calories you're taking in, and how many calories you expend each day that you workout, we know nothing.
If you need help with that, use a TDEE calculator, and log the food you just told us into MyFitnessPal.
Posted on 1/23/19 at 11:20 am to lessstressmorefishin
If you aren't weighing your peanut butter you may as well quit now. That shite will frick your calories up.
Posted on 1/23/19 at 11:26 am to lessstressmorefishin
quote:
sometimes cous cous or some 'healthier' rice option
I don't know what you're going for, but carbs at night are usually a no no
Posted on 1/23/19 at 12:07 pm to lessstressmorefishin
quote:
Should I just continue this regimen with the combination of working out 5 times a week to see results or do I need to change something up
More info needed:
Are you seeing any results now?
What is your total daily calorie intake? Grams protein? Grams of Carbs, Grams of fat?
What is your definition of "healthy and fit"? Goals need to be Specific and Measurable.
How did you eat before you made this change?
Not sure what "working out" means? HIIT Training, Weight Training Program, Power Lifting??
What is your starting height and weight?
Please don't think I am beating you up, but there are so many variables in your basic question of "do I need to change something up". As well as so many unknowns in what you do on a daily basis, your prior health, your real goal, etc.
Posted on 1/23/19 at 12:24 pm to lessstressmorefishin
quote:
Put together my own workout plan
why? Why not follow a program that is written by one of the best trainers in the world that was written to match your goals. A plan that is proven.
quote:
my own 'diet' just to stay healthy
again why? why not follow a proven macro plan.
quote:
Morning: Light & Fit Yogurt with granola
Lunch: Low Carb wraps with deli meat, cheese & veggie straws
Dinner: Usually meat (chicken, ground turkey, some form of protein), with veggies (corn, asparagus, green beans, broccoli, carrots), and sometimes cous cous or some 'healthier' rice option
If I do snack, usually don't, it's an apple with some peanut butter or whole wheat crackers.
After working out, I drink a protein shake.
what are your macros and your stats along with your goals? Being fit is not a goal.
quote:
Should I just continue this regimen with the combination of working out 5 times a week to see results or do I need to change something up?
impossible to know without know the above. What kind of results are you looking to recieve?
Posted on 1/23/19 at 12:24 pm to PennyPacker
quote:
PennyPacker
You beat me to it.
Posted on 1/23/19 at 12:39 pm to lessstressmorefishin
I will provide alternate advice. While the other posters are spot on, Calories In = Calories Out, there are some changes you can make that would likely result in weight loss and improvement of health markers. Cut out anything processed and refined outside of your low carb wraps. Switch the veggie straws with actual veggies or fruit. Swap the yogurt with higher protein Greek yogurt, eggs, protein shake or other no sugar added whole food with protein. Do you like the cous cous? If not, go ahead and remove that and the rice with dinner. You can replace with cauliflower rice. Making these changes will likely put your CI below CO. The other posters are trying to give you as much flexibility as possible and I commend them for that. When you eat processed and refined foods, it will be hard to lose weight without tracking Macros. Up to you. If you like those foods, then there is a lot of value in tracking. Ultimately it’s your preference.
Posted on 1/23/19 at 12:54 pm to lessstressmorefishin
At the end of the day if the 300+ million people in this country ate like this and worked out 5x weekly we’d be much better off health wise as a nation
As to your personal goals, no way to know based on info given. More than likely maintaining or losing weight would be extremely possible.
As to your personal goals, no way to know based on info given. More than likely maintaining or losing weight would be extremely possible.
This post was edited on 1/23/19 at 12:55 pm
Posted on 1/23/19 at 2:09 pm to LSUTiger1026
I don't think I have enough patience to track everything that goes into my body to be honest. I was just looking for a honest & easy routine. My main goal is to slim down a few pounds (Currently 176 lb @ 5'7" & would like to get back down to 165 lb). I'm not over weight by any means, I would just like to see more definition and turn that excess flab into muscle. May have came into a way too serious board looking for 'dumbed down' answers, but I do appreciate the advise.
Posted on 1/23/19 at 2:15 pm to lessstressmorefishin
quote:
Currently 176 lb @ 5'7" & would like to get back down to 165 lb). I'm not over weight
Unless you have quite a bit of muscle, you probably are to be honest
Posted on 1/23/19 at 3:33 pm to lessstressmorefishin
quote:
I'm not over weight by any means, I would just like to see more definition and turn that excess flab into muscle.
This has to be one of the biggest misconceptions in fitness I believe. There is no such thing in "Turning flab into muscle", or burning fat while gaining muscle (without the help of steroids.
You either put yourself in a caloric defecit (Calories out > Calories In) to burn fat - with the understanding that you will sacrifice some muscle mass as well.
OR
You put yourself in a Caloric Surplus (Calories in > Calories out) to build muscle - with the understanding that if you do it correctly, you can minimize the amount of fat gained.
But just know. That if you go from 176 lbs down to 165 lbs.. You will not gain muscle
Posted on 1/23/19 at 5:11 pm to Brobocop
quote:
burning fat while gaining muscle (without the help of steroids.
I thought that was also possible during the noob gain phase.
Posted on 1/23/19 at 5:15 pm to lessstressmorefishin
Eat two or only one meal a day. Salad or wilted greens, other veggies, eggs, beef, avocado, good olive oil.
Low carb and good fats. Forget light and fit yogurt if you eat breakfast though. Buy full fat Greek yogurt.
Keeping your insulin at baseline for longer without spiking it (eatig) will help you lose fat. A slight caloric surplus will help build muscle. Once your body is fat adapted you can spend 16-20 hours burning fat before eating again. It's still very hard to burn and gain at the same time but that's probably the best way.
Low carb and good fats. Forget light and fit yogurt if you eat breakfast though. Buy full fat Greek yogurt.
Keeping your insulin at baseline for longer without spiking it (eatig) will help you lose fat. A slight caloric surplus will help build muscle. Once your body is fat adapted you can spend 16-20 hours burning fat before eating again. It's still very hard to burn and gain at the same time but that's probably the best way.
This post was edited on 1/23/19 at 5:20 pm
Posted on 1/23/19 at 5:18 pm to lessstressmorefishin
quote:
I don't think I have enough patience to track everything that goes into my body to be honest. I was just looking for a honest & easy routine. My main goal is to slim down a few pounds (Currently 176 lb @ 5'7" & would like to get back down to 165 lb). I'm not over weight by any means, I would just like to see more definition and turn that excess flab into muscle. May have came into a way too serious board looking for 'dumbed down' answers, but I do appreciate the advise.
Im 6'0 185 and still holding a little flab on the lower ab region. Thinking 180 is where I will need to cut down to (hopefully), and then start adding definition. At 5'7 176 you've got some work ahead of you.
I'd prefer to cut weight first since its harder for me, get that out the way, and then work on building desired muscle definition.
I don't track everything that goes into my body. For me its calories, carbs, fat, protein. And sometimes its guesstimate but its always within my allotted intake.
If you keep doing what you are doing you should be able to get down to your desired weight. By working out through this you should see more definition as well.
Adding muscle mass is a different animal.
Posted on 1/23/19 at 5:25 pm to lessstressmorefishin
Ok now we have something to work with. I am gonna suggest you find a program to start running.
Personally I think you would be well served looking at the 60 days conditioning thread I made and running it and the simple diet in there.
Personally I think you would be well served looking at the 60 days conditioning thread I made and running it and the simple diet in there.
Posted on 2/5/19 at 11:06 am to Brobocop
Can u tell me what a TDEE calculator is?
Posted on 2/5/19 at 2:47 pm to Brobocop
quote:
There is no such thing in "Turning flab into muscle", or burning fat while gaining muscle
I will agree that you don't "Turn" flab into muscle but I will disagree that you can't gain muscle and lose fat at the same time. I don't think you can make huge gains or have huge fat losses together but I know small incremental muscle gains with incremental fat loss is attainable. It's just not easy.
Posted on 2/5/19 at 3:14 pm to Derrick From Texas
Estimates the total calories you burn. Tdee stands for total daily energy expenditure
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