Need some help with my diet.

[Jazzstorm]

I am embarking on a " get unbelievably fit" adventure

 

Here's my plan:

 

I want to lose 8lbs of fat,maintain my muscle and encorporate weightlifting back into my WO schedule.

 

At present,I do an isometric aerobic WO 2-3x a week,the same WO for 30 minutes twice a week,and an hour at the dojang 2x a week.

 

I am planning on doing my MA 3-4x a week,when my shoulder feels better. In between the above WOs,I practice my MA,here and there.

 

I eat fairly healthy,but want to lose this layer of winter fat.

 

I was told that I should get about 96g of protein.Is that too much?

 

I am starting a stricter diet,3 meals,2-3 snacks(protein drinks) a system cleanse,and presently take a multi-vitamin and alfalfa.

 

Any workout or nutrtional advice is welcome! Also some good-tasting meal ideas wouldn't be turned down...

 

Thanks!!

 

[Rich67]

The only way you will lose fat is to produce a calorie-deficit by burning off more calories than you consume each day. Aerobic work is vital. As far as meals go, you have to figure out what your BMR is (the amount of calories you need each day to maintain normal dailiy activity) then estimate how many calories you will burn on your workout program. In all honesty, you will also lose muscle mass during a fat-burning program, though the amount is small. As long as you eat a good amount of protein (1 gram for each kg of body weight) you will help this out. Eat your caliorie-laden meals in the morning, then taper off at night and consume protein-rich foods in the evening. I eat six meals a day. This is what my program looks like when I am trying to cut up:

 

I am 5'11", 185 #s, and am athletically muscular (not a bodybuilder shape)

 

Day 1: Aerobic work for 40 minutes

 

Day 2: Weights, total body workout for 45 minutes

 

Day 3: rest

 

Day 4: Aerobic work for 45 minutes

 

Day 5: weights, total body workout for 45 minutes

 

Day 6: rest

 

Day 7: rest again, if I feel wiped out. Or, heavy bag work for 30-40 minutes.

 

My meals:

 

Breakfast: Cereal (good stuff, not sugared) with non-fat milk

 

and Yogurt.

 

Mid AM snack: Protein or energy bar.

 

Lunch: Chicken breast sandwich with whole wheat bread, no mayo, only mustard, a small salad with italian dressing (light), and a glass of milk.

 

Mid PM snack: Usually my post-workout protein shake with a banana.

 

Dinner: Anything, as long as it consists of a lean meat, some veggies, and milk again.

 

I also drink about 12 glasses of water all day.

 

On the weekends, I eat pretty much whatever I want, as long as I don't go over my caloric requirement too much. I even have 2 slices of pizza, but I'll eat less during the rest of the day. Never scrimp on the protein though.

 

So I consume about 120 grams of protein a day. I don't need to lose weight, my program is a maintenance program.

[Jazzstorm]

Thanks Rich!

 

[WolverineGuy]

Losing weight is all about keeping your calories below the level you need to maintain body weight. If I may ask, what is your height and weight? I'm 5'10 and weigh 185, and am moderately active. I need 2895 calories per day to maintain my weight. My strategy for losing is to do more aerobic exercise, while cutting my calories to 2395 per day (that's a loss of five hundred calories per day). I try to keep my protien intake at one gram per lbs of total bodyweight, so I get DOUBLE of what your taking in. I think it's fairly safe to say that when you're worried about maintaining or gaining muscle, you can not get enough protein (however, you do get just a tad gassy, if you know what I mean). Hope that helped.

[Jazzstorm]

Hey Wolverine!

 

First,I'd like to say I'm a female. I am 5'3" and weigh about 140lbs.

 

I gained a little weight over the winter,but most people wouldn't consider me overweight. My measurements are 38-(25-26)-36 My waist is up from 24 inches. I am fairly muscular,but have a layer of fat. I hope that isn't TMI,hehehe.

 

Does my protein input(96g) seem about right?

[WolverineGuy]

Ok, I'm guessing you need about 2100 calories to maintain. Do count those calories, but make sure that the calories you take in COUNT! No empty cals like pop or candy. Stick to water and skim milk. If you want to lose the layer of fat (at 38-25-36, I hardly see how you could have a layer of fat), go down to 1600-1700 cals per day. Make sure you eat HEALTHY! Lean meat such as chicken, tuna, or turkey (some cuts of steak are ok, but watch out for fat!). Lots of veggies. Whole grain carbs (simple carbs turn to sugar which turns to fat). Protein...hoo boy. There are lots of different takes on this. As a body builder, protein is your best friend. I get about a gram per lb of bodyweight. That's hard for me (weighing almost 200 lbs), but should be easier for you. Supplement with protein shakes if you want, some of them are REALLY good. If you have any questions, feel free to post them or pm me.

[Jazzstorm]

Thanks Wolverineguy!

 

I am doing everything that you stated.....protein drink and all.

 

I see you have AOL IM,do you mind if I IM you sometime?

 

P.S. Congrats on the new baby!

[SevenStar]

your protein intake is fine for what you're trying to do. Even if you were taking in too much, what your body didn't use would only end up in the toilet anyway.

 

I've got a question about your isometric training though... why are you doing it? Is it part of your shoulder rehab?

[WolverineGuy]

I agree that most people don't need as much protein as I take in...however, too much can't hurt, in my opinion. Plus, protein shakes, for the most part, taste good, and they usually keep me away from chips.

 

Also, I did state that as a BODYBUILDER, protein is your best friend. I'm sorry I didn't clarify. Again, though, the more the better, in my opinion.

[Jazzstorm]

Sevenstar,

 

I am doing an isometric workout for several reasons.

 

It's aerobic,builds my core muscles,takes inches off very quickly,creates "cuts" in my muscles(that weightlifting never did)

 

it's rehabilitative,it works the entire muscle(the muscle insertions,not just the belly of the muscle)

 

The excercises are very comprehensive.They never get easy because you are constantly "tweaking" your form to make them more difficult.

 

Along with the program is a patented back stretch,this stretch puts your body in proper alignment and has been proven to put you in the fat burning mode more quickly. This also enables your lymph system to flow more thoroughly.