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[kjoct]

OK, I'm a Mom of 4, I work 40+ hours a week and spend my nights cooking dinner for my family and weekends cleaning my house and doing laundy. In neglecting myself over the years I have managed to pack on some pounds and it's time to take them off.
I am 37 and in good health (other than the weight). I just quit smoking after 21 years and now it's time to fix some of the damage.

I have drastically cut back as far as what I eat. Lately for breakfast I have an egg and banana - Lunch is a salad with low-fat dressing and a low fat granola bar - Dinner is low fat cottage cheese, salad and chicken leg. I ride a stationary bike for 30 minutes in the evenings. I just started lifing weights about 3 days ago but have no idea what I am doing. My teenage son showed me a few things as I want to work on my triceps, and I also do situps for my abs.

Can anyone help me plan this out?? Please?? I can really only work out in the evenings, possibly I could get up a couple of hours earlier in the mornings if that really helps.

Any ideas on diet would be appreciated too.

Thank you!

[swanso5]

- don't cut caloires, eat cleaner and better calories...you need to eat more to get metabolism going
- what equipment do you have to use? we need full body exercises to use more calories

[Hansolo]

If you are on a limited time schedule and have no time to go to the gym, I would suggest getting a fitness bar to work out at home. Search for different exercises. Im in ROTC and on the Rifle Team and I have an 18lb fitness bar that I use to work out my arms and shoulders. Look online for Ab exercises.

[denisefilice]

sounds like you are off to a good start. Your diet may be a bit difficult to maintain. There are no carbs. This may be okay for 2 weeks to jump start the diet, but if you are working out and raising a family you will soon bonk out without carbs.

After your initial 1 or 2 weeks of your very reduced calorie diet, bring back carbs. Have carbs in one of your meals.
Have 1/2 cup of oatmeal in the morning. or 1/2 cup of granola, kashi cereal

Lunch
1/2 cup or brown rice for lunch- or 1 slice of 100% whole wheat. or a multi grain bread

don't forget veggies, Salads are good, especially spinich salad, but don't forget broccoli, cauliflower, beets, carrots,etc. Low calories, good nutrition.
DF

[kjoct]

[vamp]

read the sticky note in diet and nutrition forum for info on food. Calories are important especially getting the right ones at the right times.

the sticky note is "read this first...."

as for the weights and bench, you got the equipment so search waterbury method and go from there.

by clean diet, more or less in a nutshell, the more processed a food the worse it is. So be fresh obsessed lol. Meat, veggies, fruit, whole grains, etc.

(did I miss anything guys?)

oh, and have fun

[swanso5]

i think you got it all vampy

[vamp]

tanks swanso