ShapeFit.com

[CJ2033]

8:00 awake

8:15 Fruit-1/2 banana
8:40 Protein-4 EW +1 yolk scambled
Carb-1 thin slice 100% wheat toast+1 tsp lite I CantBelieveIts Butter

9:10 Workout-Cardio (Elliptical HIIT 30 minutes)
HR-117/Cal-261/Dist-2.4m

10:00 Protein-1 c Lowfat Organic Yogurt
Carb-3/4 c Yoshi Go Lean Cereal

12:45 Fruit-1 c blueberries
1:15 Protein-1 c Lowfat Organic Cottage Cheese
Carb-3/4 c Oatmeal

4:00 Veges-green bell pepper/cucumbers
Salad-Fresh greens + apple cider vinegar
Protein- 4 oz chicken breast cooked w/Extra Virgin Olive Oil

7:00 Veges-steamed broccolli
Salad-Fresh greens + apple cider vinegar
Protein-4 oz chicken breast cooked w/Extra Virgin Olive Oil

I did read first post and am trying to apply it. I would appreciate comments to improve diet plan. I am a 50 yr female,weigh 180lbs and 5'6" tall. 38% BF. Pear shaped with a fat belly. I did a bootcamp last month and lost 5lbs and 16" overall. If told what to do, I will follow it exactly for results. Working out on my own past two weeks. Have home elliptical, few dumbells 3/5/8/10/15,bodylastic bands. I will post workout under that category for help. My ultimate goal would be to have flat stomach, but will be happy fitting into sz 10 jeans. Thanks.

[Boss Man]

[CJ2033]

Thank you for any comments...I want to learn to how to do this and do it!

I want to do this so bad and so I have stated my goals below and want to be held accountable. I really have no one helping me, so I will use this journal as my way of staying on track and proving to myself I can do this. I am so tired of trying and not getting anywhere. Honestly, I feel like a slug the weight and way I am now. Its depressing, but I will not be discouraged!I will not let being hypothyroid be an excuse, but use it as a factor for more motivation.

I will do my Elliptical 6 days a week for 30 min. and have to come up with a workout plan using my dumbbells/ball/bodyelastic bands. I am going to work on that this weekend.

Sat. 8/22/08 Eating Plan

9:50 Awake (overslept! 11 hours)
10:00 Fruit-10 Fresh Strawberries
10:20 Protein-4 EW=1 yolk vege(1/4bell pepper/2scallions/2mushroom2)
Carb-1 thin slice 100% double fiber wheat toast with
1 tsp Lite I Cant Believe Its Not Butter (ICBINB)
1 c Organic Green Tea
11:00 Workout Cardio-Elliptical HIIT(HR-125/T-30min/D-2.7mi/Cal-289)
12:00 Protein-1 c Organic Yogurt(9gr carb)
Carb- 1 c Yoshi Go Lean Cereal(9gr carb)
2:30 Fruit-1/2 Granny Apple
3:00 Protein-1/2 can tuna w 1 tsp lite mayo/1 stick celery
Carb-1 thin slice 100% double fiber wheat bread
5:30 Protein-4 oz Grilled Steak
Salad-Organic baby greens
Vege-roasted green beans w/Mrs Dash+1tsp ExtraVirginOlive Oil
8:00 Protein-3EW HardBoiled
Salad-small amount of greens
Vege-1/4 green & red bell pepper w/plain Red Wine Vinegar
10-11 Bedtime

Workout Days
Cardio-AM-M/T/W/TH/F/S
Res-PM T/TH/S

Here are my Short term Goal for each 4 wks
7/21/08-185lbs
8/21/08-180lbs fit in my black Lg workout shorts
9/21/08-175lbs fit in my med work scrub pants
10/21/08-170 lbs fit in my tropical workout shorts
11/21/08-165 lbs fit into jeans from 2 yrs ago
12/21/08-maintain thru holidays

Later,
CJ

[swanso5]

- i don't think you need to wait that long btw fruit and food, i have them straight after each other when i have fruit
- how do you know how many cal's you're expending each session? no the machines don;t work so don;t take it into consdideration if you're trying to match cal's in vs cals out
- cearal OR yoghurt after cardio, not both
- solid protein and veg/salad for all other meals, no fruit
- are your wts heavy enough for you? if not get more
- you need to be doing sporints on that machine...even better do a variety of cardio options (elliptical, skipping, bodyweight circuits, sprints outside) as 1 mode won;t do much from adaptation
- i class yoghurt as a carb, more sugar than protein in it
- i wouldn;lt put dates on goals...what if you don't make the first one??? focus on 1 then move to the next

[CJ2033]

First of all, Thanks for the help and suggestions!I surely appreciate and will try to implement them.

7:30 Awake
Morning Training Day Plan

7:45 Meal 1 –Fruit First- 2 small plums
Protein-4 EW+1 yolk
Carb-1/2 100% wheat bagel w/1tsp Extra Virgin Olive Oil
9:00-Workout (see workout journal entry)

10:30 Meal 2
Fruit-OOPS I forgot my blueberries
Protein-1/2 c Lowfat Organic Cottage Cheese
Carb-1 c Kashi Go Lean Cereal

12:30 Meal 3
Vege-Steamed Broccoli
Salad-Organic Baby Greens w/Red wine vinegar
Protein-Tilipia Fish broiled w 1 tsp Extra Virgin Olive Oil

3:00 Meal 4
Vege-Green Peppers
Salad-greens w/red wine vinegar
Protein-HB Eggwhites x4 +1 yolk

6:00 Meal 5
Vege-tomato/green onion/cucumbers
salad-greens
protein-chicken w/1 tsp Extra Virgin Olive Oil

[CJ2033]

I weigh every other Tuesday. I weighed 175# yesterday. So I have lost another 5# for a total of 10# in 8 weeks. Of course I could not measure my BF like they did at Bootcamp, but I did measurements and lost 2 more inches in my waist and my butt and 1 in each thigh. None in my belly tho. Like I said I am determined. I have been staying on plan 100%. Thanks for your help and giving me direction and something solid to follow. This is the most food I have every eaten on a daily basis in my entire life. I feel energized!

Awake 8:00

8:30 Meal 1
Fruit-1 c Blueberries (eaten first)
Protein-4 EW & 1 yolk scambled w/1tsp Extra Light Virgin Olive Oil
Carb-1/2 Wheat Bagel

11:00 Meal 2
Fruit-1/2 Granny Smith Apple
Protein-1/2 c Organic Cottage Cheese
Carb-1 c Yoshi Go Lean Cereal

1:30 Meal 3
Protein-Grilled Turkey
Vege-Cucumber
Salad-Baby Greens

2:30ish Workout-see journal

4:30 Meal 4
Protein-3 oz chicken
Vege-1/4 pepper
Carb-1/2 c brown rice
Salad-greens

7:00 Meal 5
Protein-HB EW&1 yolk
Vege-cucumber/green onions/mushrooms/cherry tomato
Salad-greens

10:00 Bedtime

Later,
CJ

[swanso5]

fruit are carbs so when you have fruit, that is your carb for that meal...meal 1 needs to be eaten WITHIN 30mins of rising...rice needs to be in post meal only...i'd try and eat again before bed

[CJ2033]

Thurs 8/28
Evening Training Days
8:00 Awake

Meal 1-8:15
Fruit first-kiwi x 2
Carb-1/2 wheat bagel ( I see now that this is wrong to have)
Protein-EW x 4 1Egg yolk w/1 tsp Olive Oil

Meal 2-11:15
fruit-1/2 granny smith apple
solid protein-1/2 c LF cottage cheese

Meal 3-1:30
Protein-4 oz chicken breast w/1 tsp Olive Oil
Veg-cucumber
Salad-greens

Meal 4-4:30
Solid Protein-grilled chicken breast kabob
Veg-grilled mushrooms/peppers/onion
Salad-greens

Workout - at a friends house out of town(see journal) 6:30

Meal 5-9:30 (late due to being out of town )
Solid Protein-White Tuna w/1 tbsp Light Mayo
Veg-red peppers
Salad-greens

10:15 Bedtime



Friday 8/29

Morning Training Days
8:15 Awake

Meal 1-8:30
fruit first-1/2 banana
protein-4 EW&1 yolk w/Olive Oil

Workout 9:30 see journal

Meal 2-10:10
protein-1/2 c cottage cheese
carb-1 c Yashi Go Lean Cereal

Meal 3-1:30
Protein-2 oz chicken & 2 HB Eggwhites&1 yolk
Veg-pepper/cuke/tomato
Salad-greens

Meal 4-4:30
Protein-chicken
Veg -broccoli
Salad -greens

Meal 5-8:30
Protein-96/4 grilled beef
Veg tomato
Salad greens


10:00 Bedtime


I am doing good following the food plan. The only thing I want(crave) is a 1/2 wheat bagel or toast slice with my first meal of the day. I just feel like its missing from my eating until finally I get to have my cereal after exercise. I understand now that fruit serving is my carb at the meal, but its the grain carb I want at breakfast! That's correct, right?

Later,
CJ

[swanso5]

i should have mentioned that you can have some high fibre cerial and fruit at breakfast and then sugary cerial after training but oinly at these times