New and need some advice...

[getfit21]

Hey' i'm new to the board... I thought i'd join a board that might help me achive my gaol. I'm 21 and just had my 1st baby girl 4 months ago. My husband is a body builder and is very much in to it. i would love to get in shape and maybe one day be good enough to do a figure compition. But i need a lil help with my diet and exerscise.. so any help or advice on how to do this would be great.
here's what i think my diet should be like:
meal 1: 1cup oatmeal 3 egg whites
Meal 2: 4oz chicken breast 1/2 cup rice
Meal3: Protein shake
Meal4: 4oz chicken breast 1/2 cup rice
Meal 5: 4oz red meat
Meal 6: protein shake

I want to put on muscle and loose body fat, i;m not sure if this diet is right for that though

work out

Monday- back/abs cardio 45min
Tuesday- legs/calfs
Wednesday-off( cardio 45min)
Thursday- shoulders/tri's/calfs
Friday- bi's /chest/abs
Saturday- cardio 45min
Sunday- rest

[.V.]

Personally, I prefer full body workouts. Something along the lines of M, W, F... Squat, Dead, Bench, Row, OHP. Kind of like 5x5 or HST. Both are great for adding muscle and burning fat...depending on your nutrition.

Nutritionwise, you can use a more standard higher carb approach with something like 45% carbs, 35% protein, and 20% fat...keeping to the healthier fat choices of course. To cut simply keep calories between 10 and 15/lb of bodyweight (tweak based on results of course).

Or you can really go all out and eat 60% fat, 35% protein, and 5% carbs (making sure you get your fiber and lots of water without EVER missing a day). With this you can cut on 10cals/lb of bodyweight (again, tweaking based on results) and enjoy the benefits of dropping bodyfat easily and saving muscle at the same time. Then when it's time to make muscle simply increase calories to 16-20/lb and cheat like crazy on weekends by eating big carb loading, high fat meals.

[westside24]

no.... You have no fibre in your diet for one.,.. You need eat vegetables at least like 3 times a day, same as fruit.... You also need EFAs! you got the protien aspect down though... you if you are trying to put on muscle, you might wanna add some bigger carbs besides fruits n vegetables, like whole grain breads, pastas, cereals, but make it earlier in the day, so you use it for work and the gym... and your next meal after workout (not including post-shake) should be your biggest meal, with protien, complex carbs and little carbs like vegetables....

might look like something like this,

meal1 - 1cup oats, orange, 2 whole eggs.
meal2 - 4oz Chick. breast, 1/2 cup of rice, 1 cup of mixed veg.
meal3 - protien shake and 1 cup of strawberries
Pretend you workout now between these meals
meal4 - protien shake and some powerade and maybe some celery and PB
meal5 - 4oz red meat, 1/2 baked potato, 2 cup of asparagus
meal6 - cup of peanuts, cup of LF yogurt, or cottage cheese

you need way more then just meat and rice, is all im saying. others here will help you out definately.

[LiftGirl]

I agree with westside. You need fruits and veggies; they contain many very important nutrients. Also, you need a certain amount of fat in the diet. Some vitamins can only be absorbed with fat, and fat plays a crucial role in the body. I would try to get between 20 and 30% of your daily cals from (good) fats.

Have you totaled up the calories for your proposed eating plan? At first glance, it looks to me like not enough food. To lose fat, you need to feed your body enough. You can eat slightly below your maintenance level, but if you eat too much below maintenance, your body will think there's a famine, and it will slow down your metabolism (not what you want).

If you feel comfortable saying, what is your current weight and height? How many calories are you currently eating? Are you gaining or staying the same at that level?

[getfit21]

i weight 125lbs and am 5'3". I'm not eating much at all now i'm planning to start my diet May 1st. i eat maybe once a day now... but thanks for the help

Originally Posted by LiftGirl

I agree with westside. You need fruits and veggies; they contain many very important nutrients. Also, you need a certain amount of fat in the diet. Some vitamins can only be absorbed with fat, and fat plays a crucial role in the body. I would try to get between 20 and 30% of your daily cals from (good) fats.

Have you totaled up the calories for your proposed eating plan? At first glance, it looks to me like not enough food. To lose fat, you need to feed your body enough. You can eat slightly below your maintenance level, but if you eat too much below maintenance, your body will think there's a famine, and it will slow down your metabolism (not what you want).

If you feel comfortable saying, what is your current weight and height? How many calories are you currently eating? Are you gaining or staying the same at that level?

[westside24]

ouch.... dang 125 is an ideal weight, its all about lowering your BF%, and eating once a day is going to raise your body fat % , although you will lose weight. it will just be muscle for the most part... thats what happens when you go into starvation mode... even if you dont feel like your hungry, your body depends on all those nutrients. real nutrients, supplements do not work if you arent giving your self whole calories...

im sorry for you, I hope things get better for you.

[getfit21]

is there any supp's that i can take to help seed up my metabolism?
So this diet and a good work out should help me loose body fat?

[Lady C]

Originally Posted by getfit21

is there any supp's that i can take to help seed up my metabolism?

FOOD and DAILY exercise - seriously. They are metabolism boosters.

Originally Posted by getfit21

So this diet and a good work out should help me loose body fat?

It will be good to start with. Once you start losing you will have to modify it to keep making progress.

Your best friends while losing body fat is lots, lots, lots, lots did I say lots of veggies. Yes, they are carbs but low calorie, high fiber carbs. Great for fat loss and staying full.

[getfit21]

should i do cardio daily? Sorry for all the Questions i'm just really excited and want to prove to my self and husband i can do this and get results! Thanks for all your help!

[westside24]

not daily, if you want the practical route, I would do HIIT 3 times a week after workouts, or if your have enough time, and are super dedicated I would 3 times a week in the morning, on an empty stomache, maybe a protien shake but thats all really, then eat afterwards....

Do not take what Lady C and everyone else says lightly... You need to eat, to get rid of what little fat you have.... if you depend on nothing but supplements, all that will happen is sure, you loose weight, and it will be visible, but your just gonna burn off your muscle, and what little bit is on your bones will be nothing bu fat, not much because youll look skinny, but it will be fat, and then you will make your self more prone to getting fatter in the future... Dont F! it up... you are in a good situation, and you have a B/f - Husband who should be guiding you if anything...

Go get fit, live long and healthy!

[getfit21]

ok... thanks for yalls help...i'm really excited to see how far i can take it!