Afe Fitness and Healthy Eating Journal

[Afe_V]

Hello.. I'm Afe {prenounced effie} After reading the forums for about 8 months i woud like to say recieved alot of helpful and useful information. Thank You. I have now decided that i want to get healthy and fit. After weighing close to 180 not sure on bodyfat.. I reached a target weight of 140 and body fat of 22% however I gained back some weight and i blame myself which includes my eating habits and my lack of discipline and motivation.


My Current Stats
Age 19
Sex female
Height 5'4.5
Weight 153
Body fat % 26.9 with a body fat scale..)

Start Date. Sunday March 20th 2005.

Goal: 12 weeks
Target weight 138-142
Target Body fat 24.0

My work out routine.. will be as follows
M OFF
T 30min elliptical trainer. ab workout 5-15 mins
W OFF
T 30 min elliptical trainer in intervals from level 5 to 12.. 3 sets of 12-15 of hip abduction. adduction. chest press. shoulder press.
F30 min elliptical trainer in intervals level 5 to 12. 3 sets of 12-15 of leg curl, leg extension, leg press, seated row, pectoral fly. squats using smith machine, standing leg glute.

S 1hr of cardio activity in gym such as basketball, vollyball, jogging, bke, etc :
S 30 min eleptical trainer. ab workout 5 to 15min


Healthy Eating Diet plan
4-5 mini meals a day
which would include..
Breakfast: serving of oatmeal, or shreddies or branflakes cup of 1% milk.. 2 cups water
Snack: banana some cottage chesse 1 cup water
Lunch: Tuna/chicken salad.. + 1 fruit or tuns chicken sandwich 2 cups water
Dinner: Chicken. Fish. lean ground turkey + vegs. serving of whole wheat pasta or rice 2 cups water
Snack: cottage cheese. instant soup.. 1-2 whole wheat crackers. 2 cups water

I know i need work on what i eat or how much to eat. but im trying to have lean protein. avoid bad white carbs. increase the vegtables and have more vegtables then fruits. l 8-10 glasses of water. stay away from junk food ..

As of tomorrow i will post what i'm eating and how my work outs go.
Well thats it for now..
See yah Tomorrow..

[CF-OC_gal]

Gee everyone seems to have missed your enthusiastic post!

A belated welcome to DF to you and congratulations on the weight loss! Don't worry about the fluctuations. it will take a bit of time to settle into your new healthier weight range.

I hope we didn't drop the ball by not welcoming you sooner (It is almost a month later) If you are still around I'd like to offer you this:

Try to spread out your water consumption to beween meals. You can dilute the digestive juices by drinking too much at once at meal time. Also try to include some good quality protein at every meal, breakfast included. The last thing is to EAT YOUR VEGETABLES! Try and get 5-10 a day to start. A serving is only 1/2 a cup!

As for your workouts, can you push your cardio (not including warmup and cool down) to 40 minutes 4-5 times a week? Also get comfortable with free weights for your strength/weight training. it will challenge you more and result in better muscle development (to ward of natural losses) .

Good luck and come back soon!