Is my diet and exercise plan right?
dlj1405
Posts: 66 Member
I want to loose about a stone and get a flat stomach, slimmer waist etc.. Basically could you look over my food and exercise diary but only for the last week as this is what I am planning to stick to! I haven't been listing my strength training just my cardio so I will have to start doing that but basically just doing squats, planks, leg presses and machines that work arms and legs as well as the power plate for toning, any advice or changes to be made are welcome!! Thanks 
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Replies
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Your diary isnt open.0
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Nobody is going to be able to give you the advice you crave on what you should be eating unless they're professionally qualified and know your height, age, weight, activity levels, etc. Seeing what you eat will be irrelevant, it could be right for someone and totally wrong for someone else. You'll need to post more detail if you want a better judgement.0
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daniellejohnn wrote: »
nope0 -
scottacular wrote: »Nobody is going to be able to give you the advice you crave on what you should be eating unless they're professionally qualified and know your height, age, weight, activity levels, etc. Seeing what you eat will be irrelevant, it could be right for someone and totally wrong for someone else. You'll need to post more detail if you want a better judgement.
My height is 5ft 4inch
Age is 18
Weight is 9st 6/7 lbs
I'd say my activity level is lightly active as I work in a busy retail outlet and started exercising 4/5 a week0 -
TavistockToad wrote: »daniellejohnn wrote: »
nope
Sorry everyone I have now I'm sure!0 -
daniellejohnn wrote: »scottacular wrote: »Nobody is going to be able to give you the advice you crave on what you should be eating unless they're professionally qualified and know your height, age, weight, activity levels, etc. Seeing what you eat will be irrelevant, it could be right for someone and totally wrong for someone else. You'll need to post more detail if you want a better judgement.
My height is 5ft 4inch
Age is 18
Weight is 9st 6/7 lbs
I'd say my activity level is lightly active as I work in a busy retail outlet and started exercising 4/5 a week
You're excercising 4 to 5 days a week and working on your feet all day and you're only eating 800-900 calories per day?
No, your plan is not good.
You need to eat more. Eat your daily calorie goal and at least half of your exercise calories. You're not going to achieve long term success by starving yourself.0 -
daniellejohnn wrote: »scottacular wrote: »Nobody is going to be able to give you the advice you crave on what you should be eating unless they're professionally qualified and know your height, age, weight, activity levels, etc. Seeing what you eat will be irrelevant, it could be right for someone and totally wrong for someone else. You'll need to post more detail if you want a better judgement.
My height is 5ft 4inch
Age is 18
Weight is 9st 6/7 lbs
I'd say my activity level is lightly active as I work in a busy retail outlet and started exercising 4/5 a week
You're excercising 4 to 5 days a week and working on your feet all day and you're only eating 800-900 calories per day?
No, your plan is not good.
You need to eat more. Eat your daily calorie goal and at least half of your exercise calories. You're not going to achieve long term success by starving yourself.
I do understand that! I exercise in the week when I am in college and then on the weekend I work in a supermarket, it's just that I am not hungry with what I eat now but even if I am I don't know what other food I can incorporate into the day? Cold you suggest anything?0 -
daniellejohnn wrote: »daniellejohnn wrote: »scottacular wrote: »Nobody is going to be able to give you the advice you crave on what you should be eating unless they're professionally qualified and know your height, age, weight, activity levels, etc. Seeing what you eat will be irrelevant, it could be right for someone and totally wrong for someone else. You'll need to post more detail if you want a better judgement.
My height is 5ft 4inch
Age is 18
Weight is 9st 6/7 lbs
I'd say my activity level is lightly active as I work in a busy retail outlet and started exercising 4/5 a week
You're excercising 4 to 5 days a week and working on your feet all day and you're only eating 800-900 calories per day?
No, your plan is not good.
You need to eat more. Eat your daily calorie goal and at least half of your exercise calories. You're not going to achieve long term success by starving yourself.
I do understand that! I exercise in the week when I am in college and then on the weekend I work in a supermarket, it's just that I am not hungry with what I eat now but even if I am I don't know what other food I can incorporate into the day? Cold you suggest anything?
Calorie dense items...nuts/nut butters, full fat dairy, avocados, oils in your cooking. I would be starving if I only ate that much a day.0 -
1) Calculate your estimated maintenance calorie needs. I have calculators on my profile that I recommend, especially the first two! If you log and eat back exercise, then don't include exercise in your calculation. It sounds like you would benefit from sticking to the eat-back method though, as your workout plan doesn't really sound solid. Subtract 20% (or health-calc has a calculator that you can use to see how many calories you should eat from your maintenance needs in order to lose 1lb/week - this is the rate you should be aiming for) and use that new number as your daily intake goal while eating back exercise calories.
2) You are not eating enough, especially if you're planning on strength training. I recommend going through step 1, and start eating this way for a month or two to track your weight fluctuations. If you maintain your weihgt, lower the calories by 100 and monitor for a while again until you are seeing steady losses. If you do lose at a desirable rate, then keep the calories as they are!
3) When maintaining lean body mass is the goal, eating more protein is needed. If you don't know your lean body mass then just calculate your weight in lbs by .7 or .8 (or .75. Lower if you are obese, which doesn't seem to be the case, .8 if you are closeish to goal).
4) Do you have a food scale? If not then you might want to pick one up. Then only use MFP entries that are USDA or that 100% match your packaged food. I weigh even packaged individual-serving foods. I weigh everything. But yu don't necessarily need to get that an*l about it.
5) For your workout plan, you need to be sticking to a proper program. SInce you're new to lifting I'd recommend going by an existing program, something that is conducive to being in a calorie deficit. Many seem to like starting strength, new rules of lifting, and stronglifts 5x5. Personally i customized my own routine: I base my schedule off of the approach used in Wendler 531 of doing each main lift once a week while working every body part twice a week by incorporating accessory work. I then chose the periodization approach and stick to my own strength rep range (4-5 reps usually) for 3 sets, 3 warm up sets for every muscle group, deload as needed. Wendler's program isn't really ideal for people who are in a calorie deficit when used as-is because it requires high volume for accessory work, which is not usually great when in a deficit because you are unable to build muscle. Low rep ranges though are still great because you work strength and can maintain most of your lean body mass.
And actually I lied, I kind of do a combo of Big But Boring and the Periodization one since I don't do any ab or tricep work, since neither is really needed while in a calorie deficit and was just making my workouts longer than necessary. I also make sure I rest 2-3 minutes, actually finding that 2.5+ minutes is working best when my intensity gets to the vigorous range.0 -
are you 18, 19 or 20?! as you say 18 here, 19 in another post and 20 on your profile...0
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Nope0
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TavistockToad wrote: »are you 18, 19 or 20?! as you say 18 here, 19 in another post and 20 on your profile...
I'm 18 haha! Had to up my age when I joined cause I joined when I was younger and wasn't old enough to join saying the age I was but I am 18 years ld 0 -
1) Calculate your estimated maintenance calorie needs. I have calculators on my profile that I recommend, especially the first two! If you log and eat back exercise, then don't include exercise in your calculation. It sounds like you would benefit from sticking to the eat-back method though, as your workout plan doesn't really sound solid. Subtract 20% (or health-calc has a calculator that you can use to see how many calories you should eat from your maintenance needs in order to lose 1lb/week - this is the rate you should be aiming for) and use that new number as your daily intake goal while eating back exercise calories.
2) You are not eating enough, especially if you're planning on strength training. I recommend going through step 1, and start eating this way for a month or two to track your weight fluctuations. If you maintain your weihgt, lower the calories by 100 and monitor for a while again until you are seeing steady losses. If you do lose at a desirable rate, then keep the calories as they are!
3) When maintaining lean body mass is the goal, eating more protein is needed. If you don't know your lean body mass then just calculate your weight in lbs by .7 or .8 (or .75. Lower if you are obese, which doesn't seem to be the case, .8 if you are closeish to goal).
4) Do you have a food scale? If not then you might want to pick one up. Then only use MFP entries that are USDA or that 100% match your packaged food. I weigh even packaged individual-serving foods. I weigh everything. But yu don't necessarily need to get that an*l about it.
5) For your workout plan, you need to be sticking to a proper program. SInce you're new to lifting I'd recommend going by an existing program, something that is conducive to being in a calorie deficit. Many seem to like starting strength, new rules of lifting, and stronglifts 5x5. Personally i customized my own routine: I base my schedule off of the approach used in Wendler 531 of doing each main lift once a week while working every body part twice a week by incorporating accessory work. I then chose the periodization approach and stick to my own strength rep range (4-5 reps usually) for 3 sets, 3 warm up sets for every muscle group, deload as needed. Wendler's program isn't really ideal for people who are in a calorie deficit when used as-is because it requires high volume for accessory work, which is not usually great when in a deficit because you are unable to build muscle. Low rep ranges though are still great because you work strength and can maintain most of your lean body mass.
And actually I lied, I kind of do a combo of Big But Boring and the Periodization one since I don't do any ab or tricep work, since neither is really needed while in a calorie deficit and was just making my workouts longer than necessary. I also make sure I rest 2-3 minutes, actually finding that 2.5+ minutes is working best when my intensity gets to the vigorous range.
Thank you! Ill have a look for a plan0 -
Also seem what you just posted I guess it is aimed at this thread hahaTavistockToad wrote: »are you 18, 19 or 20?! as you say 18 here, 19 in another post and 20 on your profile...
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daniellejohnn wrote: »
Also seem what you just posted I guess it is aimed at this thread hahaTavistockToad wrote: »are you 18, 19 or 20?! as you say 18 here, 19 in another post and 20 on your profile...
Correct. It clearly states that I don't support individuals who starve themselves to lose weight.0 -
This content has been removed.
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Definitely try a food scale - even though your calories are extremely low, they may be presented that way because you're just estimating them, rather than weighing them. Food scales are cheap and make a WORLD of difference.
-For instance, it says you had 30 grams of Kellogs this morning; that seems like a tiny amount - I use 30 grams of ketchup on my burger, and it's really not that much, at all.
If you really are eating so few calories, then eat more. Fruits, veggies, meat... even carbs...controversial I know, but they won't hurt you in moderation. Specific food is not bad or good in moderation, it is just energy for life.
I also agree with most of those above me... I have spent years starving myself at 1200 calories and it will work, in terms of dropping lbs, but you will be miserable after a while. In fact I was you 10 years ago - I have always been slim but just never AS toned as I would like to be. Find out your TDEE and take 15 - 20% off of that. If you're really just looking to tone up, you can eat a little more and still tone. Also pick a workout plan that you can stick with - p90x, stronglifts 5x5, couch to 10k, whatever floats your boat... just something with a plan that holds you semi-accountable, rather than trying to figure it out as you go.
Finally, enjoy life... you're 18! Life is good, have fun and don't over-worry yourself about your figure. Have a beer now and then, go to parties, stay out late... (sometimes)! Don't take yourself to seriously because you only get to be this young once, so make the most of it! Moderation is key to living a fulfilling life!
Good luck and friend me if you like!0 -
daniellejohnn wrote: »daniellejohnn wrote: »scottacular wrote: »Nobody is going to be able to give you the advice you crave on what you should be eating unless they're professionally qualified and know your height, age, weight, activity levels, etc. Seeing what you eat will be irrelevant, it could be right for someone and totally wrong for someone else. You'll need to post more detail if you want a better judgement.
My height is 5ft 4inch
Age is 18
Weight is 9st 6/7 lbs
I'd say my activity level is lightly active as I work in a busy retail outlet and started exercising 4/5 a week
You're excercising 4 to 5 days a week and working on your feet all day and you're only eating 800-900 calories per day?
No, your plan is not good.
You need to eat more. Eat your daily calorie goal and at least half of your exercise calories. You're not going to achieve long term success by starving yourself.
I do understand that! I exercise in the week when I am in college and then on the weekend I work in a supermarket, it's just that I am not hungry with what I eat now but even if I am I don't know what other food I can incorporate into the day? Cold you suggest anything?
Use 2% milk instead of skim.
2 slices of bread at lunch. Maybe some cheese too.
Snack on a protein shake, string cheese, or some nuts.
Eat beef instead of turkey.
Have some ice cream or pizza now and then.0 -
This content has been removed.
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TavistockToad wrote: »daniellejohnn wrote: »
Also seem what you just posted I guess it is aimed at this thread hahaTavistockToad wrote: »are you 18, 19 or 20?! as you say 18 here, 19 in another post and 20 on your profile...
Correct. It clearly states that I don't support individuals who starve themselves to lose weight.
I am not starving myself, I like my food, I wanted to know what else I could add to my diet that is healthy and will help weight loss, I obviously can eat over 1000 calories that's how I gained weight to start wih but it was all with junk! Just simply wanted to know what was going to help in weight loss on top of what I already am eating!0 -
mbcieslak87 wrote: »Definitely try a food scale - even though your calories are extremely low, they may be presented that way because you're just estimating them, rather than weighing them. Food scales are cheap and make a WORLD of difference.
-For instance, it says you had 30 grams of Kellogs this morning; that seems like a tiny amount - I use 30 grams of ketchup on my burger, and it's really not that much, at all.
If you really are eating so few calories, then eat more. Fruits, veggies, meat... even carbs...controversial I know, but they won't hurt you in moderation. Specific food is not bad or good in moderation, it is just energy for life.
I also agree with most of those above me... I have spent years starving myself at 1200 calories and it will work, in terms of dropping lbs, but you will be miserable after a while. In fact I was you 10 years ago - I have always been slim but just never AS toned as I would like to be. Find out your TDEE and take 15 - 20% off of that. If you're really just looking to tone up, you can eat a little more and still tone. Also pick a workout plan that you can stick with - p90x, stronglifts 5x5, couch to 10k, whatever floats your boat... just something with a plan that holds you semi-accountable, rather than trying to figure it out as you go.
Finally, enjoy life... you're 18! Life is good, have fun and don't over-worry yourself about your figure. Have a beer now and then, go to parties, stay out late... (sometimes)! Don't take yourself to seriously because you only get to be this young once, so make the most of it! Moderation is key to living a fulfilling life!
Good luck and friend me if you like!
Than you!! I have just friended you 0 -
daniellejohnn wrote: »TavistockToad wrote: »daniellejohnn wrote: »
Also seem what you just posted I guess it is aimed at this thread hahaTavistockToad wrote: »are you 18, 19 or 20?! as you say 18 here, 19 in another post and 20 on your profile...
Correct. It clearly states that I don't support individuals who starve themselves to lose weight.
I am not starving myself, I like my food, I wanted to know what else I could add to my diet that is healthy and will help weight loss, I obviously can eat over 1000 calories that's how I gained weight to start wih but it was all with junk! Just simply wanted to know what was going to help in weight loss on top of what I already am eating!
Eating an amount of calories that requires medical supervision is pretty close to starving. It's already been said but bears repeating, quit labeling foods as "healthy" and "bad." Add some "junk" back in to reach 1200. I did not change how or what I eat, I just eat less of it. No food "helps with weight loss." A deficit is what creates weight loss.
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daniellejohnn wrote: »TavistockToad wrote: »daniellejohnn wrote: »
Also seem what you just posted I guess it is aimed at this thread hahaTavistockToad wrote: »are you 18, 19 or 20?! as you say 18 here, 19 in another post and 20 on your profile...
Correct. It clearly states that I don't support individuals who starve themselves to lose weight.
I am not starving myself, I like my food, I wanted to know what else I could add to my diet that is healthy and will help weight loss, I obviously can eat over 1000 calories that's how I gained weight to start wih but it was all with junk! Just simply wanted to know what was going to help in weight loss on top of what I already am eating!
Weight loss comes from a calorie deficit, not a specific type of food. Eat the foods you plan on eating for the rest of your life. Eating a certain way just to lose weight can screw you up when you hit maintenance because you aren't used to having other foods in correct portion sizes or moderation. So if pizza is going to be in your life, learn how to incorporate pizza. Or cake, or wings, or whatever other foods you'll encounter.
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