Starting Over: meal prep + workout

artluv22

http://community.myfitnesspal.com/en/discussion/10574753/starting-over#latest

http://community.myfitnesspal.com/en/discussion/10574796/starting-over-and-more#latest

Please read both ^^^


Please keep in mind that this plan was made for me by an online fitness expert based off of current my weight and physique to my goal weight and physique, so it may not work for you but try it if you want. They also said to do this everyday for 2.5 months to see results...


Calorie intake: 1650
Workouts: 5 resistance + 3 HIIT workouts
Meals: 5-6
Goal weight loss: between 60-70 lbs in a year
Estimated fat loss rate: 1.65 lbs per week


FAT LOSS WORKOUT
* Before cardio, hydrate yourself 1 hour before workout
* after each exercise, rest for 40 seconds

CARDIO
- Jump Rope for 3 minutes
- High Knees for 2 minutes
- Russian Twists for 1 minute
- Jumping Jacks for 1 minute
* that's the 7 min warm up
- Tuck Jumps for 2 minutes
- Twist Jumps for 1 minute
- Mountain Climbers
* 30 seconds --> at a slow movement/pace for 2 days
* 60 seconds --> at a quick pace after 2 days


- Lunges (with weights) for 1 minute
- Squats (with weights) for 1 minute (TRY TO SQUAT WITH WEIGHTS WITH YOUR BUTT SLIGHTLY BENT OUTWARDS)
- Lean on for 2 minutes
- Plank for 3 minutes (3 sets of 60 sec)
- Wall Sit for 2 minutes (2 sets of 60 sec)

ARMS FAT LOSS --> toned, shoulder, bicep, chest
*Warm Up*
- 20 push ups
- 10 push ups --> 5 sets for days 1-4
*after each push up workout perform 4 tricep dips and increase 2 everyday until day 30
Days 4-9: 5 sets of 15 pushups
*REST ON DAYS 11 AND 12*
Days 12-16: 6 sets of 20 push ups
*REST ON DAYS 17 AND 18*
Days 19-23: 8 sets of 25 pushups
*REST ON DAY 24*
Days 25-30: 10 sets of 30 pushups

Total pushups a month: 3930

CORE WORKOUT
*count reps when it hurts bc those are the ones that count*
- 5 sets of 15 leg raises
- 45 second side planks on each side
- 4 sets of 20 heel touches (30 second rest)
- 4 sets of 25 bicycle crunches (40 second rest)



MEAL PREP:
* DRINK 5 LITERS OF WATER AND LAY OFF ARTIFICIAL SUGARS AND FAST FOOD
* DIET SHOULD CONSIST OF HIGH PROTEIN, HEALTHY AND PLANT BASED CARBS, LOW FATS
* ALLOW YOURSELF A CHEAT MEAL BUT BEFORE EATING IT, DO EXTRA CARDIO AND MAKE SURE IT'S NOT OVER 1000 CALORIES
* GET A SUBWAY SALAD IF YOU'RE GOING OUT FOR LUNCH
* MAKE ALTERNATIVE MEALS IF YOU CAN'T MAKE THE ONES BELOW
* KALE IS YOUR FRIEND
* AVOID CARBS AT NIGHT
* COOK MEALS WITH EXTRA VIRGIN OLIVE OIL
* USE SPLENDA OR CANDEREL AS A SOURCE OF SWEETNER
* AVOID ALL CARBONATED DRINKS
* UP TO 24 GRAMS OF SUGAR CAN BE CONSUMED POST WORKOUT BC OF LOW GLYCOGEN LEVELS

Meal 1:
- 4 egg whites
- 1 whole egg
- 3 slices of crust free brown bread
- 1 tbsp of psyllium seed husk
- 1 cup of black coffee (if you're like me and don't drink coffee, you can switch with green tea or ginger tea)
*alternative: 2 kellogs special protein bars and a cup of black coffee
*meal macros: 33/14/16

Meal 2:
- boneless chicken (4-7 normal sized pieces)
- half cup of chopped green veggies
- 10 almonds
*meal macros: 24/32/11 (idk what that means...but he wrote it, so)
*alternative: 3-4 kabobs

Meal 3: pre workout
- 2 slices of crust free bread
- 6 egg whites
- half cup of chopped green veggies
- 1 cup of black coffee
*meal macros: 23/17/5

Meal 4: post workout
- 2-3 seekh kababs
- half cup of chopped green veggies
- 1 fist sized baked potato
- 1 tbsp of natural peanut butter
*meal macros: 24/26/6

Meal 5:
- grilled chicken chest piece
*meal macros: 32/3/3.5

Meal 6: before bed
- 24 pistachios
*meal macros: 3.5/4.7/7.5

livingleanlivingclean

Wow. You paid for that?

artluv22

livingleanlivingclean wrote: »

Wow. You paid for that?

nope, he just gave it to me. I told him I posted the plan and he said ok. what do you think?

livingleanlivingclean

The workouts look terrible, the food looks worse, and the "meal prep" guidelines are contradictory and/or ridiculous

artluv22

livingleanlivingclean wrote: »

The workouts look terrible, the food looks worse, and the "meal prep" guidelines are contradictory and/or ridiculous

Yikes. Please elaborate. Also send recommendations

PatriNina

It all looks... unnecessary.

Edit to add: too many arbitrary rules with little to no positive effects when compared with a "meal plan" that you can come up with on your own, while staying within your daily calorie goal.

Chef_Barbell

livingleanlivingclean wrote: »

The workouts look terrible, the food looks worse, and the "meal prep" guidelines are contradictory and/or ridiculous

So much this.

GrumpyHeadmistress

"Kale is your friend".

Really, it's never sent me a birthday card.

amyepdx

What if you don't want to go to Subway for lunch?

kshama2001

What the heck does "normal sized pieces" mean?

- boneless chicken (4-7 normal sized pieces)

kshama2001

Thread in Debate saying studies were finding there's nothing magic about HIIT: http://community.myfitnesspal.com/en/discussion/10572603/short-high-intensity-debunked#latest

livingleanlivingclean

kshama2001 wrote: »

What the heck does "normal sized pieces" mean?

- boneless chicken (4-7 normal sized pieces)

kshama2001 wrote: »

What the heck does "normal sized pieces" mean?

- boneless chicken (4-7 normal sized pieces)

Breast? Thigh? Skin on? Skin off?

WendyLeigh1119

Good lord. The only thing I can pick out as useful there is 5 strength workouts and 2 cardio. But any kind will do. And then follow CICO eating whatever you please and eating back at least 50% of exercise calories. Be sure to allow 1 to 2 days of real rest if doing 5 days per week exercise.

sardelsa

I commented on your other thread about keeping it simple. Ya this is just overly complicated for no reason.

The exercise programming and meal plan is definitely not good, you would be much better off following an established lifting program and tracking your intake with MFP and eating a balanced diet and hitting your calories/macros with food you will actually enjoy.