What do you think??

Ashleebee1995

Hello,

Any advice or help? Any changes?

I’m going on holiday in 10 weeks. I’m looking to lose possible a stone.
I’ve got 3 social events in the 10 weeks where I will be drinking alcohol and eating off plan.
I’m currently 71kg
Height: 5’6

Training plan:
M - full body
T- cardio
W- full body
T- cardio
F - full body
S - light cardio (dog walk)
S - rest

Calories & marcos:
Calories - 1700
Protein- 110grams
Carbs - 185grams
Fats - 50gram

A normal day eating (say a Monday) would be:

Breakfast - overnight oats (50g rolled oats, 10g protein powder, 100ml almond milk)
AM snack - 5 ryvita multi seed flatbread crackers with 100g cottage cheese
Lunch - 2 chicken sausages, 70g whole meal pasta with 15g pesto
PM snack - 80g pineapple & 20g almond nuts.
Tea - 150g rump steak with 200g sweet potato mash and 1 poached egg.


Thanks

tinkerbellang83

14 pounds in 10 weeks might be a bit of an unreasonable expectation when you're just above a healthy weight for your height, it's a pretty aggressive rate of loss, you can probably expect to lose a couple of pounds of water weight initially and then average around 0.5-1lbs per week for a healthy rate of loss.

If I were in your position I'd be focusing more on body composition than actual weight, keeping your calories at a small deficit (0.5lbs per week), ensuring adequate protein and doing a progressive overload program for those 10 weeks will ensure you're fueling your exercise, reducing body fat slowly and maintaining muscle which will help you appear more defined.

Also referring to it as eating off-plan, rather than thinking of it as off plan, plan it into that week, weight management isn't a temporary thing and there are always going to be nights out, work functions, family gatherings, etc where you might eat differently than you do at home. If you look at your calories over the week rather than each day you can normally factor these things in without them having any adverse effect on weight loss, learning this early, makes maintenance a lot easier to manage.

Justin_7272

Your macros are in line. Are you running a workout plan? "Full body" is vague. And what is your typical cardio session?

Based on your stats I don't think losing a stone is necessary, and given your time limit would be considered unhealthy. I'd suggest a good lifting program.

PAV8888

Fruit and vegetables deficient. I see one point something a day instead of more than 5 a day!

And a bit aggressive, of course. As both posters above have mentioned.

Don't lose for a vacation. Lose for YOU!!!

Ashleebee1995

Justin_7272 wrote: »

Your macros are in line. Are you running a workout plan? "Full body" is vague. And what is your typical cardio session?

Based on your stats I don't think losing a stone is necessary, and given your time limit would be considered unhealthy. I'd suggest a good lifting program.

My friend is a PT who has helped me put a program together.

All 3 full body days differ in weight, reps and intensity. For example, a moderate weight full body day would consist of:

Squat - 4 sets, 15 reps
Assisted pull ups- 4 sets, 8-12 reps
Barbell incline bench press - 4 sets, 12 reps
Walking lunges- 4 sets
Preacher curl - 4 sets, 12-15 reps
Tricep pull downs - 4 sets, 12-15 reps
weighted v sits - 4 sets, 10-15 reps
&
30 minutes cardio

Cardio days usually last 45-60 minutes doing 2 or 3 different cardio I choose from stair master, running, cross trainer, watt bike or rower. Some cardio I do I HIIT, some LISS.

I’m not focused entirely on losing a stone because I know it’s a big ask. I think I’m more bothered about losing body fat and inches. Because of the weight training I don’t really weigh myself anymore due to muscle weighing more than fat.