Weekly exercise

briniepoo

Hi there

Just wondering if people could comment on my workout plan. I want to lose weight and get in shape.
Basically, I have been the same weight for almost 3 years, between 70-73 kgs. I want to get down to 65kgs.
I live in Japan, so alot of the food I eat may not be in the calorie database, so I tend to find the closest substitute. Or I just add calories. I also have school lunches, which fortunately write the calories down. I basically eat around 1600-1900 with exercise, or 1400-1500 on rest days.

To lose weight and get in shape, this is my weekly workout. I am also recovering from ACL reconstruction, so I am limited at the moment to what exercise I can and cant do. I tend to underestimate my burned calories cause I am not sure if my speed etc is correct.

Monday 1600-1900
30 min med to fast walk to school and back.
20 min swimming. 5 sets of 3 laps freestyle. 10-20 min free swim.
Fitday says 300 calories all together

Tuesday 1600-1900
30 min med to fast walk to school and back.
40-60 min weight training legs and arms
25 min stationary bike 80-90 rpm 13.5 km. Bike says 220 calories
Fitday says all together 400~

Wednesday 1600-1900
30 min med to fast walk to school and back.
20 min swimming. 5 sets of 3 laps freestyle. 10-20 min free swim.
Fitday says 300 calories all together

Thursday 1600-1900
30 min med to fast walk to school and back.
40-60 min weight training legs and arms
25 min stationary bike 80-90 rpm 13.5 km. Bike says 220 calories
Fitday says all together 400~

Friday 1600-1900 I also have alcohol. 2-4 Glasses of whiskey and coke.
30 min med to fast walk to school and back.
20 min swimming. 5 sets of 3 laps freestyle. 10-20 min free swim.
Fitday says 300 calories all together

Saturday and Sunday
Restdays
1400-1600

So what do people think? I have used this plan for about 1 month and haven't really lost any weight. Am I eating to little or too much? Underestimating my burned calories too much?

ChrisLindsay9

I think this is a really good fitness program. If this is convenient for you, then I wouldn't change anything.

Looking over your diary, it's a bit of challenge to get a read on how you're doing since you have the "quick add" calories, but I understand why you have to do that because of what you stated.

I guess the only thing I would suggest is to try and make a conscious effort to eat a bit more calories from protein sources (more sushi! haha) and a little less from carb sources. I think your calories is fine. Just a re-allocation of sorts from carbs to protein. I think this will help you drop bodyfat, as well as support your fitness goals.

Keep up the great work!

briniepoo

Opps, sorry for taking so long in replying!! Thanks for the tips, I shall try and up my protein intake!!

Nicolee_2014

That weekly exercise looks great! Keep it up.

More protein for sure