Rate My Plan + What Do I Do On Non-Workout Days?
Triplesget
Posts: 66
Hey everyone! After a big discussion with you a while back, I now have a new plan that, so far, feels like it's going fine. Let me fill you in on it, and if you have anything to say then let me know!
Breakfast:
3 scrambled egg whites
1/4 cup of mix berries
1 protein bar
Snack:
2 scoops of protein shake
2 tbsp of peanut butter
1/4 cup of cashews
Lunch:
1 fillet of grilled fish
Dinner:
8 oz of grilled chicken
2 medium sized bake potatos
2/3 cup of green peas
Breakfast:
3 scrambled egg whites
1/4 cup of mix berries
1 protein bar
Snack:
2 scoops of protein shake
2 tbsp of peanut butter
1/4 cup of cashews
Lunch:
1 fillet of grilled fish
Dinner:
8 oz of grilled chicken
2 medium sized bake potatos
2/3 cup of green peas
0
Replies
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I mean, every day?0
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(Continued)
I work out for 1 hour + per day (except Sundays). My workout plan is as follows:
Week 1:
Mon: arms, Wed: legs, Fri: arms
Week 2:
Mon: legs, Wed: arms, Fri: legs
Every other day including Saturday I workout my midsection (chest, back, abs, shoulders, triceps)
Also, each day I do thirty minutes of cardio. Walking for four minutes, jogging for one, but every two weeks I'll increase jogging and decrease walking times.0 -
My thought is that this is a calorie-counting website, so quite a few people will be wondering about calories, exercise, statistics, goals etc0
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So for your snack, what do you do with the protein? Mix it with the peanut butter?
And for lunch, do you genuinely just eat some fish? Nothing else with it?
Dinner - 2 medium sized potatoes? why not one? I apologize I wasn't part of the original discussion, is there a reason you'd need to have 2?0 -
(Continued)
I'm currently getting 1,981 calories (not counting what I lose working out), and am getting 184 grams of carbs, 57 grams of fat, and 196 grams of protein, putting me at a percentage split of 36/25/39.
I'm open to all opinions, criticisms, and critiques, so please let me know what you think!
I started last week at 315 pounds, and now I'm sitting at 302, although I probably just lost water weight.
Also, what should I do on Sundays, when I'm not working out? Should I lower my calorie intake?0 -
My thought is that this is a calorie-counting website, so quite a few people will be wondering about calories, exercise, statistics, goals etc
I didn't have them in yet, sorry about that.
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So for your snack, what do you do with the protein? Mix it with the peanut butter?
And for lunch, do you genuinely just eat some fish? Nothing else with it?
Dinner - 2 medium sized potatoes? why not one? I apologize I wasn't part of the original discussion, is there a reason you'd need to have 2?
I have the shake plain with water, but could mix the peanut butter in--I just don't. Also, yes, that is all I have for lunch, though I could have my cashews with the fish instead of with my shake. Yes, I do have two potatos--it puts my in closer and better to my calorie goal and my carbohydrate goal and helps everything fill out well.0 -
I mean, every day?
EVERY day.0 -
I mean, every day?
EVERY day.
Boring and unsustainable...that's my 100% honest opinion, no snark intended.0 -
Also, I plan on cutting my calories down if / when I start to plateau, or when I've lost a good amount of weight (20-25 lbs).0
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I mean, every day?
EVERY day.
Boring and unsustainable...that's my 100% honest opinion, no snark intended.
Yeah, I understand that, and thanks. I know it sounds like something easy to just fall off of, but if I feel myself falling off I've got a support system of people built up around me now to help me get through it, and I'll just restructure my plan and probably throw in more variety while still maintaining around or exactly the same numbers. 0 -
Your workout plan isn't efficient. Working out arms is great for bodybuilders, and fairly pointless for everyone else. Try to stick with compound exercises -- you'll get plenty of arm work.
For example, rows are great for your biceps. Bench press (or push-ups) are great for your triceps.
And if you're working legs, try to do things that include glutes, like squats or lunges.
The more muscles you can include at once, the better.
(edit: I eat the same thing every day. It's totally sustainable if it's things you like. Just make sure you're getting all the nutrients you need.)0 -
Your workout plan isn't efficient. Working out arms is great for bodybuilders, and fairly pointless for everyone else. Try to stick with compound exercises -- you'll get plenty of arm work.
For example, rows are great for your biceps. Bench press (or push-ups) are great for your triceps.
And if you're working legs, try to do things that include glutes, like squats or lunges.
The more muscles you can include at once, the better.
(edit: I eat the same thing every day. It's totally sustainable if it's things you like. Just make sure you're getting all the nutrients you need.)
Already working squats and lunges on my leg days and have bench press and push ups on my arm days. I left my workout stuff pretty vague, but that's mostly because I just wanted to try to keep it as simple and informing as I could.0 -
Amen to this!Your workout plan isn't efficient. Working out arms is great for bodybuilders, and fairly pointless for everyone else. Try to stick with compound exercises -- you'll get plenty of arm work.
For example, rows are great for your biceps. Bench press (or push-ups) are great for your triceps.
And if you're working legs, try to do things that include glutes, like squats or lunges.
The more muscles you can include at once, the better.
(edit: I eat the same thing every day. It's totally sustainable if it's things you like. Just make sure you're getting all the nutrients you need.)0 -
Your workout plan isn't efficient. Working out arms is great for bodybuilders, and fairly pointless for everyone else. Try to stick with compound exercises -- you'll get plenty of arm work.
For example, rows are great for your biceps. Bench press (or push-ups) are great for your triceps.
And if you're working legs, try to do things that include glutes, like squats or lunges.
The more muscles you can include at once, the better.
(edit: I eat the same thing every day. It's totally sustainable if it's things you like. Just make sure you're getting all the nutrients you need.)
Also, thanks for the confidence boost on eating the same thing every day. Everything in my meal plan is something I absolutely love to eat, and I'm hitting my nutrients just fine.0 -
Can you explain the logic of skipping squats and lunges? Not trying to be a snark but my understanding is coming up shortYour workout plan isn't efficient. Working out arms is great for bodybuilders, and fairly pointless for everyone else. Try to stick with compound exercises -- you'll get plenty of arm work.
For example, rows are great for your biceps. Bench press (or push-ups) are great for your triceps.
And if you're working legs, try to do things that include glutes, like squats or lunges.
The more muscles you can include at once, the better.
(edit: I eat the same thing every day. It's totally sustainable if it's things you like. Just make sure you're getting all the nutrients you need.)0 -
Can you explain the logic of skipping squats and lunges? Not trying to be a snark but my understanding is coming up shortYour workout plan isn't efficient. Working out arms is great for bodybuilders, and fairly pointless for everyone else. Try to stick with compound exercises -- you'll get plenty of arm work.
For example, rows are great for your biceps. Bench press (or push-ups) are great for your triceps.
And if you're working legs, try to do things that include glutes, like squats or lunges.
The more muscles you can include at once, the better.
(edit: I eat the same thing every day. It's totally sustainable if it's things you like. Just make sure you're getting all the nutrients you need.)
I think he's saying to include them, not to exclude them.0 -
So for your snack, what do you do with the protein? Mix it with the peanut butter?
And for lunch, do you genuinely just eat some fish? Nothing else with it?
Dinner - 2 medium sized potatoes? why not one? I apologize I wasn't part of the original discussion, is there a reason you'd need to have 2?
I have the shake plain with water, but could mix the peanut butter in--I just don't. Also, yes, that is all I have for lunch, though I could have my cashews with the fish instead of with my shake. Yes, I do have two potatos--it puts my in closer and better to my calorie goal and my carbohydrate goal and helps everything fill out well.
So here's my take - and it's up to you how you feel about it - but why carb load at night?
Carbs are energy basically . . . they WILL NOT store as fat as many people say, but really carb loading at night is a little pointless.
When do you work out? If you work out in the morning, I'd have some carbs in the morning
I work out in the morning before work, here is my breakfast
2 egg whites
half - ish of a red and green pepper
1/4 of a red onion
1/4 cup of shredded cheese
2 slices of bacon (or turkey bacon)
salsa
small, whole grain tortilla
It's like a breakfast burrito and it comes it at around 350 calories. You can skip the bacon if you don't want to add those calories.
Carbs in the morning can help fuel you for the day - carbs at night really won't be needed. Just a thought.0 -
Can you explain the logic of skipping squats and lunges? Not trying to be a snark but my understanding is coming up shortYour workout plan isn't efficient. Working out arms is great for bodybuilders, and fairly pointless for everyone else. Try to stick with compound exercises -- you'll get plenty of arm work.
For example, rows are great for your biceps. Bench press (or push-ups) are great for your triceps.
And if you're working legs, try to do things that include glutes, like squats or lunges.
The more muscles you can include at once, the better.
(edit: I eat the same thing every day. It's totally sustainable if it's things you like. Just make sure you're getting all the nutrients you need.)
Uh, well the person you quoted didn't say to skip squats and lunges...0 -
So for your snack, what do you do with the protein? Mix it with the peanut butter?
And for lunch, do you genuinely just eat some fish? Nothing else with it?
Dinner - 2 medium sized potatoes? why not one? I apologize I wasn't part of the original discussion, is there a reason you'd need to have 2?
I have the shake plain with water, but could mix the peanut butter in--I just don't. Also, yes, that is all I have for lunch, though I could have my cashews with the fish instead of with my shake. Yes, I do have two potatos--it puts my in closer and better to my calorie goal and my carbohydrate goal and helps everything fill out well.
So here's my take - and it's up to you how you feel about it - but why carb load at night?
Carbs are energy basically . . . they WILL NOT store as fat as many people say, but really carb loading at night is a little pointless.
When do you work out? If you work out in the morning, I'd have some carbs in the morning
I work out in the morning before work, here is my breakfast
2 egg whites
half - ish of a red and green pepper
1/4 of a red onion
1/4 cup of shredded cheese
2 slices of bacon (or turkey bacon)
salsa
small, whole grain tortilla
It's like a breakfast burrito and it comes it at around 350 calories. You can skip the bacon if you don't want to add those calories.
Carbs in the morning can help fuel you for the day - carbs at night really won't be needed. Just a thought.
I'm done eating before 6:00 PM, so I don't really often think about it at night, but I guess so far I carb up later because it's what I'm more accustomed to, but I don't have any problem with considering loading up earlier rather than later.0 -
try to do things that include glutes, like squats or lunges
Does not mean exclude.0 -
try to do things that include glutes, like squats or lunges
Does not mean exclude.
I second this. Include =/= exclude.0 -
If you're new to tracking your food/calories I would not radically change your diet initially. Eat pretty much like you normally would and see where you're at. Using a tool like MFP increases your consciousness around what and how much you're eating. As you strive to meet your calorie goal you will naturally gravitate towards less calorie dense and more satisfying foods. The point is cultivating a new lifestyle.
As others posting here have alluded, goal setting is KEY! Once you have identified your long term and intermediate goals to get you there you will find your thinking about eating and physical activity changing. No longer will you be exercising, you will be training towards your goal(s). No longer will you be dieting, you will be fueling your body to support your training toward your goal(s). Body transformation is a BIG job (hardest thing I've ever done!). Break it up into pieces and conquer them all!
It sounds like you might be a little new to strength training. Splitting up the body into separate workouts is very popular right now, especially in bodybuilding. This allows higher intensity workouts with sufficient time between sessions for recovery. That's fine if you're a seasoned trainer in good condition. Starting out, I have found that going old school (think Steve Reeves and Arnold Schwarzenegger back in the day) and doing full body workouts every other day at a lower intensity reduces the risk of injury and allows plenty of opportunity to gain skill at training. Sounds like you're spot on with your cardio doing the walk/run split. Check out C25K as a nice template for getting your running dialed in. The best advice for both strength and cardio training is start at VERY LOW intensity and build SLOWLY. Progression is the name of the game, but don't get greedy. Being overly sore is no fun and an injury will set you back days, weeks, or even months. Consistency will get you to your goals.
Oh, yeah...no workout days. I gave up on them. I workout everyday, but I give one day a week to do whatever fun thing I want to do. I often try out new exercises that are complex (I'm pretty awkward and clumsy). Sometimes I swing a hammer around like a gada mace. Do something that's training, but that's fun for you. It's kinda like an exercise "cheat day."
Oh...and one more thing. You're going to fall off the wagon. That is to say, you're going to go over your calorie goal for the day and/or not exercise (it WILL happen). Don't beat yourself up over it. It's just one day. Kick *kitten* tomorrow! Good luck!0 -
i'd spread the potatoes out so you have some carbs with each meal, and consider replacing one potato with half a bagel or oats, which are very healthy. add some red bell peppers and broccoli - they're very low in calories but full of vitamins C and A. some days you can replace your meats with non-fat or low-fat greek yogurt.
and be careful that you don't cut your calories too low. if that's the case, you'll lose muscle, not just fat, and that will mean you burn less calories.0 -
If you're new to tracking your food/calories I would not radically change your diet initially. Eat pretty much like you normally would and see where you're at. Using a tool like MFP increases your consciousness around what and how much you're eating. As you strive to meet your calorie goal you will naturally gravitate towards less calorie dense and more satisfying foods. The point is cultivating a new lifestyle.
As others posting here have alluded, goal setting is KEY! Once you have identified your long term and intermediate goals to get you there you will find your thinking about eating and physical activity changing. No longer will you be exercising, you will be training towards your goal(s). No longer will you be dieting, you will be fueling your body to support your training toward your goal(s). Body transformation is a BIG job (hardest thing I've ever done!). Break it up into pieces and conquer them all!
It sounds like you might be a little new to strength training. Splitting up the body into separate workouts is very popular right now, especially in bodybuilding. This allows higher intensity workouts with sufficient time between sessions for recovery. That's fine if you're a seasoned trainer in good condition. Starting out, I have found that going old school (think Steve Reeves and Arnold Schwarzenegger back in the day) and doing full body workouts every other day at a lower intensity reduces the risk of injury and allows plenty of opportunity to gain skill at training. Sounds like you're spot on with your cardio doing the walk/run split. Check out C25K as a nice template for getting your running dialed in. The best advice for both strength and cardio training is start at VERY LOW intensity and build SLOWLY. Progression is the name of the game, but don't get greedy. Being overly sore is no fun and an injury will set you back days, weeks, or even months. Consistency will get you to your goals.
Oh, yeah...no workout days. I gave up on them. I workout everyday, but I give one day a week to do whatever fun thing I want to do. I often try out new exercises that are complex (I'm pretty awkward and clumsy). Sometimes I swing a hammer around like a gada mace. Do something that's training, but that's fun for you. It's kinda like an exercise "cheat day."
Oh...and one more thing. You're going to fall off the wagon. That is to say, you're going to go over your calorie goal for the day and/or not exercise (it WILL happen). Don't beat yourself up over it. It's just one day. Kick *kitten* tomorrow! Good luck!
Thank you! I greatly appreciate all of this! 0 -
Hard for me to judge this type of diet, because I'd personally be starving. I need a lot more veg to round out meals and feel fuller. I tend to sneak lots of dark leafy greens into everything for a healthful low-cal filler. I know you say you enjoy all those foods, but it just seems so sparse...0
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Hard for me to judge this type of diet, because I'd personally be starving. I need a lot more veg to round out meals and feel fuller. I tend to sneak lots of dark leafy greens into everything for a healthful low-cal filler. I know you say you enjoy all those foods, but it just seems so sparse...
I legitimately end up full at the end of the day, and it feels great. 0 -
I just wanted to throw this question out there quickly: is there anything I should do differently if I'm looking mostly to lose weight rather gain muscle? If I gain muscle then I take that simply as a plus from it all.0
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