Diet/gym opinions,modifications please?

[szach]

Hey there, I have been on this diet since December and need a chance already. Been on the workout plan for 4 weeks. Need to change it a tad. Would like different opinions on it!

Can I get some opinions on this diet as a cutting diet? How can I alter it to atain a more favorable cut? I wouldn't mind alternate food suggestions, they are very welcome over here!

As well as advice or changing up of my workout plan? Do you see anything that needs tweaking?

I'm starting up an extra mile or two, or three of cardio in the mornings, probably just a brisk walk on incline until it dries up outside and I can hit the pavement.

I have attached pictures of a layout of my diet and exercise plan. Feel free to manipulate it and give any advice.

I eat every 2-3 hours, usually 2 on the button.

Currently Supplementing : Glutamine, CLA, Glucosamine, Multi-vitamin, Aloe Vera Juice, and protein shakes where needed.
Will use Ephed/Caff stack before workouts when needed.

Considering Clen, BUT, would need everything else to be perfected first, diet/workout, etc.


No physical limitations or issues that would prevent me from doing anything.


STATS - 135 18%BF 5'3
I AM FEMALE


I am very active, my fight forest fires in the summer, and work in a high volume nightclub in the winter. As well as a being a university student, I recently started modelling. I balance a very busy life, and often double book myself, but ALWAYS make time for the gym.

Have a home gym and have access to the following (it is also listed at bottom of workout plan):

Eliptical, Treadmill, Bike
Punching Bag
Squat Rack -big bar & enough plates for me
DB rack up to 70lbs
Flat/incline bench
Infinity workout station
Exercise ball

[Not sure if I left anything out, if you have any questions please ask!
Thanks guys! Really appreciate this!!

 

[Welter]

Ill let the experts chime in but to my non expert eye doesnt look like nearly enough calories. I know your a woman and see your weight but caloric intake looks awfully low to me. Especially for someone who's pretty active. I was one of those people that always thought eating a salad and low carbs would help me lose weight and it did to a certain extent but i really started to see much better results when i started eating properly and working out hard. I went from approx 1500 calories a day to about 2200 and am seeing much better results.

 

[3J]

yea the caloric intake is low.. you look very good in your avi.. where do u wanna be? what percentage?

 

[3J]

sounds like ur in need of a modified carb cycle... which takes alotta work..

im in finals right now.. remind me on monday about this thread.. ill get you worked up on what u need...

 

[Miss Muscle]

It's hard to see your diet. How many calories are you intaking right now?

 

[3J]

under 1200 from the looks of it mm

 

[szach]

yea the caloric intake is low.. you look very good in your avi.. where do u wanna be? what percentage?

I'm at 17% in my profile, I'm probably sitting at 18 or 19 right now.

I would like to get to 15%.

My calorie intake is under 2000 yes. 1150 us I think?

 

[3J]

I'm at 17% in my profile, I'm probably sitting at 18 or 19 right now.

I would like to get to 15%.

My calorie intake is under 2000 yes. 1150 us I think?

it's low, that's for sure... we have to get u to the right caloric intake..

but as i said earlier.. this week is bad for me.. u have my word ill give u my personal attention next monday.. just remind me of this thread ok?

 

[szach]

it's low, that's for sure... we have to get u to the right caloric intake..

but as i said earlier.. this week is bad for me.. u have my word ill give u my personal attention next monday.. just remind me of this thread ok?

Hey!

 

[3J]

thx for the reminder.. im in class right now.. ill get to u tnite sweety

 

[3J]

ok... looks like i have time to get started..

first thing i need you to do is take that graphic of your diet and write it out.. writie it out with time of meal, pro/fat/cal/carb of every meal and portion size.. also add where in the day you have your workout.. if you need an example, go to the link in my free diet advice thread, i have sample diets put up in the context of how i want u to do it.. dont forget daily totals...

 

[szach]

Thanks buddy! Here you go, wrote er out for you. Its a bit different than the graphic as Ive changed a couple things as per advice of others

8am
1/4 cup rolled oats 4/20/2/114
8 egg whites 28/0/0/112
fish oil 0/0/1/9
32/20/2/235

10am
half avacado 3/8/13/161
1tsbp almdd or pnt butter 5/4/6/90
rice cake 1/7/0/32
9/19/19/283

12am - preworkout
chicken breast 30/2/1/137
brown long grain rice (50g uncooked) 2/19.5.5/91
spinach(couple cups) 1/3/0/16
dressing of choice(from kraft line, highest macros for dressing will be -->) 0/4/3.5/48
fishoil 0/0/1/9
33/28.5/5/301

3pm-330pm post
protein shake 27/2/0/116
8ounces of apple juice .3/29/0/117
2 ounces aloe vera juice 0/1/0/4
27.3/32/0/237

5pm
4 ounces top sirloin steak 43/0/8.2/246
greens of choice (usually spinach) 1/3/0/16
dressing of choice(from kraft line, highest macros for dressing will be -->) 0/4/3.5/48
fishoil 0/0/1/9
44/7/12.7/319

8pm
shake 27/2/0
OR Carb free protein pancakes (eggwhites/pro powder/vanilla/cottage cheese) same macros as shake.
OR eggwhites (1 cup) 28/0/0
27/2/0/116

with the cheat if i NEEED chocolate is a fat free fudgesicle, really at any time during the day or at the very worst right after last meal.
4/11/0/60


176.3/119.5/41<---grams
705.2/478/284.9/1550
45.5%/30.8%/18.4%

 

[3J]

Thanks buddy! Here you go, wrote er out for you. Its a bit different than the graphic as Ive changed a couple things as per advice of others

8am
1/4 cup rolled oats 4/20/2/114
8 egg whites 28/0/0/112
fish oil 0/0/1/9
32/20/2/235

10am
half avacado 3/8/13/161
1tsbp almdd or pnt butter 5/4/6/90
rice cake 1/7/0/32
9/19/19/283
either go pro/fat or pro/carb.. not carb/fat.. big no no
12am - preworkout
chicken breast 30/2/1/137
brown long grain rice (50g uncooked) 2/19.5.5/91
spinach(couple cups) 1/3/0/16
dressing of choice(from kraft line, highest macros for dressing will be -->) 0/4/3.5/48
fishoil 0/0/1/9
33/28.5/5/301

3pm-330pm post
protein shake 27/2/0/116
8ounces of apple juice .3/29/0/117
2 ounces aloe vera juice 0/1/0/4
27.3/32/0/237
is this pwo??
5pm
4 ounces top sirloin steak 43/0/8.2/246
greens of choice (usually spinach) 1/3/0/16
dressing of choice(from kraft line, highest macros for dressing will be -->) 0/4/3.5/48
fishoil 0/0/1/9
44/7/12.7/319
that "dressing of choice" bugs me.. how about olive oil and vinegar??
8pm
shake 27/2/0
OR Carb free protein pancakes (eggwhites/pro powder/vanilla/cottage cheese) same macros as shake.
OR eggwhites (1 cup) 28/0/0
27/2/0/116
i would eat the steak last.. and move this up
with the cheat if i NEEED chocolate is a fat free fudgesicle, really at any time during the day or at the very worst right after last meal.
4/11/0/60


176.3/119.5/41<---grams
705.2/478/284.9/1550
45.5%/30.8%/18.4%

your caloric intake looks decent...

do you have planned refeeds??

 

[szach]

your caloric intake looks decent...

do you have planned refeeds??

Yes it's pwo.

I alternate in Krafts line of dressings,

these macros are per tbsp.

ranch
.1/6/0/25

italien
0/1/0/5

poppyseed
.2/4/3.5/45

cesear
.4/5/.2/20

These help me keep my sanity while still eating the same meals everyday.

I havent tried Olive oil and vinegar, maybe i will.


I have no planned refeeds, not even very familiar with that concept.

 

[3J]

in a refeed... you take up yoru caloric level by about another 300 calories in your case.. u overload on complex carbs and drop your fats to nothing.. u do this every 7 days and it refreshes your leptin levels.. which directly relates to fat loss...

 

[szach]

Ok! I'll give that a shot. Fire season has started now! I will update in a while! Great advice, thank you very much.