• Upgrades have been completed! Including conversations, 😁😎🏀⚾⚽ Emojis and more.. Read more



My eating and exercise plan.. opinions please!

Caz

Slimming down the aisle
#1
Ok, so I've been doing the Cambridge Diet and lost 2 stone but due to finances I'm moving over to healthy eating and an exercise plan. Here's what I've put together, what do you guys think?

Gym plan is HIIT alternating every minute. Starting week 1 at 12 minutes, adding a minute each week up until 20 minutes. Followed my at least 15 minutes of jogging. On off days I might do swimming, a fitness class, or just yoga or something.

Monday
Gym
Breakfast - Weetabix with skimmed milk
Lunch - Omelette made with 4 egg whites, shredded low fat cheese and diced lean ham. Serve with two slices of whole-wheat toast
Dinner - Mince in tomato sauce with brown rice and vegetables

Tuesday
Gym
Breakfast - Weetabix with skimmed milk
Lunch - Sandwich with either lean ham or meat, chicken, steak, turkey, tuna fish or salad.
Dinner - Tuna Pasta Bake

Wednesday
No gym
Breakfast - Fruit Salad Mixed fruit in a small bowl
Lunch - Sandwich with either lean ham or meat, chicken, steak, turkey, tuna fish or salad.
Dinner - Chicken Breast served with baked Potato and mixed vegetables

Thursday
Breakfast - Weetabix with skimmed milk
Lunch - Omelette made with 4 egg whites, shredded low fat cheese and diced lean ham. Serve with two slices of whole-wheat toast
Dinner - Mince in tomato sauce with brown rice and vegetables

Friday
Gym
Breakfast - Weetabix with skimmed milk
Lunch - Tuna Salad – Half a tin of water, tsp of fat free mayo with lettuce, and tomato.
Dinner - Tuna Pasta Bake

Saturday
No gym
Breakfast - Fruit Salad Mixed fruit in a small bowl
Lunch - Tuna Salad – Half a tin of water, tsp of fat free mayo with lettuce, and tomato.
Dinner - Chicken Breast served with Sweet Potato and mixed vegetables

Sunday
No gym
Breakfast - Omelette - 4 egg whites and 1 yolk, grated ham, grated low fat cheese.
Lunch - Sandwich with either lean ham or meat, chicken, steak, turkey, tuna fish or salad.
Dinner - Baked salmon, and vegetables

Tried to limit the carbs that I have on rest days.

What do you guys think?
 
Get Rid of this ad and join in on the conversation for free today! Tap here!
#2
Well done on your weight loss so far hun, and kudos on losing it on the Cambridge Diet-I admire anyone that can do a total meal replacement diet, ya got minerals gal!
Food looks pretty tasty, though I'd maybe add a tad more fruit and veg. Have you given any thought to using protein shakes on gym days? If you get the right brand and flavour they are damn yummy and give you bags of energy
 

Caz

Slimming down the aisle
#3
I was thinking of adding fruit mid morning and mid afternoon. I've got a bad metabolism because of thyroid issues, so it needs all the help it can get! Would be big serving of veg with main meals. I was maybe thinking about protein shakes, I don't know anything about them though really!
 
#4
Hello stranger!!! Good to see you back - yeah it looks good - be careful of your evening carbs - They are the ones I avoid! I don't do well with wheat so couldn't follow what you are doing - have you looked at SW recipes for some ideas? might help so you don't get bored!

Are you still in London or are you back home?

Gym plan looks good. I have been doing an interval program on the treadmill and today ran at 15.5 I had the biggest grin in the world lol

Keep in touch mrs xx
 

Caz

Slimming down the aisle
#5
Hey! How are you? SW recipes?

I'm back in Birmingham for uni now, came back the end of Sept :)
 
#6
haha I remember you saying something about that!!! Hows it going? My head is away with it - what are you studying?

I'm doing ok - operation date has been put back so about to go on holiday for a few weeks and hope someone gets sick as I am first on the waiting list!

on the Sw pages there's a recipe section - it will help you get loads of variety!
 

Caz

Slimming down the aisle
#7
Yeah it's going well, I think!! I do Event Management, final year now! :D

Operation? I probably knew this, but remind me!

Cool I'll take a looksie, thanks! :)

How's your dieting going?
 
#8
At the moment its not lol! operation is to remove fibroids - hence being back on CD for a few weeks to loose it quickly date keeps going back grrr
 
#10
I agree with the post above. At least on your workout days, try to add an extra 2 snack meals in between your main meals. Even if its just fruit or a protein shake like others have suggested. This is because on the days you workout you need those extra nutrients to help your body repair quickly in time for the next gym session.


Protein powders are pretty simple really, USN and maximuscle probably do the best quality powders. First though, Id see if its possible to get a higher intake from whole food sources, as this is always best.

Eggs, milk, small handful of mixed nuts, reduced salt/sugar baked beans, cottage cheese, tuna and salmon are all great sources of protein. Try to get some of these in between for snacks.

A favourite of mine is half a tin of tuna and a tablespoon of cotage cheese, mixed together. Looks awful but I think it tastes pretty good!


Other than that your plan looks very smart and effective.
 
#11
I wouldn't bother with protein shakes, really not necessary for you at this point.

Basically work out how many cals you want to give yourself each day and go for a split of something like:

20% Breakfast
15% Mid am snack
25% lunch
15% Mid pm snack
25% Dinner

Then get maybe 40%+ of your calories from carbs. You're not doing enough exercise to warrant getting over excited about high carb intake and protein shakes.

Then plan your meals to keep them fairly low GI - ie. carbs should be complex carbs. Fruit is actually often not great as it can spike sugar levels.
 


Similar threads