My eating and exercise plan.. opinions please!

Discussion in 'Fitness Health and Exercise' started by Caz, 11 November 2009 Social URL.

  1. Caz

    Caz Slimming down the aisle

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    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?
     
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  3. Rock'n'Roll Diva

    Rock'n'Roll Diva New Member

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    Diet:
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    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
     
  4. Caz

    Caz Slimming down the aisle

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    Diet:
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    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!
     
  5. amm451

    amm451 Do Over

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    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
     
  6. Caz

    Caz Slimming down the aisle

    Posts:
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    Start Weight:
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    Diet:
    Calorie Counting / SML / Orlistat
    Hey! How are you? SW recipes?

    I'm back in Birmingham for uni now, came back the end of Sept :)
     
  7. amm451

    amm451 Do Over

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    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!
     
  8. Caz

    Caz Slimming down the aisle

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    Start Weight:
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    Current Weight:
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    Lost(%):
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    Diet:
    Calorie Counting / SML / Orlistat
    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?
     
  9. amm451

    amm451 Do Over

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    Diet:
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    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. marcoyap119

    marcoyap119 Member

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    try to spread your meals to 5 times a day. it will keep you metabolism rate at a higher level all day long.
     
  11. Justin

    Justin Banned

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    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.
     
  12. girloutdoors

    girloutdoors Full Member

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    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.
     
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