ok! i need you to really put your diet in simple terms..20 (21 in 2 months)
BF: I***8217;m not sure***8230;last time I got it check a few months ago at my gym it was like 17% and I just used a website to calculate it for me and it told me 27%...so I***8217;m not exactly sure! But I have attached a photo so you can estimate what you think. The fat in my body is mainly in my lower stomach/abs/butt. (of course***8230;lol)
As far as my BMR and TDEE, I apologize but I was very confused on how to calculate that :/ And I figured if I didn***8217;t know what my BF was, I couldn***8217;t determine my BMR or TDEE accurately. So I hope the information I provide is of some kind of help!! :/ If not, I can try to go in my gym and have somebody help me with it, just let me know!
My goal is above all to be HEALTHY. Along with that I want to get TONED and also get my weight down to 115. I was a high school, college, all-star, and competitive cheerleader for 9 years and very in shape. This past year I took a year off and have gained weight due to lack of working out and eating right. This August I***8217;ll be a college cheerleader again and I***8217;m looking to get toned and in shape for the upcoming season/year. What I NEED to get stronger and more toned is my abdominals due to my position being a flyer and tumbler. I***8217;d also like to slim down and tone up my legs/butt/LOVE HANDLES area, which have gotten loose and I***8217;ve noticed more cellulite than usual. I***8217;m beginning to diet properly (or at least I think so***8230;or at least better than usual!) However, I***8217;ll think I***8217;m eating fine then I***8217;ll come to find out at the end of the day the percentage or carbs over powers the percentage or protein and fat (the protein is always higher than fat). That being said, another goal is to up my protein percentage and lower my fat and carbs. (I want about 40% protein, 30% carbs, 30% fat.) I am very serious about achieving these goals and I am very dedicated to it!!
DIET: I try to stay around 1200 to 1400 calories each day. I use the myfitnesspal app to calculate this for me.
I have had a very poor diet the last few months. It was my first time living away from home and basically the ***8220;freshman 15***8221; is no joke! I never ate when I woke up in the morning***8230;well afternoon because I am NOT a morning person which has slowed down my metabolism GREATLY. I***8217;d snack on junk food throughout the day and eat out most times. I also NEVER drank water. I would drink up to 3 sodas a day and eat right before bed which I know is bad. However, recently (I guess you could say the last two weeks and ESPECIALLY this last week) I have made a complete lifestyle change. I***8217;m not eating perfect but I***8217;m trying to eat as close to ***8220;clean***8221; as I can. The past 2 weeks or so my diet has consists of***8230;
Breakfast: Around 9:00am or 9:30am
I eat my breakfast as soon as I wake up.
2 eggs whites (sometimes I***8217;ll make an omlette and add chopping turkey and low fat cheese with 2% milk), 2 hard boiled eggs (I add a pinch or 2 of salt and pepper), whole wheat waffles (sometimes I***8217;ll add reduced fat peanut butter or fruit like blueberries or bananas), oatmeal, whole wheat English muffins (with reduced fat peanut butter), Regular Cheerios with fat free vanilla flavored Almond milk with bananas and blueberries. I make sure to drink at least one water bottle (about 2 cups) of water with my breakfast and sometimes maybe 1 cup of non-fat milk. Also, with my breakfast I try to eat some type of fruit in the morning (banana, blueberries, rasberries, peaches (rarely), apple) *I add cayenne pepper to pretty much everything now!
Snack: Around 10:30am or 11:30am
I***8217;ve been trying eat about 2 snacks (1 each hour) before I eat my lunch for the day. My snacks consist of***8230;
Almonds (lightly salted), Celery, Carrots, Banana, Blueberries, Rasberries, Apples, Celery (rarely), 1 Avacado, 1 Sargento light string cheese stick, Multigrain pretzel braided twists (one serving about 9 sticks), Kashi bars, Smart Balance light popcorn (1 cup), fat free sugar free yogurt (I***8217;ve tried Greek yogurt***8230;adding fruit to it and all and I cannot get myself to like it!!) or I***8217;ll make a smoothie with yogurt, some type of fruit and fat free milk.
Lunch: Around 1:00pm
I try to eat lunch about 3 hours after breakfast with 2 snacks in between each hour. My lunches consist of***8230;
Boarshead Ovengold sliced turkey breasts (about 2, sometimes 3 thin slices) on either Arnolds 100% whole wheat sandwich thins or whole grain english muffins. I put about 1 tsp of light mayo and I add romaine lettuce to it. With every lunch I try to add a vegetable which is usually carrots, celery, avocado, zucchini, squash, broccoli or a fruit (but I try to do a veggie). I***8217;ll add a kashi bar or light string cheese (pretty much one of those snack items I listed if just the sandwich and veggie doesn***8217;t fill me up) I also eat Boca original vegan burgers on Arnold 100% whole wheat sandwich thins as a bun with some type of veggie as a side. If I don***8217;t eat those (which those are usually the norm) I***8217;ll make a salad with romaine lettuce, very little light ranch and I***8217;ll add baked or grilled chicken)*I add Cayenne pepper to pretty much everything now!
(2 snacks listed previously anytime between 2:30pm to about 4:30 pm, it***8217;s never a set time)
Dinner: 6:45pm or 7:30pm (not a set time usually depending what time I run that evening)
I don***8217;t like to follow the ***8220;after 6pm rule.***8221; I***8217;ll usually have dinner no less than 2 hours before I go to sleep. I***8217;ll also 2 or 3 small snacks between the hours of lunch and dinner.) My dinners consist of***8230;
Baked/Grilled chicken (I always add a little salt and pepper), veggies (same veggies I***8217;ve previously mentioned added green beans). I do not like fish and try to stay away from red meat so I***8217;m always eating chicken as dinner which can get kind of boring but I***8217;ll eat it with veggies or on a salad. If I don***8217;t have a Boca original vegan burger for lunch I might have that for dinner one night. Another meal is Pizza. I***8217;ll cook my own individual pizza on a whole wheat pizza crust, traditional 100% natural Prego tomato sauce, low sodium pepperoni (I***8217;ve tried turkey pepperoni***8230;hated it.) with reduced fat 2% milk mixed cheeses. When I cook I***8217;ll usually use a light olive oil cooking spray but I***8217;m going to try and start using EVOO. *I add cayenne pepper to pretty much everything now!
Desert: about 15 to 30min after I have dinner.
I normally never ever eat desert***8230;but when I do I***8217;ll have about 1 cup of strawberries (or any kind of fruit for that matter) with Kraft Sugar Free cool whip (about 2 tbsp).
I also have a snack (like the ones mentioned) before I go to bed. I do not have a set bedtime but I***8217;ll usually try to go to sleep no earlier than 9:30pm and no later than 12:00am. I***8217;ll try to choose a snack with more protein than others and less sugar than others. (sometimes I***8217;ll eat a hard boiled egg***8230;but I***8217;m not sure if that***8217;s good or not***8230;lol)
I***8217;ve cut soda out of my diet and now I drink water with every meal. I***8217;ve also started drinking at least 1 cup of green tea (currently Bigelow green tea with mint) because I***8217;ve heard it boosts your metabolism. At the end of the day I***8217;ve usually drunken (drank***8230;?) about 16 cups of water.
Alcohol: 10pm - ?
As far as alcohol goes, I never drink just to enjoy a drink***8230;meaning if I***8217;m drinking alcohol, I***8217;m DRINKING ALCOHOL. Usually this starts off with about 6 shots or a few beers or wine at the beginning of the night and could end up over doubled by the end of the night. I***8217;d drink like this about 3 times a week (Tuesday night, Friday night, and Saturday night) however not every week. I used to chase my shots with soda but if I drink now I***8217;ll chase it with something like Propel, Powerade, or Gatorade. But recently I***8217;ve put an end to that and tried to limit myself to only drinking on weekends; but as I keep eating healthy, doing cardio and drinking water my desire to consume alcohol is MUCH less and I***8217;m finding myself not wanting to drink at all. I just feel like all my hard work for the week so waste if I drink so I***8217;m trying to not do that anymore.
MACROS: I***8217;m going to write it as PROTIEN/CARBS/FAT
Week of 6/4/12: 21%/48%/31% (not good!!!!)
Week of 6/11/12: 24%/52%/24% (also terrible!)
Workout: I***8217;d like to say I***8217;m lightly/moderately active.
The last few months I use to not work out much at all. I***8217;d go to the gym 4 times a week like once a month***8230;(terrible I know) and I would do 30 min of running/walking on the treadmill along with 10 min on an elliptical. I***8217;d try to work out my legs/butt by doing squats, lunges, fire hydrants, and other excersises that I***8217;m not really sure what the name is or how to explain them! (I***8217;d always do 5 sets of 10) Also, I***8217;d try and work on abs by doing various types of crunches on the ground and on one of those big balls and planks (middle, left, right side for 30 seconds each). Basically my ***8220;workout***8221; sucked. Recently I have just been doing cardio by running around my neighborhood (it has various types of hills; some steep, some midly uphill, some downhill, and some flat) for about 30 minutes usually around 6:30pm or 7:00pm. It***8217;s a 2.2 mile distance and I run about ¾ and walk about ¼. I run a certain route each time and try to up the running portion and finish in a faster time each time. If I finish quicker than usual and it***8217;s not a full 30 minutes, I***8217;ll walk until I reach 30min. I plan on keeping this up and eventually running it twice a day (once in the AM as well.) So for the past week I***8217;ve been doing cardio only but beginning next week I want to begin lifting/strengthening my muscles for cheerleading. At the moment I***8217;m not too sure what excerises I***8217;ll be doing but I have a friend who is very in shape and a college swimmer that I will be going to the gym with who says she***8217;ll show me the ropes that way I know what I am doing. I want to gain lean muscle to boost my metabolism and hey, to look good! Whatever workouts I***8217;ll be doing I plan on doing lower weights with more reps as opposed to heavier weights and less reps.
I hope this is enough information! I appreciate and will listen and take in whatever advice you have for me!!
3oz chicken breast
1 cup oats
1/2 tablespoon olive oil
like that.. if you have more then one option then add a OR between them
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