Drink at least 2 liters of water every day. Tea and coffee does not count, but you can drink them. Do your weights (30-60 min) and cardio after your weights (20-45 min) at some point in your day, 5-6 days a week.
If you want to weigh 130 lbs, eat 130-150 grams of complex carbohydrates each day.
Cheat Days
Stick to this for a solid 12 weeks and let me know how you do.
Have Christmas, Valentines Day, Birthdays, etc., as your cheat days!
On Sundays of you are craving something (save it for Sundays), you may cheat, and then get back to the program Monday morning with your cardio.
No Pasta, or bread except on your cheat days. Be smart when you cheat and have your really 'yummy' foods earlier, not before bed. Pasta and bread are hard to digest and make you hold water.
Look at your calories because what ever you don't burn off by the end of your day, will be stored as fat (fuel). This is why your last meal is only protein and fibrous carbs. The next morning when you do cardio, You will be burning fat for fuel, not the calories you have just eaten.
Supplements:
Multi Vitamin (meal one), 500mg Vitamin-C (meal one),
Udo's Choice Oil (on meals instead of butter AFTER it is cooked.),
B-complex (meal 5 before bed)
When I started dancing at 19, I weighed 'soft' 138 pounds.
During my dancing / bodybuilding career, I weight between 101 - 128 pounds.
Today I am 25 and weight 118, and plan to stay here.
Only the mentally strong achieve their goals. Take BEFORE and AFTER photo's and write down everything for at least a few weeks / months until you get in the habit of eating right.
Your diet accounts for 80% of your results, whether you are trying to gain or loose weight. Below we are discussing losing weight, and toning! If you maintain your training and eating plan, day in and day out for at least 12 weeks, you will feel on top of the world!
My Diet
Before
breakfast (meal one):
Cardio (20-45 min) with lots of water. |
Meal
one:
* Oatmeal (30 grams of carbs) &
* Protein shake/ egg whites (15-20 grams of protein). |
Meal
Two:
* Potato/ rice/ sweet potato (30 grams of carbs)
* Tuna/ chicken/ egg whites/ turkey/ lean red meat (15-20 gm protein)
* 1/2 cup of green beans/ spinach/ (fibourus carbs) |
Meal
Three:
Salad with
- Lettuce,
- Tuna or salmon or eggs or chicken
- Chopped sweet potatoes (microwaved)
- Cucumbers
- Green beans or broccoli
- Raisins, artichoke hearts from a bottle, dill pickle, walnuts
- Dressing: Udo's Choice oil, vinegar, spices (dill & pepper) |
Meal
Four:
* Same as meal two or three. |
Meal
Five:
Complex Carbs? NONE!!
* Tuna/ chicken/ egg whites/ turkey/ lean red meat (20-35 gm protein)
* LOTS of green beans/ spinach/ (fibourus carbs) |
More Tips
- Only buy the foods that you know are safe to eat.
- Keep writing down your food intake for at least the first month, and save these pages. I have mine from 1996 when I first became aware of how food works.
- Have a friend take a photo of you every six weeks. Use each six week date as your "mini goal". Keep your photo's and food intake sheets in a binder so you can easily track your progress.
- Post a motivational picture or statement, or even YOUR GOAL, on your fridge.
- Go to the gym with a friend, and push each other to keep up the great work.
- Allow yourself a cheat day once a week, when you can eat what you are craving. On the next day, you are back on track. This ONE cheat day speeds up your metabolism.
- Patience. Remember that it took you months or years to put the weight on, so you need to be patient and stay dedicated to yourself and taking it off.
"There will always be another meal, but there may not be another life."
Thanks,
none
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