I want to kill all this fat and build a nice looking mucle… not a huge lump of destruction, but a nice build a definition. [/quote]
Ok first of all, how is it that you are going to become a lump of destruction? Do you think you will wake up one morning and look like ronnie? When I hear that “I don’t want to get too big” stuff, I wonder if you really are willing to train hard and make the necessary sacrifices… But I will give you the benefit of the doubt and tell you that you don’t have to worry about getting too big. Its a slow process, and you have total control over your results.
Anyway, I looked at the calorie calculator and i need probably around 1500 calories a day to loose weight. So, I devised this daily meal plan I need to know what you experts think and what I should change. I plan on doing full body workouts atleast 3 times a week if not 4 and cardio every single day.
*Keep in mind all I drink is water or juice, no matter what. Mostly water and probably about 2 liters a day.
Breakfast: Bowl of total w/1% milk, Glass of orange juice (Minute maid, no additives) Bananna sliced up in the total
Snack: Turkey sandwich on whole wheat w/ 2 slices of turkey
Lunch: Grilled chicken breast on whole wheat w/ lettuce and tomato. Along with an apple or something.
Snack: Turkey sandwich on whole wheat w/ 2 slices of turkey.
Dinner: A regular meal, whatever I can find really (any suggestions would be nice)
I also noticed some people do 6 meals a day, I have some rice cakes (50 cal) in case I need anything after dinner.
On days I work out (every other day) I was thinking of substuting my dinner for the protien shake (600 cal) and then working out. Should I drink another shake after Im done working out even though it puts me well over the calories I want to intake (to loose more weight) How does this sound, do I need to change anything?
btw, if it helps the shake im taking is cyto-gainer. the guy at gnc recommended it to me and they have it at golds as well. it has like 56g of protien, 2g creatine, glutamine all that… lmk if you need more info.
thats about it, I also try to eat some beef jerky for protien.[/quote]
This is a great diet for a 12 year old girl. Seriously. I’m not trying to be an asshole, I’m just trying to tell you that you have to EAT MORE! I know you are trying to lose fat, but if you are doing 3 full-body workouts per week and cardio every other day, then your body needs way more than 1500 calories (try 2500 and then adjust accordingly). Please do yourself a favor and read nutrition articles by Berardi.
Look, you have to realize that building muscle requires a calorie surplus, and that the more muscle you carry around, the more fat your body will burn throughout the day. So do your big lifts, and get some more muscle on your frame. The cardio will help burn some fat (read the 100 Steps to Ripped City article).
Bottom line is you have to eat, and eat clean (and frequently). Don’t be afraid of eating big, because its the only way to get where you want to be.