I need some one to make me a diet plan because I don’t know much about that stuff. I wanna lose about 30 lbs and try to get more muscle. I can’t really go to the gym because I have to watch my baby like 24/7. I need a food plan too. please help!
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5 responses so far ↓
1 Magazine //
eat right and exercise !!!
2 mountain1 //
eat less carbs.
3 joekickass59 //
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4 B //
warm up 5+min, strech 5+min, high intensity workout (cardio and/or strength training) for 1+hour, strech 1+hour. cardio= running, or any exersize that causes you to become out of breath. strength training= exersize that causes muscle pain. reps= the # of each time you go up and down from a exersize. high insentisy and less reps is best compared to medium intenstiy and more reps.
set= an exersize done until failure. exersize= one particular exersize. failure= phsycially can not do another rep. always do an exersize until failure. muscle soreness= muscle pain that happens the day after your workout, can last up to a week. if your muscles arnt sore the next day after your workout then make your workout harder. recovery= the time during your muscle soreness that you dont do more then light exersize, so your muscles can recover and grow.
its good to have muscle soreness, during the time you have muscle soreness, dont do more then light exersizes. once your muscle soreness has gone away, then do your high intensity workout. particular muscles may be sore and other may not be, you can workout the muscles that arnt sore, but wait to do more then light exersizes to the sore muscles until the soreness has gone.
daily eat as much as you can even when your not hungry. eat healthy varieites of fruits, veggies, grains(not white grains), meats, dairy, raw nuts. 6+meals a day, 3 hours apart. eat protein 50+grams daily. drink 2+cups water per hour. sleep8+hours.
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5 Jamie //
If you want to lose weight you have to follow exactly this.
Choose 1 option, but i’m giving you 3 options so don’t get sick of eating the same thing.
Everyday options:
Breakfast -
1. 3 Egg WHITES with chopped onion, peppers, or other veggie toppings. Make into omlet
2. Oatmeal. 1 serving, strawberry or blueberry topping. (only do this twice a week at most if you choose this)
3. Shredded Wheat cereal, Rice dream. (only so this once a week at most if you choose this)
Also, drink 2 cups of coffee to get you energized for the day. Only use artificial sweeteners like Sweet and Low, Splenda or Equal.
Early Snack -
1. Handful of grapes
2. Handful of peanuts or sunflower seeds (only do once a week)
3. Sliced cucumber with vinegar
Lunch -
1. Chicken salad
2. 1 can of tuna with salad
3. Big slice of Turkey Burger with ketchup and mustard
Snack -
1. 6 Sliced strawberries
2. Banana
3. Small salad
Dinner -
1. Big piece of turkey burger with mustard and ketchup (SO satisfying!!!)
2. Grilled chicken
3. Steak (Only once a week)
Be sure to drink 6 water bottles of water a day.
That’s 16.9 f oz.
Good luck!
You can also treat yourself to 3 Lindor Truffles a week!
I stay at 102 pounds on a diet similar to this, I’m 5"3.
I also stay looking toned by walking/jogging 4 miles a day.