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Daily Weight Loss Menu

Posted in Uncategorized | November 5th, 2008

weight loss. whats new?

i weigh 117. I need to loose at least 10 lbs. I’ve been struggling forever to JUST DO IT. People have told me i’ve “definitely thickened up” and I hate it. I am capable of eating healthy, I just tend to snack WAY too much. i’m angry a lot of the time so it’s like an outlet for me. please, someone who is certified or knows a lot about nutrition, can you suggest a daily menu and exercise plan for me? details are greatly appreciated!!!

Whaddup!

You weigh about the same as these two other girls I just helped out, so you can follow the same diet I typed up there:

Here:

http://answers.yahoo.com/question/index;_ylt=AvsDnxnM_A5hSJUZfUjDHvXsy6IX;_ylv=3?qid=20100429133551AAv4tPu&show=7#profile-info-90hkZSC5aa

and here:

http://answers.yahoo.com/question/index;_ylt=AiEHWMFNW8RaA4jtzTuT5yTsy6IX;_ylv=3?qid=20100429133259AAWuHFn&show=7#profile-info-xv8iOAtfaa

exercise:

Lifting weights.

3 times per week (mon/wed/fri)

1. Squats 2 x 10
2. Bench Presses 2 x 10
3. Bent-Over Rows 2 x 10
4. Overhead Barbell Presses 2 x 10
5. Stiff-Legged Deadlifts or Leg Curls 2 x 10
6. Barbell Curls 2 x 10
7. Donkey Calf Raises or Standing Calf Raises 2 x 10
8. Reverse Crunches 2 x 10

Start light and add volume and weight gradually over the first 6-8 weeks. So after 2 weeks, change the 2 set to 4 sets. After 4 weeks, change the scheme to 4×8. You can youtube these exercises to see how they are done. You can even substitute the barbell with dumbbells if you’d like.

cardio:

Start off slowly because our bodies are highly adaptive. 30 mins 3 x per week AFTER your weights. LOW intensity only. Low intensity is defined as keeping your heart rate between 125-130 beats per min. Stationary bike is fine. Walking on the treadmill at an incline is fine. Running is not fine. Each week add another day of cardio to the mix. When and IF fat loss stalls then add 10 more mins to the mix. Don’t adjust the calories downward. They are low enough. ONLY add this cadio adjustment IF you are positive your diet is 100% according the numbers above. IF your diet is NOT 100%, fix it first.

there ya go!

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