I have just started going back to the gym and do a workout they gave me. Monday/thursdays are arms, tuesdays/fridays are legs and on wednesdays/saturday I do abs/back. I do 10-20 mins on elliptical machine or 20-30 mins on treadmill (intervals or incline.

I go to the gym at 5am and only have an hour to workout. But I do some cardio at home, stairmaster, walking, etc.

I am 33 yrs old, 5'9 - I weigh 143 and my body fat is probably 25-30% or so my scale tells me. (all in the mid-section from having kids). I have just started taking lean-out but don't know when or how much I should take and should I use any other supplements to get rid of the fat?


Meal 1: 1 whole egg, 2 egg whites, 1/2 cup (measured dry) Oatmeal,

meal 2: 1 scoop UMP in water, almond butter.

meal 3: 4-5 oz. chicken breast, 1/2 cup cooked brown rice

meal 4: (same as meal 2)

meal 5: 4-5 oz Lean Beef; with green veggies or a salad with balsamic vinegerette


Please help me with my plan so I can lose the body fat and be leaner. I will not be competing. Just want my pre-pregnancy body back.

The diet that you are doing is the 50/20/30 macronutrient split. It isn't BAD if you know how to use it. NO more than 8 weeks and that is WITH a 2wice weekly carb up. On this plan, you have got to spare your glycogen and the best way to do it on this particular diet is to replace your last meal every 3rd and 4th day after that with this meal:

8 oz. White, or, sweet potato, 1 cup (measured dry) Oatmeal, 1 banana, 1 cup green veggies, 1 tbsp butter or healthy oils

YES ALL OF THAT in one meal! This will help to keep your metabolism up. Other than that it looks good?

quote:

am 33 yrs old, 5'9 - I weigh 143 and my body fat is probably 25-30% or so my scale tells me

You're going to need to add some fiber.

The height/weight ratio, I can't see 25-30% if you're starting back to workout. What scale did you use?

Do any of those scales really have an accurate reflection of BF%? I think you have said before Frank, that it's really inaccurate. For example, the 9-point caliper puts me at 10.8% BF and my scale says that I am 18.6%. Pretty significant difference. Keep that in mind jlw.

I used a weight watchers scale of my moms. I have a body fat caliper, but I didn't use it. I will use it and repost BF.

If I did this correctly, I am measuring 22%...

Here's the next question the boys are going to ask.....How many points? 5, 7, 9?

LOL!! Af chiq knows us all to well! JLW010, was you caliper reading a 9 site reading?

I just re-did it using the 9 pt test. It came to 25%. Most of my measurements ranged from 10-14mm, except my ab measurement, it was a 30mm, which is where I need to lose it. I have a small pooch there from having my 3 child who is now 11 months old.

any advice would be great.

I still have a couple of questions for anybody that can help me. I am new to this and really want this to work and to stick to it. I have been reading info from the Beverly magazine and online and on this forum and I just need some help???

What can I add to my diet for the Fiber that was suggested? and does it matter that I do my weight workout and cardio in the morning and just cardio in the afternoon/evening? should my cardio be the high intensity intervals or low intensity? Should I eat before I workout in the morning or not?

jlw, the guys will probably directly answer when they have a chance but I would recommend looking at some of the other posts and questions from members. It could answer alot of questions that you have about lifting and cardio.
Cliff notes version from what is recommended and what I do: Low intensity steady state cardio right out of bed (walking, stationary bike, elliptical) every day wearing a heart rate monitor. I do 30 minutes. Low intensity cardio following weight trng. I do HIIT on my non-trng days in the evenings. Weights 4 days per week is all I do.

I have been reading lots of other post and they have helped. I am going to go with what I got thanks responding AF Chic. One question. what can I substitute in place of UMP if I needed to?

Hey jlw010! AF Chiq is right on the money with her Cliff Notes edition on correct training for fat loss! LOL!

For one scoop UMP to be replaced, this is what I recommend (assuming you are NOT competing): 2 egg whites, 1/2 yolk, 1/2 cup no-fat Cottage Cheese, 3 strawberries... that would be the closest whole food comparison to 1 scoop of UMP.

quote:

For one scoop UMP to be replaced

WHY???!!!

LOL

I love the Vanilla UMP. I have it now, but we own our own business and winter gets slow (boat maintenance & repair)... so money gets tight and I may need to substiture whole foods...

quote:

Originally posted by jlw010:
I love the Vanilla UMP. I have it now, but we own our own business and winter gets slow (boat maintenance & repair)... so money gets tight and I may need to substiture whole foods...

Any lean protein will be fine, one scoop UMP would be about 3 oz of lean protein. Or about 3 egg whites plus one whole egg. Hope that helps you.

To clarify Im speaking in terms of protein grams. Im sure someone will say you cant replace the multiple protein species in UMP with one type of protein. That may be true, but the protein amount substitution would be close to what I stated above.

quote:

have it now, but we own our own business and winter gets slow (boat maintenance & repair)... so money gets tight and I may need to substiture whole foods...

I was just making a ChunkyButt joke. As much as he loves the Cookies and Cream UMP, it would be like taking a hugh ice cream cone from a child. I just picture CB kicking and screaming he wants his UMP!