i need advice. for a diet meal plan..

[jackndbox88]

---

need some advice on a diet meal plan.. that doesn't cost much...

feel free to correct, give suggestions or comments


GOAL: weight/fat loss;

last month weight: 105kg
last week's weight: 215pounds / 97.7kg

weight goal: 180pounds

i've been on and off in the gym. due to work issues.

here's my current work out program and meal plan (ive been doing this for a month)




my work out
day 1 - chest 3-4 sets (barbell or dumbbell)

flat bench press
incline bench press
decline bench press
flies
pullover
-----------------------
day 2 - back 3-4 sets
pullups
lat pulldown (side)
reverse or close-grip pulldown
bent barbell row
deadlift
cable rows
----------------------------------

day 3 - shoulder 3-4 sets

side laterall raise
military press
front raise
bent-down side lateral raise
upright rows
shrugs
-------------------------------
day 4 - arms 3-4 sets
biceps:
barbell curl
dumbell curl
preacher curl
hammer curl
triceps:
wide cable pushdown
tricep extensions
close-grip cable pushdown or skull-crusher
reverse grip triceps pushdown

------------------------------

day 5 - legs 3 -4 sets
leg extensions
squats
leg press
single (alternate) leg press
leg extensions
hamstring curls
single (alternate) hamstring curls

day 6 & 7: rest

=================================***************** ***

my diet -
--
breakfast - one serving of Q-oats w/ 1 hardboiled egg
lunch - 1cup rice - fish / chicken & 1 egg
dinner - riceless grilled chicken wings sometimes with egg

10glasses of water / day

i'm planning on adding whey protein "pro matrix7 multiple source protein"

salamat istorya..

[jackndbox88]

nalimot kog add im 24 y.o, 5'6 height,

[heavenscent84]

ayaw pag diet2 oy...! nana koy na kaila nga wala nya ma perform og tarong ang diet tip. na ospital sya.... ambot kung buhi paba ron?! pariha ra tanan kung dili ka kaon-patay ka! kung kaon ka-patay gihapon! kaon nlang kusgan pah..hehehe! exercise ra ang tumong anah, sakto sa vitamins, og balance food... salamat sa pagbasa og kini si dr. heaven makontak ko ninyo sa cell#1234567891011...

[jackndbox88]

hahahha... sus tawn.. hahaha.. tnx dr. heaven

[yvonne6]

im not sure if what i did will also work for u but it did for me. i can show u pictures of me before i started dieting in may 1st, just this year, few months ago lang. i weighed 65kg then, karon 52 na lang. wala ko nag gym but i do exercise a lot in different varieties. i realized nga i increase lang gyud ang physical activity. i suppose this will work best for u kay bata pa kaau ka. ako, i look young though but i am not as young as u r. hehe. anyways, ako breakfast is nesvita, or katong nestle cereal nga low fat, katong nay show off ur shape in 14 days, sa bag o pa, karon, cereals na lang, either quacker or nesvita, with green tea. lunch, half cup rice, veggies and fish, no meat. late afternoon, fruits or oatmeal cookie, dili nako mag dinner. water sad, a loottttttt of water, mas good kung iced water. google to find out but basically, iced water burns more calories. power walk, jogging and dancing are best exercises, it burns a lot of calories. unya rako mag weight training kung daku na gyud kaau akong na lose to tone the muscles. i also take reductile, it helps gyud. i try lang. change of lifestyle ang importante, no matter how busy u r, dapat naa gyuy exercise

[jackndbox88]

thanks yvonne6.. ^^

[lovelygirl]

ayaw lang pag skip ug meals ha? okay ra mag exercise ka..pero kaon japun bahalag gamay ra..