Female Cut and Tone Diet

[jse4887]

hey guys I need help coming up with a diet. My goals are to lose about 5 lbs (weight 116 now) and increase tone. I workout about 5 times a week doing some weigt training and cardio. What should my calorie, carb, and protein intake look like?

Thanks

[MsCheetah]

I have similar goals but --- don't laugh--am eating vegan veggie! Anyone in my boat?

[Crader]

Well you should spread your meals out to about 6 a day. You need 116 grams of protein a day with 16 or so grams every meal. You should limit your carbs to oatmeal , sweet potatoes, and long grain rice.

What does your week in the weight room look like? What supps do you take? I would say no more cardio than 15 min 3 times a week if you are that small and looking to pick up muscle.

[jessica_rabbit]

loose five pounds and you weigh 116? How tall are you?
Maybe you are having problems losing the weight because your body is stabilizing.
If you want more tone, increase your protein intake and reduce your cardio to three times a week for 40 minutes. Also try interval training with plyometrics. This will still get in additional cardio, but will work a multitude of muscles that traditional weight training doesn't target.
Karla~
NPC Florida figure competitor

[jse4887]

Originally Posted by jessica_rabbit

loose five pounds and you weigh 116? How tall are you?
Maybe you are having problems losing the weight because your body is stabilizing.
If you want more tone, increase your protein intake and reduce your cardio to three times a week for 40 minutes. Also try interval training with plyometrics. This will still get in additional cardio, but will work a multitude of muscles that traditional weight training doesn't target.
Karla~
NPC Florida figure competitor

Originally Posted by Crader

Well you should spread your meals out to about 6 a day. You need 116 grams of protein a day with 16 or so grams every meal. You should limit your carbs to oatmeal , sweet potatoes, and long grain rice.

What does your week in the weight room look like? What supps do you take? I would say no more cardio than 15 min 3 times a week if you are that small and looking to pick up muscle.

thanks everyone for responding, your advice is extremely helpful and appreciated! my initial post was actually written by my boyfriend-i've been meaning to do it myself for some time but have neglected to. for a more accurate picture: i'm 5'6" currently weigh 116lbs. i took about a month off from working out and sticking to a conciously healthy diet due to an illness followed by schedule conflicts. i've just gotten back into the gym this past week. have started out slowly with just running 15-20 min on the treadmill 3 times this week. slowly working in some lifting as well. anyway point is, i would like to get back on track nutrition wise as well as gain back tone and definition that i have lost in the past month. as far as weight loss goes, i would like to lose 5lbs or so. i have a very small petite frame and would like to achieve this goal in a healthy way over the next month. i do not currently take any supplements, nor have i ever in the past-but am open to that option. also, i have such a busy schedule-feel like i never have time to eat enough of the right things--do you have any suggestions??

[Crader]

If you are short on time to get your protein in I would suggest cooking for a week and putting them in small containers to take with you. You can also supplement with Ready to Drink protein drinks.

Honestly rather than focus on losing weight I would look at building muscle. Muscle burns fat at a resting rate anyway. I would start out lifting weights maybe 4 days a week. A typical week with my trainer looks like this
M-legs
T-shoulders
W-chest
Th-back
Fri-arms
We do abs probably 3 of those days, it is usually thrown in as a superset to some of my lifts. She trains us using plyometrics as well. All workouts are fast paced constant movement and last 45 min. The workout alone counts as cardio so she has me do no extra cardio unless I'm getting ready for a show.

[growstrong]

Originally Posted by Crader

If you are short on time to get your protein in I would suggest cooking for a week and putting them in small containers to take with you. You can also supplement with Ready to Drink protein drinks.

Honestly rather than focus on losing weight I would look at building muscle. Muscle burns fat at a resting rate anyway. I would start out lifting weights maybe 4 days a week. A typical week with my trainer looks like this
M-legs
T-shoulders
W-chest
Th-back
Fri-arms
We do abs probably 3 of those days, it is usually thrown in as a superset to some of my lifts. She trains us using plyometrics as well. All workouts are fast paced constant movement and last 45 min. The workout alone counts as cardio so she has me do no extra cardio unless I'm getting ready for a show.

Great advice Crader... I never get to cook for a whole week but i def do 3 days or so in advance. It helps a lot by making it do-able. As for the lifting being enough for cardio as well. I agree... I very rarely if ever do cardio because my lifts are intense enough to take care of both.