Q&A for: 20-May-06
1572. Q:
Hi mike I'm 171 lbs 5'2 and I'm trying to lose some weight and I want you to tell me what I'm doing wrong.
Breakfast
Oatmeal
Banana
or
2 wg toast
3 egg whites and fruit
Snack
apple/pb
Lunch
Milk
Turkey sandwich
or
turkey salad, piece of fruit, carrots
Snack
fruit or carrots
Dinner
Chicken breast
green beans
baked potato or slice of bread
I do taebo (bootcamp) 5x week and jumproping
Let me know what I need to add/change?
A:
Sounds like you have a pretty good program going -- great job! My suggestions would be as follows:
- For breakfast, oatmeal, banana, and egg whites are all great choices, while bread toast is not quite as good. I would combine oatmeal, fruit and egg whites for a complete breakfast rich in carbs and protein.
- Apple/PB snack is OK. Try to use natural peanut butter (the ingredient list should only include peanuts and salt). Or use almond butter which is an even better choice.
- Turkey salad is the better of your two lunch choices. Don't use commercial salad dressings, but a little olive oil would be fine.
- Instead of an after-lunch snack I would try to have a complete meal -- a repeat of lunch (perhaps with slightly smaller portions) would work well for example. If there's no way for you to have a complete meal, then the snack will suffice.
- Your dinner is good except for potato/bread -- neither of those are very good choices, especially at night. More green beans or some other veggies would be better. If your chicken is very lean, then you might want to add a little bit of olive oil (not for cooking, but afterwards) for some healthy fats.
Also remember to drink a lot of plain water throughout the day.
As far as training, you cover a lot of ground cardio-wise with tae bo and jumproping, but I would recommend you add some weight training to your routine if you can. Weight training is an even better fat-burner than cardio. In my weight training article that I linked you'll find links to two sample weight training programs that require only dumbbells or no equipment at all -- either of those would be a good choice for you as a starter program.
Great job exercising and eating well! Let me know if I can help with anything else. Good luck!
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