Good 2 month diet and fitness plan?
December 7, 2011 by admin
Filed under Common Questions
Question by Luna: Good 2 month diet and fitness plan?
Im training for an event at the start of december, and looking for a good 2 month diet and fitness plan. I currently weigh 135 lbs at 5 foot 3, with a body fat % of 22%. My VO2 max is around 42.
Best answer:
Answer by Megan Conner
Ok Im 5’4ft and I weigh 134lb. I am currently on a diet as I am going away in 6 weeks to the Gran Canaria so I want to look good. For the last two weeks so far here’s what I’ve been doing:
Breakfast: bran flakes with skim milk
Snack: banana
Lunch: low fat bagel with lean turkey, lettuce and cheese and a low fat yogurt
Snack: Apple
Dinner: fish, rice, salad, etc…
If I get hungry after dinner I will have a fiber bar
I’ve drank nothing but water and the occasional orange juice. On a Saturday, I allow myself something I fancy in moderation (slices of pizza, slice of cake etc)
I’ve also been going to the gym 5 times a week, I do:
40 mins on cross trainer burning 530 calories
20mins treadmill: 270 calories
10mins bike: 100 calories
weight lifting every other day.(Obviously you may be able to do more or less them me but I’ve been aiming at burning 4000 calories at the gym each week)
Hope Ive helped!!
Know better? Leave your own answer in the comments!
From the prevalence and natural fresh foods, limiting heavy sauces, fried foods, sweets, salt and white sugar, sausages, alcohol, sauces, mayonnaise, ketchup, potato chips and salty snacks varied, and sugary fizzy drinks, peanuts / peanut and the like.
It ‘important to 5 small meals a day instead of large binges 2 times a day. Never skip breakfast.
The feeding schedule can be so kind: breakfast of simple and complex carbohydrates (bread, rusks, wholemeal biscuits or cereal flakes), milk or yogurt and fruit. Lunch will be single-pan based on complex carbohydrates (pasta, rice, dumplings, potatoes) or legumes. The dinner, protein-based (range from red meat, white fish, eggs and low-fat cheese). Both lunch and dinner should contain a good amount of vegetables.
Prefer bread, pasta and whole grains.
Give priority to fruit and vegetables in season.
Drink plenty of water out of the main meals ….. all I know ..; /
Breakfast
1 Cup Fruit Juice
1/2 Cup Oatmeal
1 Cup Low-Fat Yogurt
Black Coffee or Herbal Tea
Snack
Smoothie
(1 Cup Berries blended with 1 Cup Trim (1%) Milk and Ice Cubes).
Lunch
2 Slices Whole Wheat Bread
1/2 Cup Tuna (in water only)
Salad (Tomato, Cucumber, Lettuce) with 1 teaspoon mayonnaise + 1/2 tbsp olive oil.
Dinner
3.5 oz (~100g) chicken breast (skinless boneless) – cook in griller.
1 Cup Broccoli
1/2 Cup Brown Rice
I would suggest you to consult with your doctor as this is delicious issue…