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New goals (so far what worked for me):
Nutrition: 1500cal/day,
3 x 350cal meals + 2-3 x 150-200cal snacks.
Nutrient ratio: 40%/40%/20%.
No food after 7pm, water only!
Drink 2 liters of water/day (approx 4.5 16oz glasses).
Measurements: reduce fat on thighs and waist, build more muscles on shoulders, arms and legs. Reduce overall body fat to 12%.
Weight lift - 4-5 days/week:
1. Legs & Calves.
2. Back, Shoulders & Abs.
3. Bi & Tri
4. Chest & Abs.
5 Full body.
Run (cardio) - 3 times/week: 5K, interval, long distance.
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1659 kcal
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Fat: 54.09g | Prot: 130.38g | Carbs: 165.48g.
Breakfast: Chai Protein Oatmeal, reduced fat milk 2, coffee. Lunch: Low fat Cottage Cheese Protein Pancakes. Dinner: olive oil, feta cheese, barley, chicken breast, garden salad. Snacks/Other: Walnut chocolate protein bars, walnuts, apple, Homemade Lowfat Yogurt, fat free cream cheese, rice cake salt free quacker. more...
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1549 kcal
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Exercise:
Sleeping - 8 hours, Walking (slow) - 3/kph - 1 hour, Resting - 2 hours, Desk Work - 10 hours, Sitting - 3 hours. more...
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 Comments
Good luck, it looks like it will/does work well :-)
13 Aug 11 by member: acupofcoffeeandabook
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12% is ridiculously low.... and honestly unhealthy. 12% is only for professionals. If that's what you're training for then that makes sense. Otherwise going below 17% is unhealthy and damaging to a womens body.
13 Aug 11 by member: Ninjapanda
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I'm training, wanna compete in figure or bikini competition, so that's where I'm aiming ;-) And I'm gonna be a personal trainer so I need to look good, my body will be my business card LOL
13 Aug 11 by member: Kate GB
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ah if you're training for a competition then that makes sense but they maintain for like a day just of the competition. 17 will make you look cut overall. Abs showing arms and legs with nice lines as well. I'm going to get my license as well so i feel you. What are you at now
13 Aug 11 by member: Ninjapanda
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I'm not really sure, last time I checked was 19%, about 1-2 months ago. I need to get a new scale with body fat feature... Was looking at dif ones at the store and the all gave me dif bf% from 16-21! So I was confused and didn't get it. I guess it's tym to go shopping again lol
13 Aug 11 by member: Kate GB
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