breakfast: cup of strawberry yogurt and a nutrigrain bar
lunch: 6 inch turkey subway sandwich
dinner: chinese chicken salad
snack: handful of cheetoes and an apple
40 minutes on elliptical
anything else I should do or cut out? thank you!How did i do diet and exercise wise today?
I don't really know what you had on your sandwich, but it sounds like you might not be getting enough fruits and veggies. you need 3-5 servings of each and you want to eat different things.
And forget the cheetoes! There's not one thing that is good about cheetoes! :) (except the taste)
Also, Nutri-grain bars aren't as healthy as they seem! They are loaded with sugar!!!!!
Maybe for breakfast you should try yogurt and granola or oatmeal!
Good Luck.How did i do diet and exercise wise today?
Eat an apple in the morning rather than a nutrigrain bar, it's much more healthy and they work better than coffee for waking you up, other than that it seems good!
Sounds OK in principle but you need to figure out some exchanges, meaning things that have about the same calorie count as what you have on your meal plan and substitute those in. Some cold water fish would be good, broiled or steamed but not fried. Broiled salmon with lemon and herbs is very tasty. It is safer to eat a variety of foods so that you stand a better chance of getting better coverage of all of the nutriants you need.
You may want to change the cheetoes to air popped popcorn.
Further, you can eat all of the green salad you want if you use a low calorie dressing.
As for the exercise don't start out with 40 minutes on the elliptical trainer, you will need to work up to that.
Elliptical trainers are excellent but take it easy on them. If you train to vigorously you can tear stuff up. And, you don't need to exercise everyday.
The best exercise pattern is 4 days a week, every other day, a half-hour of moderately strenuous aerobic exercise. But, you should do ten minutes of light exercise and stretching to warm up, 20 minutes of serious exercise, and 10 minutes of cool down--light easy exercise. Anything else could be hard on your heart.
It is best to lose about 2 pounds a week until you reach your desired goal. And, then you may increase somewhat the amount you eat, if you eat sensibly. But stick with the exercise. Of course you can increase the settings on the elliptical trainer as you feel comfortable but take it easy. You're out for fitness not to set any records.
With that amount of exercise you may find that you must increase your calorie intake somewhat from what you have listed above. You want to build lean muscle mass and if you don't get enough calories you will lose fat and muscle mass. Not a good thing.
It is a good idea to have your muscle mass to fat ratio measured. This can be done fairly accurately with calipers. Best to get weighed underwater if the facilities are present to do so. Keep in mind that you need some fat. If you lose too much fat it can be dangerous to your health. There are different fat to muscle ratio for men and women.
The web site below has the recommended fat to muscle ratios but I don't know how good that calculator is. You may still want to get the calipers used.
You didn't say how much you weigh or how old you are. If you have any doubts about your condition of health contact your physician.
And don't over do it!!!