anyone have a diet/exercise specific plan??

Question

I want to lose 30 pounds in 3 months or so.... please give me meal plan and workout plan that I can use!!!....bye thanks!!!

Answer 1

I've lost 32 pounds in 69 days by using Stack Body Tune Up.

If I can be of further assistance, let me know.

[e-mail]
http://www.geocities.com/pktull

Answer 2

You need to talk to your gym. Diet plans will all depend on your height/weight/body fat percentage, how much you currently workout and how much you eat. I could give you a great plan that works keeping me trim. Problem is I am a 5"10 185lbs male who hits the gym up to twice a day six days a week. My plan would work GREAT with you...at putting on another 20 lbs. You need a professional to check you out...won't take more than 30-45minutes.

Answer 3

quit focusing on the numbers and concentrate on being healthful. a million. drink a lot of water. 2. drink eco-friendly tea, it quickens your metabolism and makes your body save a lot less fat. 3. you desire 5 oz of lean proteins in line with day (examine nuts and meat) 2 a million/2 cups vegetables a million a million/2 cups end result 5 oz of grains and below 3 T of fat 4. once you sit all the way down to a meal, drink a tumbler of water first and eat a salad with low calorie dressing. Fill a million/2 of your dinner plate with end result and greens, a million/4 with total grains, the perfect a million/4 with lean proteins. 5. commerce 1/2-hour of cardio and ability training each day. Run or vacation a bike quicker or later, exercising consultation with weights and do push united statesand crunches the subsequent. 6. do not use food plan pills, yet DO take a multivitamin. I write food plan and exercising articles with some strong suggestion on a thanks to get healthful. verify them out.

Answer 4

I eat fruit for breakfast or a bowl of cereal. For lunch I eat a ham and cheese sandwhich and for dinner i eat a meat 2 veggies and fruit. I also drink lots of milk and water. very good for you. Exercise is important too..I do crunches at night and walk in the evenings..whenever possible I take the stairs at work.

Answer 5

Three months includes the holidays.

It's all up to you to stick to whatever plan you come up with... I doubt that includes all the trimmings of the holiday meals as well as "finger food" at parties you might be at.

Answer 6

THIS IS PERFECT FOR YOU! AND THANK YOU SO MUCH FOR GIVING A REASONABLE AMOUNT OF TIME FOR YOURSELF TO LOSE THE WEIGHT.
*When you start this program, you will notice big results within the first two weeks, don't depend on a scale to measure your success. You will drop pounds, but it does slow down after awhile, because you are going to be building some muscle which weighs more than fat, you will notice a difference in your physique, you are not going to look like a body builder, you will be toned and lean!*
Just saying remember to not rely on the numbers, it's all about how you look and feel inside and out!

Getting rid of fat in general, building lean muscle, and defining your physique is 60% diet, 30% exercise, and 10% mental thought. You must eat the right foods, exercise more often than you don't, burn more calories than you consume, think and speak positively about yourself, try making life as stress free as possible, and get rest so that your body can repair itself.

Portion control is the key to reaching your goal. You don't want to over-eat. A portion should be the size of your fist. Meals should consist of one portion of carbohydrates and protein, and a portion of fat (is: a handful).

Carbohydrates: Apples, Bananas, Blueberries, Raspberries, Strawberries, Mangos, Pineapple, Tomatoes, Cucumber, Celery, Carrots, Broccoli, Asparagus, Green Beans, Sweet Potatoes, Corn, Steel Cut Oatmeal, Whole "Grain" Bread.

Protein: Egg Whites, Salmon, Tuna, Halibut, Chicken Breasts, Lean Ground Turkey, Turkey Breasts, Protein Powder, Protein Bars (Power Crunch Bar, Cliff Builder Bar) You don't want a high calorie, high fat, high sugar bar. The two I listed are good ones, and they taste great too!

Fat: Organic Peanut Butter, "Raw" Almonds or Walnuts, Balsamic Vinaigrette Dressing. (Only consume a handful of nuts, with your breakfast, lunch, and dinner.) Fats help with digestion.

You want to have 4-5 small meals per day. 2-3 hours apart. You will never go hungry and your metabolism will not slow down. Stop eating 2-3 hours before bed. If possible get 8 hours of sleep, this plays a major role in losing belly fat.

Meal Planning: (Preparation is key.)

Meal 1: Protein, Carbohydrate, Fat (1 bottle of WATER)
Meal 2: Protein shake or bar (A glass of WATER)
Meal 3: Protein, Carbohydrate, Fat (1 bottle of WATER)
Meal 4: Protein shake or bar (A glass of WATER)
Meal 5: Protein, Carbohydrate, Fat (1 bottle of WATER)

Drink half of your weight (or more) in oz. of water per day.
(ex: 120lbs = drink 60oz. of water per day-or more.)

Exercise: (Arrange this plan to fit your schedule).

Mon- light weights upper body, 30-60 min cardio, and abs
Tue- cardio 60 minutes (power walk, run, elliptical, etc.)
Wed- light weights lower body, 20-30 min cardio, and abs
Thu- cardio 60 minutes (power walk, run, elliptical, etc.)
Fri- light weights upper body, 30-60 min cardio, and abs
Sat- cardio 60 minutes (power walk, run, elliptical, etc.)

It’s important to sign up to a gym, perhaps get a workout partner/personal trainer it offers motivation.

This is my plan that I have made after doing research. It has worked for me, and I've helped friends lose weight this way! If you stick with it, it eventually becomes a lifestyle. If you are going to eat junk food, do it in moderation. Eventually you won't even crave it.I like to keep my diet as natural and organic as possible. Multivitamins are also a good idea, just to help strengthen your immune system.

If you are looking for a health book that offers more information on food, fitness, meal planning, and motivation; I am a big fan of the "Body-for-LIFE" book as well as the "Eating-for-LIFE" cookbook both written by, Bill Phillips. It is what got me where I am today, living a healthy and satisfying life.

There is also a great website: http://www.fitday.com
FitDay is a free online diet and weight-loss journal. The FitDay journal allows you to track your diet and activities with no guess work. This lets you take control of your diet and fitness and achieve your fitness goals.

If you have any additional questions or just want someone to talk with, feel free to e-mail me! I love talking about this stuff as you can see!

Answer 7

I have been using this free weight loss website for a month now and have lost 15 lbs. It is excellent!

http://www.sparkpeople.com