I need some input on my workout and diet plan. I'm not looking to bulk up, just get cut and lose the belly fat. I lost steady weight for a month but I feel like I'm hitting plateau now.
Below is my current workout/diet plan which I have been on for about 1 month.
Workout plan:
Gym 4 days/week. I do the following almost every time since its what I feel comfortable with.
-Lifting- Chest presses and curls (on the machine) 7 reps each, 3-4 sets
-Cardio everytime for 30-40 minutes (treadmill, elliptical)
-Crunches/sit ups (using the machine)
-Rowing or stair climber for about 10 minutes
Diet:
I initially started off on a 1200 calorie diet, which may not have been ideal. I just did a new calculation couple of days ago and apparently my BMR requires 1400 calories (with my weight, height, age, activity level taken in to account). From what I've heard you shouldn't eat below your BMR. If this is true then I need to increase my calories intake to 1400/day at minimum.
My meal plan is usually as follows:
Breakfast:
-Grapefruit juice
-Black coffee
-2 eggs with either spinach, broccoli or mushroom with a slice of swiss cheese on whole wheat bread. Sometimes I throw in a couple of slices of bacon or turkey sausage, and on those days I opt for egg whites.
Lunch:
-Usually turkey, egg whites or tuna on whole wheat with smart balance mayo and a slice of cheese.
or
-peanut butter & jelly sandwich
or
Once in a while pasta or rice with veggies instead of the sandwich.
also a green tea
Snack:
-Fiber bar, nutrigrain bar, or apple
Dinner:
Varies a lot. I aim for steamed veggies (carrots, broccoli, beans) or salad with some light dressing no matter what. Additionally, a veggie burger (even though I'm not vegeterian) on whole wheat, and maybe beans. Some nights fish or chicken.
In addition to all this, on the days I go to the gym, 1 scoop of protein powder mixed with water right after my workout.
I think my biggest problem is figuring out the target calorie intake and the ideal workout for burning the belly fat. I have been reading about the target HR and about how prolonged low/medium intensity workouts burn the most fat. I also read about HIIT. Not sure what the best approach is, so hopefully some of you guys can help me out with this.
Below is my current workout/diet plan which I have been on for about 1 month.
Workout plan:
Gym 4 days/week. I do the following almost every time since its what I feel comfortable with.
-Lifting- Chest presses and curls (on the machine) 7 reps each, 3-4 sets
-Cardio everytime for 30-40 minutes (treadmill, elliptical)
-Crunches/sit ups (using the machine)
-Rowing or stair climber for about 10 minutes
Diet:
I initially started off on a 1200 calorie diet, which may not have been ideal. I just did a new calculation couple of days ago and apparently my BMR requires 1400 calories (with my weight, height, age, activity level taken in to account). From what I've heard you shouldn't eat below your BMR. If this is true then I need to increase my calories intake to 1400/day at minimum.
My meal plan is usually as follows:
Breakfast:
-Grapefruit juice
-Black coffee
-2 eggs with either spinach, broccoli or mushroom with a slice of swiss cheese on whole wheat bread. Sometimes I throw in a couple of slices of bacon or turkey sausage, and on those days I opt for egg whites.
Lunch:
-Usually turkey, egg whites or tuna on whole wheat with smart balance mayo and a slice of cheese.
or
-peanut butter & jelly sandwich
or
Once in a while pasta or rice with veggies instead of the sandwich.
also a green tea
Snack:
-Fiber bar, nutrigrain bar, or apple
Dinner:
Varies a lot. I aim for steamed veggies (carrots, broccoli, beans) or salad with some light dressing no matter what. Additionally, a veggie burger (even though I'm not vegeterian) on whole wheat, and maybe beans. Some nights fish or chicken.
In addition to all this, on the days I go to the gym, 1 scoop of protein powder mixed with water right after my workout.
I think my biggest problem is figuring out the target calorie intake and the ideal workout for burning the belly fat. I have been reading about the target HR and about how prolonged low/medium intensity workouts burn the most fat. I also read about HIIT. Not sure what the best approach is, so hopefully some of you guys can help me out with this.