Hello,

As mentioned in my introduction post, I am a 26 year old female that wants to go back into clean eating and working out hard. I hit a plateau and have not been able to shake it for a year even with change ups and such. Now that I'm preparing mentally again for this battle to get toned, I just wanted to share 2 diets I was on with you to just ascertain your opinion. I am just curious. Thank you. I am not on a diet right now. My goal is to peel down to a body fat % of 10-12%. I really want to lean down. My body fat % now probably is between mid to upper 20s. I weigh 148, i rather get down to low thirties. But I also want to be strong. I am 5'5.

Diet #1

Prework: Albuterol, tsp of carnitine, half green apple
Post workout: Yohimbe

Breakfast:

5 egg whites
1/2 cup oatmeal,
water
vitamins
lecithin
omega 3 pills
calcium pills
tsp of carnitine
vitamin c pills
creatine
red test pills

Snack 1:

Protein shake with water
chromium

Lunch:

5 oz. grilled chicken breast/salmon
3 oz. sweet potato
small salad with lemon and balsamic vinegar
water
lecithin


Snack 2:

Protein shake with water
chromium

Dinner:

5 oz. grilled chicken breast/salmon
3. oz sweet potato
1 cup of carrots
water
lecithin

Snack 3 if needed:

Protein shake with water
Carnitor before bed
tsp of carnitine

Sat-Sun

Breakfast:

5 oz. chicken breast
club soda
vitamins
lecithin
calcium
omega 3

Snack 1:

3. oz chicken breast
club soda
chromium

Lunch:

5. oz chicken breast
club soda
lecithin

Snack 2:

3. oz. chicken breast
club soda
chromium

Dinner:

5 oz. chicken breast
club soda
lecithin

Snack 3 if needed:

3 egg whites
Carnitor before bed
tsp of Carnitine

I dropped 15 pounds on this diet paired with 4 weight training sessions with a trainer and 6 days of 30-40 minute low intensity cardio (stairs). I never got toned though so I got a new diet which wasnt that different from the first except I got to eat a little more but it didn't make much difference. I went more intense in my training sessions and cardio but to no avail. No change in body fat %, strength or toning.

Diet 2:

Preworkout: Lipo 6, tsp of carnitine, half green apple

Breakfast:

5 egg whites
1/2 cup oatmeal
water
1 cup of fruit
vitamins,
lecithin
omega 3 pills
calcium pills
tsp of carnitine
vitamin c pills
glutamine

Snack 1:

Protein shake with water
1 small green apple
chromium
greens +


Lunch:

5 oz. grilled chicken breast/salmon
3 oz. brown rice
small salad with lemon and balsamic vinegar
water
Lipo 6
lecithin

Snack 2:

Protein shake with water
chromium
no sugar light/fit dannon yogurt

Dinner:

5 oz. grilled chicken breast/salmon
3. oz brown rice
1 cup of vegetables
water
lecithin

Snack if needed:

Protein shake with water
tsp of carnitine


With this diet I simply repeated the same diet Mon-Sun as opposed to the first that had me eating pure protein on the weekends.

With both diets, I'd work out in the morning.

firstly, thats loads of supplements, u sure u need them all? it would be better if you got more from food and less from pills. also, do u know kcal /day, coz u would get more replies if u included that as well as macronutrient breakdown (g fat, protein, carbs)

Josh

You must love chicken.

That's what I was thinking! My opinion would be to get some variety in your diet, I thought I had a strict eating plan!

10-12% body fat for a woman is extremely low -- basically at the "essential fat" range (or below "essential fat" according to some tables). Anything under 20% for a woman is considered to be the "athlete" range.

Thanks Josh. No i don't know the calories, this diet was given to me by a trainer who used it for people training for body building shows. But I will figure it out and update, thank you. The pills were pretty worthless, I have to say. Didn't help, didn't hurt. Didn't do much at all.

Not at all. But I was on a mission. Now i can't look at a piece of chicken without gagging.

I guess I was looking at a bogus scale because what you said makes sense, thank you.

Strict is the word. I was determined though to shed the weight and tone up. The latter never happened really but gotta keep trying.

why dont you just get one multivitamin in the morning?

have you reached your goals,give an update pls..