Female New to Board Meal Plan Help

[xcandygirl613x]

Hey everyone. I'm new to this bord and I need some help with a meal plan and workout program. My boyfriend (CtA318) has been trying to help me but told me to come here to get the information first hand. Im really interested in getting started and need some help just to get me going. Ill have my boyfriend come with me to the gym so he told me not to worry about understanding the exercises because he knows how to do most of the ones I'll be doing. Anyway lets get to the stats:
5' 3"
125LBS
23%

Foods I like to help you guys with my meal plan:
Steak, turkey, 92% lean beef, chicken, tuna, whole wheat bread, brown rice, apples, bananna, oranges, peaches and pineapple, american cheese, mozterella, eggs, 1% milk, yogurt, cashews, natrual peanut butter, corn, peas, potatoes, string beans, brocolli, onions, carrots, lettuce, cucumber, celery.

[RipStone]

What are your goals? Do you want to lose wieght? Or do you want to build some muscle and tone up a bit? Depeding on your goals your caloric calculations will change.

[CtA318]

She wants to lose some body fat. Basicly tone while building strength.

[OldGuy]

5'3" and 125 lbs. I think you'll have to post some pictures first so we can see what we are working with. (Just kidding, C)

Honestly, what you like to eat is going to be just fine. Stay with that and get some gym time in and you should do fine.

You can look up articles about nutrition timing over on www.johnberardi.com for ideas about when to eat.

[xcandygirl613x]

Thanks OldGuy for the help, but I need help on figuring out how much to eat. Even though I dance Tuesday, Wedsenday and Thursday for 2 or more hours, I still need help on workouts that I could do at home. Please give me anymore information that you would find useful. Thank You

[OldGuy]

Here's a Calorie Calculator you can use to figure out may calories you need per day. Break that out over 5-6 meals.

You can also check out www.grrlathlete.com and www.rachelcosgrove.com for information on workouts for women. They have newsletters you can sign up for.

Good luck.

[xcandygirl613x]

Thanks Old Guy for the websites they are very helpful. Would you be able to offer me exercies that I could do at home because I am unable to get to the gym? Another thing is that I don't the calorie calculator. Could you help me?

[OldGuy]

I don't know what kind of equipment you have or what you have done in the past. C seems to be prety knowledgable so he should be able to help you out. Keep reminding him to take it slow and not push to hard. That will take the fun right out of it.

[Johnka]

Welcome to the forums Candygirl, and good luck with your goals. In addition to the excellent links Oldguy sent you, here's another:

http://www.johnberardi.com/articles/..._interview.htm

This one deals with post-workout nutrition, which I've had a hard time getting my girlfriend to follow. She was of the opinion that she just burned a bunch of calories, so why put them back in? The point is to get the right type of nutrients to aid recovery and maintain LBM, while in the meantime stoking your metabolism and preventing overeating later.

So stick around here a while and read about nutrition/excercise. For your questions about workouts, your question would be best anwered in the training section.

Good luck!

[xcandygirl613x]

Thanks JOhnka and OldGuy for the responses and websites. Right now I don't have any equipment in my house that is available, however I do hope to starting going to the gym in April. I was wondering are there meal plans and fitness workouts for dancers? This would be great because of my busy schudule. Well if you have any information please tell me. Thank You.

[Pitbull]

Originally posted by Johnka:


http://www.johnberardi.com/articles/..._interview.htm

Good luck!

Johnka - Does this article by John Berardi apply to men as well?