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Hey,

 

Right basically I am 21. 5ft 6inc. 10stone 7lb. BF % 21. I'm not very toned. I go to the gym 6 times a week performing cardio for an hour each session and weights for 1 hour. My weight goes up and down but I'm looking to get toned, well defined. I've been a vegan since I was 7.

 

Any advice?

 

Thanks Charlotte

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I eat:

 

Breakfast - porridge with soya milk

Lunch - lentil soup with saiten (wheat gluten, mock duck 285g)

Dinner - sandwich with low fat houmous and tomatoe

Snacks - alpro soya plain yougurt or fruit

 

Execise - 1 hour cardio. Alternative days do upper body and lower body weights for 1 hour each season

For example chest and triceps one day and lower would be deadlift and squats. Etc.

 

But how many calories should I be on? And how much exercise with the calories? Also what about protein intake?

 

Thanks

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If my conversion of 1 stone=10lbs is correct, then you weigh 147lbs?

 

I recommend 1-2 grams of protein per kg of body weight. 1Kg=2.2lbs So that would put you between 67-134 grams of protein. For you, I would suggest being on the lower end of that range. I am not sure of your current protein intake because I don't know how much of each of your foods you list you are eating, but it appears you have a protein source at every meal and snack.

 

It appears you only have 1 vegetable and 1 fruit a day. I would recommend increasing that, especially the vegetables, this will increase your phytonutrient intake. Try to get a variety of different colored vegetables/fruits, the different colors represent different phyto's.

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Ok thanks so I have a plan:

 

Breakfast: 2 whole meal slices of bread with peanut butter

295kcal, 6g protein

Lunch: kidney beans, light choice baked beans and wheat gluten

880kcal, 71g protein

Dinner: Baked beans and wheat gluten

620kcal, 55g protein

Snacks: apple, banana or/and satsuma

 

Total calorie intake 2000

 

1 hour cardio with 1 hour weights 6 times a week, Sunday off.

 

Will that work?

 

Thanks for you advice

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Where are you from and what measurement is stones? I'm going to google stones to lbs now .

I agree with what phyto suggested more fruits and veggies. Also, change it up, vary your diet from day to day. Don't eat the same thing every day. Our bodies thrive best by eating a large variety of foods that contain a variety of different nutrients.

 

-Dylan

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Ok thanks so I have a plan:

 

Breakfast: 2 whole meal slices of bread with peanut butter

295kcal, 6g protein

Lunch: kidney beans, light choice baked beans and wheat gluten

880kcal, 71g protein

Dinner: Baked beans and wheat gluten

620kcal, 55g protein

Snacks: apple, banana or/and satsuma

 

Total calorie intake 2000

 

1 hour cardio with 1 hour weights 6 times a week, Sunday off.

 

Will that work?

 

Thanks for you advice

 

So you would be taking in around 132g of protein a day, which is on the high end of the range I mentioned. That higher end is really for elite athletes who are involved in heavy training or bodybuilders carrying a lot of muscle mass. I do not think you need that much protein, especially if you are wanting to lose weight. Too much protein results in more calories making weight loss harder. I would recommend trying to stay on the lower end of the range I suggested which would cut your protein intake almost in half from what you have listed here.

 

And your diet here still has no vegetables in it, you did increase the fruit a little. I would replace whatever protein foods you choose to remove with vegetables. This may also reduce your total calorie intake(depending on how many vegetables you eat) but it will certainly raise your phytonutrients/vitamins/minerals intake and be generally healthier for you.

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Defo need more green vegetables. Do you have a blender? Try making some high protein green smoothies. Baby spinach, broccoli, nut butter, protein powder, soya milk, flax seeds, banana. Or add oats and have it for breakfast. I also recommend chewing it. That way your stomach will feel more full.

With the cardio it sounds like you need to up the intensity as you've hit a plateau. Either that or switch to skipping, cycling, HIIT instead of just running.

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