Advice on Diet and Exercise plan

OffalyMedic

So I'm 24yo female who wants to shed a few pounds and tone up. Currently weigh 12 stone and want to loose 1.5-2 stone. I'm size 12-14 now but want to be size 10-12.

As of last Monday week I joined a gym and started eating healthy. Made gym program and diet plan by myself so just looking for advice on whether it's good or bad or how it can be make better.

My exercise currently consists of 2 days of gym per week, 2 camogie sessions and a swim.

Gym Program
Day 1:
Warm up: Walk on treadmill, stretch and foam roll.
2.5km jog on treadmill

Set 1: goblet squat 3x5
Plank 3x30secs
Curls 3x5

2km cycle

Set 2: Russian Twist 3x5 each side
Dumbell row 3x5 each side
Weighted lunges 3x5 each side

Day 2
Warm up: Walk on treadmill, stretch and foam roll
8km cycle

Set 1: Deadlift with hexbar 3x5
Dumbell incline press 3x5
Side Plank 3x30secs each side

1km jog on treadmill

Set 2: lat pull down 3x5
Goblet squat 3x5
Plank 3x1min

Current Diet
Breakfast: working days- Flavhans quick oats apple, cinnamon and raisins
Days off- eggs and bacon medallions
Dinner: 1/2 vegetables, 1/4 protein, 1/4 carbs
Lunch/Supper (depending on day): wrap/brown soda bread with filling (chicken salad, eggs, ham and cheese etc)
Snack: nature Valley bar/ glenlisk yoghurt/ fruit
Protein shake post workout

Averaging 1200-1500 calories intake per day. Have cut back on sauces and spreads and trying to cut back on carbs but I find it really difficult.

Any advice on the above? Anything I should add? Anything I should take away? Thanks

Alf Veedersane

OffalyMedic wrote: »

Averaging 1200-1500 calories intake per day. Have cut back on sauces and spreads and trying to cut back on carbs but I find it really difficult.

Any advice on the above? Anything I should add? Anything I should take away? Thanks

There's no need to cut back on carbs.

Macy0161

OffalyMedic wrote: »

Any advice on the above? Anything I should add? Anything I should take away? Thanks

Just make sure you're accurately tracking - preparing the food yourself, weighing portions etc.

I wouldn't necessarily reduce carbs - it's all about the overall really, but very easy to blow a lot of calories without thinking about it. From experience I'd watch the wraps and brown breads, as they can be more calorie dense than you think (you may be better off, in pure calorie terms, with white sliced pan). And the nature valley bars!

The only other thing I'd say is watch taking the calories "burned" from gym machines and eating them. Swimming, and those run and bike distances won't burn a whole lot if you're coming in anyway fit, but you could be treating them as active recovery from the camogie.

Transform

youve cut back on calories - of which some of them were carbs

program looks fine, id do things a little different but overall it needs to change every 4 weeks e.g. push ups, pull ups etc