Lieka's official thread

@Pyro / Admin
Hi my name is Lieka...
I am 1.65 tall and weight 73, I am a female and really need to lose weight. I want to weight 57kgs again with muscle weight incl.

I dn't like cardio but will do it since it is necessary. I like weight training.
I'm in need of advice regarding sups, diets and training.

Hi and welcome.

Welcome. What experience do you have with weight training? Have you already started on a new eating plan? How does your diet look?

Lieka wrote: @Pyro / Admin

I think you mean:
@Admin, Moderator and other members.


Hi, my name is Furk and I am the forum "Spelling and Grammar Police".

Disliking cardio is not a deal breaker. The fact that you enjoy lifting is already Brilliant help to your goal. For cardio, all I can say is find something you enjoy. Even if you have to omit it's completely, you can comprises with less calories.


Welcome and enjoy the knowledge.

Hi, Lieka.

Welkom op ons site. Vra, vrae die manne hier het baie kennis dis hulle wat my sover gehelp het.

Post die diet wat jy vir my gemail het op laat die manne kan sien waar moet verander word. Jy sal ook moet se hoeveel keer n week gaan jy gewigte doen jou training gaan bepaal hoe moet jou diet lyk.

Ek sal se omdat jy nie van cardio hou nie doen 20-30min Intervals na jou weight workout so sal jou spiere se Glikogeen reserves klaar uitgeput wees en jou lyf sal vet moet brand om jou cardio te fuel. Dit sal ook die "afterburn effek" wat weight traininv op ons lywe het "enhance"

Pyro , Furk en Oupa asb help haar ek weet julle het my nou al van 2013 a eelp en geleer ek het aan haar die voorstel gemaak om aantesluit en met julle te gesels julle sal haar beter kan help en leer as wat ek kan

Hi Lieka

If you are waiting for Admin or myself you don't have to- the other mods will never steer you wrong promise.

Breakfast
30g Jungle Oats cooked with salt and sweetner.
4 Egg Whites (1 yolk only) omelette or scrambled can add veg.

AM Snack
3 Brown Rice Cakes
1tin of Tuna in Brine drained.
OR
Meal Replacement Shake.

Lunch
2-3 Baby Potatoes OR 80g Sweet Potato or Brown Rice.
Small Plate of Stir Fry veg no peas no carrots no corn
OR a small salad.

PM Snack
2 slices of Pine apple or half a Grape Fruit
120g Grilled Skinless Chicken.
OR
Meal Replacement Shake or Whey Shake.

Supper
150g Grilled Hake
150g Brocolli or Green Beans

Fat: Best taken at night 1tbs Olive/Flaxseed Oil.

This is the Eating Plan she emailed to me.
I thought I would post it up to get her going.


For the record I had nothing to do with the working out or compilation of this eating plan.

In my opinion way to many carbs for such a small girl and with her goal.