Diet plan help!
I've gained the freshman fifteen and am trying to lose it before I get home! I've never watched my weight before. I didn't exercise regularly, but led a healthy lifestyle and had a very fast metabolism which always kept my weight around 125 (I'm 5'7). I don't really care how much I weigh, I just want to be fit and have my clothes fit properly again. For the past couple of weeks, I've been working out regularly and following the Special K diet. This past week, starting Monday, I began working out heavily burning about 500 calories a day while eating around 900 calories (lots of fruits and veggies, with oatmeal for breakfast, Special K for lunch, and a salad with chicken for dinner). My overall intake is thus 300-500 cal per day. My exercise is 20 minutes of intense "cardio" on the ellipitcal, followed by 20 minutes of "cardio" on the treadmill. I've been between 130 and 132 all week, closer to my goal of 125. This weekend, I've eaten Lean Cuisine meals and worked out, so my overall intake has been closer to 200 calories a day. Today when I weighed myself, I was a 131, as opposed to the 130 I've been for the past several days. I realize my caloric intake is far too low, and assume that I've stopped losing weight because my body is in "starvation" mode and is retaining anything I eat. It may also be muscle weight as I am currently in good shape and am noticibly gaining muscle. I'm leaving to stay with friends in New York Wednesday, then going to see relatives, before heading home next Monday. I won't be able to work out after this Tuesday. I do not want regain any of the weight, but I need to somehow increase my calories while not execising. Should I follow my current plan until I leave Wednesday morning and then just eat as healthily as possible, without counting calories? Will I gain a lot of the weight back? When I get back home, this shouldn't be so much of a problem, as I eat very healthy and am able to exercise frequently. Thanks for any advice...
Dear freshman:
No matter how good a prodcut tastes originally, anything can get old if you eat it day in and day out. Use some of the recipes below to spruce up your shakes & snacks, making them a treat instead of a burden. Recipes vary depending on your caloric needs and training goals. http://www.amerishape.com
I think you will love these shakes.
Sincerely:
Anita Gross, RD
(Ameri Shape Protein Shake) http://www.amerishape.com
Chocolate Peanut Butter Blaster
12 oz. water
4 ice cubes
1 tablespoon heavy whipping cream
1 tablespoon natural peanut butter
2 scoops Ameri Shape chocolate protein powder
Mocha Mocha Shake www.amerishape.com
6 oz. water
4 ice cubes
2 tablespoons heavy whipping cream
.6 oz.. coffee*
2 scoops Ameri Shape chocolate protein powder
*You may use 12 oz. coffee and no water for an extra pre-workout or morning kick!
Frozen Chocolate Banana Cream www.amerishape.com
(Ameri Shape Protein Shake)
12 oz. Water
4 to 5 ice cubes
1 banana
1 tablespoon heavy cream
2 scoops Ameri Shape chocolate protein powder
German Chocolate Cake Crunch: www.amerishape.com
(Ameri Shape Protein Shake)
12 oz. water
4 ice cubes
1 tablespoon heavy cream
1 tablespoon cream of coconut
2 scoops Ameri Shape chocolate protein powder
2 TBS almonds
Tangerine Splash : www.amerishape.com
(Maximum Fat Loss or Ameri Shape Protein Shake)
12 oz. Tangerine Diet Rite
4 Ice Cubes
1 to 2 tablespoons heavy cream
1 to 3 scoops Ameri Shape vanilla protein powder
A &W Root Beer Float: www.amerishape.com
(Maximum Fat Loss or Ameri Shape Protein Shake)
1 can Diet A&W Root Beer
1 to 2 tablespoons Heavy Cream
4 ice cubes
1 to 3 scoops Ameri Shape vanilla protein powder
Pineapple Blast: www.amerishape.com
(Ameri Shape Protein Shake Fat Burning and off Season)
4 ice cubes
12 oz. water
2 scoops Ameri Shape vanilla protein powder
1/2 cup pineapple chunks
Ameri Shape Pina Colada Breeze: www.amerishape.com
12 oz. water
4 ice cubes
3 scoops Ameri Shape vanilla protein powder
1/3 cup Pineapple chunks
2 tsp. Coconut extract
Ameri Shape Vanilla or Chocolate Blast:www.amerishape.com
1 scoop Ameri Shape chocolate or vanilla protein powder
3 to 4 tablespoons heavy whipping cream
*mix together in a bowl until ingredients reach consistency of cake icing. May be refrigerated or frozen.
Chocolate Strawberries Wave: www.amerishape.com
1 to 2 scoops of Ameri Shape chocolate protein powder
6 to 8 ounces of water
4 to 6 ice cubes
8 strawberries
Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Chocolate Banana Wave: www.amerishape.com
1 to 2 scoops of Ameri Shape chocolate protein powder
6 to 8 ounces of water
4 to 6 ice cubes
1 banana
Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Chocolate Strawberry Blast : www.amerishape.com
1 to 2 scoops of Ameri Shape chocolate protein powder
6 to 8 ounces of water
4 to 6 ice cubes
8 strawberries
Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Vanilla Banana Creamy : www.amerishape.com
1 to 2 scoops of Ameri Shape vanilla protein powder
6 to 8 ounces of water or whole (or 2%) milk
6 ice cubes
1 banana
Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
http://www.amerishape.com
Rasberry Chocolate Thick : www.amerishape.com
1 to 2 scoops of Ameri Shape chocolate protein powder
6 to 8 ounces of whole (or 2%) milk
6 ice cubes
8 rasberries
Mix in a blender on medium for 1 minute. Pour into a tall glass. Drink or eat with a spoon!
Orange Dreamsicle : www.amerishape.com
1 to 2 scoops of Ameri Shape vanilla protein powder
6 to 8 ounces of water
4 to 6 ice cubes
1 to 2 peeled oranges
Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
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Blueberry Blaster : www.amerishape.com
1 to 2 scoops of Ameri Shape vanilla protein powder
6 to 8 ounces of water
4 to 6 ice cubes
20-30 blueberries
Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
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Mocha Surprise : www.amerishape.com
Save some leftover coffee and add about 1/2 cup to your next Ameri Shape chocolate shake. Adds 0 calories but lots of taste.
http://www.amerishape.com
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If you can't do your usual work out while you are traveling at least try to take some good brisk walks or runs to keep up your fitness level. You can always do push ups and other weight bearing exercises without machines to keep your muslces toned too. This website has many tips on this subject.