I honestly do not recommend for you to lose any more weight. Even for someone at your height with the smallest frame, you’re already underweight. I would recommend gaining muscle which will help you lose some fat while not getting you down to a dangerously low weight.
Alrighty, first of all measure your body frame HERE :)
small frame: 120-133
medium frame: 130-144
large frame: 140-159
oh goodness no. In fact, you’re considered slightly underweight.
I can help with food, however, exercising is a bit harder. The thing about exercising and the reason why I can’t give you a specific exercise plan is because your routine should change a lot. You body adapts very easily (as it’s supposed to) so you would need a new routine every 2-10 weeks. Big gap, I know, but every individual is different. I’m going to assume that your goal is fat loss. In that case, the safest exercise plan I can give you is cardio on most days of the week and strength training 2-3 days a week.
Alright, as for food, I’m not going to give you a day by day meal by meal plan because I don’t know enough about you, your allergies, your lifestyle, etc, and to be honest I don’t have the time either. There are first class, second class and third class foods. First class are ideal foods that should be eaten at any time, second class foods are best at certain times or if the first class is unavailable and third class is something you should try to avoid or just eat in moderation.** following information from prevail conditioning performance center
For protein first class there’s grass fed beef, lean turkey, skinless chicken breast, free range omega 3 eggs, low fat cottage cheese, low fat plain yogurt, salmon/tuna/mackerel/herring, and protein powders with milk/whey and no added sugar). Second class: skim milk, lean red meat, deep sea fish, protein supplements with sugar/fat, and third class: fast food, non lean ground beef, hot dogs, oysters, anything fried.
Veggies and starches
First class: broccli, onions (red/white), hummus, tomatoes, mushrooms, green/red/yellow peppers, asparagus, zucchini, whole oats, flaxseed, quince, lentil, stone ground whole bread (>3g fiber)
second: long grain rice, corn, brown rice, potatoes (ideally boiled), popcorn, breads made with whole wheat flour, pozza, whole wheat pasta
Third: white flour, white or sticky rice, any fried dough or potatoes (fries/chips),
First: apples, mixed berries, grapes, plums, strawberries, oranges, grapefruit, cherries, figs
Second: bananas, pineapples, raisins, melons, watermelon, 100% pure fruit juice, rehydration drinks, carb/protein blends, dextrose/glucose foods/drinks
Third: sodas, fruit juices with added sugar, sweetened breakfast cereals, candy, High Fructose Corn Syrup or sucrose as primary ingredient.
First: olives, extra virgin olive oil, fish oil supplements, avocados, ground flaxseed, sunflower oil, almonds, hazelnuts, cashews, sunflower seeds, pumpkin seeds, peanut butter
Second: butter, whole milk, coconut oil, palm kernal oil, cream, mayonnaise, cheeses
Third: dry soup powders, pastries, food containing hydrogenated or partially hydrogenated vegetable oils (even if 0 trans fats)
I hope that helped at least a little bit <3
Awe thank YOU for keeping me going!
Sometimes I lose faith that I’m actually helping people and think, “What’s the point in continuing this blog?” It’s people like you that keep me going so thanks <3
This is my current workout list.
I’m planning on changing it over spring break/summer/next time I get the chance haha. I’ll post those then too. :)