My meals... how do they look?

Tearose1070 · 03-23-2006, 11:44 PM

Hello I am new here, my diet is usually the hardest part for me. I have also posted a workout log in that section. I have lost over 100lbs so far and I am trying to lose the last 35-45 lbs.

My diet at the moment:
Here is how I am curently eating:

Meal 1: 4 egg whites 1 yolk with mushrooms and green onions, 1/2 c. oatmeal with a bit of splenda and skim milk ( this is pre-workout)

Meal 2: protein shake mixed with water and green apple ( this is post workout)

Meal 3: chicken breast or tuna and steamed broccoli

Meal 4: protein shake mixed with water and 1/2 ruby red grapefruit with a bit of splenda

Meal 5: chicken breast and salad

Meal 6: protein shake mixed with water

This is pretty much the same everyday I amy have tuna instead of chicken and almonds instead of the grapefruit, or a yam instead of oatmeal, but thats pretty much it.

Tea

Pj-Macx · 03-24-2006, 07:19 AM

My first thought is that instead of a protein shake for Meal 6.. try some oatmeal, or yogurt mixed with granola, for kind of a snack... I really dont think you need 3 protein shakes during the day.. more actual food would work better I think.... some of the others might have some better ideas for you though...

Otherwise it looks good.. keep up the good work..

Hybrid · 03-26-2006, 03:16 PM

Quote:

Originally Posted by Tearose1070

Hello I am new here, my diet is usually the hardest part for me. I have also posted a workout log in that section. I have lost over 100lbs so far and I am trying to lose the last 35-45 lbs.

My diet at the moment:
Here is how I am curently eating:

Meal 1: 4 egg whites 1 yolk with mushrooms and green onions, 1/2 c. oatmeal with a bit of splenda and skim milk ( this is pre-workout)

Meal 2: protein shake mixed with water and green apple ( this is post workout)

Meal 3: chicken breast or tuna and steamed broccoli

Meal 4: protein shake mixed with water and 1/2 ruby red grapefruit with a bit of splenda

Meal 5: chicken breast and salad

Meal 6: protein shake mixed with water

This is pretty much the same everyday I amy have tuna instead of chicken and almonds instead of the grapefruit, or a yam instead of oatmeal, but thats pretty much it.

Tea

I know this is the female forum, but I thought I'd give some input...

Meal 1, drop the milk
Meal 2, an apple isn't the best here... try some oats, raisins, or brown rice (1/2 cup)
Meal 3, good
Meal 4, why don't you put a fat + protein meal here. You seem to be lacking EFAs. Since your cutting, some source of nuts + a chicken breast or some lunch meat would be good.
Meal 5, good
Meal 6, Casein would be better here. If not casein, then a lean meat source as you A)Don't want many carbs and B)Meats are slower digesting then whey. If you need more EFAs, just take some oil or nuts here.

**NYCmitch25** · 03-26-2006, 10:56 PM

its fine. very low carb. why do you want to change it? the diet seems to be working? did you hit a plateau or is this just a check in? i would also ask Kendra ...

Tearose1070 · 03-27-2006, 12:17 AM

thanks for all the great help, I did put in a post to Kendra and she has made some great suggestions as well. Am I cutting? lol I didn't really know what that meant. Thanks you Hybrid for the detailed info

sounds very good, I'll get to work tweaking it a bit.

Tearose1070 · 03-27-2006, 05:10 AM

When should one begin the cutting phase? I have 35-45lbs left to go till I hit between 12% and 18% bf from my calculations I am at 30% bf and 5'5" with a med build if that helps I weigh 189lbs at the moment and am a tight size 14.

Hybrid · 03-27-2006, 02:48 PM

If you want/are trying to lose fat, you are techincally "cutting".

**Grunt76** · 03-27-2006, 04:54 PM

I encourage you to add up the calorie and macronutrient value of these meals. You do not provide serving information, which makes this impossible for us.

I also encourage you to add fats to your meals. This is extremely important. To lose fat, you have to eat some, if only to help with the synthesis of the lipolytic (fat-burning) enzymes. Have a tablespoonful of flax oil. Add salmon to your diet. Fats are the base material from which hormones are made. I know one woman who completely wrecked her hormonal profile from eating super low-fat, and that happened long before she was lean.

Also, plan one cheat meal a week, and do add up the nutritional value & calories of that meal. Plan on it, research recipes, make something super-tasty. This lets you have something to look forward to over the short term, and this psychological motivation factor is your best friend.

When you are ready to, also post up your exercising regimen for discussion.

Cheers!

Tearose1070 · 03-27-2006, 10:51 PM

I was taking a T. of flax oil a day as well as having 2 T. natural peanut butter with that apple after workouts, I would also have an olive oil and balsamic vinegar dressing on my salads with my chicken. I have been having 1/2 cup serving of my oatmeal, yams, or brown rice, I eat a bit more veggies because I figured I could. MY protein portions have been the size of a medium chicken breast which is basically the size of my entire hand. As far as figuring out the calories, I am really not sure how much I should be eating, I have been concentrating more on portion sizes. I figured 2000 calories was what I needed to be eating to lose. I have a personal trainer so this is what he has me doing :

I do upper body 2x a week lower body once and cardio 5 days, then the next week I switch and have 2 lower body days and one upper body day

Upper Body
7 min on the crosstrainer
seated chest press 12-15 reps at 35k
narrow grip lat pulldown 12 res at 37.5k
seated rows 12 reps at 22.5k
crosstrainer for another 7 min
dumbbell chest press 15 reps at 10ks per hand
rope pulldown thing for triceps 12 reps at 25k
standing bicep curls 10 reps at 6k per hand
hovers for abs 45 secx2
crosstrainer for another 16 min

Lower Body

7 min on the crosstrainer
leg press 12 reps at 95k
10 reps at 105k
8 reps at 110k
x trainer 7 min
db lunges 12 reps at 8k
ham curls 10 reps at 35k
leg extensions at 35k

hovers for abs 2x 45 sec
ball crunches 12 reps

Cardio days- this is done 3 days a week

20 min on the crosstrainer and 10 min of the bike, I do intervals so like a lvl 6,7,8,6,7,8,6,7,8,6,7,8,9,10

Thanks!

Tearose1070 · 03-28-2006, 12:40 AM

I went to fitday.com and put my meals in this is what I came up with:

Meal 1: 4 egg whites, 1c. oatmeal with a sprinkling of splenda ( pre-workout)

Meal 2: protein shake, 1c. oatmeal, 1 T. flax oil

Meal 3: chicken breast- 1c, 1c. brown rice

Meal 4: shake and whole grapefruit or an apple

Meal 5: chicken breast- 1 cup, 1 whole tomatoe and 2 c. lettuce, 1c cooked broccoli

Meal 6: 1 c cottage cheese with a sprinkling of almonds ( about 1/4 c.) and sugar free syrup

This day is 2049 calories
protein 214 g.
carbs 169 g.
fat 60 g.
I used the post I think its in this thread about how to figure your calories out to come up with my daily calorie req. Does this look better?

**Grunt76** · 03-28-2006, 02:06 AM

Yes that gives a good place to start. I see that the peanut butter and dressing are not included. Have you entered your height, weight, age, lifestyle and activity level into fitday? If so, it should tell you APPROXIMATELY how many calories you need.

Also, make sure that the foods you enter in fitday match what you are actually having. "cottage cheese" can be very different in FitDay than what is on the label of your stuff. Also, with the oatmeal, make sure that if you measure raw oatmeal, you have the raw measurement in fitday, and vice-versa. Once you've checked all that, it becomes MUCH easier to draw up your plan to your best-shape-ever

03-23-2006, 11:44 PM	#1
Tearose1070 Amateur Join Date: Mar 2006 Posts: 51 Recipes: 0 Rep Power: 3	My meals... how do they look? Hello I am new here, my diet is usually the hardest part for me. I have also posted a workout log in that section. I have lost over 100lbs so far and I am trying to lose the last 35-45 lbs. My diet at the moment: Here is how I am curently eating: Meal 1: 4 egg whites 1 yolk with mushrooms and green onions, 1/2 c. oatmeal with a bit of splenda and skim milk ( this is pre-workout) Meal 2: protein shake mixed with water and green apple ( this is post workout) Meal 3: chicken breast or tuna and steamed broccoli Meal 4: protein shake mixed with water and 1/2 ruby red grapefruit with a bit of splenda Meal 5: chicken breast and salad Meal 6: protein shake mixed with water This is pretty much the same everyday I amy have tuna instead of chicken and almonds instead of the grapefruit, or a yam instead of oatmeal, but thats pretty much it. Tea __________________ ~Tearose~ Current Goal: 18% bodyfat and fit into a size 10 by June 16th!

03-24-2006, 07:19 AM	#2
Pj-Macx Pro Stature Join Date: May 2005 Location: 632 HP SS Posts: 3,337 Recipes: 0 Rep Power: 68	My first thought is that instead of a protein shake for Meal 6.. try some oatmeal, or yogurt mixed with granola, for kind of a snack... I really dont think you need 3 protein shakes during the day.. more actual food would work better I think.... some of the others might have some better ideas for you though... Otherwise it looks good.. keep up the good work.. __________________ Co-Owner @ BodyBuildingXtreme 2002 Navy Blue Metallic Camaro SS "The Blue Ghost" # 10354 -=LME LSX 454ci built for N20=-

03-27-2006, 12:17 AM	#5
Tearose1070 Amateur Join Date: Mar 2006 Posts: 51 Recipes: 0 Rep Power: 3	thanks for all the great help, I did put in a post to Kendra and she has made some great suggestions as well. Am I cutting? lol I didn't really know what that meant. Thanks you Hybrid for the detailed info sounds very good, I'll get to work tweaking it a bit. __________________ ~Tearose~ Current Goal: 18% bodyfat and fit into a size 10 by June 16th!

03-27-2006, 05:10 AM	#6
Tearose1070 Amateur Join Date: Mar 2006 Posts: 51 Recipes: 0 Rep Power: 3	When should one begin the cutting phase? I have 35-45lbs left to go till I hit between 12% and 18% bf from my calculations I am at 30% bf and 5'5" with a med build if that helps I weigh 189lbs at the moment and am a tight size 14. __________________ ~Tearose~ Current Goal: 18% bodyfat and fit into a size 10 by June 16th!

03-27-2006, 02:48 PM	#7
Hybrid IMPC Contestant Join Date: Oct 2005 Location: Gibsonia PA Posts: 824 Recipes: 0 Rep Power: 14	If you want/are trying to lose fat, you are techincally "cutting". __________________ If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

03-26-2006, 10:56 PM	#4
NYCmitch25 Silver Member Join Date: Jul 2005 Location: New York Posts: 1,117 Recipes: 0 Rep Power: 52	its fine. very low carb. why do you want to change it? the diet seems to be working? did you hit a plateau or is this just a check in? i would also ask Kendra ...

03-27-2006, 10:51 PM	#9
Tearose1070 Amateur Join Date: Mar 2006 Posts: 51 Recipes: 0 Rep Power: 3	I was taking a T. of flax oil a day as well as having 2 T. natural peanut butter with that apple after workouts, I would also have an olive oil and balsamic vinegar dressing on my salads with my chicken. I have been having 1/2 cup serving of my oatmeal, yams, or brown rice, I eat a bit more veggies because I figured I could. MY protein portions have been the size of a medium chicken breast which is basically the size of my entire hand. As far as figuring out the calories, I am really not sure how much I should be eating, I have been concentrating more on portion sizes. I figured 2000 calories was what I needed to be eating to lose. I have a personal trainer so this is what he has me doing : I do upper body 2x a week lower body once and cardio 5 days, then the next week I switch and have 2 lower body days and one upper body day Upper Body 7 min on the crosstrainer seated chest press 12-15 reps at 35k narrow grip lat pulldown 12 res at 37.5k seated rows 12 reps at 22.5k crosstrainer for another 7 min dumbbell chest press 15 reps at 10ks per hand rope pulldown thing for triceps 12 reps at 25k standing bicep curls 10 reps at 6k per hand hovers for abs 45 secx2 crosstrainer for another 16 min Lower Body 7 min on the crosstrainer leg press 12 reps at 95k 10 reps at 105k 8 reps at 110k x trainer 7 min db lunges 12 reps at 8k ham curls 10 reps at 35k leg extensions at 35k hovers for abs 2x 45 sec ball crunches 12 reps Cardio days- this is done 3 days a week 20 min on the crosstrainer and 10 min of the bike, I do intervals so like a lvl 6,7,8,6,7,8,6,7,8,6,7,8,9,10 Thanks! __________________ ~Tearose~ Current Goal: 18% bodyfat and fit into a size 10 by June 16th!

03-28-2006, 12:40 AM	#10
Tearose1070 Amateur Join Date: Mar 2006 Posts: 51 Recipes: 0 Rep Power: 3	I went to fitday.com and put my meals in this is what I came up with: Meal 1: 4 egg whites, 1c. oatmeal with a sprinkling of splenda ( pre-workout) Meal 2: protein shake, 1c. oatmeal, 1 T. flax oil Meal 3: chicken breast- 1c, 1c. brown rice Meal 4: shake and whole grapefruit or an apple Meal 5: chicken breast- 1 cup, 1 whole tomatoe and 2 c. lettuce, 1c cooked broccoli Meal 6: 1 c cottage cheese with a sprinkling of almonds ( about 1/4 c.) and sugar free syrup This day is 2049 calories protein 214 g. carbs 169 g. fat 60 g. I used the post I think its in this thread about how to figure your calories out to come up with my daily calorie req. Does this look better? __________________ ~Tearose~ Current Goal: 18% bodyfat and fit into a size 10 by June 16th!

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