Please check my diet

Katia7 · 01-16-2004, 10:28 AM

Stats: 5'0, 110lb, about 26% bf
Goals: loose 1 or 2 sizes and lower body fat

I'm planning of following this plan.. what do you think?...

7:30-- 1 egg, 2 whites, 1/4c oatmeal

10:00 Protein shake, large apple

1:00 1/2c wheat pasta, 6 shrimp, vegies, teriyaki souse, 1sp flaxseed oil

4:30 protein shake

5:00-7:00 WORKOUT

7:30 1c yam, 1T plain yogurt, 4oz chicken, salad, 2T fat free dressing

Total: 1140 cals, pr:108g, crbs:147g, fat:15g... %: p38/c52/f12

Workout:
M--off
T--chest/back + cardio
W--off
Th--legs + cardio
F--cardio
S--arms/shoulders + cardio
Su--cardio

What do you think? Any suggestions?

Thank you

tjwes · 01-17-2004, 06:59 AM

Looks pretty good to me,although I`d up the protein in meal one by eating more egg white.Keep your ptrotein high while trying to lose weight in an effort to hold onto muscle tissue.

atherjen · 01-17-2004, 11:17 AM

your calories seem a bit too low hun... you dont want to risk putting your body in starvation mode and loosing muscle.
Id add a bit more protien to meal 1 and 3 (6shrimp doesnt have much protein). in meal 3 I would switch the pasta to either brown rice, sweet potatoes/yams or beans/legumes. even more oatmeal if you wanted!
what sort of fat free dressing is it? many of those are loaded with sodium and added sugars.
I also dont see NEAR enough fats in your diet. 15g is incredibly low. add in at least another tablespoon of EFA's, flax, olive oil, fish oil caps and/or fatty fish, natural peanut butter, nuts/seeds in moderation.
also.. what sort of cardio are you doing? 5 days seems a bit much. are you doing any HIIT (interval style) cardio?

Katia7 · 01-17-2004, 12:32 PM

Thank you so much for helping!

How many calories do I need to loose weight (body fat)?

How come whole wheat pasta is bad?

The cardio I do is not HIIT.. it's usually either a spinning class, aerobics (step or kickboxing) or just elliptical or a bike for 30 min.

Thank you!

atherjen · 01-17-2004, 12:45 PM

at your weight, 110lbs, start at multiplying your weight by 12. try at the level for a bit and see how you make out. can be adjusted from there. I also might add that adding one day of a higher carb with more calories will be beneficial in preventing your metabolism from slowing too much and bring hormone levels back to normal levels.

whole wheat pasta is a bit too processed for dieting. an ok choice when tryin to gain and/or maintain. more complex less processed varieties are better.

not bad choices for cardio then. for a change perhaps change a couple of those cardio sessions to interval sessions for 20-25 minutes.

Katia7 · 01-17-2004, 01:49 PM

Does that mean that whole wheat bread and fiber one are not OK when dieting either?

atherjen · 01-17-2004, 05:16 PM

FIber one cereal is fine, I wouldnt rely on it soley as my carb source though. and yes wholewheat bread isnt ideal either.

Katia7 · 01-17-2004, 06:08 PM

Just thought of another question.. postworkout meal... are bananas allowed then or no babanas at all when dieting? would whole wheat pasta and bread be allowed for a post workou meal?

Exactly what carbs ARE allowed? brown rice, yams, oats.. anything else?

What exactly happends to the body when eating something that's prosessed that doesn't let it loose the fat?

01-16-2004, 10:28 AM	#1
Katia7 Registered User Join Date: Apr 2003 Location: New York Posts: 767	Please check my diet Stats: 5'0, 110lb, about 26% bf Goals: loose 1 or 2 sizes and lower body fat I'm planning of following this plan.. what do you think?... 7:30-- 1 egg, 2 whites, 1/4c oatmeal 10:00 Protein shake, large apple 1:00 1/2c wheat pasta, 6 shrimp, vegies, teriyaki souse, 1sp flaxseed oil 4:30 protein shake 5:00-7:00 WORKOUT 7:30 1c yam, 1T plain yogurt, 4oz chicken, salad, 2T fat free dressing Total: 1140 cals, pr:108g, crbs:147g, fat:15g... %: p38/c52/f12 Workout: M--off T--chest/back + cardio W--off Th--legs + cardio F--cardio S--arms/shoulders + cardio Su--cardio What do you think? Any suggestions? Thank you

01-17-2004, 06:59 AM	#2
tjwes "You Can`t Flex Fat" Join Date: Apr 2003 Location: Upstate New York Posts: 456 Photos: 8	Looks pretty good to me,although I`d up the protein in meal one by eating more egg white.Keep your ptrotein high while trying to lose weight in an effort to hold onto muscle tissue.
	My Website: http://www.geocities.com/timbuktuweights/ My Forum: http://timwescott.proboards18.com/index.cgi

01-17-2004, 11:17 AM	#3
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	your calories seem a bit too low hun... you dont want to risk putting your body in starvation mode and loosing muscle. Id add a bit more protien to meal 1 and 3 (6shrimp doesnt have much protein). in meal 3 I would switch the pasta to either brown rice, sweet potatoes/yams or beans/legumes. even more oatmeal if you wanted! what sort of fat free dressing is it? many of those are loaded with sodium and added sugars. I also dont see NEAR enough fats in your diet. 15g is incredibly low. add in at least another tablespoon of EFA's, flax, olive oil, fish oil caps and/or fatty fish, natural peanut butter, nuts/seeds in moderation. also.. what sort of cardio are you doing? 5 days seems a bit much. are you doing any HIIT (interval style) cardio?
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

01-17-2004, 12:45 PM	#5
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	at your weight, 110lbs, start at multiplying your weight by 12. try at the level for a bit and see how you make out. can be adjusted from there. I also might add that adding one day of a higher carb with more calories will be beneficial in preventing your metabolism from slowing too much and bring hormone levels back to normal levels. whole wheat pasta is a bit too processed for dieting. an ok choice when tryin to gain and/or maintain. more complex less processed varieties are better. not bad choices for cardio then. for a change perhaps change a couple of those cardio sessions to interval sessions for 20-25 minutes.
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

01-17-2004, 05:16 PM	#7
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	FIber one cereal is fine, I wouldnt rely on it soley as my carb source though. and yes wholewheat bread isnt ideal either.
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

01-17-2004, 12:32 PM	#4
Katia7 Registered User Join Date: Apr 2003 Location: New York Posts: 767	Thank you so much for helping! How many calories do I need to loose weight (body fat)? How come whole wheat pasta is bad? The cardio I do is not HIIT.. it's usually either a spinning class, aerobics (step or kickboxing) or just elliptical or a bike for 30 min. Thank you!

01-17-2004, 01:49 PM	#6
Katia7 Registered User Join Date: Apr 2003 Location: New York Posts: 767	Does that mean that whole wheat bread and fiber one are not OK when dieting either?

01-17-2004, 06:08 PM	#8
Katia7 Registered User Join Date: Apr 2003 Location: New York Posts: 767	Just thought of another question.. postworkout meal... are bananas allowed then or no babanas at all when dieting? would whole wheat pasta and bread be allowed for a post workou meal? Exactly what carbs ARE allowed? brown rice, yams, oats.. anything else? What exactly happends to the body when eating something that's prosessed that doesn't let it loose the fat?

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