SpinQueen

I'll take advice from anyone, but I'm very interested in Jodi's opinion here.

This is a sample day of meals for me.

My goals: Lose body fat and maintain as much LBM as possible.

Stats:
23 yr old female
5' 8"
RMR: 2100
195 lbs
Approx 24% bodyfat

5am
1 packet Bfit Rx Lite in water (190 cals)

30min elliptical

8am
1/2 whole oats
1/2 cup egg whites
1/2 cup blueberries
1 flax oil pill

10:45am
1/2 cup brown rice
1 cup romaine lettuce
4 oz. chick breast
2 tbsps apple cider vinegar

12:55pm
1/2 cup brown rice
1/2 cup cucumber
3 oz. tuna
1 cup romaine lettice
2 flax oil pills

1 hour Weight lifting (Upper body)

3:30 pm
Same as meal 2

6:30pm
1 packet Bfit Rx Lite in water
1.5 tbsps nat pb
1 tbsp flax meal

Calories Eaten Today
source grams cals %total
Total: 1647
Fat: 34 309 20%
Sat: 8 69 5%
Poly: 9 82 5%
Mono: 10 92 6%
Carbs: 171 561 36%
Fiber: 30 0 0%
Protein: 167 668 43%

Bed by 9:30 (I hope)

Emma-Leigh

:Hmmm: Where did you get your metabolic rate from?

RMR = the calories your body requires AT REST (it should be measured first thing in the morning, no food or water, no movement, at least 8 to 12 hrs after eating and without having exercised for 24 hrs).... It does not include things like exercise, moving/general daily life... Usually, to get your REQUIRED DAILY dietry intake you need to multiply this by an activity factor (for most people this is ~1.5)... Which would put you at 3100 cals??!!

Anyway - I certainly think that someone of your lean mass (~150 pounds) needs more than 1600 cals!! Unless you want to lose a lot of lean mass...

I would think that something closer to 2200 cals would be much better to start with...

?? What is in this?

Looks pretty good. Might want to increase your serving sizes a little. Change the flax to fish oils and a bit more fat too (1 tbs of flaxmeal on your oats).

Looks good. I would add something like 0.5 of a medium apple.

Change the flax to fish oils. I would also increase the tuna to 4 oz and add 0.5 of a med apple.

As this is PWO you might want to drop the egg whites and have whey protein isolate instead.

If I new what this was I could comment!! But as this is your PWO meal I would sugget you leave this for pre-bed (at ~9pm ish) and have another meal here instead (eg: fish, vegetables + healthy fats).


As I said - I would re-consider this calorie level... But otherwise the diet looks excellent to me! Just need more!

Jodi

Thanks Emma, I must have missed this yesterday

Your last meal, what is the breakdown of that MRP? The flax meal and natty pb are fine.

Also, if you don't have whey for PWO then egg whites are your 2nd best choice.

Essence EFA

SpinQueen

Sorry it took me so long. Thanks for the suggestions. I'm going to go find the nutritional breakdown for my MRP. I need to buy some fish oil too.