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enough calories?


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Posted by: mayte

Hi,
I'm 31 years old female; 5'4", and weigh 125 lbs. My goal is to lose body fat. I'm doing cardio 45 min/day, 6x week and lifting weights 3xweek (machine). My diet is approx 1400 cal a day (see below). Everything I read says I should have more calories each day; but I'm woried about gaining fat. Any thoughts?

meal 1:
2/3 cup oat meal
1 serving protein powder
1/2 grape fruit

Meal 2
2/3 cup oat meal
3 egg whites

Meal 3
4 oz chiken breast
1 cup broccoli

Meal 4
3 oz chiken breast
2 egg whites
1 cup vegetables

Meal 5
6 oz fish
2 cup salad
1 cup cauliflower
1 tablespoon peanut butter


Posted by: CowPimp

I might up them a little bit, but I think it is within acceptable limits. I might add another 100-150 calories in there and lower the calories only if you need to.


Posted by: atherjen

Way too much cardio Id suggest cutting that back to begin with. about 3-4 days of HIIT style(intervals) or spriting would be optimal compared to steady state longer cardio sessions, IMO.


diets not bad, although aside from the peanut butter(which I wouldnt rely on), you dont have any EFA's. I would reccomened considering purchasing Fish Oil capsules.

calories are alright, although I suggest you take a day each week and eat a lil beyond your maintenance intake. This will allow for steady weight loos, keeps your body guessing and adapating to that new level. Metabolism, as well as many other hormones would slow down to undesired levels.


Posted by: kim

Ooopps... I rely to on Natural Peanut Butter mix with my cottage cheese. Is it that bad


Kim


Posted by: LAM

Quote:
Originally Posted by mayte
Hi,
I'm 31 years old female; 5'4", and weigh 125 lbs. My goal is to lose body fat. I'm doing cardio 45 min/day, 6x week and lifting weights 3xweek (machine). My diet is approx 1400 cal a day (see below). Everything I read says I should have more calories each day; but I'm woried about gaining fat. Any thoughts?

meal 1:
2/3 cup oat meal
1 serving protein powder
1/2 grape fruit

Meal 2
2/3 cup oat meal
3 egg whites

Meal 3
4 oz chiken breast
1 cup broccoli

Meal 4
3 oz chiken breast
2 egg whites
1 cup vegetables

Meal 5
6 oz fish
2 cup salad
1 cup cauliflower
1 tablespoon peanut butter
the diet looks ok...as already stated you need to cut down on the cardio. I would also use more free weights than machines...


Posted by: mayte

what about flaxseed oil? how much do you take every day?


Posted by: atherjen

flax is fine, you need a balance of omegas. Fish oil being very improtant(top of my list).. check the stickies at the top of this forum for added info on EFA's.


Posted by: JLB001

Maybe a few more carbs too in one of your other meals.


Posted by: mayte

thank you all for the info



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