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is this ok

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Posted by: nounoudidi

hi again,
this is my diet since i started the carb cycling and was wondering if it's good.. remember i'm 115 pounds, 19% BF, 5'6", train hard at the gym 4 times a week, do yoga once a week and cardio (HIIT) 2-3 times a week....

here it goes
Monday i did: low carb day
meal 1: 4 egg whites
1 egg yolk
1/3 cup oatmeal

meal 2: protein shake ( low carb)
small tangerine

meal 3: chicken breast
1/2 cup sweet potatoes
1 cup broccoli
71 grams baby food( peach)

meal 4: 1/3 cup oatmeal
4 egg whites

meal 5: 1/2 cup broccoli
1 cup cauliflower
chicken breast

meal 6: protein shake
1 cup cucumber
3 flaxseed oil capsules during the day...
total: 1203 calories, 23 grams fat, 103 grams carbs, 140 grams protein

tuesday: high carb day
meal 1: 4 egg whites
1 med. apple
1/3 cup oatmeal
small tangerine

meal 2: med. apple
1/3 cup oatmeal
protein shake

meal 3: chicken
0.75 cup sweet potatoes
1/2 cup broccoli
1 med. apple

meal 4: 1/3 cup oatmeal
4 egg whites

meal 5: 0.75 cauliflower
3 pz salmon
1 tbsp nayonnaise

meal 6: protein shake
1 cup cucumber
3 flaxseed oil capsules during the day
total: 1528 calories, 25 grams fat, 196 grams carbs, 130 grams proteins

wednesday i will do: no carb day

meal 1: 1 scoop and half protein

meal 2: 4 egg whites
1 cup spinach

meal 3: chicken
1 cup broccoli
1 cup zucchini

meal 4: chicken
1 cup broccoli

meal 5: 3 oz salmon
1 tbsp nayonnaise
1/2 cup cauliflower
1 cup broccoli

meal 6: protein shake
1/2 cup cucumber
3 flaxseed oil capsules during the day
total: 956 calories, 19 grams fat, 46 grams carbs, 150 grams proteins

so how does this look so far , give me your opinions
thanks cindy


Posted by: The13ig13adWolf

not enough fat on any day IMO.


Posted by: myCATpowerlifts

Quote:
Originally Posted by The13ig13adWolf
not enough fat on any day IMO.
Agreed.


Posted by: Vieope

Quote:
Originally Posted by nounoudidi
total: 956 calories



Posted by: nounoudidi

what should i ad for fat???


Posted by: The13ig13adWolf

Quote:
Originally Posted by nounoudidi
what should i ad for fat???
natty pb
fish oil caps
EVOO
flax oil

my personal faves....minus the flax, i think flax tastes like shit.


Posted by: Emma-Leigh

Ok.... Now I am confused. Why do you continue to want to do this? Didn't you say that you didn't want to lose weight in your last post?

Are you wanting to try to starve yourself? Seriously? Because at 19 yrs of age, working out like you do, and being your weight (119 pounds) and height (5'6) - you are coming across as someone who has some body-image/weight control/food control issues.

As I said before - you do not need to be cutting (and you agreed with me).
And if you are infact trying to 'gain some lean muscle' then you might want to increase your daily intake above what a 3 yr old midgit in a coma might require. Even your 'high carb day' is not going to be approaching your daily requirements - let alone approach the amounts you would require to 'recover' from those low/no carb days.

The diet you have written is not healthy and you are setting yourself up for some serious health concequences if you choice to continue down the path you are on.

I am going to say it again - I urge you to completely re-consider your approach.


Posted by: TrojanMan60563

For added fat I would cook something in olive oil, or just down a tbsp of flax oil....barleans tastes great!


Posted by: nounoudidi

oh emma-leigh.... i'm so sorry.... i'm so so so confuse...after reading your first post i decided to stop the carb cycling.....but i need a good program.... no i don't want to lose weight the only thing i'm asking for is a good healthy diet(program) where i will have lean muscle.... now i've been eating so low carb and low fat that if i put everything up i think i will gain a lot of weight and then be fat... could you please tell me in details what in grams i should be eating.... when i put everything in fitday.com it gives me around 30-35% carbs, 40-45% protein and 20% fat... now the fat how many grams should be coming from protein and carbs and how many grams from good fat(peanut butter, flax oil, olive oil...)
and i'm not 19 years old, i'm 28 years old, with 116 pounds, around 19% BF or more... 5'6".... i train weight on monday, tuesday, thursday and friday. off on wednesday and weekend... and do cardio 2-3 times a week.... for 20 minutes...
please please help me i really need help, as you can see.... i wanna know how much calories i should be eating a day and ratios of protein, carbs and fat.... for me to have a lean muscle physique... toned, hard.... (i have love handles believe it or not and my butt is really big and fat)..... i hope you can help me.... if you wanna email me this is my email adress: cindymclaughlin@hotmail.com thanks a lot emma -leigh for all your help and no i'm not gonna do that to my body... i wanna be healthy...


Posted by: nounoudidi

hi again,

i also don't know what is my maintenance calories a day.....


Posted by: The13ig13adWolf

Quote:
Originally Posted by nounoudidi
hi again,

i also don't know what is my maintenance calories a day.....
how did you put together a diet plan w/o knowing your maintenance calories?


Posted by: nounoudidi

there is so many ways that i read to count how many calories you need and ratios..... but they are all different... so i wanna be 100% sure of it cause i'm not sure


Posted by: Emma-Leigh

Quote:
Originally Posted by nounoudidi
i hope you can help me.... if you wanna email me this is my email adress: cindymclaughlin@hotmail.com thanks a lot emma -leigh for all your help and no i'm not gonna do that to my body... i wanna be healthy...
I have sent you an e-mail Cindy.







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