Need some diet advise [Forum Archive]

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Need some diet advise

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Posted by: katt

I am currently on a eating program to loose body fat plus gain muscle size. But I'm thinking that I'm not taking in enough carbs, and would like some feedback...

5'4" -
Weight 127
Age 48
Fat% 21
Lean Body Mass 102 lbs

Ok - So I am eating 5 meals per day - Working out every other day - Weights in a.m. (4 x weeek)and cardio (3x week) in p.m. - because of my work schedule

This is a typical day - 1700 - 1800 cal per day average

Meal 1 - 2 Eggs, 1 yolk plus 1 c oatmeal

Meal 2 - Almonds (24 or so) and a peice of fruit

Meal 3 - Whole Wheat tortilla, 3 oz meat (chicken or tuna usually) 1/3 c fat free beans, 2 c vegetables (usually fresh)

Meal 4 - Protein Bar or Shake plus a fruit

Meal 5 - 6 oz lean meat, 2 c vege's (steamed)

That's it - Does this sound average and if so, why in the heck am I tired all the time.??? My fat weight is going down, but my lean body weight is staying the same... Help

Posted by: Gordo

Quote:

Originally Posted by katt

Meal 1 - 3 Egg whites, 1 whole egg plus 1 c oatmeal + 2 fish oil caps

Meal 2 - Almonds (24 or so) and a peice of fruit + cottage cheese or 3 oz of chicken, fish etc...

Meal 3 - Whole Wheat tortilla (scrap this and go for brown rice, barley, sweet potato etc... instead), 3 oz meat (chicken or tuna usually) 1/3 c fat free beans, 2 c vegetables (usually fresh)

Meal 4 - Protein Bar or Shake plus a fruit + 2-3 fish oil caps (this would be better as a whole food meal unless this is PWO...if so, dump the fish oil caps I mentioned and add a lot more carbs to this meal

Meal 5 - 3-4 oz lean meat, 2 c vege's (steamed) + 1 TB olive oil as a homemade dressing

Meal 6 - 2/3 - 3/4 cup cottage cheese + 1 TB natty peanut butter

That's it - Does this sound average and if so, why in the heck am I tired all the time.??? My fat weight is going down, but my lean body weight is staying the same... Help

Quote:

why in the heck am I tired all the time.???

How's your sleep patterns?
Drink any caffeinated drinks close to bed time?

You do weights 4x per week and 3x week cardio.... you're likely underestimating your caloric needs.

p.s. I didn't do the math on any of it so you may want to play with amounts....but basically try to balance your meals a little better

Posted by: katt

My sleep varies as to what I have to do during the day. Usually 6-7 hrs is max, sometimes during the weekends I get one 12 hr sleep cycle (I know that sounds crazy!!) No caffeinated bev's in the evening. I drink 1-2 cups of coffee every weekday morning - none on weekends...

What is the benefit of fish oil?? I've seen most diets have flax seed oil or fish oil..

Thanks for the imput - I'll do some tweaking of the diet and see if it helps

Posted by: Gordo

Oh, Emma has some good posts on it.....I'll see if I can drum them up.

Basically....most diets are really rich in omega6 and the fish oils help balance that out....

This will tide you over for now:

http://goodfats.pamrotella.com/

Posted by: katt

Thanks for the info -

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Need some diet advise

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