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Meal #2 & 3- Help
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Posted by: Beth1
I work in an office & have a problem eating the right fats for my 2nd & 4th meal. I eat 6g fat, 25g protein, 25g carbs per meal & 260 cal (6 meals in total). My 2nd & 4th meal are hard to plan b/c im stuck in my cubbie. For my 2nd & 4th meal i'm eating an apple (or fruit like it), protein shake, a green veggie, 2 udo caps & 1 fish cap (= 3g fat). I still need 3 more grams of fat & I hate nuts (except peanuts). Does anyone have any recs & how do these meals sound? Also, I can never hit 25g carbs- is that ok?
Also, I am looking to lose body fat.
If anyone has any recs it would help.
Posted by: calalily1972
Yeah add more fish oil You don't have enough if you are taking only 2 per day. Add 1/2 tsp of olive oil on your green veggies or slice up some avocado.
Sometimes I put flax oil in my protein shakes. Hell, I use to use a whole Tablespoon in my protein shakes lol.
Fat is the last thing I have trouble adding to my meals lol.
Are you really eating carbs at all 6 meals?
Posted by: Beth1
Im taking the fish oil caps 6 times per day. Im eating carbs in each meal. I usually have a sw potato & brown rice w/ my meals. What flax oil do you rec. & do you think I should ad that on top of the udo caps?
Fat is hard for me b/c I hate nutz & most good fats; thats why I got the udo caps. Adding some oil to my veggies sounds like a good idea.
Thanks for your recs!
Posted by: calalily1972
I would just add oil to your veggies and not worry about the caps then.
Why are you eating carbs at all 6 meals? Are you getting enough protein? That sounds like an awful lot of carbs for a cut.
Posted by: Beth1
My fiance recommended the diet. I am eating a little over 100 g of carbs a day. I dont think my fiance always knows what he's talking about lol. I'm eating 30% carbs & 30% fats & 40% protein per day. How may grams of carbs do you rec per day? I'm 173 pounds, 5'6. Prob 30% bf (i'm just starting out). I want to lose my body fat & get ripped! I work out around 4x per week, 45 minutes of cardio and moderate weight training. If I lower the carbs will I lose energy?
Also, 1600-1700 calories per day.
Posted by: calalily1972
No I think that amount of carbs is good so don't change them and keep them at about 100G. However, I don't think it should be split up between 6 meals. You should really concentrate on carbs 3 times of the day and then make your other 3 meals protein and fats only. No you won't lose energy at all and I don't think you should lower carbs - you should restructure them.
You will notice greater fat loss by re-structurig.
Carb meals
Meal 1: Breakfast
Pre-Workout
Post-Workout
Then your other 3 meals non-carb meals of P&F only.
Whatever you do.........DO NOT GO BELOW 1700 calories - you are already really low for your bodyweight.
How tall are you?
Posted by: Beth1
5'6. It would be a lot easier to eat no carbs for some of meals(especially at work). I would have to re-construct my diet to do that. Right now I eat equal fat/carbs/prot per meal & target 260 calorie. If I took out the carbs in some meals I will lose calories.
My only source of fats/protein for meal 2 & 4 is the udo caps, protein shake,fish caps & veggies. If I took out the carbs I would take away a lot of calories. Is it ok to have fewer cal in these meals & add them in others. (Ex. I eat 3oz sweet potato per meal - I would change that to 6 oz per meal giving me more calories for that meal).
Thanx for the help!
Posted by: calalily1972
I wouldn't just make a meal 6 oz. of sweet potato, I would add other things for health reasons.
All you have to do is add those carbs to your other meals. So for instance you would have your 3 oz. sweet potato AND a piece of fruit and/or some yogurt etc...depending upon what carb grams are needed.
make sense?
The other meals will have fewer cals yes but that's ok so long as your Protein and Fat is distributed evenly throughout all 6 meals. Effectively you could add more fat to your P&F meals only and remove a little from your carb meals too.
Posted by: Beth1
That makes sense. Im going to try your advice. I'll eat my regular meal (almost) lower the fat a little and up the carb for my pre/post & brkft meal & i'll take the carbs away from meal #2 & 4 ( & add a little more fat).
I get so excited when I change my meal plan, I think this will work out well!
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