Summer Cutting Diet

[lainey]

Please let me know where i can make some improvements!

Meal 1
1 serving Oatmeal with sprinkle of raisins and cinnamon
1 cup Milk with 1 scoop protein powder
EFA Pill

Meal 2
1/3 cup almonds
1/2 cup fat free sugar free yogurt

Meal 3
Mixed Greens Salad (light italian dressing) with either:
1)1/2 cup chick peas and 1 can tuna
2)1/2 cup chick peas and ham
3)5 oz salmon
1/2 cup ff sugar free yogurt
apple

Meal 4
Muslix pita (has flax seed, dried fruit... 200 cals)
1 tbsp Almond butter
Orange
Carrots

*Work out*

Meal 5
3 oz meat or fish
1 cup ff sugar free yogurt
1 cup frozen fruit
celery, red pepper or green beans

 

[drew.haynes]

Please let me know where i can make some improvements!

Meal 1
1 serving Oatmeal with sprinkle of raisins and cinnamon
1 cup Milk with 1 scoop protein powder
EFA Pill

Meal 2
1/3 cup almonds
1/2 cup fat free sugar free yogurt

Meal 3
Mixed Greens Salad (light italian dressing) with either:
1)1/2 cup chick peas and 1 can tuna
2)1/2 cup chick peas and ham
3)5 oz salmon
1/2 cup ff sugar free yogurt
apple

Meal 4
Muslix pita (has flax seed, dried fruit... 200 cals)
1 tbsp Almond butter
Orange
Carrots

*Work out*

Meal 5
3 oz meat or fish
1 cup ff sugar free yogurt
1 cup frozen fruit
celery, red pepper or green beans

I'm not the best to ask... but it seems like Meal 3 has way more protein than 2 and 4... maybe spread it out more? Get a second opinion too.

 

[GFR]

You need more protein, you have 3 meals out of 5 that are low in protein.

 

[Emma-Leigh]

Please let me know where i can make some improvements!

current weight? BF%? Specific goals? How active are you?

Without giving any quantities or specifics it is really hard to give you any feed-back at all... But there is not a lot of food in this plan - so you must either be pretty small or you are restricting your foods too much.

Meal 1
1 serving Oatmeal with sprinkle of raisins and cinnamon
1 cup Milk with 1 scoop protein powder
EFA Pill

How much is '1 serving' - some packets use 0.5 cups whilst other use 0.3 cups.
How much is a 'sprinkle' or raisins?
What type of EFA pill? Fish oil is your best choice - and you want a minimum of 6 a day - taking a look at your diet you are eating a lot of almond type products and these are good - but you need omega-3's and these you get from fish oils (also a little in walnuts and flaxseeds - but not nearly as benificial).

You probably want more fats in this meal too..

Meal 2
1/3 cup almonds
1/2 cup fat free sugar free yogurt

Need more complete protein here - consider adding cottage cheese.
Might also want to add some vegetables.

Meal 3
Mixed Greens Salad (light italian dressing) with either:
1)1/2 cup chick peas and 1 can tuna
2)1/2 cup chick peas and ham
3)5 oz salmon
1/2 cup ff sugar free yogurt
apple

What is in the dressing?
Not a huge amount of food here - but it depends on your size.
You might also want to add some fats here too and consider moving the yoghurt to another meal...

Meal 4
Muslix pita (has flax seed, dried fruit... 200 cals)
1 tbsp Almond butter
Orange
Carrots

Pre-workout you want less fats and more protein and carbs. Reconsider this entire meal.

Meal 5
3 oz meat or fish
1 cup ff sugar free yogurt
1 cup frozen fruit
celery, red pepper or green beans

After your workout you want something much more rapidly digesting - what about something like:
ff/sf yoghurt
banana
whey protein powder (or, if you can't get this, then egg whites are good).

Then, ~ 1 hr later have a solid meal of:
meat/fish
Vegetables
+/- a carb such as sweet potato or legumes (chick peas would be good)
You want some fats here as well (some fish oils would be best)

 

[lainey]

My current weight is 137, body fat 21%, Height 5'3''
I am active every day (golf, swimming, shopping etc) , and am usually at the gym for weights and cardio 3-4 days a week.
I would like to get my body fat to about 18% and my weight down to 125.

I work every day and take the bus all over the place, so whatever food i eat i have to carry. Meal 4 is eaten on the bus so i can't take anything that must be heated up. (I'd like to have some sweet potato here but cold?--ick.)


I made some improvements and specifications:

Meal 1:
1/3 cup oatmeal, 1 tbsp raisins
1 cup milk, 1 scoop protein powder
Its an omega 3-6-9 pill

Meal 2:
1/3 cup almonds
1/2 cup ff yogurt with 1/2 cup cottage cheese
broccoli

Meal 3:
Mixed greens salad (the light italian is 6 cals a tbsp... basically salt and herbs)
1/2 cup chick peas, 1 can tuna, 4 olives, 1 tbsp flax seeds sprinkled on
1/2 cup yogurt
1 apple
1 omega 3-6-9 pill

Meal 4:
Any suggestions for pre-workout food to be eaten on the bus?

how bout this:
Flax pita with 1/2 cup imitation crab and 1 tbsp light cream cheese
Orange
Carrots

Work-out

Meal 5: (9:00 pm, i go to bed pretty soon after this)
smoothie made with
1 banana
1 scoop protein
Frozen peaches
1/2 cup yogurt


Thanks for all your help

 

[Emma-Leigh]

My current weight is 137, body fat 21%, Height 5'3''
I am active every day (golf, swimming, shopping etc) , and am usually at the gym for weights and cardio 3-4 days a week.
I would like to get my body fat to about 18% and my weight down to 125.

Ok - That sounds reasonable (although you will have to lose some muscle mass to achieve your 125 (right now you have 108 pounds lean mass and for 18% and 125 you only have 102 pounds lean mass)...

Meal 1:
1/3 cup oatmeal, 1 tbsp raisins
1 cup milk, 1 scoop protein powder
Its an omega 3-6-9 pill

This is fine for someone your size (~42.5g carbs, ~35g protein, ~3g fat). Drop the 3-6-9 pill and get straight fish oil capsules. You don't need more omega-6 fats than you are already getting. Have 3 caps here instead of 1. (Brings you up to ~6g fat).

Meal 2:
1/3 cup almonds
1/2 cup ff yogurt with 1/2 cup cottage cheese
broccoli

Ok. Although I would decrease almonds to 1 oz (0.25 cups) and increase CC to 0.75 cups. (~15g carbs, ~31g protein, ~15g fat)

Meal 3:
Mixed greens salad (the light italian is 6 cals a tbsp... basically salt and herbs)
1/2 cup chick peas, 1 can tuna, 4 olives, 1 tbsp flax seeds sprinkled on
1/2 cup yogurt
1 apple
1 omega 3-6-9 pill

Dump the pill. Take out the yoghurt. If that can of tuna is ~3.5 to 4oz then that is good. Assuming it is 3.5 oz chicken it gives you ~45g carbs, ~34g protein, ~6g fat.

Meal 4:
Any suggestions for pre-workout food to be eaten on the bus?
how bout this:
Flax pita with 1/2 cup imitation crab and 1 tbsp light cream cheese
Orange
Carrots

Hmmm... Immitation crab and light cream cheese??!! Not really the best. You want to minimise fats (a little is ok) and have some good carbs and protein here. What about:something like a sprouted grain tortilla, with 3.5 oz chicken breast and lettuce/sprouts/mushroom/cucumber, a tbs of avocado, a med. orange and 3 fish oil caps? (~25g carbs, 30g protein, ~6g fat)

Meal 5: (9:00 pm, i go to bed pretty soon after this)
smoothie made with
1 banana
1 scoop protein
Frozen peaches
1/2 cup yogurt

Drop the peaches - the banana is enough fruit. Instead go for something like:
1 small banana
0.33 cups oats
0.5 cups yoghurt
1 scoop whey
(total - ~55g carbs, ~33g protein, ~2g fat)

That gives you: ~180-190g carbs, ~160g protein, ~35g fats (~1700-1750 cals)

That would be an ok starting figure (just a little under what is probably maintainence for your size). Then, after 2-3 weeks, if you are not losing weight decrease this by ~170 cals (10%) and stay at that calorie level for another 2-3 weeks to see how that works.

 

[GFR]

My current weight is 137, body fat 21%, Height 5'3''
I am active every day (golf, swimming, shopping etc) , and am usually at the gym for weights and cardio 3-4 days a week.
I would like to get my body fat to about 18% and my weight down to 125.

I work every day and take the bus all over the place, so whatever food i eat i have to carry. Meal 4 is eaten on the bus so i can't take anything that must be heated up. (I'd like to have some sweet potato here but cold?--ick.)


I made some improvements and specifications:

Meal 1:
1/3 cup oatmeal, 1 tbsp raisins
1 cup milk, 1 scoop protein powder
Its an omega 3-6-9 pill

Meal 2:
1/3 cup almonds
1/2 cup ff yogurt with 1/2 cup cottage cheese
broccoli

Meal 3:
Mixed greens salad (the light italian is 6 cals a tbsp... basically salt and herbs)
1/2 cup chick peas, 1 can tuna, 4 olives, 1 tbsp flax seeds sprinkled on
1/2 cup yogurt
1 apple
1 omega 3-6-9 pill

Meal 4:
Any suggestions for pre-workout food to be eaten on the bus?

how bout this:
Flax pita with 1/2 cup imitation crab and 1 tbsp light cream cheese
Orange
Carrots

Work-out

Meal 5: (9:00 pm, i go to bed pretty soon after this)
smoothie made with
1 banana
1 scoop protein
Frozen peaches
1/2 cup yogurt


Thanks for all your help

I find that shopping really burns the calories

 

[Tough Old Man]

Man what's going on here. Foreman you told me for sutting that the best diet advice would be 30 lbs of hay and 1 carton of ice cream. Make up your mind. Shit i also got all that hay down today. The ice cream was easy.

I find that shopping really burns the calories

 

[lainey]

Thanks Emma, i'll give that a try

 

[lainey]

Oh yeah and if you shop like how i do, it burns a lot of calories... speed walking yeah