How Is My Diet Looking? (Cutting)

[brazeneye]

I am currently 145lbs (5'3 1/2 and 22 year old,female) and trying to work my way down to 130.

Meal Plan #1:
Meal 1:
1/4 cup So Good Original Unsweetened Soy milk
2/3 cup Fiber 1 cereal
15 grams PVL Whey Gourmet Cookies & Cream Supreme protein pwdr
2 tsp Adam's All Natural Peanut Butter
Calories: 195 / Fat: 6g / Carbs: 34g / Fiber: 16g / Protein: 17g

Meal 2:
100 g apple (1/2 a large green apple)
2/3 cup non-fat cottage cheese
2 tsp Adam's All Natural Peanut Butter
Calories: 231 / Fat: 5g / Carbs: 27g / Fiber: 3g / Protein: 22g

Meal 3:
2 slices low carb whole grain bread
2 oz turkey, white, rotisserie, deli cut
2 slices tomato
2 lettuce leaves
mustard, pepper
Calories: 185 c / Fat: 4g / Carbs: 25g / Fiber: 8g / Protein: 18g

Meal 4:
Same as Meal 2

Meal 5:
5oz sole
1/2 cup pinto beans
2 Italian plum tomatoes
2 tbsp basil
1/4 tsp lemon pepper seasoning
Calories: 290c / Fat: 4g / Carbs: 24g / Fiber: 8g / Protein: 37g

Meal 6:
1/3 cup So Good Original Unsweetened Soy Milk
30 grams PVL Whey Gourmet Cookies & Cream Supreme protein powder
4 tbsp fat&sugarfree vanilla protein powder
Calories: 190c / Fat: 3g / Carbs: 15g / Fiber: 1g / Protein: 25g

Total Calories: 1322
Total Fat: 27g (27%)
Total Carbs: 152g (46%)
Total Fiber: 39g
Total Protein: 141g (43%)

 

[tucker01]

What has your diet been like before this?

Cals seem really low.
Slow and steady wins the race. Fast gets you winded and you need to start over again.

 

[brazeneye]

What has your diet been like before this?

Cals seem really low.
Slow and steady wins the race. Fast gets you winded and you need to start over again.

I eat somewhat cleanly.. Calories always being between 1500-2100 a day.

Old diet goes something like this:
Meal 1:
4 slices of diet bread (50c a slice)
1 tbls peanut butter

Meal 2:
2 muffins (Organic bakery)

Meal 3:
2 creamers in coffee, 1 cup of fruit

Meal 4:
Chicken breast and tossed salad with ranch dressing

Meal 5:
1 cup of fruit

Meal 6:
Low-protein shake and a large apple.


I tend to always be higher on carbs.. and always hunger, so I want to consciously increase my protein.

 

[tucker01]

I like that calorie range better. How ever your macros are questionable here. As you know too much processed carbs not enough protein.

What was you progress while doing that?

 

[brazeneye]

I've been steadily maintaining 142-145 eating 1500-2100, but there is absolutely no structure, and sometimes it works itself only into 3 huge meals a day.

 

[P-funk]

1500-2100 is a huge calorie range! You can probably do better than 1322. I would raise the calories and try and be more consistent.

I would also check that deli meat. 2oz of deli meat is pretty small, and I don't think it would yield 18g of protein. You would probably need more there.

looks pretty balanced. Could you some EFAs though.

what about the post workout meal?

 

[brazeneye]

1500-2100 is a huge calorie range! You can probably do better than 1322. I would raise the calories and try and be more consistent.

I would also check that deli meat. 2oz of deli meat is pretty small, and I don't think it would yield 18g of protein. You would probably need more there.

looks pretty balanced. Could you some EFAs though.

what about the post workout meal?

Meal #2 & 4 is usually what I would have post workout.

 

[P-funk]

Meal #2 & 4 is usually what I would have post workout.

I would swap out the cottage chese for some whey protein for the post workout meal.

 

[brazeneye]

I would swap out the cottage chese for some whey protein for the post workout meal.

Sometimes for breakfast I make a protein shake like this:
1/4 cup nonfat, skim milk
1/4 cup fresh raspberries
1/4 cup low fat or nonfat, plain or sugar-free yogurt
1 tsp. fresh lime juice
1 scoop (30 grams) PVL Whey Gourmet protein pwdr.
1/2 cup water

.. or does the fruit and yogurt combined into that add too many carbs?

 

[P-funk]

Sometimes for breakfast I make a protein shake like this:
1/4 cup nonfat, skim milk
1/4 cup fresh raspberries
1/4 cup low fat or nonfat, plain or sugar-free yogurt
1 tsp. fresh lime juice
1 scoop (30 grams) PVL Whey Gourmet protein pwdr.
1/2 cup water

.. or does the fruit and yogurt combined into that add too many carbs?

I don't know. It would depend on the type of yogurt and how many grams of carbohydrate per serving you are getting and then it would depend on your daily intake and where you set your levels at.

 

[brazeneye]

I don't know. It would depend on the type of yogurt and how many grams of carbohydrate per serving you are getting and then it would depend on your daily intake and where you set your levels at.

Well, if I was to use tofu instead of yogurt, and use a full scoop of protein, the nutritionals would be something like this:
Calories: 323
Fat: 12g (34%)
Carbs: 14g (16%)
Fiber: 2g
Protein: 42g (52%)

 

[WBM]

If you can manage it, only have whey post workout. If you're always hungry, it's best to eat foods that will keep your satiety high. Whey shakes just don't do that.

 

[P-funk]

Well, if I was to use tofu instead of yogurt, and use a full scoop of protein, the nutritionals would be something like this:
Calories: 323
Fat: 12g (34%)
Carbs: 14g (16%)
Fiber: 2g
Protein: 42g (52%)

I think that is a boat load of protein to have in one serving for someone so small.

 

[brazeneye]

I think that is a boat load of protein to have in one serving for someone so small.

I guess I could just ditch the tofu. I am mainly going for what tastes good

 

[plewser2006]

i dont think you should completely throw tast out the back door...
you gotta be happy with your diet...

but lets keep in mind that most of us can only digest around 30g of protien at a time...

a smaller person might even be pushing it with that...

but sometimes a protien shake itself can be a little hard for me to swallow...

gotta keep the flavor in a happy range

 

[brazeneye]

I just subbed in some fat-free yogurt instead of the tofu and didn't get any berries (expensive). That bought to down the protein and the carbs a good deal.