I think I'm finally gettin' my diet right

[rpoclt]

What do you all think? I'm trying to loose some bodyfat.

Breakfast: 1 egg, 3 egg whites, 1 cup oats, apple, 1 flax capsule.

Mid morning: handful of almonds or walnuts and a protein shake.

Lunch: Turkey breast and avocado sandwich w/ lettuce and tomato on whole wheat bread or a chicken breast sandwich w/ lettuce and tomato on whole wheat bread, apple or banana, 1 flax capsule.

Mid afternoon: Chicken breast and veggies or rice.

Dinner: Chicken breast, Extra Lean Pork tenderloin or fish with rice and veggies, 1 flax capsule.

Evening: Handful of almonds or walnuts and a protein shake or cottage cheese.

This amounts to appx 2000-2100 cals. I need 2400 cals for maintenance. Since I'm trying to loose body fat, I dropped the cals down a bit.

 

[Emma-Leigh]

What do you all think? I'm trying to loose some bodyfat.

without knowing your current weight, height, body fat, age, activity levels etc etc....

Breakfast: 1 egg, 3 egg whites, 1 cup oats, apple, 1 flax capsule.

looks ok - although, depending on your size, you may need a little more protein. It is only 17-18g from the eggs and 10g from the oats.

Swap the flax capsule to a fish oil capsule.

Mid morning: handful of almonds or walnuts and a protein shake.

Good. I'd probably add some vegetables here too.

Lunch: Turkey breast and avocado sandwich w/ lettuce and tomato on whole wheat bread or a chicken breast sandwich w/ lettuce and tomato on whole wheat bread, apple or banana, 1 flax capsule.

looks ok - could use a better bread than whole wheat (and could use a better carb source than bread too).

Swap the flax to fish oils and take a few capsules.

Mid afternoon: Chicken breast and veggies or rice.

Good. Add some healthy fats.

Dinner: Chicken breast, Extra Lean Pork tenderloin or fish with rice and veggies, 1 flax capsule.

Good. Drop the flax and add a little more healthy fats.

Evening: Handful of almonds or walnuts and a protein shake or cottage cheese.

This is pretty good.

This amounts to appx 2000-2100 cals. I need 2400 cals for maintenance. Since I'm trying to loose body fat, I dropped the cals down a bit.

If 2400 is maintainence then 2100-2200 is a pretty good place to start in terms of your calories. Decrease to this level and see what happens over the first few weeks. If you do not see any progress, decrease cals again to ~2000 cals and wait again.

As long as you are maintaining a hypocalorific diet and you are getting your healthy fats and enough protein then you will be fine.

 

[rpoclt]

Thanks for the reply, Emma. I'm 5"6" and 140lbs. Currently ~15-16%bf. Moderate activity level. I'm usually sedentary uduring the day while I'm working. However, I jog 2-3 miles everyday and workout 1 hour 6 times a week.