will this diet do it?

[nikegurl]

i'm looking to get leaner and add some muscle.

how's this looking?

meal 1
1/2 cup oatmeal
1 tbs natural peanut butter
4 egg whites and 1 egg yolk (hard boiled)

meal 2
1 chicken breast
1/2 yam

meal 3
labrada lean body low carb mrp

meal 4
1 can tuna
salad greens (mixed)
balsalmic vinegar

meal 5
protein shake (after gym)

supplements: multi, xenadrine (just 2 pills a day), mrp and protein powder. have glutamine coming this week
thinking about getting udos or flax too.

 

[craig777]

I think it looks pretty good. I would count the calories on it because it does look a little light. I would say it may be 1400-1600. I would add one more meal just before bed of some protein and some veggies. Take the Udo's it tastes pretty good. There are sites on the internet where you can calculate the calories. With some weight lifting and cardio it looks good.

Hope that helps.

 

[elvn]

I think it looks pretty good. I would count the calories on it because it does look a little light. I would say it may be 1400-1600

very good advice but calculate your own BMR first and plan your calories accordingly. i'm assuming you're female??? i've always had problems with this. i thought i was a typical woman who could eat 2000 cal. My BMR is 1297 cal!! imagine if i lived on a 2000 cal diet. i'd be as fat as a piglet
it also depends on your cutting/bulking, different phases will require different calorie expenditures and ratios.

 

[w8lifter]

Elvn...Can you explain that further please? Your BMR of 1297 is what your body needs to survive if you don't do a thing but lie in bed all day. It doesn't mean you can't eat a diet of 2000 calories! Assuming you get up and move around, let alone work, clean, workout, etc, you will need more than your BMR just to sustain your current weight.

Nike, you should post your stats for everyone.

I agree you should add a 6th meal....perferably of protein and fat. You should add some fat to your protein shakes in order to prevent gluconeogenisis of the protein.

 

[nikegurl]

i think my metabolism is sort of screwy. i used to eat so very very little that i must have adapted to it.
the diet i posted above is actually a lot more food than usual for me.

i'm 5' 9" tall - female. i weigh 137 and my bodyfat is sticking at 18%. i want it much lower and i'd like to add some muscle too.

i lift 5 days a week - one bodypart a session.

mon off
tues chest
wed back
thurs legs
fri off
sat shoulders
sun bis/tris

i'm in and out in 35-45 minutes but train really hard

i won't lie - i've been totally neglecting cardio (maybe i do it 2-3 times a week just for 20 min on the treadmill)

thank you for trying to help me out

 

[elvn]

I think I should have been more specific and quoted my energy expenditure instead It's about 1686 since my normal lifestyle is fairly sedentary. With my training it goes up to about 1900 cal/day. So at my height, without physical activity, 2000 cal would defn cause me to gain weight. I was trying to make the point, which I did not do effectively, that one needs to consider their activity level in order to determine their energy needs. In order to get lean, one has to decrease their caloric intake accordingly as nikegurl is trying to do.
Assuming 1400-1600 calories is not sufficient for someone, as was posted by craig, does not take the individuals stature into consideration or their genetic predisposition to lose weight quickly/slowly. If I ate 1900 cal a day presently, which on paper i should theoretically do, I would gain weight. I have gained weight on this amount of calories while i trained 5x a week with cardio. Not maintained, but actually gained fat.
If I were trying to lean out right now, it would be impossible on a diet that went above 1600 cal. so if I took craig's advice or your advice and added another meal, I would gain weight or maintain. As well, i know you are a proponent of eating before bed. If I did this, and I have, I would balloon out.
Ultimately, I was trying to say you can't create a diet without looking at someone's stats,overall lifestyle and metabolism.
Hmmm, that was long-winded sorry.

 

[w8lifter]

Okay...I just wanted to make sure you knew the difference and weren't just eating 1297 cals

 

[Dr. Pain]

w8, I agree with you suggestions! (I still thinK you should charge for your advice)

Since her calories are metaboilism are compromised, we really need to see what she was doing before! If low cal, then those programs I sent for your files might work with added fat!

NG, there is nothing wrong with mising cardio and using nutrition to change body composition!

FC

 

[nikegurl]

really? i can do this with a great diet and not much cardio?

that is music to my ears. i think i'm on a good track now but i lack patience! my upper body is looking really good. but my legs piss me off (am i allowed to say that?)

quads by my knee look good but the upper hamstring is another story. eeeewwwwhhhhh. ok, maybe it's not THAT bad but i've got fat there for sure.

 

[elvn]

hey nike girl, obviously you should listen to everyone's advice on this thread since they are very well veresed in their fields. My point was just to consider your personal stats when developing a diet. I hope that's what you got out of my confusing comment.
In regards to cardio, as I mentioned on another thread, if you think of the long-term benefits of aerobic activity, it might give you more incentive to do it. I know that we perform cardio in order to "get cut" quickly but I think people need to start looking at the other added benefits of cardio. Weight training will not improve your cardiovascular capabilities on its own. This is just something I think about when I don't want to stay on the machine for 45 minutes. As well, doing out door sports is a great way to incorporate cardio into your regime and you won't really feel like you did

 

[nikegurl]

thanks! very good point - i need to remember that it's part of overall good health to do the cardio.

i am learning that things like playing tennis are a lot more tolerable than doing a cardio machine (for me). riding my bike outside is way better then the lifecycle in the gym etc.

so thanks for 2 good ways of making it better.