Advice on zoning in my diet

[tummy2004z]

Hi! I am some what new to the board and I am looking to do a diet to cut down my body fat. I have been reading and trying out things for my diet and I am just looking for some help in dialing it in.

Age: 19
Body Weight: 145lbs
Body Fat %: 18
Height: 5’9”
Gender: Female

In high school I ran track and cross country. I have also been playing softball since I was small. I was relatively small all throughout high school weighing in at about 115lbs. After high school I gained a little bit of weight. I have also been rowing for the last year. I am fit and have muscle; I just want to lose some of my fat.

My work out consists of cardio and weights.
The weights that I do are squats, incline dumb bell press, weighted chin ups, and abs. I do 10 reps and four sets at my max weight I can do with good form. (Not curling 5lbs 20 times) I do this about 2 to 3 times a week.
My cardio is mostly AM cardio for anywhere between 30 min to an hour. I usually keep my heart rate at about 150. I run about 4 - 6 times a week.

This is typically what I eat on a daily basis:
Breakfast: ½ cup of oatmeal, glass of milk
Snack: pear
Lunch: turkey sandwich with lettuce and whole wheat (sugar free) bread, green beans
Snack: sugar free jello
Dinner: baked chicken breast or ground hamburger meat, ½ cup brown rice or potatoes, and a vegetable (green beans, carrots, or corn), glass of milk

Obviously my diet needs to be adjusted because I am only getting 1000 calories a day. Basically all my life I have only eaten about 500 calories a day so it is really hard for me to eat that much food. All of the calculators I have found and what I have read on this form suggests that I eat between 1300 and 1500 calories a day. For the past two weeks I have tested this diet and have been plugging it into fitday.com. It seems like I am getting enough carbs but not enough protein and fat. I also want to get my diet zoned in before I add any supplements.

Does anyone have any suggestions on what I should do to improve my diet?
Should I try to bump up my calories or should I just leave it at a thousand?
Should I do anything change my weights or cardio?
If there is anything that you can think of that would help your input would be appreciated.

 

[fallingeggs]

bump

 

[alex2678]

It's gonna be really hard to lose fat if you're only eating 1000 calories a day. Try bumping it up to around 1500 calories and readjust your diet. Very little protein or fats in your diet as well.

Breakfast: ½ cup of oatmeal, glass of milk Add 1 scoop of whey protein or 6 egg whites
Snack: pear Have some cottage cheese and almonds too.
Lunch: turkey sandwich with lettuce and whole wheat (sugar free) bread, green beans Fine as long as its turkey breast and not the deli slices. Add 1 Tbs. olive oil to the beans
Snack: sugar free jello Another protein shake or can of tuna in olive oil
Dinner: baked chicken breast or ground hamburger meat, ½ cup brown rice or potatoes, and a vegetable (green beans, carrots, or corn), glass of milk Fine.

Just some basic suggestions. I'm sure you'll see changes for the better by just increasing your cals slightly and sticking to heavy weights with cardio. Might want to throw some heavier sets in there too. If you can get 10 reps increase the weight to get you back in the 6-8 range for a few sets.