Another diet check for a newbie.........

[Rachael UK]

Hi there! I have posted on a few threads but not many so I thought I’d formally introduce myself J I’m Rachael and I have always exercised and eaten healthily and have tried to be as health conscious as possible from around the age of 13. I have never been into junk food and eat tons of fresh fruits and vegetables but unfortunately, like so many women I have been mislead for all of this time into believing that a low calorie diet is the way to lose/maintain weight. Therefore my diet has never a balanced diet - I was a vegetarian and I’m also lactose intolerant so typically, my diet was very low protein, high carbs and also very low in calories - averaging around 900 kcals a day! Consequently, I have never really being able to get my body fat down no matter how much I exercise. So as of a few months ago I have introduced chicken into my diet (I can’t stand red meats) and also more fish and eggs.

I’m almost 30, Height: 5’6 feet, Weight: 120lbs, I am unsure of what my body fat percentage is but I do know that it is not very low as I can pinch (on average) around 1 inch over most of my body. I currently work out 6 days a week, usually 5 days cardio and 3 days weights but I intent to change that (as per below) My aim is to drop as much body fat as possible and build muscle in its place. I have recently become a student and so I cannot afford a gym membership anymore, therefore I work out at home. For my weight training I use 5kg – 7.5kg dependent on the areas I’m working on (except when I’m working on my abs).

I have devised the following plan and would be eternally grateful if you can go over it for me with any suggestions before I start:

1) 7.00am – ½ medium banana (pre-work out energy)

7.30am – Home X-Trainer for 30 mins x 4 days a week: Mon to Thurs.

2) 8.00am – whey protein isolate shake (unflavoured) blended with water, ½ medium banana & 1 tsp of cocoa.


3) 9.00am – 50g oats with one scoop of whey, 1 tsp flaxseed oil, 80g blueberries, 80g raspberries & ½ banana.

4) 12.30pm – Tuna (140g) with (75g cooked) brown rice or (100g cooked) quinoa & salad.


3.00pm – Weight training for 30 mins x 5 days a week: Mon - Thighs & Bum, Tues – Abs & core, Weds – Arms, Chest & Shoulders, Thurs - Thighs & Bum, Fri - Abs & core.


5) 3.30pm - 1 whole egg & 3 whites & salad with balsamic vinegar.
6) 6.30pm – fish or chicken with vegetables.
7) 9.00pm – whey protein isolate shake (unflavoured) blended with water, cinnamon, ginger & nutmeg.

I drink 2 litres of water a day, as well as green and white tea and if I feel the need for sugar or a snack around 11am I’ll have an apple.

Vitamin supplements, which I take straight after my 9am oats are: Multi Vit & minerals with pre-biotic, Oil of Evening Primrose, CO Q10, Grape seed extract (antioxidant) and Calcium with Vit D as I cannot eat dairy.

Is this too much food?? I have been trying to up my calorie intake slowly as I don’t want to mess my digestive system up so I have managed to increase it from 900ish to around 1,200 at the moment. I understand that I should be aiming for around 1,500 a day and I'll be logging everything in FitDay to keep an eye on my macros.

Thanking so much in advance and I really look forward to hearing what you knowledgeable ladies have to say! Rachael

 

[Thandie]

Hi there! I have posted on a few threads but not many so I thought I’d formally introduce myself J I’m Rachael and I have always exercised and eaten healthily and have tried to be as health conscious as possible from around the age of 13. I have never been into junk food and eat tons of fresh fruits and vegetables but unfortunately, like so many women I have been mislead for all of this time into believing that a low calorie diet is the way to lose/maintain weight. Therefore my diet has never a balanced diet - I was a vegetarian and I’m also lactose intolerant so typically, my diet was very low protein, high carbs and also very low in calories - averaging around 900 kcals a day! Consequently, I have never really being able to get my body fat down no matter how much I exercise. So as of a few months ago I have introduced chicken into my diet (I can’t stand red meats) and also more fish and eggs.

I’m almost 30, Height: 5’6 feet, Weight: 120lbs, I am unsure of what my body fat percentage is but I do know that it is not very low as I can pinch (on average) around 1 inch over most of my body. I currently work out 6 days a week, usually 5 days cardio and 3 days weights but I intent to change that (as per below) My aim is to drop as much body fat as possible and build muscle in its place. I have recently become a student and so I cannot afford a gym membership anymore, therefore I work out at home. For my weight training I use 5kg – 7.5kg dependent on the areas I’m working on (except when I’m working on my abs).

I have devised the following plan and would be eternally grateful if you can go over it for me with any suggestions before I start:

1) 7.00am – ½ medium banana (pre-work out energy) (Have 4 egg whites and 1/2 cup of oatmeal or cream of buckwheat. about 1 hour prior to training)

7.30am – Home X-Trainer for 30 mins x 4 days a week: Mon to Thurs.

2) 8.00am – whey protein isolate shake (unflavoured) blended with water, ½ medium banana & 1 tsp of cocoa. (This is good, but without banana & cocoa. You can add some berries if you wish)


3) 9.00am – 50g oats with one scoop of whey, 1 tsp flaxseed oil, 80g blueberries, 80g raspberries & ½ banana. (Same as bellow or with chicken (if you like) and vegetables)

4) 12.30pm – Tuna (140g) with (75g cooked) brown rice or (100g cooked) quinoa & salad. (Perfect)


3.00pm – Weight training for 30 mins x 5 days a week: Mon - Thighs & Bum, Tues – Abs & core, Weds – Arms, Chest & Shoulders, Thurs - Thighs & Bum, Fri - Abs & core.


5) 3.30pm - 1 whole egg & 3 whites & salad with balsamic vinegar.
6) 6.30pm – fish or chicken with vegetables.
7) 9.00pm – whey protein isolate shake (unflavoured) blended with water, cinnamon, ginger & nutmeg.

I drink 2 litres of water a day, as well as green and white tea and if I feel the need for sugar or a snack around 11am I’ll have an apple.

Vitamin supplements, which I take straight after my 9am oats are: Multi Vit & minerals with pre-biotic, Oil of Evening Primrose, CO Q10, Grape seed extract (antioxidant) and Calcium with Vit D as I cannot eat dairy.

Is this too much food?? I have been trying to up my calorie intake slowly as I don’t want to mess my digestive system up so I have managed to increase it from 900ish to around 1,200 at the moment. I understand that I should be aiming for around 1,500 a day and I'll be logging everything in FitDay to keep an eye on my macros.

Thanking so much in advance and I really look forward to hearing what you knowledgeable ladies have to say! Rachael

Hi Rachael,

First of all, you're not eating enough food. You're correct to increase your calories. You're also eating too much fruit, which equals to basically lots of sugar.
You need to have a balance diet of lean protein, complex carbs and leafy greens and healthy fats. The more sugar you eat, the more you'll crave it.

I highlighted some entries so you have an idea. Have about 5 meals a day.

Getting lots of water and green tea is excellent.

Some of your meals are too close together. Keep it every 3 hours or so if you can.

 

[Rachael UK]

Hi Thandie. Thanks so much for looking at this for me. Yes, I agree that fruit is my downfall - I love it. I have modified the diet as you have noted above. The reason why I have broken it down into 7 meals is because I really am unable to eat very much in one sitting (50g of oats with water is a struggle most days!) So I figured that I can still aim to obtain the correct amount of cals but spread over the day for fear that I might not manage it otherwise

I just have one other question I am hoping you can clarify: When I'm counting macros, in my case, is the aim 40% lean protein, 30% complex carbs and 30% fats? Thanks once again.

 

[Thandie]

Hi Thandie. Thanks so much for looking at this for me. Yes, I agree that fruit is my downfall - I love it. I have modified the diet as you have noted above. The reason why I have broken it down into 7 meals is because I really am unable to eat very much in one sitting (50g of oats with water is a struggle most days!) So I figured that I can still aim to obtain the correct amount of cals but spread over the day for fear that I might not manage it otherwise

I just have one other question I am hoping you can clarify: When I'm counting macros, in my case, is the aim 40% lean protein, 30% complex carbs and 30% fats? Thanks once again.

If 7 meals work best for you, that's fine.
Keep your protein at 150g, carbs 125g, fat 30-35g. NOTE: those are grams.

Usually, initially it's challenging to eat more food then used to, but you'll get the hang of it.

 

[Melaina]

Welcome to EF Rachael!!

Everyone is going to want to cheat being human and if you love fruit as much as you do choose that as your cheat meal once or twice a week .... instead of something like chocolate or pizza or whatever... my summer cheat is watermelon.

I know how hard it is to pull things away from protein shakes. My favorite shake is Strawberry protein, banana, pineapple juice, water, ice and oats. It's SO yummy.... thankfully though you don't need all of the extras with some of the higher quality protein mixes. They're good on their own. If you like chocolate flavored get that.... or cookies and cream or something since unflavored whey and berries is a bit blah.

 

[Rachael UK]

Thanks ladies. Yeah, I am really struggling over the past 4 days or so cutting fruit right down to just a few berries in the morning with oats. It is driving me insane - I didn't realise how addictive even fruit sugar can be! Seriously, I am working on an assignment at home and all I can think about is bananas, which has escalated to cookies and cake!! LOL. I'm working through it though even though I'm feeling the withdraw symptoms....... they say the first step in an addiction is to admit that you have one.......

 

[Melaina]

LOL

I don't think they have a bananas anonymous

 

[Tami Bellon]

I really think you could add that 1/2 banana in after training - but only IMMEDIATELY following training (meal 2). I would remove it from meal 3 instead.

Your body will utilize the sugars more effectively following weight training or cardio.