Can Someone Help Me Add in an Extra Meal?

[cezza30]

Heya everyone

I've been trying to lower my bodyfat . . . I think I've managed to drop from about 28% down to 22/23% so far (using calipers so whether this is perfectly accurate I'm not sure). Anyway, I seemed to kinda stop losing anything and so decided to change things around in the hope to kickstart everything again.

This week I had a really bad couple of days involving some pancakes and some Ben and Jerry's ice cream (it was my birthday but still... ) and now I just want to throw myself back into being a good girl!

This is what I've got so far:

Breakfast:

1/2 cup brown rice
1/2 can tuna
Some vegetables (normally carrots)

Lunch:

1/2 cup brown rice
1/2 can tuna or a chicken breast
More vegetables

Evening Meal:

Fish / Chicken
Steamed Vegetables

I know there aren't enough calories in this and so was wondering if somebody could suggest a fourth meal to be eaten mid afternoon. Not sure whether to be including carbs in it or not and how many etc. If someone could offer any guidance here I will be very grateful!

Oh and another question . . . I read somewhere the other day that canned tuna does not count as an oily fish as a lot of the oil is stripped from it during the canning process. Is this true? If so, should I be getting more good fats in here somewhere? I currently take multivitamins and calcium supplements, but whilst stocking up on these the other day I was looking at a million and one cod liver oil / fish oil / 'any other oil you could possibly name' supplements. Just left me a bit overwhelmed by the choice! Is taking one of these oil supplements a good idea? And if yes when would you take it during the day? Does it matter?

Ooooh lots of questions there

Thank you to anyone who can help x

 

[emillou]

Heya everyone

I've been trying to lower my bodyfat . . . I think I've managed to drop from about 28% down to 22/23% so far (using calipers so whether this is perfectly accurate I'm not sure). Anyway, I seemed to kinda stop losing anything and so decided to change things around in the hope to kickstart everything again.

This week I had a really bad couple of days involving some pancakes and some Ben and Jerry's ice cream (it was my birthday but still... ) and now I just want to throw myself back into being a good girl!

This is what I've got so far:

Breakfast:

1/2 cup brown rice
1/2 can tuna
Some vegetables (normally carrots)

Lunch:

1/2 cup brown rice
1/2 can tuna or a chicken breast
More vegetables

Evening Meal:

Fish / Chicken
Steamed Vegetables

I know there aren't enough calories in this and so was wondering if somebody could suggest a fourth meal to be eaten mid afternoon. Not sure whether to be including carbs in it or not and how many etc. If someone could offer any guidance here I will be very grateful!

Oh and another question . . . I read somewhere the other day that canned tuna does not count as an oily fish as a lot of the oil is stripped from it during the canning process. Is this true? If so, should I be getting more good fats in here somewhere? I currently take multivitamins and calcium supplements, but whilst stocking up on these the other day I was looking at a million and one cod liver oil / fish oil / 'any other oil you could possibly name' supplements. Just left me a bit overwhelmed by the choice! Is taking one of these oil supplements a good idea? And if yes when would you take it during the day? Does it matter?

Ooooh lots of questions there

Thank you to anyone who can help x

I wouldnt like to advise you on an extra meal, only been on here since today! but i cant wait to hear the info on the Tuna debate, i must eat my own body weight in it somedays LOL!

 

[cezza30]

I wouldnt like to advise you on an extra meal, only been on here since today! but i cant wait to hear the info on the Tuna debate, i must eat my own body weight in it somedays LOL!

I know from what I posted it doesn't look like much, but I know there are days where i've eaten much more. Sometimes I love it, sometimes the thought of eating another mouthful makes me sick!

 

[the-short-one]

Definitely not enough food, and definitely not enough fat.

You need to post your height and weight. and whatever workout you do so that we can gauge how many calories you need.

 

[cezza30]

Definitely not enough food, and definitely not enough fat.

You need to post your height and weight. and whatever workout you do so that we can gauge how many calories you need.

Ok . . .

I'm 5'7" (ish . . . maybe a teeny bit taller) and weigh 136lbs, with a small frame on my upper half, and not so small on my bottom half.

At the moment I'm running outside for about 40 minutes probably 4 days a week, with some swimming here and there (not really regulated just whenever I manage to go). I've been trying to do some weights again probably 4 days a week (just squats and lunges with dumbbells and then some upper body stuff with light weights). I have to admit I'm not much of an expert with this stuff and so I don't know if what I've been doing is 'right' so to speak, but I've been trying!!

 

[emillou]

I wouldnt like to advise you on an extra meal, only been on here since today! but i cant wait to hear the info on the Tuna debate, i must eat my own body weight in it somedays LOL!

I agree with " the short one" your not getting enough cals to burn fat and how you eat tuna for breakfast Lord only knows ! What times your BF ? why not try avin original oats (porridge where i'm from) 1/2 cup cooked with water + 1 scoop protein pwd. I have it every morning with a few berries flung in..... Yummy.... cant wait for brekky now ! also take flax oil with it. If you have this for brekky you can shift your other meals up

 

[the-short-one]

agreed. Oats in the morning is best - mix in 3 egg whites, Sounds gross, but you can't taste them.

You need to throw in 2 more meals. One between breakfast and lunch and one more either before or after dinner. They don't have to be giant meals. Have a handful of almonds in the morning. They contain everything you need - fat, protein, carbs. You can also have an apple with a tablespoon of peanut butter. either of these will work for either meal - and will give you the added fat you need.

If I were on your diet with your workout schedule, I would be wiped out all the time. Eating just a little more will help you lose the fat. It's crazy, but true.

 

[Sassy69]

Take a look at the "Are you new to EF Ladie's board - START HERE" sticky at the top of this board, and look at the link for the Shadow's Project in that sticky. That will help give you a plan for both diet & training.

 

[strawberry2]

What do you guys think about celery & P/B? Do you think its a waste of even eating it? I know celery is mostly water....

 

[jenscats5]

I personally like a 40/30/30 plan of Protein/Carbs/Fat and use a free tracking site such as www.fitday.com

And as Sassy said - check out Shadow's plan - easy to follow..... And for an "extra" meal maybe add a small handful (such as 1 oz) of nuts (peanuts/almonds) or a salad + protein....

And I have not heard that regarding the tuna/oil thing....but salmon does now come in a pouch so you can use that to change it up if you'd like....