Critique of a womans diet...anyone?

[hudfia]

Hi guys! I am new to this forum and have been looking at some of the posts here rearding diets but noticed it's mostly men, no women posting. Does anybody have experience creating diets for women who are looking to lean out? I have been training for a little over a year and have managed to put on some muscle but now I want to focus more on my diet in order to lean out and drop some bodyfat.

I am 5' 6" and currently weigh 135lbs. I want to get down to a weight where I'm lean enough for my abs to come through, which I'm gonna guess is a loss of 10lbs or so. I weightlift 5 times a week and do some cardio, roughly 20 minutes 2 x week.

I've calculated that I should be consuming about 1450 calories per day in order to drop 1lbs a week and this is how my diet currently looks

7am 25gr quinoa
25gr steelcut oats
1 scoop Dymatize protein powder
1/2 tsp flax seeds

10am 1 wholewheat tortilla
5 eggwhites

At 12 noon I go to the gym for an hour and then I get back for lunch:

1pm 5oz turkey grilled breast
3 oz sweet potato, steamed
Broccoli, steamed

3.30pm 5oz low fat cottage cheese
1 apple OR 1 tbsp peanutbutter

6pm 5oz fish of some sort
3 oz edamame beans

9pm 1 Dymatize protein shake
1oz almonds

This works out at 1470 calories, 44.6gr fat, 113.7gr carbs, 162.7gr protein.

Is this a good diet or should I be tweaking it here and there? Anybody fancy having a critique of a womans diet? Any good advice would help....

 

[keasbey]

hmmm if no one helps here you might try looking in the womens section if you havent already
http://www.elitefitness.com/forum/womens-fitness-female-bodybuilding-training/

 

[SouthernLord]

hmmm if no one helps here you might try looking in the womens section if you havent already
http://www.elitefitness.com/forum/womens-fitness-female-bodybuilding-training/

Yes!!!

We have an awesome group in the women's forum. thandie, bikinimom, ironwings, tatyana, superqt4u2nv are just a few who will help you at a drop of a PM. These ladies know their stuff and most of them are competitors. Please check it out

 

[iggy]

Yes!!!

We have an awesome group in the women's forum. thandie, bikinimom, ironwings, tatyana, superqt4u2nv are just a few who will help you at a drop of a PM. These ladies know their stuff and most of them are competitors. Please check it out

yeah, SL is right, our womens section is VERY knowledgeable! check it out!

 

[eddymerckx]

i moved your thread here--the wimmiz will help you out--much smarter than us menz

 

[Thandie]

Hi guys! I am new to this forum and have been looking at some of the posts here rearding diets but noticed it's mostly men, no women posting. Does anybody have experience creating diets for women who are looking to lean out? I have been training for a little over a year and have managed to put on some muscle but now I want to focus more on my diet in order to lean out and drop some bodyfat.

I am 5' 6" and currently weigh 135lbs. I want to get down to a weight where I'm lean enough for my abs to come through, which I'm gonna guess is a loss of 10lbs or so. I weightlift 5 times a week and do some cardio, roughly 20 minutes 2 x week.

I've calculated that I should be consuming about 1450 calories per day in order to drop 1lbs a week and this is how my diet currently looks

7am 25gr quinoa - You don't need to have it with oats. One or the other.
25gr steelcut oats- That's good to have.
1 scoop Dymatize protein powder - Good
1/2 tsp flax seeds - Good.

10am 1 wholewheat tortilla- Vegetables or Quinoa here.
5 eggwhites- 4 eggwhites.

At 12 noon I go to the gym for an hour and then I get back for lunch:
Have protein with veggies after your workout. Wait an hour or so then have a regular meal.

1pm 5oz turkey grilled breast - Try 3 oz (too much protein in one sitting)
3 oz sweet potato, steamed- Sweet potato is better.
Broccoli, steamed - Good.

3.30pm 5oz low fat cottage cheese- 3 0z
1 apple OR 1 tbsp peanutbutte- too much fat.

6pm 5oz fish of some sort - 3 0r 4 oz
3 oz edamame beans - good.

9pm 1 Dymatize protein shake- Casein protein shake.
1oz almonds. Try not to have fat before bed.

This works out at 1470 calories, 44.6gr fat, 113.7gr carbs, 162.7gr protein.

Is this a good diet or should I be tweaking it here and there? Anybody fancy having a critique of a womans diet? Any good advice would help....

If you're looking to get leaner, you'll need to lower your fat to 30g and protein to 150g. Your diet otherwise looks pretty good with a few exceptions. Don't have too much protein in one meal. 2 or 3 oz is good. In some cases, if it's fish you can have 4 oz.
Drink lots of water and have green tea, which is an antioxident.

I hope this helps.

 

[hudfia]

Thandie, thank you soo much!! This is such a helpful forum, completely different to others I've tried where you just get criticized for not knowing your stuff.

I guess I am already fairly lean, but I would love to just drop enough to get my middle abs to pop, but I'm taking it slow as I'm aiming more for the summer, so I can afford to trip up and not go on a ridiculous diet.

I will take into consideration what you've changed in my diet Thandie, and if anybody else have any more inputs I'd be very happy. And I know I probably should do more cardio, I just hate doing it.... But then again, if it's gotta be done, it's gotta be done.

Thanks ladies!!

 

[hudfia]

I have to run for now but one more question... do you ever do weighted ab work. If so, what type and how often?

Hi BIKINIMOM, thanks for the reply. Just to answer your question above, no I hardly ever do weighted ab work as I've been told it will just make me bulk up and make me more 'square' in the midsection (if that makes sense). I have been told I have a pretty narrow waist and would prefer to make it smaller rather than bigger.

Have I been wrongly informed? Do you all do weighted ab work??

 

[Thandie]

I have to run for now but one more question... do you ever do weighted ab work. If so, what type and how often?

Hi BIKINIMOM, thanks for the reply. Just to answer your question above, no I hardly ever do weighted ab work as I've been told it will just make me bulk up and make me more 'square' in the midsection (if that makes sense). I have been told I have a pretty narrow waist and would prefer to make it smaller rather than bigger.

Have I been wrongly informed? Do you all do weighted ab work??

Hi,
Having good abs is just about the diet. That said, you can do any ab exercise you're confortable with included with weights; it will not add bulk to your abs. You can do cable crunches; hanging leg raises with ankle weights or supporting a medicine ball around your legs/thighs.

You don't need to dl abs more then once a week. Twice if you're ocd, like I am. LOL!

 

[iggy]

hanging leg raises do bring out your lower abs REALLY well. my buddy when he was on the abs diet had low bf% but good abs, and after he did hlr for 2 months you could see his lower abs chiseled in.