diet help I'm new

[sasa]

Hi girls,
I need help. I workout almost 3 years, I'm 5'5" and I have 118 lb. I workout 5x/week.
M: chest and cardio 25 min HIIT
t: back and cardio 25-30 min
W: legs and abs
Th: should and cardio 25-30 min HIIT
Fr: bic and tric and abs
Sat: cardio outside
Sun:OFF

My diet look:
1. 1/2 cup oatmeal
1/4 cup oat bran
20 g protein
mostly I add cereals Fiber one good for fiber

2. 20 g protein
veggies
sometimes 1/2 cup rice or some fruit

3. before workout
20 g protein
1/2 cup oatmeal
1/4 cup oat bran

4. after workout
20 g protein
veggies or other carbs as kidney beans or barley or lentils

5. 20-30 g protein
veggies

6. 20 g protein

Protein source { fish whitt fillets, chicken, cottage chee, egg whites..}
Carbs { veggies, barley, rice sometimes pumper. bread, oatmeal..}
Fat { almond butter 1 teas. daily, osme peanuts or almonds only 15-20 piece daily.


So what do you think is it OK, enough? Have I keep off somethink or add more food?

thanks

 

[Miss24k]

It depends on your goals. Are you trying to maintain or gain size?

 

[sasa]

no I'm trying lost some fat. But not too much.

 

[sasa]

anyone help me?????

 

[Daisy_Girl]

Looks fine, but only you can say if it is good enough to work. Every *body* is different and only you can tell what is working or not working for you.

When you feel like something isn't working, simply adjust something - carb intake, protein intake, fat intake, food choices, timing..... but only change ONE thing at a time so you can monitor the results.

 

[sasa]

thanks Daisy, I don't want lose too much but what do you think about my carbs intake? I have read a lot of thread and everybody cut by diet carbs why? And what about fiber. Must I count it as carbs? If my daily intake carbs is for exam. 100 g but from this 30 g fiber so my daily carb intake is 100 or 70g??? I'm confused in this stuff.

 

[sasa]

anyone?!!!!!!

 

[Daisy_Girl]

Cutting carbs normally cuts calorie intake, since many carbs (processed) carry a lot fo calories. Starchy carbs also impact the insulin response, which can cause more fat storage. Carbs also can retain water, which, while temporary, is usually unwanted.

Carbs are important for energy, so they are required. But too many, like too much of anything, can cause weight gain. Nobody should "fear" carbs, just use them to fuel your day and your workouts. They are not "bad", but like everything else, eat in moderation.

Fiber counts toward daily calorie intake, but not towards daily carb intake. Fiber is not digested by the body, in fact, it helps clean it out, but as with anything....too much is not good. DOn't count fiber towards daily carb intake.

And BTW, the exclamation points won't make people answer you faster. It's the weekend, people have lives, they don't live on the internet (usually).

 

[Sassy69]

How long have you been following the above routine & diet? Is it working for you so far? If it is, stick with it. If not, are you "stuck"? At 5'5", 118 lb, it sounds like you are definitely a healthy body. Do you know your bodyfat %? How is your lifting? Are you able to increase your weights over the last 3 years? I ask, because you can do the workouts, but the intensity is what will get you results.