Diet Help!

[Nicky364]

Hi everyone! I am new to the board and am really seeking some advice. I would appreciate any help that anyone could give me.
Thanks in advance!


I am a 5'8, 138lb, 22% body fat. I am now training 3-4 times a week and doing cardio 5-6 times a week.

My boyfriend is a bodybuilder and I have tried to ask him how my diet should be, but every time it seems just like too much food and he says he's not exactly sure how much of everything I am suppose to have because I am a female. So, what better way than to ask a female, right! Anyways, My goal is too loose some weight, lean up and tone up a bit.

What would you suggest? I know portions matter and I need to eat 5-6 times a day and drink about a gallon of water a day. I also know it needs to be balanced, like a little of protein, a little of carbs, and a little of fat. But, I guess what I am asking is what are samples of your diets and what do you think sounds best for someone like me? I really do appreciate all of your help. thanks a lot.

Nicky

 

[smb_69]

Nicky - protein = 114.54 carbs = 114.54 fat = 51.06

That would be a good start. now you can increase your protein and drop your carbs a bit and play around w/that. Split that in 6 meals and this is not that much right???

Post more if you have questions.

 

[Daisy_Girl]

Welcome, Welcome, Welcome! Glad to have you here!

Food choices for men and women don't have to be different, but portion sizes do, because they are typically based off BW.

First, it is hard to gain muscle and lose fat at the same time. Typically, to maximize your gains/losses, you need to focus on one or the other. Reason being, to lose fat you need to have a calorie deficit. Meaning taking in less than you are expending. To gain muscle, you need to have a calorie surplus. Meaning you are taking in more than you are expending.

You can focus on both, but know that changes will happen slower and won't be as dramatic. But, if you are training smart, resting often and eating clean - you will definately see results.

Diet is the NUMBER ONE way to change your body. A clean diet will make a WORLD of difference in your body - more than cardio ever will. Clean diet means one with few (if any) processed foods. High protein, moderate carbs (complex ones), moderate healthy fats, little to no sugars. I would lean towards having Protein be 1-2g per lb bodyweight.

I would cut back on the cardio if I were you, and let diet do the work. I would change it to 3 days of cardio - 30min HIIT (High Intensity Interval Training). Keep weight training at 3 days - lift heavy hard and intense.

Also, cardio is counterproductive for muscle gains. Cardio is catbolic - meaning it will use up some of your muscle tissue for energy. Muscle tissue is important becasue it is more metabolically active than fat...plus is plain looks better than fat!

This is the diet I am currently doing. I always do some variartion of it - modifying foods as my goals change. I focused on adding muscle for a couple months, so my BF crept up a little. Now I am focusing on retaining the muscle I gained, but bringing my BF down.

Meal 1: (~7:30am)
1/2 cup Cream of Wheat with cinnamon and splenda
1-2 whole egg, 2 egg whites, 3oz turkey (mixed together)

Meal 2: (~10am)
Protein Bar

Meal 3: (12:30pm)
4-6oz Chicken or Lean Beef
Green Beans (No Limit - usually 2 1/2 cups)
Carrots, Grape Tomatos (in small baggie)
1 Small Piece Fruit

Meal 4: (4:00pm)
Protein Shake, Almonds

Meal 5: (Post Workout, ~9:00pm)
Protein Shake

*If I get hungry in the afternoon, or if I feel I need more food for some reason, I will add another lean of lean meat and veggies.*

I don't necessarily recommend a Protein Bar, but I am a teacher so I can't eat "real food" during class. A Protein Bar or Shake is all I can get away with there. Also, I really keep track of how I feel - I will add or subtract food as I see fit on a daily basis. Some days I am hungrier than other (and some days not) - so I modify my diet daily. I just make sure I am never starving and my foods are CLEAN.

 

[Daisy_Girl]

Nicky - protein = 114.54 carbs = 114.54 fat = 51.06

That would be a good start. now you can increase your protein and drop your carbs a bit and play around w/that. Split that in 6 meals and this is not that much right???

Post more if you have questions.

IMHO, I think the Protein is too low and the Carbs are a little too high - for losing fat if that is the goal. I think Protein should be 1-2g per lb BW. That is really the only thing I keep constant track of.

But that is also because my carbs come from complex veggie sources - it is HARD to get high Carb numbers with mostly veggies. My CoW is less than 20g, and the rest of from veggies. Fat, I know my serving of Almonds (~20) is approx 15g healthy fat. An egg yolk adds ~5g, plus there are a couple g's in my meat. And sometimes I add 1tsp of Oil in my Shake...or have some Natty PB....all in all my Fat is pretty good.

 

[jenscats5]

Welcome to the site Nicky! Listen to Daisy -- she knows her stuff!!

I like to use www.fitday.com to record my food daily. It gives you a chart of your macros so you can take say 30 min at nite to record your next day's meals, see if it meets your carb/protein/fat ratios & adjust if necessary. The site helps you be accountable & is very helpful in making sure you get enuf nutrients.

I try for at least my bodyweight in protein per day. I try to stay away from "white" and processed foods -- stick with veggies & whole grains, lean proteins. Sugar free Jello & pudding helps me with my sugar cravings.

 

[Daisy_Girl]

Thanks Jen....

Funny, I was thinking this morning that I should have given the FitDay site......I have never used it myself, but I have looked at it and others rave about it. It is a good spot to keep track of everything.

 

[jenscats5]

You're welcome DG --

It's the only way I can keep accountable & make sure I get enough protein, etc -- I can't "eye" things & I will eat too large of a portion unless I measure & log it.....

Very helpful site

 

[Nicky364]

Thank you all very much , this is very helpful and advice and I feel very welcome here. I will give that site a try! Thanks again!