Diet Help

[Will2BLean]

I'm trying to get a better grip of what I should and shouldn't be eating. I was wondering if I could get some suggestions about how I can improve on what I've been eating this and last week. That way when I shop for next week I will be fully prepared! My goal is to drop bf. I have incorporated some light workouts this week (enough to get me a little sore the next day) and I plan to start training hard next week. I just wanted to get my body use to doing something other than sitting on my butt! Oh, and I'm 5'6" and about 130 lbs (the batteries are dead in my scale) but I'd say that 130 is pretty accurate.

7:45-8:30 work out

8:30 - 1 pkt grits
- 4 egg whites
- 1000 mg flax oil capsule, multi
(I'll change grits to oatmeal next week.. I'm thinking 1/2c measured dry?)

11:40 - 4oz. potato
- 1c fat free cottage cheese
- Molly McButter, pepper
- 1000 mg flax oil capsule

1:40 - 1 sc. whey protein + H2O

4:40 - zone perfect bar (I need to find something better to replace this, i'm on a 15 minute break at work so I don't have much time for anything but bars )

6:40 - mixed greens
- 4oz. baked chicken
- 1 pkt light done right italian dressing (made w/ olive oil)
- light n fit yogurt
- 1000 mg flax oil capsule

8:55 - 1oz. unsalted almonds (again, this is on a 15 minute break at work)

Any input would be GREAT! Thanks!

 

[scorpiogirl]

4:40 - zone perfect bar (I need to find something better to replace this, i'm on a 15 minute break at work so I don't have much time for anything but bars)

Try some dry roasted almonds here instead (like you did later in the day - OR - pre-cook some chicken breast (2-3 oz) with some broccoli or other green veggie you can eat raw.

Are you using fitday yet....do you know your macros?

 

[jenscats5]

I would suggest using fitday also to check your numbers........

As for the 4:40pm meal - how about a salad topped with chicken or tuna? Or chicken + sweet potato (room temp - I like it believe it or not)? Move the cottage cheese to this time slot & add some almonds on top of it & have something else at 11:40??

 

[slat1]

A shake takes as much time to make and drink as it does to eat a bar.

 

[Will2BLean]

Thanks for your suggestions.

Eating cottage cheese with my 4:40 would probably be the most convenient for me. Since I'm at home around 11:40 I can make something else then. Convenience isn't as much of an issue when I'm at home.

I do use fitday, and here are my totals:

Calories: 1245
Fat: 36
Carbs: 99
Protein: 128

I don't know if I should eat more, because this keeps me satisfied all day. Are my calories too low?

 

[Will2BLean]

Good point, slatl! I'll keep that in mind.

 

[jenscats5]

Thanks for your suggestions.

Eating cottage cheese with my 4:40 would probably be the most convenient for me. Since I'm at home around 11:40 I can make something else then. Convenience isn't as much of an issue when I'm at home.

I do use fitday, and here are my totals:

Calories: 1245
Fat: 36
Carbs: 99
Protein: 128

I don't know if I should eat more, because this keeps me satisfied all day. Are my calories too low?

If you're currently 130 - your daily calorie intake should vary between 1300 and 1560 calories. What are the ratios of the P/C/F grams you listed??

 

[Will2BLean]

If you're currently 130 - your daily calorie intake should vary between 1300 and 1560 calories. What are the ratios of the P/C/F grams you listed??

43%/30%/27%

I will work on getting my calories up.

 

[jenscats5]

43%/30%/27%

I will work on getting my calories up.

Close enough to 40/30/30......but yes, your cals should be in that range. Maybe the lower end on rest days & the higher end on heavy days or leg day or the day before leg day.

 

[Will2BLean]

Close enough to 40/30/30......but yes, your cals should be in that range. Maybe the lower end on rest days & the higher end on heavy days or leg day or the day before leg day.

Okay. Thank you so much for all of your help!