Getting back in there - Want to make sure the diet is right -

[WoNderWoMan25]

Need to figure my diet out now that I'm back w/a regular training routine. (woo-hoo!)

I did an upper body circuit on Saturday that I want to repeat once or twice/week. Doc said no to any chest workout and wants me to remain light with shoulders. Bis and most tricep stuff okay. Two leg days - one focusing more more quads and another day for hammies. Combine the lifting with 20-30 mins of cardio to end my workout. One cardio-only day each week (60-90 mins).

I would love to cut some fat off my hips/thighs/butt before Halloween (there is this bangin' costume on the playboy website I just gotta have - this is the one day where my inner slut is coming out - loud and proud!!)

Back to diet - Prior to my surgery/for my cruise - I was carb cycling - with higher and lower days depending on how I was training. Today I am around 100 g carbs/20%. This would be a mid-level carb day for me. Low day between 50-80 and high day closer to 150/200 g - does this sound right?

Total: 1430 (consistent with a low carb day)

Fat: 29%
Protein: 52%
Carbs: 19%
39 grams fiber - wow!!

DETAILS -
M1 - coffee, yogurt sweetened w/splenda, 1/2 cup fiber one cereal
M2 - can tuna mixed with tsp lite dressing, tomato and cucumber in Ezekiel wrap
M3 - four hard boiled egg whites, small McIntosh apple

**WORKOUT**UPPER BODY CIRCUIT**

M4 - whey shake w/water & 1 tbsp anpb
M5 - skinless chicken thigh/leg with steamed veggies: broccoli, carrots

Thanks

 

[dutch diva]

Go to it GF, halloween is nothing but an excuse to show what we work so hard for! HOw hardcore are u wanting to get with your diet? I can make some suggestions:
M1: switch the yougurt for a 100% protein source
M2: what kind of flour is in the wrap? Perhaps switch to tuna cakes (rice cakes)
M5: is this all white meat? Breast probably better.
Just some suggestions, nothing wrong with what u have it's just halloween is coming up quick.

 

[WoNderWoMan25]

I can definitely be more hard-core ..... I know I have been slacking since my surgery last month. Now that I have clearance to get back into the gym, I want to make sure I'm on-point with my training and my diet....

M1: is usually a whey shake or egg whites
M2: the wrap is an ezekial wrap - wheat & gluten free. i also have brown rice crackers that are wheat * gluten free that I eat w/egg whites.
M5: it wasn't white meat last night, but again ... like meal one, it usually is chix breast or fish or occasionally ground sirlion.

Halloween is coming up quick.... so thanks for the suggestions!

 

[The Shadow]

Meal one is fine.....you need protein and carbs after a fasting state



In fact - the diet in totality is fine on the macro split considering you arent looking at a competition if a few weeks.

You know I love a 40p/30c/30f - as long as total cals are in line - no worries

 

[WoNderWoMan25]

Meal one is fine.....you need protein and carbs after a fasting state



In fact - the diet in totality is fine on the macro split considering you arent looking at a competition if a few weeks.

You know I love a 40p/30c/30f - as long as total cals are in line - no worries

Ok, thanks. 40p/30c/30f or 50p/20c/30f is probably right for me daily. I need to keep logging into fitday to make sure, though.

Meal one can be egg whites or a whey shake ... and/or oatmeal... carbs and protein. Meal one also includes coffee which I make with splenda and muscle milk (instead of creamer or milk).

Would you change at all this if I start my morning workouts again?

My biggest obstacle is keeping the munchies in check @ night.....

 

[The Shadow]

Ok, thanks. 40p/30c/30f or 50p/20c/30f is probably right for me daily. I need to keep logging into fitday to make sure, though.

Meal one can be egg whites or a whey shake ... and/or oatmeal... carbs and protein. Meal one also includes coffee which I make with splenda and muscle milk (instead of creamer or milk).

Would you change at all this if I start my morning workouts again?

My biggest obstacle is keeping the munchies in check @ night.....

Would you be eating a meal b4 or after the morning wo??

 

[WoNderWoMan25]

Would you be eating a meal b4 or after the morning wo??

Morning workout will be cardio only, on empty stomach so meal one will be post-wo.

Back at night to lift .... with meal three or four being 30-60 minutes beforehand.

Fitday shows me at 42p/24c/34f overall today?

 

[The Shadow]

Morning workout will be cardio only, on empty stomach so meal one will be post-wo.

Back at night to lift .... with meal three or four being 30-60 minutes beforehand.

Fitday shows me at 42p/24c/34f overall today?

I would do a shake 30-45 after cardio with carbs/protein only - no fat

split looks good

 

[WoNderWoMan25]

I would do a shake 30-45 after cardio with carbs/protein only - no fat

split looks good

Shadow:
Thanks & sounds good. gym-home-shower-shake-work.

Regarding my picks for a halloween costume and letting my inner-shedevil/slut out... I'm starting a poll.

Check out this site... ww costumes

 

[florencia]

Shadow:
Thanks & sounds good. gym-home-shower-shake-work.

Regarding my picks for a halloween costume and letting my inner-shedevil/slut out... I'm starting a poll.

Check out this site... ww costumes

Let HER OUT!!! i WILL TOO!!!