Girls I need help with diet!!!

[BeachBombHottie]

I've been working out for about a year now, and I was wondering with my height and weight how much I should be eating. I started out with this:

Breakfast: 1/3 oatmeal
Snack: Turkey sandwich
Lunch: Chicken or Sandwich
Dinner: Chicken or sandwich

Then I went to this because I was getting fatter not using all of the food I ate for energy.
Breakfast: 1/3 cup of oatmeal
Lunch: Chicken Breast, or Turkey sandwich w/mustard
Dinner: Same as lunch.

Now I know this looks like nothing but I'm 4'11, 105, and it's what's working for me now. I've seen a LOT of people's diets and what they eat, but they are 6' tall and around 140. I also have a small frame and don't know of anyone else as small as me.

 

[Intenceman]

Not a girl here, but I will give you the diet I used last summer- when I dropped 36 lbs in 12 weeks.
Breakfast- protein drink, one large bowl of oatmeal- or 2 small bowls, coffee
Lunch- same
Dinner- two chicken breasts, veg such as broccoli, diet soda.
Post workout-protein drink.

 

[nikkita]

In my opinion you were getting fatter with your first diet because you were eating carbs the whole day... too much bread...no meaning that they are bad but you can combine the type of carbs you eat.

However, in your current diet you are missing important nutrients. As Intenceman suggests, add protein in your breakfast.. it can be protein shake or the type of protein that you feel better with... I would also add 1/2 apple or some fruit with fiber.

My suggestion would be to switch the bread for another complex carb but only for the snack or lunch. Try veggies instead of bread for dinner. Also add some natural fat, such as omega3.
However I would add the diet soda at dinner, of course that is my personal opinion, I would rather suggest you to drink natural water.

An of course, you have to try what works best for you, but try to get you diet as balanced as possible.

 

[Candi Barr]

Are you asking how many calories you should eat for maintenance? Here's a reference on how to compute a starting point www.testosterone.net/html/body_146mass.html but it still takes trial, error, and food logs to really dial it in. Macro-nutrient mix (%carbs, protein, fat) and the type (sugar vs complex carbs, healthy fats vs fried foods) also make a differance. I don't see how your stature should matter in how the diet is structured, just in quantity. I agree with Nikkita on the bread, I stay away from it.