Hi im new to the forum.....

[Nicorette]

...and I was wondering if someone could suggest any changes I should make to my diet so that I can better achieve my fitness goals. I want to lose about 8 lbs.

5 ''7''
128 Lbs
Female
Age 27

Here goes...

Morning coffee: 3 sweeteners, 3 Tbsp table cream

Meal#1---1 cup skim milk
---5 egg whites
---1 tomato (raw)

Meal#2---1 can tuna mixed with....
---4 Tbsp regular sour cream
---1 cup freshly juiced carrots

Meal#3---1 cup instant rice
---3 cups chopped Romaine Lettuce mixed with...
---2 Tbsp Flax oil

Meal#4---1/2 chicken breast
---1 large apple

Meal#5---1/2 chicken breast
---1 cup instant rice
---1 cup fresh pineapple

Total Cal: 1800

I do 1 hour of cardio 6 X week and weight train anything that isn't sore - on any day

Any help is appreciated. Thanks

 

[wallcrawler]

...and I was wondering if someone could suggest any changes I should make to my diet so that I can better achieve my fitness goals. I want to lose about 8 lbs.

5 ''7''
128 Lbs
Female
Age 27

Here goes...

Morning coffee: 3 sweeteners, 3 Tbsp table cream

Meal#1---1 cup skim milk
---5 egg whites
---1 tomato (raw)

Meal#2---1 can tuna mixed with....
---4 Tbsp regular sour cream
---1 cup freshly juiced carrots

Meal#3---1 cup instant rice
---3 cups chopped Romaine Lettuce mixed with...
---2 Tbsp Flax oil

Meal#4---1/2 chicken breast
---1 large apple

Meal#5---1/2 chicken breast
---1 cup instant rice
---1 cup fresh pineapple

Total Cal: 1800

I do 1 hour of cardio 6 X week and weight train anything that isn't sore - on any day

Any help is appreciated. Thanks

Hey, welcome, Nic. I'm a newbie myself. I think you over estimated your calories. I calculated just under 1500 using Corine Netzer's Complete Book of Food Counts. Calories seem alright. You might want to cut back a little on the carbs (especially all the fruit and so late in the day) and add more lean protein. Keep the calorie count under 1500. With all that cardio, you should see results soon. How long have you been trying to do this?

 

[Nicorette]

Hey, welcome, Nic. I'm a newbie myself. I think you over estimated your calories. I calculated just under 1500 using Corine Netzer's Complete Book of Food Counts. Calories seem alright. You might want to cut back a little on the carbs (especially all the fruit and so late in the day) and add more lean protein. Keep the calorie count under 1500. With all that cardio, you should see results soon. How long have you been trying to do this?

Thanks Wallcrawler, I’ve been working out since I was 18 years old. My weight fluctuates between 120-130. I’ve been on this eating plan since Jan 25. I took your advice and cut down the carbs to half a cup per day. I didn’t ditch the fruit late in the evening because that’s when I start to crave sweets. I’d rather pig out on pineapple then chocolate…well not really but you get my point. I weighed myself this morning and I’m down to 124. That means I’ve got 4 more lbs to lose.

 

[marshallmadman]

Judging from your assvatar you look just about right...

 

[sublime35]

i have to agree with that.

 

[therockrt72]

whaaa is that really you in teh avatar cuz everything looks good from there

 

[marshallmadman]

whaaa is that really you in teh avatar cuz everything looks good from there

Understatement of the century there, dude.

 

[chewyxrage]

Fructose is more likely to be stored as fat than other carbohydrates. If your going to cut anything, don't lose the rice. Lose the apple or the pineapple


But if it's working so far I guess don't worry about it till you reach a fat loss plateau

 

[Nicorette]

whaaa is that really you in teh avatar cuz everything looks good from there

LOL yes that is my bum. I’ve been doing lunges and squats for years.

 

[marshallmadman]

LOL yes that is my bum. I’ve been doing lunges and squats for years.

Hard work pays off. What I could do to round perfection like that.

 

[JKurz1]

--------------------------------------------------------------------------------

Fructose is more likely to be stored as fat than other carbohydrates. - please support that statement........1 apple and some pineapple SURELY will not inhibt fat gain...too many believe fruits, dairy and carbs are evil......I'd DEFINATELY keep the fruit and most certainily change the processed white rice into a better carb source.....try brown rice or whole (stone ground) wheat bread........even oats if you are up to it....

 

[pintoca]

Nic,

I have to say that your previous Assvatar looked much more better....

Normally, the quality of the responses you get is influenced by the quality of your Assvatar, so in all honesty you should change it back!!!

 

[Nicorette]

Nic,

I have to say that your previous Assvatar looked much more better....

Normally, the quality of the responses you get is influenced by the quality of your Assvatar, so in all honesty you should change it back!!!

lol I realized that with my first av which was a pic of a puppy. As soon as I posted a pic of my behind, I started getting more replies. My new av is one of my drawings.

 

[pintoca]

Nuff said... bring da booty back!!!

 

[wallcrawler]

Thanks Wallcrawler, I’ve been working out since I was 18 years old. My weight fluctuates between 120-130. I’ve been on this eating plan since Jan 25. I took your advice and cut down the carbs to half a cup per day. I didn’t ditch the fruit late in the evening because that’s when I start to crave sweets. I’d rather pig out on pineapple then chocolate…well not really but you get my point. I weighed myself this morning and I’m down to 124. That means I’ve got 4 more lbs to lose.

HEy, NIc, I just read this. If you ever need to beat the sugar craving, give it a shot. If you ever try it, let me know if it actually works!

"Sugar craving is best handled by a trick that I have developed. You use a product called Glutamine, take about 1,500 milligrams, and then eat a dessert made of heavy cream with a zero-carbohydrate syrup such as Atkins' Nutritionals puts out. This satisfies the sweet craving but more importantly stabilizes the blood sugar, the drop in which started the craving. And the only blood sugar stabilizer is dietary fat, therefore the whipping cream.

Also 500 mcg chromium a day will help with sugar cravings."

 

[Nicorette]

Ok I’ve made some changes to my diet.

1 can tuna
4 Tbsp sour cream
1-cup fresh carrot juice

½ chicken breast
1 tsp marinade
Raw spinach
2 tbsp flax oil

½ cup brown rice
1-cup skim milk

5 egg whites
1-cup blueberries

1 Apple

Total Cal: 1300

Can anyone suggest ways to make brown rice yummy? I'm used to the Uncle Bens salt drenched instant rice and so I'll have a hard time letting it go.

 

[pintoca]

1300 cals/day is only 100 cals over the absolute minimum for women (1200 daily).

Have you tried calculating your TDEE and moving from that point? Active people have different caloric needs than couch potatoes. Cuttin cals too much might lead you exactly in the opposite direction.

post your current weight, body fat% (has to be right) and how many times per week you train.

As for the brown rice, I know Soja is not good (lots of sodium) but I sprinkle mine with Soja and it is GOOD!!!

Pintoca

 

[PaganPunkstress]

good luck on your fitness goal and welcome

 

[Nicorette]

good luck on your fitness goal and welcome

Thank you PaganPunkstress

 

[wallcrawler]

Ok I’ve made some changes to my diet.

1 can tuna
4 Tbsp sour cream
1-cup fresh carrot juice

½ chicken breast
1 tsp marinade
Raw spinach
2 tbsp flax oil

½ cup brown rice
1-cup skim milk

5 egg whites
1-cup blueberries

1 Apple

Total Cal: 1300

Can anyone suggest ways to make brown rice yummy? I'm used to the Uncle Bens salt drenched instant rice and so I'll have a hard time letting it go.

You know you don't want to stay on a diet that's that calorie restricted for too long. Anyway, just the other day, I finally found a way to fix brown rice so I think it's delicious! In a big bowl, put 1/4 cup Uncle Ben's Instant Brown rice and 1 cup of water. Add 1 teaspoon of some soy bean butter substitute like take control or Heart Smart and 1 cube of chicken boullion. Use a big bowl so the water wont boil over. Heat on high for 8-9 minutes. Let sit for a bit then add 1 can of Tuna (I use Chicken of the Sea - Bumblebee only has albacore now!) after draining the water. LAst add several drops of Heinz worchestershire sauce. Mmmmmm-mmmm-mmmmmmmmm!!
272 cal, 22g carb, 35g protein, and 6 grams of fat.
Carrot juice - iiick!! But like pintoca said, if you'll post you're weight and body fat percentage, some of us could help you calculate your exact caloric needs to maintain or grow your lean body mass while keeping off or reducing the fat. from looking at your new avatar, I'm wondering what you're trying to lose, but I guess everyone has their own ideal image for themselves.
Again don't stay on those low calories for long.

 

[wallcrawler]

Darn, I forgot one thing: when you first uncover the rice after cooking, add 1 tbs of Sargento's shredded mexican cheese. Its already added into the nutrient ratio above, but I forgot to actually mention putting it in.
I thought i remembered you posting your weight earlier. You don't look like you could be more than 15-17% bf (hard to tell from that photo but at 127 pounds, as active as you seem to be, you should normally be getting at least twice as many calories as you're getting now.

 

[Nicorette]

1300 cals/day is only 100 cals over the absolute minimum for women (1200 daily).

Have you tried calculating your TDEE and moving from that point? Active people have different caloric needs than couch potatoes. Cuttin cals too much might lead you exactly in the opposite direction.

post your current weight, body fat% (has to be right) and how many times per week you train.

As for the brown rice, I know Soja is not good (lots of sodium) but I sprinkle mine with Soja and it is GOOD!!!

Pintoca

You are right. My diet is low in calories. Im going to add some more protein.

The following is my training schedule….

Sun: Triceps
Cardio (run intervals for 40min)

Mon: Chest
Cardio (run intervals for 40min)

Tues: Back & Abs
Cardio (run intervals for 40min)

Wed: Bum & Abs
Cardio (run intervals for 40min)

Thurs: Shoulders
Cardio (run intervals for 40min)

Fri: Biceps
Cardio (run intervals for 40 min)

Sat: Day Off & Pig out day

I do 2 different exercises for each muscle group and follow 15-10-5-5-10-15 for sets and reps. For example, when I train triceps I do 15-10-5-5-10-15
Lying dumbbell extensions with 1min rest in between each set, and then do overhead extensions with the same sets and reps. My muscles always get one week to repair, and I really work the crap out of them because I only have to focus on one muscle group each day.

 

[Nicorette]

Darn, I forgot one thing: when you first uncover the rice after cooking, add 1 tbs of Sargento's shredded mexican cheese. Its already added into the nutrient ratio above, but I forgot to actually mention putting it in.
I thought i remembered you posting your weight earlier. You don't look like you could be more than 15-17% bf (hard to tell from that photo but at 127 pounds, as active as you seem to be, you should normally be getting at least twice as many calories as you're getting now.

Thanks again Wall!

I don’t know what my bf% is. I don’t really care as long as my clothing fits right and nothing jiggles LOL. I’m aiming for more muscle growth though.

Your recipe sounds delicious. I think Ill try it.

 

[Nicorette]

Thanks again Wall!

I don’t know what my bf% is. I don’t really care as long as my clothing fits right and nothing jiggles LOL. I’m aiming for more muscle growth though.

Your recipe sounds delicious. I think Ill try it.

Duh! I just realized you need to know my bf% in order to calculate my calorie intake. Anyway, I'm down to 125lbs.That much I know. I am aware that 1300 is very low-I binged last night I feel pretty good at 1800. My energy levels are optimal and I don't feel like I'm starving myself.

 

[wallcrawler]

Thanks again Wall!

I don’t know what my bf% is. I don’t really care as long as my clothing fits right and nothing jiggles LOL. I’m aiming for more muscle growth though.

Your recipe sounds delicious. I think Ill try it.

Hey, sometimes a LITTLE jigglin ain't a bad thingLOL - My God, girl, you're going for it! Someone may correct me if I'm wrong, but as active as you are AND you say you want to add more muscle, your caloric intake should be over 3000 a day! Stay clean and allow 1 cheat day. Basic ratio of carb/protein/fat is 50-30-20 percentage-wise. But you might want to play with a 40-40-20 ratio. The extra protein will come in handy for growing muscle and the lower carbs will help with keeping the fat off. For accurate calorie/carb/protein/fat amounts, I suggest getting corrine Netzer's book The Complete Book of Food Counts. I took a lot of the info from her book and put it in an Excel document so that I have the right nutrient amounts for different amounts of the same food. If you need help doing something like this let me know.
Yeah, I was very pleased to find a way to fix the rice so I liked it! The extra water makes the rice softer which I like a lot. You can substitute any lean protein meat source for the tuna: grilled chicken breast, top round, etc.
Costco has great prices on fresh salmon. I buy a couple large fillets and cut them up into 5 oz. pieces and freeze them. To prepare, I put a bit of olive oil in a pan, cover the salmon with pepper and Old Bay seasoning (not much!) and cook on each side til done. You can also bake it in the oven. Doesn't take long and if anything is even better than tuna with the rice recipe. Anyway good luck with what you're trying to do and let everyone know what results you're getting every once in a while!