How does this look??

[jenscats5]

This is what I'm planning on taking to work tomorrow for food.

1st: 1 packet regular oatmeal made with 1/2 cup skim milk and 1/2 scoop anywhey protein powder

Now the rest isn't in any particular order

1 slice turkey meatloaf (homemade, ground turkey, egg whites, spices etc has a little spaghetti sauce on top), 1 cup mixed vegetables

3 cups salad mix with 1 can (4.5 oz) albacore tuna, balsamic vinegar

1 Viactiv calcium chew

1 cup white chicken chili (beans, chix breast, veggies)

Dinner isn't planned yet. I will work out at about 5:30 pm or 6:00 pm after work.

946 cals, 110g protein (48%), 98g carb (39%), 13% fat

As a snack at nite I usually have a spoon of natty PB

 

[Mr.X]

what are your stats?
what are your goals?

Mr.X

 

[jenscats5]

Mr. X I was hoping you'd reply....right now I'm about 135 lbs, 5'4" tall, 34 yo female. I have a tanita scale which I don't think is right, so I'm not sure of my bf%. It says 24% when I measure it.

I lift legs, back + triceps, shoulders, chest + biceps in that combo, each with their own day. I do cardio, usually intervals about 3 days per week. Walking is extra -- about 4-5,000 steps during my workday.

I'm aiming for general "health" but am satisfied with my weight in lbs but would like to have 18% bodyfat. I've gone from a 16 to an 8 in the last 5 years or so.

The diet part for me is the hardest part, trying to keep that in line while still enjoying what I eat, if possible.

 

[jenscats5]

Oh and I aim for 1,700 to 1,900 calories per day.

 

[Mr.X]

First I would like to congratulate you on going from size 16 to 8, that’s an AMAZING achievement. Good job

You can do good with weight x 12, especially since you have room to maneuver with bodyfat. Thus, we would be looking at 1620 cal per day (135x12).

I suggest a balanced diet: 35%protein/35%carbs/30%fat
141g protein per day, 567 calories from protein (35%)
141 g carbs per day, 567 calories from carbs (35%)
54 g fat per day, 486 calories from fat (30%)

Look for very generally healthy foods since that is your goal – www.fitday.com will help:

Protein: lean meat (eye round steak), fish (tuna, salmon), lean chicken (breast w/o skin), turkey, eggs
Carbs: green veggies, beans, sweet potatoes, yams, wheat pasta, oatmeal
Fats: almonds, walnuts, peanuts, all natural peanut butter, all natural mayo (canola), olive oil, flaxseed oil, some MCT oil if you wish, pumpkinseed oil, walnut oil.

Mr.X

 

[jenscats5]

Thanks Mr X. I use fitday.com everyday to plan for the next day, it's very helpful.

 

[Mr.X]

Thanks Mr X. I use fitday.com everyday to plan for the next day, it's very helpful.

Good, feel free to contact me if you have any questions you do not want to post.

Mr.X

 

[jenscats5]

Just tell me what to eat every day!! Oh and how to stay away from the candy when I'm stressed out at work!

Just kidding......

 

[Mr.X]

Just tell me what to eat every day!! Oh and how to stay away from the candy when I'm stressed out at work!

Just kidding......

Snack on almonds and walnuts, might help

Mr.X