ilovedance - diet advice

[Daisy_Girl]

From your post in another thread - I would have answered there, but things like that tend to get buried.

Thank u so much Daisy !!!

I am a newbie and belong to a gym for about 2 months. I usually do cardios and that really do good to lose weight. BUT... I lose muscle but not fat !!!

Your post help me a lot ! I found that the problem is I usually undereating but not eating clean.

Now I redesign my diet:
breakfast: oatmeal with skim milk, veggies
lunch: oatmeal with skim milk, veggies, chicken breast/fish
supper: I have no idea what should I eat after exercise in gym.

Pls kindly give me some advices, thanks a lot!!!

You need to eat even more than that .... Check out the thread at the top titled "Links to Top Threads" by me - it is a compilation of sample diets, diet advice and great training advice. You can get an example of what you should eat, why, and how you should train. It should help you a lot.

 

[ilovedance]

You need to eat even more than that .... Check out the thread at the top titled "Links to Top Threads" by me - it is a compilation of sample diets, diet advice and great training advice. You can get an example of what you should eat, why, and how you should train. It should help you a lot.

Daisy, thanks for your speedy reply!!!
I found a sample posted by u and make a little change as followed.
I am 5'4'' ,128lbs now.My target is a perfect physique and healthy life style so I want to lose fat but not muscle. Pls kindly have a check that if this sample fit for me.Thank you very much !!!

Meal 1 ~8am
5 Egg Whites, 1 Whole Egg
1/4-1/2 cup oatmeal with skim milk

Meal 2 ~11am
Protein Shake (what's this?)

Meal 3 ~2pm
4oz lean meat (usually chicken, tuna)
3oz red potato/yam
Fat Source (usually 1oz Almonds)

Meal 4* ~5pm
4oz lean meat
Green Veggie (unlimited)

Meal 5* ~8pm
Protein Shake (usually post workout)

 

[Daisy_Girl]

protein shake are supplements - usually a powder that you mix with water.

YOu need another meal - at least a small one. You should not go 8pm-8am with no food - especially given that the last meal at 8pm would be a liquid meal (protein shake). Try cottage cheese and almonds, yogurt and almonds - something like that.

You need more fat - olive oil, flaxseed, are good sources. I am not sure of your age, but you have little dairy in your diet, and little veggies/fruit.

The sample diets are great for cutting, but they are very restrictive. You might not need/want something so restrictive - it can be hard mentally and physically.

 

[ilovedance]

I am 23 years old.

Latest!

Meal 1 ~7am
5 Egg Whites, 1 Whole Egg
1 cup oatmeal with skim milk
1 cucumber (I love it, hehe)

Meal 2 ~10am
Protein Shake

Meal 3 ~1pm
4oz lean meat (usually chicken, tuna)
3oz red potato/yam
Fat Source (usually 1oz Almonds)
Green Veggie

Meal 4* ~4pm
4oz lean meat
Green Veggie (unlimited) and some fruit

Meal 5* ~7pm
Protein Shake (usually post workout)

Meal 6 ~ 9pm
1oz Almonds

6pm~8:30pm in gym