Just need a check on my diet...please!

[Dreamer144]

Hello Everyone!!

I'm just new to this forum and have been browsing around for the past few days. It's been great reading all the threads & I thought I'd post one of my own, hoping to get some feedback on my diet!

First, a bit about me....

Stats: 5'9"+ (almost 5'10"), 140 lbs, 25 years old, female, BF% unknown but a good 'guess' would be mid-high teens.

I had started training for a figure competiton last year, but had to pull out a few months before due to health reasons. At that time, my trainer had me on an off season diet, but IMO was WAY too low cals (about 1430...which is around what my BMR is!!).
So over the past few months I have slowly upped my cals, now eating around roughly 1600-1800/day depending on the day.

I work out 5-6day/week. Heavy weights, 1 bodypart/day 5 days/week; cardio 4-6/week, 20-40mins depending intensity.

My diet right now is as follows:

meal 1: almost 1 cup (dry) oats; 6 egg whites (& usually 1 tbsp of flax seed...not taking it right at this moment b/c I ran out!!)
meal 2: small apple; tbsp natty PB; pro shake
meal 3: 4.5 oz chicken breast; 2 tsp olive oil; lots of raw veggies (mostly celery & cucumbers) plus a cup of cooked veggies (broccoli, beans or cauliflower)
meal 4: 2/3 cup brown rice; can of tuna & sometimes raw veggies
*workout*
meal 5: PWO shake & 2 rice cakes
meal 6: Protein (5oz chicken OR 1 cup shrimp OR can of tuna OR egg whites); & LOTS of veggies/salad w/olive oil.

I also take multi vits, vit E, calcium supps, vit C & drink 1-1 1/2 gallons water/day. Also, I usually (if I need it or am having bad cravings) have a cheat day once a week.

Goals: Would like to increase lean mass & drop body fat (more concerned with dropping body fat).

Just wondering how this looks & if it is suffice for my goals??
I've been stuck on a plateau for a little while now & am definately all for making changes, but I'm just not sure what to change?!?! I have a huge fear of change, especially when it comes to my diet, as I suffer a bit from an eating disorder & sad to say, am almost 'terrified' of eating certain foods...so it may take me a while to adjust, but I'm definately open to ANY suggestions. I would really like to achieve my goals. I feel like I'm doing everything 'right', yet not making any progress (or maybe just not as much as I would like), so I know I need to change something.

Thanks for your help!!!
Andrea

 

[The Shadow]

plug them into fitday

 

[Raina]

I agree with Shadow...that will calculate out your ratios for you.

For me I've been able to harness a lot of the eating disorder compulsion into making healthy choices. It can be a fine line though between doing things the healthy way and letting yourself get out of hand. Really though, if you're being honest with yourself you'll know when you're crossing a line.

Because I come from that same sort of background I understand the "fear" associated with diet or eating certain foods. It takes a while to train yourself to not think that way. Not that I never think that way, but I do better with it more often than not.