Need a proper diet regimen

[Existantia]

Good carbs bad carbs

Okay so Im gonna force myself to eat oatmeal cause i hate it but who cares right?LOL I plan to be very rigid with this diet because I want maximum results. Ok so I guess I can have a slice of whole grain bread as long as its "whole grain" I already stopped eating pasta (we have whole wheat pasta) dont know if I should touch that. I have sunflower seeds unsalted. I guess those should help too right? Sorry Im just lost as to whats a good carb and whats a bad carbs to eat on this diet. I know generally that white flour and anything containing it aint so good. But there are whole grain breads. I dont know if I should stay away from those or how much I should be eating considering my size and intake. I guess just stick to veggies for fibre and maybe legumes? LOL geez I dont even know. Okay in the morning I'll have that disgusting oatmeal, umm, then for lunch lean meat and veggies, dinner the same. And lots of water and green tea. Im aiming for the 6 smaller meals now so I dont starve in between. Hopefully I'll get there now.

 

[NY Muscle]

IMHO… she is 5'3" and 116 lbs. On 1800 cals (15.5 times her bodyweight in calories) she will not be able to lose weight…I understand the reasoning behind Monster’s suggestion, but she shouldn’t eat that many cals for more than a few weeks, after her metabolism is “adjusted”.if she kept eating that much she will get fat, and she is already doing cardio so that part is taken care of, whether or not her metabolism is “shot”so to say, no one knows…but she needs to eat between 1100-1500 cals to see any type of fat loss…and its obvious shes on the low end of metabolism range..if she had a fast metabolism id recommend more calories, but then again if she had a fast metabolism she wouldn’t need to lose weight….

Hey that’s my opinion….but it works.

 

[Existantia]

Ms.Dietary Limitations

Okay okay,

How does this sound? Considering my allergies to seafood, eggs and nuts (except peanuts), Im impartial to milk products. Only like skim milk, no yogurt, no cheese, or anything like that.

Meal 1: Regular oatmeal from the packet with hot water before my workout (i got at 6 am get back at 8)

Meal 2(after workout): sunflower seeds and 1/2 cup of skim
Meal 3:brown rice 1-2 cups
Meal 4:Broccoli 1-2 cups, carrots, salad, cup of skim milk

Meal 5: Mixed veggies, green beans etc, 2-3 cups, about two fistfuls of lean skinless chicken

Meal 6rotein bar?

Of course adding at least 8 glasses of water and say 2 cups of green tea.
Im wondering also if I should switch from skim milk to soy. Will it make a difference? Any other meal suggestions? I was tol dto have comp carbs closer to the morning and stuff like veggies (such as broccoli, green beans and mixed vegetables, or should i go with leafy greens) and lean meat later on in the day. i would also be switching from chicken to beef or pork (all lean) every other day.
Im hoping this is enough calories. If it isnt for the exercise regimen that I have please feel free to make alterations.

 

[Gladiola]

Re: Ms.Dietary Limitations

Not enough protein. Don't take cals below 1,200.

You want to lose weight - but do you want to be 'skinny fat' or cut/ripped/shredded/lean but muscular?

If so, you gotta have sufficient protein (1 gram per lb of body weight or so) & sufficient cals. Sufficient carbs for energy too.

 

[NY Muscle]

um wheres the protein?

tyr to eat about 130-150gms of protein a day split up in 5- 6 meals...get some whey protein or maybe a whey/soy mix from www.proteinfactory.com.

lean beef
chicken
turkey
eggs

etc etc

 

[Temple]

Ya need more protein, hon. Also divide your protein up so you are getting some with every meal. Post workout you might try a shake made with protein powder and some soy milk. Looks to me like you may be getting too much skim milk in there - would put more whole food protein in it's place.

NYM - 116# for 5'3" is damn small, if she is thinking she needs to lose fat then I would say what is going on is that she has lost a bunch of lean mass with starving and it needs to be replaced. The only way that can be done that I know of is eating over maintenance by about 300 cal and pounding the weights. Don't think the rest of that fat is going to go away until she puts on some muscle. Correct me if I'm wrong.....

 

[NY Muscle]

Ya need more protein, hon. Also divide your protein up so you are getting some with every meal. Post workout you might try a shake made with protein powder and some soy milk. Looks to me like you may be getting too much skim milk in there - would put more whole food protein in it's place.

NYM - 116# for 5'3" is damn small, if she is thinking she needs to lose fat then I would say what is going on is that she has lost a bunch of lean mass with starving and it needs to be replaced. The only way that can be done that I know of is eating over maintenance by about 300 cal and pounding the weights. Don't think the rest of that fat is going to go away until she puts on some muscle. Correct me if I'm wrong.....

Eating that much above maintenance for a prolonged period of time she will get fat..no 2 ways about it..eating SUPER clean while eating that many cals will help and may even prevent her from adding any fat at all the 1st few weeks to a month, but after that she wont be able to lose weight if she doesnt cut cals...remember she already has been doing cardio...its not like someone like me who adds cardio w/o changing diet and I lose weight ASAP, and then start cutting cals after my fat loss slows from cardio alone.

 

[Existantia]

hey there

Yeah I am damn small actually. I have a small frame. Pretty petite. But my lean body mass has to go up and lower my body fat %> Like someone said in an erlier post. Im one of those skinny/fat ppl. Hehe, Im gonna buy some protein bars today I guess.

 

[NY Muscle]

Re: hey there

Yeah I am damn small actually. I have a small frame. Pretty petite. But my lean body mass has to go up and lower my body fat %> Like someone said in an erlier post. Im one of those skinny/fat ppl. Hehe, Im gonna buy some protein bars today I guess.

bars are ok...too much $$ though...get some protein powder.

 

[Temple]

NYM - so are you saying that she can lose the rest of her fat AND maintain it easily without adding a significant amount of lean mass???? How is she going to add lean mass without the raw material to do it from???