Need some help!!

[Jeans2]

Thank-you ladies for taking the time to read this. I am 44 years old and have been training for 5 years. But have had some set backs. My mother died suddenly at the age of 63 2 years ago and I could n't get myself together as far as training and diet went. I had to force myself to eat and due to depression I gained alot of weight. I started dieting on my own. And went from 173 lbs- 162. I am currently at 168 and would like to lose body fat. I have been stuck at this weight/measurements though since December.
Here is what I figured my macros to be: Does this sound right? I eat 3 meals a day with 2 snacks. Weight train 3 days a week and do cardio 3 days ( 2 interval runs and 1 steady state). I was eating 11 X bodyweight and have dropped to 10:
1680 total calories
134g protein
67 g fat
50g carbs on off days 100 on training days

What do you think? Any ideas to get me to my goals. Sorry so long and thanks for reading this. I will check back later.

 

[Tami Bellon]

This looks like it should work, but what exactly are you eating? When are you eating these carbs? What are your food sources?

 

[Jeans2]

Thanks for responding. Meals:

M1: 3 ew (lrg eggs) 2 sl ww bread with 1tbsp of Natty pb or 1/2c old fashioned oats and 1 scoop of whey protein powder

Snack: 4oz 1 % greek yogurt, handful of almonds (10)

Workout

Lunch: 4 oz chicken, fish, ground turkey/beef (whatever I feel like), 1/2c brown rice (or yam/sw potato (3 oz) and 1c broccoli, fruit ( 10 gr grapes, apple etc)

Snack: 1 med bannana or 1/2c ff cottage cheese

Dinner: sometimes a repeat of luch or 3c romaine lettuce, with chicken, cucmbers, gr peppers and 2 tbsp of low fat dressing.

I sometimes will have fat free ww tortilla and make a wrap with beef or chicken. meals remain about the same.

 

[Tami Bellon]

Definitely get rid of the fruit. If you MUST have it, do so before lunch or immediately (within 15 minutes) after a workout. Once a day - that's it. It's all sugar.

Also - do not eat anything fat free. They increase the carbs in those products.

I came up with 33% fat, 36% carbs and 31% protein based on your foods.

Carbs should be no more than 25% based on your goal. Protein needs to be AT LEAST 40% and fats can fall anywhere between. I think with a few minor adjustments, you should be getting somewhere.

 

[Melaina]

I am sorry to hear about your mother Welcome to EF, you will get some great weight loss advice here!!

 

[Jeans2]

Bkinimom: to answer your questions: M W F-weights T, TH Sat-cardio. Intervals last anywhere from 25-20 min. Steady state varies 30 min up to 1 hr. I have been consistently training this way for 1.5 years.

Tami: I will decrease the carbs and increase the protein and cut out the Fruit.

Melaina: Thanks about my mom it has been tough as an only child.

Thanks for helping.