New here... need all the help I can get

[phatgirlthin]

Newbie post…. Here goes!

Age 33, 5’ 4”, 142 lbs, ? % body fat

Goal: Lean out / Lose fat and retain as much muscle as possible. I would like to weigh 125 pounds by New Years Day 2010.

I train with weights 3 times a week (M W F); followed by 30 minutes of cardio. Non-weight days (Tues & Thurs) I do 45 minutes of cardio. I usually take Sat and Sun off.

I try to keep my food as whole as possible and don’t have more than two protein shakes a day. I don’t like seafood of any kind so it’s not a protein option for me. I don’t like to eat the same things every single day. I must have SOME variety. Also, I try to keep dairy to a minimum (even though all my protein powder is whey… hmmm) and I drink easily, a gallon of water a day. I’m not into soda or sports drinks, but coffee is a serious weakness. Other weaknesses include but not limited to ..lol. Mexican food. I tend to be all or nothing – if I fall off the wagon it’s ugly! (Help me, ladies...)

Breakfast options:
· 3 egg whites - scrambled, 1/3 cup old fashioned oats w/ cinnamon & stevia, 4oz organic soymilk
· Strawberry Protein powder, 4oz organic soymilk, & greens powder - shake
Mid-morning snack options:
· Two hardboiled egg whites
· ½ cup cottage cheese (once or twice a week)
· Cookies ‘n Cream protein powder / 4oz organic soymilk, instant coffee – shake
· ½ an Atkins protein bar
Lunch options:
· 3 - 4 ounces chicken breast w/ ¾ cup black beans
· 3- 4 ounces chicken breast w/ steamed vegetables
· 3- 4 ounces rotisserie chicken (white & dark meat mixed) w/ ¼ cup Kashi pilaf & ¼ cup shredded carrot
· 3- 4 ounces rotisserie chicken in a whole grain / low carb wrap w/ spinach, tomato & ¼ of an avacado
· El Pollo Loco – 2 piece white meat w/ double vegetables, iced tea to drink
Pre-work out options:
· Atkins peanut butter/chocolate protein bar
· Vanilla Protein powder / 4oz organic soymilk - shake
· Cookies ‘n Cream protein powder / 4oz organic soymilk w/ instant coffee - shake
Post-work out options:
· Strawberry protein powder, 8oz organic soymilk, ½ cup frozen blueberries, greens powder, stevia packet - shake.
· Protein powder w/ 4 oz. organic soymilk – shake and 1 cup strawberries.
· 3/4 cup cottage cheese w/ ¾ cup sliced strawberries and 2 tablespoons sliced almonds
Dinner options:
· 4 ounces any lean protein w/ vegetables (steamed, fresh salad, fresh spinach, tomato, avocado, cucumber)
· No carbs

I know this was long… thanks for bearing with me! Looking forward to your opinions and advice! Thanks in advance .

 

[tps]

do you know the macro breakdown for this diet and cals? it seems to be lacking in fats. i would also rethink soymilk, its full of sugar, and you seem to have alot of it. use water instead. the rotiserie chicken is injected with tons of crap, i would eat reg chicken instead.

 

[Thandie]

do you know the macro breakdown for this diet and cals? it seems to be lacking in fats. i would also rethink soymilk, its full of sugar, and you seem to have alot of it. use water instead. the rotiserie chicken is injected with tons of crap, i would eat reg chicken instead.

In addition to all the sugar in soy; soy is highly processed and very hard to digest.

If she needs to use milk; Almond milk is a better alternative.

 

[Melaina]

I heard rice milk is a good alternative too, but I am no expert. It's great to have you on EF, welcome!!

 

[phatgirlthin]

Thanks for your responses! I use Westsoy brand organic, unsweetened soymilk. I buy it on purpose because the other ones are so full of other junk (silk, for example). The Westsoy has 90 cal, 4.5g fat, 30mg sodium, 300mg potassium, 5 carbs, 4g dietary fiber, 1g sugar, 9g protein - per 8 oz. I have heard much debate about the quality of soy protein. What do you guys think? I will look into the almond and rice milks. tps - you're right on the rotisserie chickens... what chicken is not injected w/ stuff? Probably have to go organic, I suppose. Also, I'll work on the macro's for my diet and post them when I can get it compiled. Thanks again, ladies.

 

[slat1]

Soy is the WORST thing anyone can put in their bodies!!!
Use water instead. Also, try brewing up some green tea after breakfast and after lunch. It is a great coffee alternative, has antioxidants and cranks up your thyroid.
A few things to keep in mind:
1. if you bring the water to a boil let it sit for 3 minutes before you put the bag in it. If you don't wait it negates all the beneficial properties!!
2. make sure it has caffeine

 

[phatgirlthin]

Soy is the WORST thing anyone can put in their bodies!!!
Use water instead. Also, try brewing up some green tea after breakfast and after lunch. It is a great coffee alternative, has antioxidants and cranks up your thyroid.
A few things to keep in mind:
1. if you bring the water to a boil let it sit for 3 minutes before you put the bag in it. If you don't wait it negates all the beneficial properties!!
2. make sure it has caffeine

Wow! Well, I guess I'd better do some more research on Soy. Do you mind telling me why you feel that way about it? I resist using water because of the taste of protein powder... in water. It's probably just a matter of getting used to it. Thanks for the tip on the green tea! I'll give it a try. Oh, I'll be sure it has caffeine ..lol..

 

[RottenWillow]

Thanks for your responses! I use Westsoy brand organic, unsweetened soymilk. I buy it on purpose because the other ones are so full of other junk (silk, for example). The Westsoy has 90 cal, 4.5g fat, 30mg sodium, 300mg potassium, 5 carbs, 4g dietary fiber, 1g sugar, 9g protein - per 8 oz. I have heard much debate about the quality of soy protein. What do you guys think? I will look into the almond and rice milks. tps - you're right on the rotisserie chickens... what chicken is not injected w/ stuff? Probably have to go organic, I suppose. Also, I'll work on the macro's for my diet and post them when I can get it compiled. Thanks again, ladies.

You can get very high quality soy isolate (powder) with an excellent amino profile. No fat, no carbs of any sort, just protein. Far superior to anything offered in supermarkets. Mix with some cold water and a bit of Stevita brand stevia (my favorite) and you have a top quality protein drink.

PM me if you want a link.