Newbie needs diet critiqued

[nycgirl]

Hey everyone!!

I recently made an attempt to eat a "clean" diet. I'm not sure I'm doing right and getting enough carbs/proteins/fats. I'm 5'2 and weigh 143 lbs. I lift weights 3 days a week and cardio 5 days a week (I added the weight routine two weeks ago). Please let me know what you think:

Meal 1 - 1/2 cup of oats cooked with 1/2 cup of unsweetened soy milk; I also add some blueberries (around 10, not much) and 1 TBS of flax seeds.

Meal 2 - 1/2 cup of cottage cheese w/ around 10-12 berries

Meal 3 - 1/2 a spinach wrap sandwich w/ 3-4oz of lean roastbeef, lettuce, tomato and 1-1 1/2 TBS of mustard

Meal 4 - 6oz can of tuna w/ 1 1/2 cups of veggies

Meal 5 - chicken breast, lamb, or salmon w/ steamed veggies

Meal 6 - 1/2 cup of cottage cheese.

I have a cheat meal every Friday night. Please let me know what you think.

Thanks!!

 

[the-short-one]

Welcome to the boards.

My opinion is that you need more protein in your breakfast.

At breakfast, add 3-4 egg whites into your oatmeal, or make a little egg white omelet with vegies to go with the oatmeal. Or, you can drop the soy milk and add a soop of protein powder to your oatmeal.

Cottage cheese - is it full fat or low fat?

Shadow will recommend that you have a protein shake at night with some form of fat in it to prolong digestion. It keeps your tummy going all night.

You need at least 1 gram of protein per pound of your body weight. SO - you need at least 143 grms of protein per day. You're almost there with this diet, but I still think you don't have enough protein in your first meal. 1/2 cup of soy milk only has 5.5 grams of protein. 1/2 cup oatmeal only has 5 grams of protein.

 

[jenscats5]

Hey everyone!!

I recently made an attempt to eat a "clean" diet. I'm not sure I'm doing right and getting enough carbs/proteins/fats. I'm 5'2 and weigh 143 lbs. I lift weights 3 days a week and cardio 5 days a week (I added the weight routine two weeks ago). Please let me know what you think:

How old are you?? What are your goals??

Meal 1 - 1/2 cup of oats cooked with 1/2 cup of unsweetened soy milk; I also add some blueberries (around 10, not much) and 1 TBS of flax seeds.

Maybe reduce the amount of oats to 1/3 cup & add 1 whole egg + 3 whites

Meal 2 - 1/2 cup of cottage cheese w/ around 10-12 berries

Meal 3 - 1/2 a spinach wrap sandwich w/ 3-4oz of lean roastbeef, lettuce, tomato and 1-1 1/2 TBS of mustard

Meal 4 - 6oz can of tuna w/ 1 1/2 cups of veggies

Meal 5 - chicken breast, lamb, or salmon w/ steamed veggies

Meal 6 - 1/2 cup of cottage cheese. --> Add some almonds or other fat here or replace with a protein shake with Flax oil. Assuming this is before sleep.

I have a cheat meal every Friday night. Please let me know what you think.

Thanks!!

See my responses in bold!! Welcome !!

 

[superqt4u2nv]

What are your goals with this diet?

 

[psychedout]

I recently made an attempt to eat a "clean" diet. I'm not sure I'm doing right and getting enough carbs/proteins/fats. I'm 5'2 and weigh 143 lbs. I lift weights 3 days a week and cardio 5 days a week (I added the weight routine two weeks ago). Please let me know what you think:

Meal 1 - 1/2 cup of oats cooked with 1/2 cup of unsweetened soy milk; I also add some blueberries (around 10, not much) and 1 TBS of flax seeds.
Drop the milk, it has a lot of sugar in it. And I personally wouldn't have berries, again due to their sugar content. You are lacking protien in this meal. Add 30 grams of whey or 5-6 egg whites.

Meal 2 - 1/2 cup of cottage cheese w/ around 10-12 berries
Looks good, but keep in mind dairy 'smooths' many people out. Again the berries have sugar (there are benefits, yes I know, but for someone like me, sugar is a no-no).

Meal 3 - 1/2 a spinach wrap sandwich w/ 3-4oz of lean roastbeef, lettuce, tomato and 1-1 1/2 TBS of mustard
Looks good.

Meal 4 - 6oz can of tuna w/ 1 1/2 cups of veggies
Looks good.

Meal 5 - chicken breast, lamb, or salmon w/ steamed veggies
Looks good.

Meal 6 - 1/2 cup of cottage cheese.
Again, what I said about dairy, if you do cottage cheese, go for the dry curd stuff if you can handle it -- its good before bed, a nice slow digesting protein source. Adding a few handle fulls of peanuts, almonds, or natty peanut butter would be a good idea to slow digestion and avoid nighttime catabolism.

I have a cheat meal every Friday night. Please let me know what you think.
Looks good.

 

[Daisy_Girl]

Fruits and dairy all depend on what your specific goals are.

If you are trying to get to a VERY low BF% (such as for a competition), then fruits and dairy are definately a no-no. BUT, if you are new to a "true" clean diet, and have basic BF reduction goals - especially if starting from a relatively high BF% now, then minimal fruit and daily WILL NOT be the "make or break" of the diet.

That said, this diet is decent for a basic cutting style diet. Like others said, what are your specific goals and the timeframe you are looking at? WHY are you on this diet - what do you expect from it?

You say you have just started eating this -how do you feel while following this diet? Moods, cravings, etc..... Often, how you feel is a good indication of things that you need to change or adapt.

Also, how old are you? Training/diet history?

 

[nycgirl]

My BF is 32% - It's high I know. I'm 26 years old and my goal is to get down to 20%. I'm doing this see where this diet will take me. Prior to doing this diet, I had a really bad sweet tooth. It's pretty much gone thanks to this diet. My cardio routine is as follows:

Sunday - HIIT on the treadmill
Monday - X-training or Off Day (Depending on how my legs feel - I work on my legs on Sundays)
Tuesday - Off
Wednesday - Run 2.5 miles
Thursday - Run 3.5 miles
Friday - HIIT on the treadmill
Saturday - Long Run (45-60 minutes) on the Treadmill.

Thanks to everyone!

 

[superqt4u2nv]

Do you have a weight training routine to preserve all the muscle you lose with that cardio? You'll turn into a flab machine. Turn the cardio down...you'll overwork yourself.

Amen SISTA you shoukd be lifting at least 3 times a week. Also how did you get your bf measured? Some tools for measurment are way off so you maybe less.

 

[nycgirl]

I had my BF measured by probably the most inaccurate way. I had to hold this computerized body-fat counter. The guy entered in my measurements (weight, height) and I held this thing for 1-2 minutes. I nearly passed out when he told me the number. I've been running for almost two years with no results. I started lifting weights a year ago and then I stopped. Also, my diet wasn't that great.

I've seen more results in two weeks, thanks to the new diet and weights, than I seen in two years. When I started I weighed 149 and my measurements were 36/31/39. I'm now 143, 36/30/38. Oh, I lift weights 3x a week.

Sunday - legs
squats
stiff-leg deadlifts
lunges and calf raises

Tuesday - chest and biceps
bench press
30 degree Incline Dumbbell Bench Press
dips
pullovers
Barbell Curls

Thursday - back and shoulders
pull-ups
Deadlift
Standing DB Military Press
Dumbbell Shrugs
Lying Triceps Ext

Thanks for the cardio advice. I will tone it down and do more HIIT cardio (I enjoy doing that more anyway).

Well, time to have my oats and egg whites.

 

[jenscats5]

I had my BF measured by probably the most inaccurate way. I had to hold this computerized body-fat counter. The guy entered in my measurements (weight, height) and I held this thing for 1-2 minutes. I nearly passed out when he told me the number. I've been running for almost two years with no results. I started lifting weights a year ago and then I stopped. Also, my diet wasn't that great.

I've seen more results in two weeks, thanks to the new diet and weights, than I seen in two years. When I started I weighed 149 and my measurements were 36/31/39. I'm now 143, 36/30/38. Oh, I lift weights 3x a week.

Sunday - legs
squats
stiff-leg deadlifts
lunges and calf raises

Tuesday - chest and biceps
bench press
30 degree Incline Dumbbell Bench Press
dips
pullovers
Barbell Curls

Thursday - back and shoulders
pull-ups
Deadlift
Standing DB Military Press
Dumbbell Shrugs
Lying Triceps Ext

Thanks for the cardio advice. I will tone it down and do more HIIT cardio (I enjoy doing that more anyway).

Well, time to have my oats and egg whites.

Those bf analyzer things (I have a step on at home) and they are wildly inaccurate...... Mine says I'm 37%!!!!!!!!! Uhhhh nope!!

As for the dairy -- opinions vary. Some can do well on it, some can't. Choose a way of eating & stick with it for 6-8 weeks & see how you do with it. If you're not meeting your goals, change it. Check out everyone's log on here for 2005 for menu ideas plus the Recipe Thread!

See Shadow's Project: Summarized for a suggested workout program. He's around during the week for advice, so I'm sure he'll chime in then.