Please Critique My Diet Plan

[NJFASHiONiSTA]

Im post op serious major liver surgery 3 mnths. I am finally able to hit the gym again and I have been, but as we all know looking good is 80% ur diet. I have a huge scar down my what i thought before the surgery was sexy stomach and need to start feeling better about myself and kick my butt into shape and to finally be happy with myself. I'm 5'1 110 lbs BF% as of today was 22% (although the gym didnt use the calipers not sure how accurate it is) I am a size 1-2- 26" waist-main goal is to get lean and toned Im not going to be competing or anything like that..I like to keep my diet simple and clean as can be but also easy to maintain this is what i have come up with
1 gallon water a day(is that to much for my small frame?)

10x 110=1100 clas/day diet consisting of 40p/30c/30f
MEAL 1(8am)-3 eggwhites, 1/2 c old fash oats cinn.+splenda

MEAL 2(1030am)-1 green granny smith apple w/1 tbsp NPB OR 1/2 c light cootage cheese and 12 almonds

MEAL 3((130pm)-salad with grilled chicken and avocado 1 tbsp flax seed oil

MEAL 4(post W.O. 430pm) protein factory whey light in strawberry(is this brand good its my first time having these shakes??)

MEAL 5(630pm)-either salmon,tilapia,halibut how much of this fish 2 oz or 3 oz??? 1/2 c of uncle bens whole grain brown rice, veggies either broccoli or asparagus steamed can i have unlimited or am i limited to a certain cup amt?

OPTIONAL MEAL 6(10 pm) if in a snack mood maybe another protein shake???
Any input would be helpful-Thanks Girls!

 

[scorpiogirl]

Im post op serious major liver surgery 3 mnths. I am finally able to hit the gym again and I have been, but as we all know looking good is 80% ur diet. I have a huge scar down my what i thought before the surgery was sexy stomach and need to start feeling better about myself and kick my butt into shape and to finally be happy with myself. I'm 5'1 110 lbs BF% as of today was 22% (although the gym didnt use the calipers not sure how accurate it is) I am a size 1-2- 26" waist-main goal is to get lean and toned Im not going to be competing or anything like that..I like to keep my diet simple and clean as can be but also easy to maintain this is what i have come up with
1 gallon water a day(is that to much for my small frame?)

10x 110=1100 clas/day diet consisting of 40p/30c/30f
MEAL 1(8am)-3 eggwhites, 1/2 c old fash oats cinn.+splenda

MEAL 2(1030am)-1 green granny smith apple w/1 tbsp NPB OR 1/2 c light cootage cheese and 12 almonds

MEAL 3((130pm)-salad with grilled chicken and avocado 1 tbsp flax seed oil

MEAL 4(post W.O. 430pm) protein factory whey light in strawberry(is this brand good its my first time having these shakes??)

MEAL 5(630pm)-either salmon,tilapia,halibut how much of this fish 2 oz or 3 oz??? 1/2 c of uncle bens whole grain brown rice, veggies either broccoli or asparagus steamed can i have unlimited or am i limited to a certain cup amt?

OPTIONAL MEAL 6(10 pm) if in a snack mood maybe another protein shake???
Any input would be helpful-Thanks Girls!

Not sure on the protein powder, what are the cals, fat, carbs, pro in it?

I'd go to 4-5 oz of fish on meal 5 - and green veggies are unlimited...

10 pm meal....another shake or ANPB would be good here (it's always better to eat real food whenever possible, and with cals that low (1100), it should be easy enough to eat it rather than drink it)

To be sure, log this stuff in fitday to make sure your macro's are where you want them

 

[NJFASHiONiSTA]

Not sure on the protein powder, what are the cals, fat, carbs, pro in it?

I'd go to 4-5 oz of fish on meal 5 - and green veggies are unlimited...

10 pm meal....another shake or ANPB would be good here (it's always better to eat real food whenever possible, and with cals that low (1100), it should be easy enough to eat it rather than drink it)

To be sure, log this stuff in fitday to make sure your macro's are where you want them

this is for the protein factory whey
Supplement Facts
Serving Size: 2 scoop (50 g)
Servings Per Pound 9 (18 per container)

Amounts Per Serving

Calories 170 Calories from Fat 0


% Daily Value*

Total Fat 0 g 0%

Saturated Fat 0 g 0%

Cholesterol 0 mg 0%

Sodium 200 mg 8%

Total Carbohydrate 5 g 2%

Dietary Fiber 0 g 0%

Sugars 4 g %

Protein 36 g


Vitamin A 0% Vitamin C 0%

Calcium 180% Iron 0%

 

[scorpiogirl]

this is for the protein factory whey
Supplement Facts
Serving Size: 2 scoop (50 g)
Servings Per Pound 9 (18 per container)

Amounts Per Serving

Calories 170 Calories from Fat 0


% Daily Value*

Total Fat 0 g 0%

Saturated Fat 0 g 0%

Cholesterol 0 mg 0%

Sodium 200 mg 8%

Total Carbohydrate 5 g 2%

Dietary Fiber 0 g 0%

Sugars 4 g %

Protein 36 g


Vitamin A 0% Vitamin C 0%

Calcium 180% Iron 0%

Looks pretty good. On your next order, try to find something around 25 grams of protein per scoop. It should last longer and it'll be easier for you to get all of your protein in. A lot of us use Optimum Nutrition...Isopure is another good one.

Lookin' good!

 

[*Bunny*]

Sorry if I missed this, but do you plan on eating 1100 cals? That seems too low, even if you're 95-100 lbs. Given your stats, you are tiny (to me) with a smaller frame, I would shoot for the upper end of the 10-12 X 110 cutting ratio = 1320 cals.

By adding that meal # 6 at least with the ANPB, 2 tbsp should give you at least 200 cals of fat & protein before bed ... I'd try to fit it in.

 

[NJFASHiONiSTA]

Sorry if I missed this, but do you plan on eating 1100 cals? That seems too low, even if you're 95-100 lbs. Given your stats, you are tiny (to me) with a smaller frame, I would shoot for the upper end of the 10-12 X 110 cutting ratio = 1320 cals.

By adding that meal # 6 at least with the ANPB, 2 tbsp should give you at least 200 cals of fat & protein before bed ... I'd try to fit it in.

i did 10x110 ok so ill multiply 11x110 which would be 1210 cals

 

[NJFASHiONiSTA]

Looks pretty good. On your next order, try to find something around 25 grams of protein per scoop. It should last longer and it'll be easier for you to get all of your protein in. A lot of us use Optimum Nutrition...Isopure is another good one.

Lookin' good!

actually i havent ordered the whey yet so ill try optimum thnx for ur help

 

[ironbabe]

Isopure mixes well and tastes great - esp the mango peach mmmmmmm!