Please Critique My Diet

[NJFASHiONiSTA]

hey all you might already have seen my posts im recovering from an eating disorder and have been increasing my daily caloric intake slowly as suggested and so far i am doing great here are my stats for those of you that havent seen my posts before. Im 23f 5'0-5'1 104 lbs bf%= 20%(i have skinny fat) ectomorph body type. I havent hit the gym yet ims tarting on monday, i just wanted to build up getting healthy with foods and my eating habits first. Please critique my diet i put together with some help please feel free to add or take away anything and if anyone could tell me what the total cals are and how much i should be having.

**1 gallon of water a day**
meal 1-breakfest(730 am)
3 egg whites,1 yolk
1/2 c oatmeal with cinn. and splenda
1 tbsp olive oil
1 flax seed pill(?), 1 omega 3 pill(?)

meal 2-lunch(12:30-1)
4 oz grilled chicken breast, asparagus, 3/4 cup of brown rice
1 flax seed oil pill(?), 1 omega 3 pill(?)

meal 3-mid snack(3-3:30)
1 whole grapefruit, 1 oz almonds(16), 1 cup 1% cottage cheese topped with 5 strawberries cinn. splenda

meal 4-dinner(5:30-6)
4 oz grilled chicken breast OR salmon, veggies, or sweet potato with romaine lettuce salad
1 flax seed oil pill(?),1 omega 3(?)

meal 5-snack(8-8:30)
proteins hake, 1 cup sf jello

 

[jenscats5]

hey all you might already have seen my posts im recovering from an eating disorder and have been increasing my daily caloric intake slowly as suggested and so far i am doing great here are my stats for those of you that havent seen my posts before. Im 23f 5'0-5'1 104 lbs bf%= 20%(i have skinny fat) ectomorph body type. I havent hit the gym yet ims tarting on monday, i just wanted to build up getting healthy with foods and my eating habits first. Please critique my diet i put together with some help please feel free to add or take away anything and if anyone could tell me what the total cals are and how much i should be having.

**1 gallon of water a day**
meal 1-breakfest(730 am)
3 egg whites,1 yolk
1/2 c oatmeal with cinn. and splenda
1 tbsp olive oil
1 flax seed pill(?), 1 omega 3 pill(?)

meal 2-lunch(12:30-1)
4 oz grilled chicken breast, asparagus, 3/4 cup of brown rice
1 flax seed oil pill(?), 1 omega 3 pill(?)

meal 3-mid snack(3-3:30)
1 whole grapefruit, 1 oz almonds(16), 1 cup 1% cottage cheese topped with 5 strawberries cinn. splenda

meal 4-dinner(5:30-6)
4 oz grilled chicken breast OR salmon, veggies, or sweet potato with romaine lettuce salad
1 flax seed oil pill(?),1 omega 3(?)

meal 5-snack(8-8:30)
proteins hake, 1 cup sf jello

Looks generally good, but there's too much time between M1 and M2 -- 5 hours + which isn't good....you want to space your meals every 3-4 hours....

Maybe cut down the oz of chix to 3 per meal and the almonds to 1/2 oz and have that amount of protein in between your M1 and M2. You may also want to drop the sweet potato at your listed dinner & just have veggies &/or salad.

 

[NJFASHiONiSTA]

Looks generally good, but there's too much time between M1 and M2 -- 5 hours + which isn't good....you want to space your meals every 3-4 hours....

Maybe cut down the oz of chix to 3 per meal and the almonds to 1/2 oz and have that amount of protein in between your M1 and M2. You may also want to drop the sweet potato at your listed dinner & just have veggies &/or salad.

sorry but what is "Maybe cut down the oz of chix to" didnt understand that one. and also i thought sweet potato was good ?? sorry im just learning

 

[jenscats5]

sorry but what is "Maybe cut down the oz of chix to" didnt understand that one. and also i thought sweet potato was good ?? sorry im just learning

Hey, I'm still learning!!

RE: sweet potato at dinner..... In general you want to eat your carbs earlier in the day.....like breakfast, cut down for M2 then up for M3....

For example, 25g of carbs at M1 (oats), then for M2 have 15g carb, then for M3 have 25 g carb again and 15, 10, and 5 for the rest of the meals the rest of the day....

When is your workout??

What I was suggesting for the chicken was to reduce the 4 oz of chix for the 2 meals you listed it to 3 oz as a serving, and reduce the 1 oz of almonds to 1/2 an oz. then the protein from the 1oz chix + 1 oz chix + 1/2 oz almonds = ~ 3oz protein = have it in tuna, or salmon, or steak, pork, chix, etc..... so your meals are about 1.5x protein of your bodyweight per meal divided into
5-6 meals per day........does that help??

 

[NJFASHiONiSTA]

Hey, I'm still learning!!

RE: sweet potato at dinner..... In general you want to eat your carbs earlier in the day.....like breakfast, cut down for M2 then up for M3....

For example, 25g of carbs at M1 (oats), then for M2 have 15g carb, then for M3 have 25 g carb again and 15, 10, and 5 for the rest of the meals the rest of the day....

When is your workout??

What I was suggesting for the chicken was to reduce the 4 oz of chix for the 2 meals you listed it to 3 oz as a serving, and reduce the 1 oz of almonds to 1/2 an oz. then the protein from the 1oz chix + 1 oz chix + 1/2 oz almonds = ~ 3oz protein = have it in tuna, or salmon, or steak, pork, chix, etc..... so your meals are about 1.5x protein of your bodyweight per meal divided into
5-6 meals per day........does that help??

i see what you mean-by any chance can you revise my diet (rewrite it)the exact way you want it it would help me better p.s. what about the flax seed oil pill and omega 3 pill after each meal is that to much?? my normal cals before this were only 500-800--also whats the macronutrients im new to this all how would i figure out how many cals im allowed etc. any help would be appreciated.
i work out around 700 for 2 hrs. im starting on monday

 

[jenscats5]

i see what you mean-by any chance can you revise my diet (rewrite it)the exact way you want it it would help me better p.s. what about the flax seed oil pill and omega 3 pill after each meal is that to much?? my normal cals before this were only 500-800--also whats the macronutrients im new to this all how would i figure out how many cals im allowed etc. any help would be appreciated.
i work out around 700 for 2 hrs. im starting on monday

Your workout is 2 hours?? That's a long workout and unnecessary. If it takes you 2 hours to workout, something is wrong.

Try getting equal amounts of protein per meal, with 1 - 1.5x your bodyweight per day. With carbs, you can zig zag them if you'd like but the amount per day kinda depends on you -- you may do well with lower carbs or not, you'll have to try & see. Your fats should be good fats like the flax, but spread them out between each meal.

You can try a meal plan like this & see how you do on it:

M1 25g carbs (such as oats)
M2 15g carbs
M3 25g carbs (such as brown rice, veggies, sweet potato)
M4 15g carbs
M5 10 g carbs
M6 5g carbs (optional meal)

Again, every body is different, so it's going to take some experimentation to see what works for you. And 500-800 cals per day is way too low and again, 2 hours of exercise is way too much. What are your goals?

 

[NJFASHiONiSTA]

i know now 500-800 cals was very low but then again i did have an eating disorder-my goals are basically to keep weight the same at 104 and just tone my skinny fat and just start eating normal like everyone else. 2 hrs is alot but sometimes i like to stick around for a class.

 

[Daisy_Girl]

2 hours is WAY too much. You can't do that. It is NOT going to help you reach your goals any faster. In fact, it will slow your results down. Results come when RESTING - not when actually working out. The diet is where you should be focusing all your energy, not 2 hour workouts. Diet is where you will get results - not cardio.

Could you be replacing an eating disorder with over exercising?

 

[NJFASHiONiSTA]

2 hours is WAY too much. You can't do that. It is NOT going to help you reach your goals any faster. In fact, it will slow your results down. Results come when RESTING - not when actually working out. The diet is where you should be focusing all your energy, not 2 hour workouts. Diet is where you will get results - not cardio.

Could you be replacing an eating disorder with over exercising?

my main concern is just getting healthy-i dont literally workout for 2 hrs straight ill be finished and want to hang out for 1/2 butts n gutts class..what is the ideal time to work out hour 1/2? remember im new to this all i just want to be healthy and happy.

 

[jenscats5]

1) Cut out all the exercise time....it's not necessary. Pick a class you like & go to it.... You'll need a weight split, like Legs on one day, Chest on another day, etc....cut down on the cardio, as DG said, let the diet do the work for you

2) Take in 1 to 1.5 times your bodyweight in protein per day split up between 5-6 meals. For example, if you weigh 140, then you would want 140g - 210g of protein per day total at approx. 25-35g of protein per meal, if you have 6 meals.

Protein sources can be anything like chicken, tuna, salmon, beef, ground beef, ground turkey, turkey, eggs, etc

3) Carbs - early in the day and keep them complex. Like oats, brown rice, sweet potatoes, veggies, etc.

Carbs amounts will vary on you. You may do well on low carb, moderate, etc....this is trial & error. Pick a carb amount per day (like 100g) and try it for a few weeks, see how you feel & if you don't like it, change.....


Look around the board, you'll find examples of Daisy's diet that worked for her. Again, it will take some trial and error to find what works for you.