Please tell me if this diet is okay?

[Lynette]

I am 5ft 3, and weigh in now at 135 lbs, I've trained for years but now have two little babies, so want to totally lean up and gain some muscle.

6.30am - 6 egg whites, half cup oatmeal, 2 cups water

10 am - Post workout - 6 egg whites, 2 tangerines, 2 cups water.

12.30 - Minced beef, brown rice, and broccoli, 2 cups water.

2.30 - 6 egg whites, 2 cups water.

5 pm - Chicken breast, lettuce, tbsp. ranch dressing, 2 cups water


7pm - 6 egg whites.

I appreciate all your opinions.

Lynette.

 

[Daisy_Girl]

Overall, it looks pretty good. But of course, I wouldn't be me unless I nit-pick.

1) It is very very hard to REALLY lean out (lose BF) and gain muscle at the same time. Yes, when you are just starting out, or starting back, you will be able to do both at the same time for a LITTLE WHILE. Then, it will become very hard. To lose BF, you need a deficit of calories, and usually lower in carbs. To gain muscle, you need a surplus of calories, and usually more carbs. See how it is hard to do both at the same time? To maximize your time, energy and effort, you need to pick one and concentrate on it. Then, switch.

2) You need more green veggies. Make green veggies unlimited, add some to the salad at night. The 5pm meal could have lettuce (or spinach), garbanzo beans, brocolli, peppers, mushrooms, on it. Make it more nutritious.

3) You need fat in your diet. Fat is almost non-existant there now. You need fat to function and lose fat. Change the 2:30 meal to 5 egg whites and 1 whole egg. Drizzle some olive oil and balsalmic vinegar (home mix) over green veggies or a salad. Also, you last meal should have fat in it too (see below).

4) Going from 7pm to 6:30am is almost 12 hours with no food. While you sleep, your body makes it repairs. During this time is when muscle is built (or destroyed). If you do not have enough quality food, that will last most the night, then muscle cannot be bult. In fact, for body repair adn recovery, your body will catabolize the existing muscle tissue. This will resort in less muscle, which means a lower metabolism. Yikes!

5) The last meal of the day should be a mix of protein and fat. I would eat again at 9pm or so. It could be 1/2 - 1 cup of cottage cheese and 1oz (about 16) almonds chopped up. Or something else that is a nice mix of long lasting protein and fat.

Hope this helps.

 

[The Shadow]

change all egg meals for 6 whites to 2-3 WHOLE and 2 whites...

 

[Sassy69]

First, lynette, welcome to the boards & congrats on your growing family!

Good comments Daisy!

The biggest thing about a diet is that it has to fit your lifestyle / schedule, but also not make your life miserable with stretches of hunger pangs between meals or getting sick of the foods you are eating. If you start feeling tired, make sure you are getting enough carbs. Every couple of days you might consider adding another serving of brown rice or sweet potato to an afternoon meal.

Definitely load on the veggies. Especially when you are running a lot of protein, you need a variety of other foods to help give you energy and also provide enzymes to shuttle out the byproducts of a restricted diet. To that end, I think its a good thing that you have the tangerines in there. Kiwi, strawberries and grapefruit are other low GI fruits that aid digestion and provide enzymes. The veggies will also help to provide roughage and give you some carbs to run on. To Daisy's note about the fats, these are ESSENTIAL to your diet. They will help supplement your energy, particularly on low carb days and help to keep your system running.

I was also going to suggest supplementing your day with a protein mix or two -- these are convenient to keep around when you get hungry and particularly if you start getting sick of all those egg whites. I eat a lot of eggs, but I can't handle that many in one day.

 

[alycat]

would V8 count as a veg??

 

[Lynette]

Thanks everyone for all of your input, I'll add more fat by eating some nuts with some of my meals, and eat more broccoli with my meals too.

 

[jenscats5]

Thanks everyone for all of your input, I'll add more fat by eating some nuts with some of my meals, and eat more broccoli with my meals too.

For fats try: almonds, walnuts, Olive Oil, Flax oil, Grapeseed Oil, Walnut Oil, flax meal, flax seeds....

Don't limit yourself to just one type of veggie. There are so many good ones!! If you have a Trader Joes' near you, they have frozen veggies for a very reasonable price...... Also look for a local farmer's market for fresh produce at a great price & buy what's in season as it's usually at the best price......

 

[Daisy_Girl]

would V8 count as a veg??

In a pinch ONLY. V8 will give you the vitamins for veggies but NOT the fiber. Fiber is the biggest reason I eat tons of veggies. Low carb and no fiber will give you one backed up colon.