Yet another "Help Me With My Diet" Thread

[buffedmama]

**Muchly appreciated if you're reading this and responding!!**

First I will give you a little background and then I will show you my diet.

I'm 25, 5'7" about 145 lbs. right now... Body fat is high, I would like to reduce it significantly. I know this takes hard work with diet and a strict regimine.

I'm training with my husband who has me on a 5 day split, targeting certain muscle groups each day. My 2 "off days", I do cardio. We also do about 30 minutes of cardio after weight training.

I'm not quite sure what I should be eating. I've been telling my husband that his diet is all wrong... Too many carbs. And I think that I'm not getting enough calories, but I don't know how to fix that because I eat when I'm hungry until I'm satisfied and not more.

Here's a sample of what I've been eating:

Breakfast

Ultramet Shake Powder + Fruit Juice + Banana + Milk = 517 calories, 2g fat, 78g carbs, 30.3g Protein

Mid-Morning

apple - 62 calories, 0g fat, 16g carbs, 0g protein

Lunch

1 can tuna - 95 calories, 0.7g fat, 0g carbs, 22g protein
1 tsp. mayo - 17 cals, 2g fat, 0g carb, 0g protein
125 g of 1% cottage cheese - 99 cals, 1.3g fat, 6.7g carb, 17g protein
1.5 cup sliced cucumber - 14 calories, 0g fat, 3g carbs, 0g protein

Pre Workout

1 bowl oatmeal - 137 calories, 1.5g fat, 28g carbs, 3g protein

Post Workout

Advanced Nutrition Protein Whey Shake + fruit juice= 270 cals, 1g fat, 13g carbs, 23g protein

Supper

4 oz. Grilled Chicken Breast - 171 cals, 4g fat, 0g carbs, 32g protein
2 cups broccoli - 54 cals, 0g fat, 10g carbs (5g fiber), 0g protein

-------------------------------

I would love any help I could get on this!! The total calories is 1166 (which I know is low). I'm trying to lose body fat (I'm not concerned with the # on the scale), but I feel like I'm not losing.

I didn't have luck with the "Atkins" diet because my insulin got too low and I ended up in the hospital. I guess not everyone can do it...

Is there some way I can low carb without ending up in the hospital? HELP!!

 

[Babyfaced Assassin]

looks good but protein wise, add protein at each meal so your preworkout and midafternoon snack should have some protein too

aim for at least 145g protein per day since your weight is around there in lbs

also check out hansel's eat be lean be happy thread

 

[Scythian_Blade]

If you are looking to lower your carb content, try having a protein + fat breakfast. I like to have a half dozen eggs for breakfast a lot of times.

The fruit juice banana and milk are not helping you in the morning...neither is the fact that your first meal is liquid (too fast digesting). If you want protein and carbs for breakfast, go with oatmeal and eggwhites instead.

If you decide on a carb-based diet, limit your saturated fat intake as it will more than likely prove detrimental cutting.

I am not sure why the Atkins diet landed you in the hospital. Though I feel strongly it is not for bodybuilders, it is not inherently unhealthy if done right. In fact it can be a very healthful lifestyle.

For a more moderate approach, check out Rob Faigin's Natural Hormonal Enhancement. I have heard good things about Lyle McDonald's the Ketogenic Diet also. Incidentally, a cyclical ketogenic or targeted ketogenic diet would be far better choices for a bodybuilder than Atkins (both use enough carbs).

The best thing you can do right now to improve your current diet is to start taking a good fish oil supplement. You need some more kcals anyway and drastically need omega 3 fatty acids in your diet. I like to get the oil and just mix it with diet coke in a shot glass. I aim for 6-10 grams EPA/DHA per day. This will greatly help you burn bodyfat. If you can't stand the taste, just down a bunch of fish oil pills everyday or have salmon everyday.

 

[Burning_Inside]

you can check out a few of these threads and get a general idea from what I've recommended to them.

http://boards.elitefitness.com/foru...threadid=231815

http://boards.elitefitness.com/foru...threadid=231836

http://boards.elitefitness.com/foru...threadid=231839

 

[HANSEL]

Breakfast

Ultramet Shake Powder + Fruit Juice + Banana + Milk = 517 calories, 2g fat, 78g carbs, 30.3g Protein

Mid-Morning

apple - 62 calories, 0g fat, 16g carbs, 0g protein

Lunch

1 can tuna - 95 calories, 0.7g fat, 0g carbs, 22g protein
1 tsp. mayo - 17 cals, 2g fat, 0g carb, 0g protein
125 g of 1% cottage cheese - 99 cals, 1.3g fat, 6.7g carb, 17g protein
1.5 cup sliced cucumber - 14 calories, 0g fat, 3g carbs, 0g protein

Pre Workout

1 bowl oatmeal - 137 calories, 1.5g fat, 28g carbs, 3g protein

Post Workout

Advanced Nutrition Protein Whey Shake + fruit juice= 270 cals, 1g fat, 13g carbs, 23g protein

Supper

4 oz. Grilled Chicken Breast - 171 cals, 4g fat, 0g carbs, 32g protein
2 cups broccoli - 54 cals, 0g fat, 10g carbs (5g fiber), 0g protein

First off let me say this, Not everyone needs carbs to recover post workout. Some (like myself) can recover and get into an anabolic state without this.

I dont know how intense your workout is, but if your cutting I would not have Oats pre workout. I would not have anything preworkout, maybe a protein and fat meal a couple hours before but thats it.

If anything, Have your apple pre workout and your oats Midmorn with a scoop of protein powder in it.

Your breakfast and your post workout meal are high calorie, this is good. And your Dinner looks good.