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2007/06/21, 05:05 PM
Hi Fellow Workout Friends ~ :big_smile:
Would someone be able to critique my eating plan? There is alot of beautiful, fit, people out there, I'm trying to be one of them :) If I should post this in another area, let me know, but I really like this forum:
*Trying to lose weight, Eating 1300 Calories a day, usually burn 400-500 during Cardio, so substracting that is around 800 per day* 45 mins of Cardio, 30 mins of weight training, 5-6 days a week. 5'4" / 144lbs Currently / down 16lbs From April.
Breakfast:
Usually either:
Whole Grain english muffin with Peanut butter / Hard Boiled Egg
or
Cereal (one Serving) with a piece of whole wheat toast and spray butter
or
2 scrambled eggs, with fat free cheese slice
Lunch:
Lean Cuisine
Chicken Salad with Spray Dressing / Fat Free Feta / Grilled Chicken / Mandarin Oranges
Snacks:
100 Calorie Yoplait "Light" yogurt
Low Fat Cheese String
Wasa Crisps with Fat Free Turkey / Tomatoes / Low fat Mayo
Dinner:
Chicken and Brown Rice Stirfry
Chicken with Vegetables / Usually Zucchini or Mushrooms
Sometimes a homemade Hamburger
Lean Cuisine
Baked Potato with FF Sour Cream and Spray Butter
Asparagus Soup or Onion Soup from Trader Joes
**Lately I've been having a Slim Fast Optima ! 180c,6g Fat, 10g Protein**
Drinks ~ Other than the occasional Starbucks Latte or Frappuccino, I don't drink my calories.
Water
Crystal Light
Diet Soda
Occas. Light Beer
2-3 glasses of wine on the weekend. (Sauvignon Blanc)
Thanks for any input! Sometimes I slip on the weekends, and I'm sure that is my downfall........:dumbbell:
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2007/06/21, 05:06 PM
I've read the FAQ section in the food area, and printed everything out. I'm trying to eat a "Clean" diet, but being a college student, doesn't always allow me to. I'm sure others feel the same :)
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2007/06/21, 05:42 PM
I'm not an expert and didn't calculate the numbers....but 1300 calories per day with that much cardio doesn't sound like enough to me.
It definitely looks like you have it from a "what" to eat perspective and even a "when" to eat it. Maybe just the how much.
How long have you been doing this and how is it working for you? If your weight loss has slowed you may re-examine your caloric intake.
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2007/06/21, 06:03 PM
Thanks for your input, I've been doing this since April 4th......I've had off days, and like I said, I tend to slip a bit on the weekend, but still work out. I feel like I have hit a pleateau, but I'm unsure of where to go at this point. I've already changed my workout to include HIIT and using a combo of Cardio machines, instead of just the elliptical. Since April 4th, I've lost 16lbs, but with all the exercise I do, I feel like it should be more than that? I do have a very sedentary desk job, so I'm sure that is a factor.........I try to stop eating the first second I feel full, but I don't always hit that calorie range......I'm trying to keep the simplistic attitude, that If I burn more calories then I take it, I will lose weight......I don't think it's brain science....but I struggle.......as do many others...:) Thanks for your help!:big_smile:
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2007/06/21, 06:16 PM
According to my memory, and classes i've taken throughout college (and even one as far back as highschool) i seem to remember that on an average, a person needs around 1500 calories/day. (Professionals feel free to correct at any time).
If you dip too low below this line, your body will go into 'starvation mode'. At this point, your body attempts to hold onto every calorie, and if your diet is too far below (although from reading your diet--although i'm not a pro, it looks pretty clean and healthy) your body may even hold onto fat and begin burning muscle in order to keep an optimal energy level while preventing 'starvation'.
As ecle5c said, you may try increasing your caloric intake by a couple hundred calories (still continuing with healthy sources) and see if that helps. With the good diet and appropriate amount of calories, it should be enough to keep your body from storing fat, while still allowing you to burn off energy stored in fatty tissues.
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2007/06/21, 06:19 PM
Check your Basal Metabolic Rate. That is what you need to just live. There are calculators on the net... take 'em with a grain of salt, but they will give you an idea of where you wanna be.
And maybe re-think the muffin. :big_smile:
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\"He may be gone, but Sanjaya proved that it doesn\'t matter how talented you are - if you believe in yourself, you can annoy literally millions of people.\" Jimmy Kimmel
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2007/06/22, 07:41 AM
I would add some protein to breakfast - always have the eggs with the cereal or english muffin (or better get oatmeal). You need protein at every meal, and enough protein.
Your calroies are low, you are probably plateaued because your body has slowed your metabolism down. add in more protein, more fibrous vegetables.
Get a real protein shake, instead of slimfast - try lean body by labrada or myoplex lite - both come in pouches, you just need a shaker and water. or EAS makes myoplex lite in ready-to-drink foil cans, but it is more expensive. I stand by my belief that slimfast is crap - sorry.
And 16 pounds in 2 months is pretty good.
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While we may not be able to control all that happens to us, we can control what happens inside us.
- Ben Franklin
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2007/06/22, 10:06 AM
Thank you guys for the advice. :) I will change my Slim-Fast to a more substantial protein shake, and try to incorporate more protein and calories at each meal. :)
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