|
2005/04/29, 11:19 AM
Ok, so according to Free Trainers, I should be consuming approximately 1800 calories per day. And I am trying to get there. Here is an example of a daily diet for me:
5:00 am Protein Shake
5:30-6:30 workout
6:45 am 6 egg whites, spinach, 1/2 cup oatmeal, berries
9:30 am 3 oz turkey breast, canteloupe
12:30 pm 3.5 oz salmon, lettuce, 3 oz red peppers, 3 oz broccoli, lavash wrap
3:30 pm 6 egg whites, spinach, 1/2 cup oatmeal
7:00 pm 3.5 oz salmon, lettuce, 3 oz red peppers, 3 oz broccoli
Entering all of this into Fit Day, I only come up with about 1200-1300 calories. Am I not eating enough? Any suggestions about how to incorporate more food into my daily routine? Should I try to spread my meals every 2 hours as opposed to every 3? How important is it for me to get those 1800 calories?
My activity level:
MONDAY - weights in AM, Krav Maga PM
TUESDAY - cardio and abs in AM
WEDNESDAY - weights in AM, Krav Maga in PM
THURSDAY - OFF
FRIDAY - Weights and cardio in AM
SATURDAY - Weights in AM, Krav Maga in PM
SUNDAY - 40 minute walk in AM with my mommy :)
As for my fitness goals, I am 5'7.5", 135 lbs. My body fat is right around 15%. I would like to lose about 1 more inch or so around my waist area if possible. Any help would be greatly appreciated.
--------------
Kasey
|
|
|
|
2005/04/29, 04:28 PM
12 eggs is a lot of eggs in the day... at 3:30 I would suggest switching the low calorie eggs to maybe some cottage cheese (low fat), or maybe some good ol peanut butter sandwiches. Also do you do a PWO shake? I would definitely add one of those if you don't already. These small changes might help alot.
--------------
:Hard work equals great results!:
|
|
2005/04/29, 06:16 PM
I agree with sbroyhill in saying that 12 eggs in a day is a little too many eggs. If you are wanting to lose inches around your stomach, eggs are not the best thing in the world to be eating either. Eggs are not extremely fattening, but they definately aren't low in fat either.
To lose weight you should consume 1500 calories a day (your body weight x 11 to get your calories to lose weight). So no, you are not eating enough calories in order to lose weight. In case you do not already know I will explain why you need to eat more. 1) If you aren't eating enough food, you are not going to have as much energy and therefore your workouts will not be as effective. 2) If you don't eat enough your body will go into a "starvation mode" and it will store all of the food that you eat, this in turn will cause your fat level to go up slowly.
As far as food to eat, I will give you a list of foods:
*Tuna Fish (1 packet has 32 grams of protein and 2.5 grams of fat. Get the packets not the cans, cans are nasty.)
*Skim Milk
*Eggs (Eat maybe 2 eggs in the morning, 3-4 a day at max)
*Whole grain wheat bread
*Baked potatoes
*Any type of steak, chicken, or fish
*And a lot of water
If you want to lose weight a good diet for you is a 60% protein, 30% carb, and 10% fat diet. So if you know how to do the math in order to do that with 1500 calories, in a day you would need to consume:
*Protein - 225 grams daily
*Carbs - 112 grams daily
*Fat - 17 grams daily
This amount of protein will help you build all the muscle you want, the carbs is enough to give you energy, and the fat is low enough that you can easily burn it all off by the end of the day. So if you evenly space all this food out in the 6 meals that you eat a day, each meal look at the foods nutritional facts and make sure your eating this amount of grams per meal:
*Protein - 37.5 grams
*Carbs - 18 grams
*Fat - 2.5 grams
The main thing is just make sure all of your food is low in fat. It's hard to keep your fat intake that low but is very possible.
As far as your work out routine, I think it looks good. I am not entirely sure what "Krav Maga" is, but I would reccomend doing some cardio or just walking every night right before you go to bed. Your body stores the most of it's fat when you are sleeping, so if you burn some of that off right before then, your waste will get smaller and your body fat percentage will get lower.
Last thing, I know I am probably boring you with all of this, but this one is very important to remember. Drink a lot of water. I don't mean the 12oz to 16oz doctors reccomend, drink 1/2 a gallon to 1 gallon a day. If you can get more then get more. Also, if your drinking soft drinks, quit.
I would say more but I have a commitment tonight and I am late. I hope this helps, and I wish you the best of luck. Take care.
|
|
2005/04/29, 06:29 PM
the egg whites she is taking are practically all protein guys.. the fat is in the yolk, and has been removed. thats why theres so many..
|
|
2005/04/30, 12:36 PM
yup bropie is right.. egg whites are PURE proteins.. there is no fat in it...
--------------
A life worth living is a life lived with honor and dignity..bow to no moral.. THATS ME
Me and My Body are competitors... we compete each other for different goals..
supplements are Helpers.. not the Drivers of Health wagon
|
|
2005/04/30, 03:56 PM
Wow...you sound like youre on the right track. Make sure you have your vitamins. It should be dropping that weight because youre definitely doing a lot of RIGHT things. As far as the 1800 calories. I'd say because really our bodies are different that for the results youre striving toward youre GONNA (tx) reach those goals. Every 3 hrs is fine unless youre a pro or in contest that eating 2 hrs isnt necessary. I guarantee if youre cardio'ing 45 mins 3 or 4 times a week and eating the way you are...you WILL LOSE THAT WEIGHT YOURE WORKING ON. Now saying that sometimes if you dont eat enough calories the body thinks its starving so it stores. But girl you do look like youre doing fine. This eating of course you know will have to be adjusted as you reach your goal and forever as you continue to reach goals. But stay at the level you are and see what about 8 weeks produces. The main thing is adjust as the body stablizes and give it a rest now and then. Good Luck. Erebus had some great options in food btw.
|
|
2005/05/03, 11:25 AM
Egg WHITES, not whole eggs...lol...I'm not crazy. And I do drink a minimum of 1 gallon of water per day - no other beverages. But I do appreciate everyone's input. :)
--------------
Kasey
|
|
2005/05/03, 04:16 PM
Maybe you could ad some nuts and fruits for more calories.
|
|
2005/05/03, 09:03 PM
The reason why I said 12 eggs sounds like a lot is because there is little to no calories in the eggs. I didnt complete my line of thought, I am sorry. What I intended to say is that the eggs are low calorie, and instead of eating 12 eggs that are low calorie, through in another item instead that has good protien in it but also calories as well. You stated you needed to get above 1200- drop 6 eggs, and substitute a couple servings of cottage cheese and eat some nuts throughout the day.
--------------
:Hard work equals great results!:
|
|
2005/05/04, 09:59 AM
Ahhhhhh....now I understand...good idea!
--------------
Kasey
|
