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Group: Specific Diets & Nutrition

advice needed

angelsnow Posts: 122 Joined: 2003/02/11	2004/01/19, 08:18 AM Hi there , I would like a little help please to get started on the right path with my diet. I am 5' 4' approx 150 lbs f 42 yrs. I first took up weight training last year after I had a melt down from work I am a counselor with young offenders for 17 yrs. The weight training really helped to relieve my stress and I am happy to report I returned back to my job with no problems and no longer sweating the small stuff. I have been weight training for about a year working out 3 days per week and cardio 4-5 days per week. I was following weightwatchers program and have lost about 40lbs and dropped a few dress sizes. However after reading in here I realise my diet is not clean enough to get the results that I would like and that is to be lean and toned. Most of my weight is around my mid section. From reading and looking at bb's grocery list I have a good idea what to eat in order to accomplish this. However I am unsure of the amount of calories needed , and the proper breakdown of p/c/f .I take 1 tbsp of flaxseed oil and I think this accounts for 16 g of fat . I am willing to do what it takes but just need some help in the right direction.It is hard to get away from seeing food in points as in weight watchers .. Another slight problem I have is in trying to balance my eating ..I am a shift worker I work 7-7 and I continually bounce from days to nights...I can get my exercise in no trouble as that comes first no matter what but I do have trouble with eating properly... any help on this would be great ..thanks in advance C~
	2004/01/19, 10:30 AM angelsnow, most people who come here that have been dieting find that they arent eating enough. My wife is your size and her plan here calls for about 1600 calories. The folks who really know diet here usually reccommend a 40% 40% 20% protein/carb/fat split. If you get these values off of BB1's grocery list you will be close. Try that ratio for a couple of weeks and the make dietary adjustments of about 150 cals per day to "dial it in". You may need to tewak the fat down or up as well. Know that the fat you mention in the flax seed is different from the fat in pizza. A little research on good fats will help you. Good luck and welcome to FT. -------------- Living well is the best revenge. Charlie
angelsnow Posts: 122 Joined: 2003/02/11	2004/01/19, 07:54 PM Charlie you are a sweetheart thank you ! I am going to try the idea you gave me and instead of counting points I will try and count calories f/p/c to see what I am really doing with my diet ...as you say for us newbies it is a lot of trial and error. Since I started exercising with weights last year (I always did some form of cardio) I have been feeling so much better and healthier . However I realise I have much to learn esp where diet is concerned ... thanks again caroline