|
2007/07/31, 09:09 PM
Hi all.
I?ve been reading the boards and various posts since I joined, and I?ve learned a lot of information (my syntrax nectar just shipped!). I think I?ve adopted a fairly ?clean? diet thanks to the WSSC plan, but would appreciate any feedback. I think I weigh around 200lbs, I?m 5?6, and trying to lose weight (fat). I lift weights 3-4 times a week and compliment the lifting with cardio ? both normal (45-60 minutes) on non-lifting days, and 18-25 minutes of HIIT on lifting days.
Meal #1: Breakfast: ?Bodybuilder pancakes? : 413 cal / 39.7g. pro / 44g. carbs / 5.5g. fat
Meal #2: 1.5 scoops protein shake w/water: 150 cal / 33g. pro / 4.5 carbs ? usually I will add strawberries to this. (This is normally my PWO shake, and I'll drink half, then sip the rest and eat the strawberries.)
Meal #3: Turkey chili: 4oz roasted turkey breast, ½ cup beans, ½ cup tomatoes, ½c. fat free low sodium chicken broth, onions, jalapenos, 1tsp. canola oil: 277.5 cal / 27g pro / 18g. carb / 4.6g fat
Meal #4: ½ cup ff cottage cheese, 1 scoop protein powder: 180 cal / 36g. pro / 8g. carbs
Meal #5: 5oz. chicken breast, 1c. brussel sprouts (steamed), salad w/tomatoes, lettuce, cucumbers and 1tsp flax, 1.5 tsp. balsamic: 399 cal / 43g pro / 14.3g fat
Meal #6: Protein shake w/ 1TBS flax oil: 220 calories / 22g. pro / 13g. fat
Total: 1639.5 calories / 200.7g protein / 74.5g carbs / 23.1g fat
I normally like to eat all (most of ) my starchy carbs in the morning and afternoon after my workout. Sometimes meals #4 and 6 are switched. I?d appreciate any suggestions.
Thanks in advance,
Steph
|
|
|
|
2007/08/01, 08:30 AM
Looks like you have the idea down pretty well. Now stick to it and see how it works.
Carbs seem a little low, but I'm not an expert.
|
|
2007/08/01, 11:11 AM
You are on the right track lax. However, the WSSC plan calls for 50% protien, 20% carbs and 30% good fat. The current diet you listed below breaks down to 61% protien, 23% carbs and 16% fat. I simply entered the food breakdown into fitday.com for the percentages. You may want to eliminate a scoop or two of protien powder, you seem to be eating an awful lot of that. Increase your good fat intake a little, your carbs seem ok. Try tracking everything you eat in fitday.com. It's totally free and breaks down your daily food intake by percentages as well as running tallys. When I first started the WSSC plan, I would plan out my following day's menu this way. That way I knew if I was overdoing something, needed to get more fat or protien, etc. Good luck and keep up the good work!
|
|
2007/08/01, 11:50 AM
thanks for the input. i've been writing everything down in a notebook...at first, i was only taking in 12-1400 calories, but realized i'd never lose weight at that rate..so i slowly increased to the 1600 i'm at. yesterday's protein was a bit high...i have a hard time getting in more fat. i'll work on it. thanks again!
|
