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2007/03/27, 11:14 PM
Hello there, my name is Destiny and I am 29yrs, 5'2" and 130lbs. I recently quit smoking and I have gained 10 of those 130lbs. I want to slim down to 115 if at all possible, the lowest weight I have been able to get to was 120. I was at one point 200lbs and I don't plan on going back to that any time soon. I just need some guidance and support.
Now comes the question, my nutritional profile says that I need to consume:
cals - 1758
fat - 21g
carb - 264g
prot - 132g
Now I guess it is safe for me to say that I have no idea where I'm supposed to be at and if this seems right to you then please let me know. I do know that with what I am eating I hit the cals fine...the fat I go over about 5-10g, carbs I go way over by almost 100g and I am under in prot by 100g. I think I need help on eating right. I really don't eat full size meals except for dinner. Anyone have any suggestions for me to try? It will be greatly appreciated and thanx in advance!
Destiny
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2007/03/28, 01:45 AM
Hey Destiny,
The first question is how often do you eat? You should be eating every 3 hours (5-6 meals per day). You shouldn't be eating full meals anyway. You don't want to eat until your full. Your nutrition profile has you at about a 60/30/10 (Carbs/Protein/Fat) ratio which actually is not bad for what you are trying to accomplish. Yet, it is not as effective to try and lose weight by diet alone. Are you doing weight training as well, per the exercise schedule that is created for you with ft? Building muscle through weight training increases metabolism. Cardio, especially HIIT (High Intensity Interval Training) is very effective for burning fat as well. If it is difficult to maintain carbs and protein, eating 6 meals and spreading it out over the day would help you remain consistent. Therefore, take the amount of c/p/f grams, divide by 6 and try to get that amount of grams of each of these macronutrients each meal. Take a good multivitamin, drink at least 8 cups of water per day, 15-25 g of fiber per day, stay away from trans fat and no more than 4-5 g saturated fat per day (I try to do my best in eliminating saturated fat completely). Stay away from anything that has High Fructose Corn Syrup in the ingredients. If you like soft drinks, try to drink only diet soft drinks. Sweetened with Splenda is better but limit the amount of diet soft drinks with Aspartame. In addition, 1 pound of fat equals 3500 calories. The normal, moderately active person (not including exercise) normally expends (burns) 2000-3500 calories per day. Therefore, you need to take in less calories than you burn per day. If you lower you calorie intake by 500 per day, you could technically lose 1 pound of fat per week (500 calories X 7 days = 3500 calories). You could lose up to 2 pounds per week if you lower the calories each day by 1000, but depending on your normal daily calorie intake and expenditure, this might not be overly beneficial to your health. If eating more protein is difficult, then try a protein shake or meal replacement shake. Hope this helps. Keep up the good work and stay on track. Let me know if you have any questions. Best regards.
- Andrew
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HARDWORK SPOTLIGHTS THE CHARACTER OF PEOPLE: SOME TURN UP THEIR SLEEVES; SOME TURN UP THEIR NOSES; AND SOME DON\'T TURN UP AT ALL.
GOD GAVE US TWO EARS AND ONE MOUTH; FOR THE SAKE OF HELPING OTHERS, USE THEM IN THAT PROPORTION.
Be good to your body, it is the only place you HAVE TO LIVE! STAY THE COURSE!!
Andrew Williamson,
Lieutenant Commander
U.S. Coast Guard
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2007/03/28, 07:22 AM
Great advice from Andrew, protein shakes have helped me up my daily protein by an easy 40g.
If you're going over on the fats, make a few small changes to volume (butter one side of bread, or better still don't butter at all) and make sure you're getting good fats. Oily fish, olive oil, peanut butter contain mono-unsaturated fats.
Cut back a little on the simple carbs (sugary things) and be aware of how large your portion sizes in rice/pasta/bread are, they stack up pretty quick!
Oh, and welcome to FT!
Jon
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2007/03/28, 04:09 PM
what are you eating to hit carbs sooo high i barely hit 200 with 2500 cals
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2007/03/28, 08:50 PM
Thank you so much!
I take womens one a day multi-vitamin and I also do cardio on an elliptical with interval training for 45mins...is that ok?
I eat a lot of cereal through out the day, I find that it's the easiest snack without all the fat. I guess it's hurting me in other areas. What are some healthy quick snacks to eat when you're on the go?
Thanx again for all of your comments!:)
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2007/03/28, 10:06 PM
Here I go again with the questions.
Can anyone tell me what foods are low in carbs...are they just meat? I did get the carbs under today by 9g. Yeah for me!:big_smile:
I am still under in the protein area, I even bought protein shakes (EAS low carb ones) and only got 82g of protein today. Are there foods that are high in protein besides meat? Am I supposed to be eating meat all day?
I guess I really don't know what I am doing...I thought this was gonna be easy to figure out. That's what I get for thinking. Any suggestions?
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2007/03/28, 11:35 PM
no offense but if you are doing interval training you have to be superwoman to do it for 45 mins...I do it for 9-15 mins 1 min intervals i have 16 available levels i do lvl 2, lvl 6, lvl 10, then repeat
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2007/03/29, 01:04 AM
Meat, eggs, more meat, protein supplements. I know. I have been eating one whole egg plus 4 egg whites for breakfast along with my oatmeal. 2 oz. of beef jerky as a snack around 11 a.m. (about 22 - 24 gms. protein). Chicken breast for lunch (with spinach and 1/2 c. quinoa this week), a protein supplement (Isopure zero carb for 50 gms/serving). Then more chicken (or turkey or other meat if your fat is okay) for dinner with veggies. My goal right now is 188 and I come pretty close.
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Quoting from DestinyDS23:
Here I go again with the questions.
Can anyone tell me what foods are low in carbs...are they just meat? I did get the carbs under today by 9g. Yeah for me!:big_smile:
I am still under in the protein area, I even bought protein shakes (EAS low carb ones) and only got 82g of protein today. Are there foods that are high in protein besides meat? Am I supposed to be eating meat all day?
I guess I really don't know what I am doing...I thought this was gonna be easy to figure out. That's what I get for thinking. Any suggestions?
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2007/03/29, 10:05 PM
Thanx...that helps me out quite a bit.
I'm not sure if I was clear in the interval training...there is an interval training program on the elliptical that I do. It's 2 min. intervals at levels 4 and 8. I am no superwoman:dumbbell:, wish I was from time to time though.
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2007/03/29, 11:02 PM
well when we talk of interval training we refer to HIIT its a complicated thing but basically on my elliptical I do lvl 2 1 min, lvl 6 1 min, lvl 10 1 min, Repeat repeat so for those who cant follow that lol i do mine at 2, 6, 10 1 min intervals
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