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2003/07/04, 06:28 PM
I'm sorry, but I have no idea how many calories to eat and where to get them from. I eat at least every three hours and I'm still only averaging around 1500 cals a day. I am trying to eat a lot of protein and limit my carbs and fat (this is for weight loss, not muscle gain).
I am a girl trying to lose 15lbs. I do cardio at least 5 times a week. I drink 8 to 10 glasses of water daily. My menu roughly follows:
Breakfast- Cereal and soy milk
snack- whey shake
lunch- 4oz chicken & garden salad
snack- protein bar
supper- 4oz chicken & steamed veggies
snack- yogurt
Is this not enough? My main problem is knowing how much to put in me because I never get hungry. I have no appetite whatsoever. This does, however give me the advantage of following a strict plan. I'm really busy (I run a Children's day camp) so I hardly ever can sit down to a meal as I am always on the go.
Wow! I have been kind of rambling now. Sorry about that. Any insight on how I can better this whole thing would be great!
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2003/07/04, 07:39 PM
What do you weigh now? What's your age? Current BF%? Can't really say what the calories should be without this information.
The first thing I see is that you aren't lifting weights..or at least didn't mention it. Gotta lift to lose body fat.
Second, I'm not seeing a balance of protein, complex carb, and fat in each meal? Yogurt by itself is not a meal. Gotta stop thinking of it as three meals and three snacks and start having 5-6 actual meals. A big thing is keeping insulin levels even throughout the day.
Avoid refined processed foods as much as possible. Cereal isn't really that great for someone trying to lose. These are good clean foods....
Protein:
Tuna
Salmon
Chicken Breast
Turkey Breast
Lean Beef
Egg Whites
Cottage Cheese
Protein Powder
Complex Carbs:
Old Fashion Oats
Sweet Potatoes
Kidney Beans
Black Beans
Lima Beans
Brown Rice
100% Whole Wheat Bread
Fiberous Carbs:
Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Cauliflower
Cabbage
Celery
Cucumber
Green or Red Pepper
Onions
Tomatoes
Simple Carbs:
Apples
Blueberries
Strawberries
Peaches
Grapefruit
Fats:
Natural Peanut Butter
Olive Oil
Nuts
Flaxseed Oil
Fat from Fish
If you are trying to lose, I'd recommend only having the foods on the Simple Carb list either first thing in the morning or right after lifting weights (not after cardio).
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~Jennifer
http://www.gwindalyn.com
If you dont stand for something, you will fall for anything.
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2003/07/04, 07:53 PM
Hey how nice of you to answer that questions so thoroughly ! I always thought we could eat simple carbs BEFORE a workout? Learn something new every day
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2003/07/05, 04:11 AM
I'm so confused. Just when I think I have it down I get more info.
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~Victoria~
...There are no shortcuts to any place worth going.--Beverly Sills
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2003/07/05, 12:11 PM
Sorry! I knew I'd forgotten stuff. I am 20 years old, 5"7, and weigh 158 lbs. I think my current BF% is around 25%.
So what should I eat directly after my cardio? I do cardio usually first thing in the morning on an empty stomach.
How many grams of Protein/ Carbs / fat? What about cals? I just feel like I'm eating constantly and cannot see how that will aid in the weight loss.
Should I stay away from protein bars? I just need something in the afternoon while I'm still on the go. Would another protein shake be better?
No, right now I'm not doing any weights. Time is very much a factor in my workouts and I don't know just what machines to use.
How late at night should you eat. Is there like a certain amount of time before you go to bed where you should stop eating?
I already take flax oil with breakfast, but is there a better time to take it.
Thanks for everything so far, I am learning so much!
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