Need Diet Advice

[Mommy_Kristina]

Hey there, I finally decided that I had enough of being fat after the birth of my son so I set up a spreadsheet to keep track of my nutrition intake throughout the day. I have started increasing the amount of protien and lower the amount of calories i take in during the day, and i feel like I am at a good starting point.

But what I am unsure of is just how many calories and other stats i SHOULD be taking in during the day in order to lose wieght. I am 5'4 and weigh 235lbs (woman), i was a fit 165lbs when i got pregnant almost 3 years ago. I am determined to get back down to that weight by my 25th birthday on March 27th, 2010.

today for example after breakfast,lunch, and snack i have taken in

1091 calories, 110g protien, 64g Carbs (complex), 35g total fat, 38g sugar.

does this sound like i am on the right track? not sure what i am going to do for dinner yet lol
my meals so far have consisted of 2 8oz protien shakes, 3 boiled eggs, and a tuna sandwich


any thoughts or advice would be so apprieciated

I also posted this in the womans forums, sorry if you see it twice

[**TOP**]

Something is not adding up 38 grams of sugar and all you have had is protein shakes eggs and tuna?

Write a diet down starting with

meal#1
meal#2
etc........................

are you working out? This sounds as to be an easy fix but we will require more info....TOPHER

[Mommy_Kristina]

I have attached the pdf file that contains the nutrition info for what i have taken in today.

I do mix the protien powder with 2% milk cuz i can't stand the taste of it with water

and as far as working out I havn't done any kind of training since i got pregnant Oct of 06 but I am definatly starting to get back into it

[elpropiotorvic]

I dont know how u calculare the macros in ur foods... I say u count again.. Tuna is at least 40 g for a can And milk has 27 g of carb per 1 cup

[elpropiotorvic]

Can u tell us what ur daily activities are ... Ex
at whatever time I wake up and do this
then I do this at this time
then this etc..

[Mommy_Kristina]

Well the nutrition facts that i put on the spread sheet are off of the items like the milk jug and the tuna can. this particular can of tuna is 4.5oz

as far as the eggs i use nutritiondata.com

as far as my daily activities I am a mother of a 2 yr old little boy

so i get up around 7:30am

i make my son his bowl of cereal and i make myself a protien shake while i boil some eggs or make a bowl of oatmeal.

i spend most of the day doing dishes and laundry

i take a nap with my son around 1pm till about 2:30pm

when my husband gets home I try to make it down to the fitness center for an hour and then come back to watch movies all night lol

[elpropiotorvic]

Well the nutrition facts that i put on the spread sheet are off of the items like the milk jug and the tuna can. this particular can of tuna is 4.5oz

as far as the eggs i use nutritiondata.com

as far as my daily activities I am a mother of a 2 yr old little boy

so i get up around 7:30am

i make my son his bowl of cereal and i make myself a protien shake while i boil some eggs or make a bowl of oatmeal.

i spend most of the day doing dishes and laundry

i take a nap with my son around 1pm till about 2:30pm

when my husband gets home I try to make it down to the fitness center for an hour and then come back to watch movies all night lol

Ok from tomorrow on ... U wake up an hour and a half earlier and do cardio for 45 min ( on an empty stomach... U won't pass out or anything like that)

As far as the nutritional info.... I would check again....
I will see if I can come up with a better diet for u

[Mommy_Kristina]

Its not possible for me to just get up and leave my home to go do cardio, my husband leaves early for work and works 10-12 hour shifts and i stay home with my son, considering he is only 2 yrs old i can not leave him alone.

and i am looking at the nutrition facts on the back of the milk jug right now, it says
Great Value 2% milk
1 cup
calories: 130
Total Fat: 5g
Total Carbs: 12g
Protien: 8g
Sugars: 12g

so unless they are lying the facts are correct

[**TOP**]

elpropiotorvic try to just work on one thing at the moment with her, the diet is going to be the most crucial part of this. So it remains top priority! I wouldnt advise 2 cardio sessions for a beginner,there will be limited places to go once she plateaus.

[tommygustavo]

Great tips you got from the rest of the community. If I may add, you drink 1 glass of water every 20 lbs of your total weight. That's will definitely jump start your metabolism to increase its performance. Having an increased metabolism not only aids you in loosing weight but also, allows your body to recuperate. My wife shares the same experience with you. She's at the same height with you and from an alarming 180 lbs after giving birth, she's now back at 130 lbs. after 6 weeks. She consulted from health coach Christopher Guerriero and learned the beauty of water in loosing weight and increasing her metabolism. I'm confident that Chris can help you out too. Good luck!

[chubbsub]

today for example after breakfast,lunch, and snack i have taken in

1091 calories, 110g protien, 64g Carbs (complex), 35g total fat, 38g sugar.


my meals so far have consisted of 2 8oz protien shakes, 3 boiled eggs, and a tuna sandwich

-your macros seem off....where are the 64 grams of complex carbs coming from? what kind of bread are using in the sandwich? are you using milk in the pro shake?

-eliminate milk from your diet asap....for anyone over 12, I find milk and dairy to be generally worthless foods

-fruits? veggies?

-at this point, you can easily lose weight w/o the cardio....you will have to stagger your meals a bit better, and even them out a bit though...get in the habit of eating small. frequent meals like a pro shake and a bowl of oatmeal....2 hours later have the eggs and some fruit or veggies...2-3 hours later some tuna....2-3 hours later some eggs and a handful of almonds, etc.

aim for 5-6 feeding times a day...keep your metabolism running all day, which for someone who is home all day, is a much easier task than it seems...

once you get in the habit of eating small, frequent meals, the job of running after your 2-year-old should provide adequate activity to get you on your way to lose weight.....obviously, a cardio session every other day will def. speed the process, but work on the diet first....

[Mommy_Kristina]

I already mentioned that i use 2% milk in the shakes....i guess i will try using water its just nasty in the protien powder

and as far as the bread its a 7 grain honey wheat bread

and i apologize complex carbs wasn't the right terms the carbs are comming from low glycemic sources

[LionsGate]

fitday.com will help u keep track of macros too. very helpful.

add one packet of splenda to the water and whey. makes it much better imo. gl

[**TOP**]

Just curious as to know what brand whey you are using?

[spywizard]

I already mentioned that i use 2% milk in the shakes....i guess i will try using water its just nasty in the protien powder

and as far as the bread its a 7 grain honey wheat bread

and i apologize complex carbs wasn't the right terms the carbs are comming from low glycemic sources

then you are using the wrong protein shakes.

and that's a whole other thread..

Beverly International has the best easiest mix product.. too expensive, but man does it taste good..

[elpropiotorvic]

Ok ... I thik u should try this

7:30 am 1/2 cup of egg whites whit one whole egg mixed with onion and garlic
1/2 cup of cottage cheese( low fat)

10:00 handfull of asparragus and 6oz grilled chiken breast

12:30 6oz baked salmon with veggie of choice

3:00 pm Salad with chicken can add balsamic vinegar

what time does hubby come home?
If at six or before ...what tine do u get to the gym ?

[Mommy_Kristina]

ok so we use ON gold standard Natural 100% Whey protien, and the tuna is starkist solid light tuna fillet in olive oil.

my husband gets home between 5-6pm and thats when i head down to the weight room before dinner.

I found some nice resources on here and i watched some videos about dieting and i put together what i think might be a decent start for myself.

keep in mind that i do have a husband and a child that WILL NOT eat the same food as me, so the food i have chosen are because they are inexpensive and easily portion controlled, also i can use some of the items cooked differently for my family.

last time i was tested my basic Metabolic rate was 1800 calories a day

I have attached a PDF for you to look over

ps. i have to eat on a budget due to cash flow issues and can't go to the store every 3 days for fresh food.