New and looking for a critique

[Kbeans]

Hey y'all! I posted for the first time in tr new female section and was advised to post my current diet plan here too sooooo... That's what I'm doing.


A little background, I'm a 32(almost 33) year old single mom of 3 and I work at a call center sitting at a desk for 10+ hours a day. I'm currently studying for my series 7 and trying to keep stress eating at bay. Work out on the weekends when I don't have the kids, but it's much harder on week days. :/

I'm not strict on WHAT I eat a long as it fits into:
1850 calories
50 fat
140 protein
210 carbs

I'm on a multi vitamin and I use Phase 8 protein and NOXplode pre workout. Be ruthless. Help me get my body back. I have been told that I can do it with mostly diet since I'm not that big to begin with.

I will try to reply to others, but I'm still very new as don't have too much to offer other than words of encouragement. Best of luck to you all and thanks for any support you may provide.

I don't

[Docd187123]

First off your full stats are needed to help tailor a diet suited to your needs such as height, weight, TDEE/BMR.

While I agree the names of the foods you eat aren't as important, it is best to have a wide source of intake to make sure you meet micronutrient sufficiency and to help with satiety.

[Kbeans]

Oh dear. See, I'm so incredibly new. I don't really know where to start other than with how unhappy I am with where I'm at.

I'm 5'3.75" and right at 112-113. My BMR is around 1300 and I know I is going down. I feel more lethargic and I feel like my metabolism is lowering. :/

My typical day looks like this:

Coffee with unsweetened almond milk
1 cup Oatmeal with 1 tbs pure maple syrup
Protein shake with .5 cup of frozen fruit and .25 cup of organic plain yogurt

6-7 oz of grilled chicken
Baby spinach salad with .5 cup snap peas cut up, tomato, 3 baby carrots and 1 tbl balsamic vinigar
1/4 organic quinoa made with chicken broth

Protein shake with ice

Whole grapefruit

3 oz grilled salmon with organic reduced sodium soy sauce and Splenda brown sugar marinade.

1/3 of a sweet potato with a sprinkle of cinnamon and Splenda brown sugar

Okay... I guess I do count more than I thought. And I am a creature of habit. I don't mix it up too much other than changing the fruit in my smoothie in the morning and I mix up my veggie sides.

[Kbeans]

And thank you for the reply! I appreciate it. (Y)

[Docd187123]

You're welcome. Do you have the macros tallied up for all the foods listed and what exactly are your goals with this diet? Are you looking to cut, bulk, recomp??

[Kbeans]

For that day, I had that goal of 1850 calories with 50 fat, 140 protein, and 210 carbs and I hit 1720, 42, 146.25, and 201.05. Not bad for having fallen off the wagon. lol

I need to recomp myself. I need to lose about 8% body fat.

[Docd187123]

For that day, I had that goal of 1850 calories with 50 fat, 140 protein, and 210 carbs and I hit 1720, 42, 146.25, and 201.05. Not bad for having fallen off the wagon. lol

I need to recomp myself. I need to lose about 8% body fat.

Without AAS its hard enough to recomp and its still tricky even with it. Along with this instead of shorted cut and bulk cycles, a true recomp will typically take months or even years depending in how far you want to take it. May I suggest you stick with a bulk and cut. A bulk will add lbm to your frame and increase your resting energy expenditure as well as help with a shapely appearance. A cut will let the added lbm show and get rid of some of the excess fat you're worried about. Now you have to pick one then the other. And you have to stick with it and when you're done you can move on to the other. Its a matter of preference which you'd rather do first but I'd rather you decide since it will make it easier to stick to in the long run if its your decision. I can help with a recomp if that's what you truly wish but again, they are much much more difficult to pull off and if you can only train in the weekends it will make it that much harder.

[Kbeans]

Well, the kids go to their father's for the entire month of July so I'm plan ing on using that entire month as a jumping off point. I will be able to dedicate as much time to the gym as I need then because, tbh, I'll miss them a ton and won't want to sit home alone. I NEED muscle, but I would prefer to still look good in my bathing suit this summer so a bulk is kind of scary. I would think a cut then?

Thank you SO much btw. I really appreciate the knowledge you have.