advice on high protein diet

[singing master]

breakfast.. 3egg whites ,1 egg yolk with chopped up parsley ( scrambled) /alt 2 boiled eggs and low fat yoghurt with muesli



snack......1 medium sized fruit / alt protein shake 100% whey



lunch...... chicken salad or
tuna salad




snack ...... 1 medium fruit and low fat yoghurt




supper.....lean meat / chicken / fish...with mixed veggies / salad/ mash




g brice did in fact give me a list of foods to go by but i work long hours and this is really all i have time for ...if there are better ways help will be appreciated

[singing master]

also lost about 5 kg in 2 months is that good or too slow

[cerealkiller326]

breakfast.. 3egg whites ,1 egg yolk with chopped up parsley ( scrambled) /alt 2 boiled eggs and low fat yoghurt with muesli



snack......1 medium sized fruit / alt protein shake 100% whey

From "1 medium sized fruit", I am assuming its banana,apples or something like that...IMO I would avoid high fructose fruit and stick with the protein shake.

lunch...... chicken salad or
tuna salad




snack ...... 1 medium fruit and low fat yoghurt

Same as above, I'd keep the low fat yogurt, maybe add some almonds?


supper.....lean meat / chicken / fish...with mixed veggies / salad/ mash

Mashed potatoes? I'd toss that out, if its sweet potato mash then FTW


g brice did in fact give me a list of foods to go by but i work long hours and this is really all i have time for ...if there are better ways help will be appreciated

Without stats, I can't give an exact direction to point, its seems like you don't measure your food,(without measurements, it is hard to know how much portein/carbs/fat/cals you are consuming in one sitting, or in that day). nor the times you eat seems inconsistent? Food choices can be improved, Gbrice's list is solid, I'd try to stick to those source of carbs,fat,protein...I understand your schedule may be harsh, but maybe you can pack everything the night before or cook in bulk to supply 2 days worth?

What are your stats? age,height, body fat %?
What are your workout regime.

[singing master]

33% body fat i am about 5.10 20 YEARS OLD... I DO WEIGHT TRAINING ONE BODY PART A DAY AND ABOUT 20 MINS CARDIO AFTER THAT ...

[cerealkiller326]

Hey Singingmaster

whats your weight, if I can ask. Also what time you eat those meals?

[Kawigirl]

At 1.3 lbs of loss per week is normal for a woman. Your doing it at a good pace; something you'll be able to keep going with and probably stay at! Good job.

33% bf for a girl is high though. An athletic girl (normal) is typically around 21 - 23% bf.

Good suggestions from cerealkiller regarding diet changes.

And just from a womans perspective...its good to see what other men on the forum are doing for a base...yet; our body's respond differently from there's. Keep that in mind. Things that work for them, may not be the best choice for woman.

For woman...eating they way you are...may want to include a multivitame. Us woman have different needs nutritionally.

Keep up the loss...don't get discouraged...your doing great!

[Damienm05]

Cereal gave you good advice. Your diet as of now is very "feminine" and that's a bad thing. I have female clients who think if they train and eat like a man, they'll look like one. Of course, I convince them that's ridiculous because the difference is hormones, not training and diet. They thank me a few weeks later when they are more lean, toned, and confident. Things like fruit, yogurt, and muesli simply won't be part of a truly successful fat loss diet. You need to avoid any calories that are "empty" with regard to the goal of losing body fat and adding or maintaining muscle mass because this is what looking good comes down to. Meals during active periods of the day should be lean meat, eggs, fish or whey based. They should contain complex carbs such as non-processed oats, sweet potatoes and brown rice as needed for energy. Meals during sedentary periods may be protein/fat or in some cases, protein only.

Sample of a far better diet:

breakfast - 8 egg whites, 1/2 cup oatmeal sweetened with only splenda/stevia (Pro/Carb)

snack - 1/2 cup low-fat, no-sugar added Greek yogurt, 1/2 oz. almonds (14 kernels), 1 cup sliced strawberries (Pro/Fat)

lunch - 4 oz. chicken breast, 1 cup broccoli (Protein)

snack/pre-gym - 4 oz., chicken breast, 1/2 cup brown rice (Pro/Carb)

Post-workout - 1 scoop whey

Dinner - 4 oz. salmon, 1 cup broccoli, 2 teaspoons extra virgin olive oil (pro/fat)

The above is just a sample but that's a very good diet.

[Kawigirl]

^^^ I eat just like a guy....just with a few "extras" for being a female!

[Kawigirl]

Oh..and good amounts on protein break down needed Damien!

[dosXX]

IMO yogurt is high on sugar so I would reconsider eating that. Also you should up your cardio time to be at least 30 minutes but 45 - 1hr would be better. Good luck!

[Damienm05]

I just re-read my post and it seemed harsh. The point I was making is that all your meals should be based around lean protein and should never consist of only some fruit, a bar, a snack-pack yogurt, or cereal. Even if the calories are low, they're wasted.

[gbrice75]

Forgive me if i'm wrong/thinking of somebody else, but I don't think the OP is actually a female?

[singing master]

breakfast i eat at 7am, snack i eat at 10:30 am lunch i eat at 1 :30pm snack i eat at 4pm then dinner i at at 7:45pm.......i am 80kg was 85kg 2 months ago

[singing master]

who's not i female

[singing master]

you want me to eat like a man i get full drinking a glass of water the only reason i am a fatty is cause of diabetes lol

[Damienm05]

you want me to eat like a man i get full drinking a glass of water the only reason i am a fatty is cause of diabetes lol

This is a very flawed statement all around.

[singing master]

i was a dancer very skinny looking good then for no reason i started picking up weight went to a doctor was told i got fat from insulin resistance...and what i mean is that i really can't eat so much i am struggling to eat 6 times a day..i know i have to and i been losing but i was told to eat lik a man my bro is a body builder and i can't eat near as much as he does

[cerealkiller326]

i was a dancer very skinny looking good then for no reason i started picking up weight went to a doctor was told i got fat from insulin resistance...and what i mean is that i really can't eat so much i am struggling to eat 6 times a day..i know i have to and i been losing but i was told to eat lik a man my bro is a body builder and i can't eat near as much as he does

Well we'll get you back on track, with Damien and GB in on this Im sure you'll get your diet in check in no time.

Realize in post #7 Damien has a diet list. Note that its measured I think it is one of few important factors. Measuring out food is one step to a clean diet. You don't want to over eat when your body doesn't need it, especially if your cutting. Timing is also key, what good is a snack if you ate 45 minutes ago, how can you lift if your last meal was 4 hours ago?, not saying you do that. Eating a clean source of protein/carbs/fat is very important, I think you said GB already given that. Try to revise your diet similar to what Damien has posted. Post it here as an update, someone will deff look at it. Good Luck.

[gbrice75]

Sorry Singing, I must've had you confused with somebody else. My apologies, i'm sure you're 100% femme! =)