Im new to this service and intersted in a good diet plan (female Advice)

[sugarbaby]

Stats 188 Lbs
BFI 30%
I consume about 2200 Calories Per Day including protein please help me with any advice to drop weight and increase cardio I am realgear's Sister and he has posted for info for me also thanks for any info posted here.

[SlimmerMe]

Welcome SugarBaby! Love the name! For starters so happy you are here as it will help you so much. Couple things I would suggest. Read some of the info in this forum plus some of the threads especially logs to give you an idea. Also if you could go ahead and post a sample of what you are eating so the members can help you tweak what you are doing. This way we can concentrate on what is good and try to help steer you away from what might be getting in your way. Also please include any workouts you are doing.

The more info, the better we can help. And kudos for wanting to transform! This is the place to learn and it will change your life!

SM

[sugarbaby]

I wake up at 4:45am I have a protein Shake at 5:20 Am I eat like one cup of rice 6oz of salmon and breakfast ends at 9:30am I dont eat again until 12:00pm and then I have a bag of baked cheetohs a cheese stick and a protein shake I also have through this process a CLA Pill Dinner I have Salmon A cup of brocolli cheese rice and a small salad and I measure my salad dressing 2 Tbsp of Ranch pepper dressing Half lite.

Workouts I workout monday wednesday and fridays and I have a hardcore cardio and strength training when I worked out friday I di back and shoulders and after back and shoulders I did cardio took a keg on my shoulders walked down and up the block and then pass it to my partner this was three reps switching between me and my partner I have a physical trainer but he doesnt help much in the nutrional department :-) I hope this helps on helping me..

Sugar Baby

[SlimmerMe]

^^ thanks. this is a good start to see where you are. Do you really think you are eating 2200 calories a day? If so, this is way too high. I would guess to lose you would have to lower your intake to about 1200 -1300 per day give or take 100 calories but no less than 1100 because you do not want to mess with your metabolism.

Also, what is your specific goal? this is important to know. How much weight do you want to shed in what amount of time? Having a specific goal will help you make the statement to yourself. I did this as suggested by one of the top members here. I had to make a specific goal. This way I stayed focused. Think about it and pick a goal which is reasonable and doable so you win.

Do you have the cheetos and cheese stick and shake all together? Could you pass up the cheetos and the cheese sticks? And what about the cheese with your brocolli? Could you scratch this cheese as well? And what is a CLP Pill dinner? I am drawing a blank on this!

And after your morning shake at 5:20 are you waiting until 9:30 to eat your breakfast? Do you go to work or school this early? Reason I ask is there anyway you could do a fasted cardio? And what is in your shake?'
And the cardio you do with your trainer, how long and exactly what do you do? Not clear.

Salmon is a great choice. Superfood and will help keep your skin supple too.

How tall are you? And how strict to you want to be? Is this for a lifestyle change? Or a certain event? Anything else you want to share.

Glad you are here. And once we get this more fined tuned, please keep in mind this: Find foods you really like which are approved around here so you will stick to it. This way it will be a joyful experience for you.

SM

[SlimmerMe]

ps: I do not have an edit button. Now that i think about it, anywhere between 1200-1500 calories a day would my guess at this point. I have no idea how fast your metabolism is nor how much you expend working out. This can all be figured out. Main thing is you came out of the gate and are ready!

[GirlyGymRat]

Stats 188 Lbs
BFI 30%
I consume about 2200 Calories Per Day including protein please help me with any advice to drop weight and increase cardio I am realgear's Sister and he has posted for info for me also thanks for any info posted here.

Would love to help you achieve results but need a more information alittle more info on your stats including age and height!

How much weight would you like to loose?
Are you really eating 2200 cal/day?
How did you track what you are eating? I use myfitnesspal app and it is awesome and suggest you use this to PLAN meals

Your diet is not ideal which I think you already know. cheetos, cheese?? lite ranch dressing?? are all very poor fat choices. Shakes are not recommended to replace lean protein such as fish, chicken, beef.

I ran a rough calculation using the following formula based on your weight and bf%. It is only an estimate, but will give you an idea....

188 weight in lbs
x 0.7 at 30% BF, (1 -.30)= LBM
= 132 LBM
X 13 Rough maintenance formula is LBM x 13 for gals, x 15 for guys
= 1711 Estimated maintenance calories
- 500 less deficit to lose at a rate of 1 - 2 pounds per week
= 1210 total daily calories so basically you may be eating nearly twice as much as your body requires, which means the excess will be stored as fat

the next part is to determine your daily macronutrients, which is dependent on your goal but lets just say you will eat 1200 calories per day with a 40/40/20 split which is 40% of calories from Protein, 40% from Carbs and 20% from Fat means, you will eat 120 grams of Protein, 120 grams of Carbs, and 27 grams from Fat.

p c f
1200 * 0.4 0.4 0.2
calories 480 480 240 calories allocated to p/c/f based on 40/40/20 split
cal/gram 4 4 9 divide total calories by 4 for protein and carbs because 4 cal/gram in each, by 9 cal/gram for fat
# grams 120 120 27 and this is why you need to use myfitnesspal to plan your meals to hit this number of grams daily

What you will want to do next is figure out a meal plan depending on your lifestyle. I do 5 meals per day and split up my protein equally between them and add in the rest, putting my complex carbs heavier in the morning upon waking, and pre/post workout, fats spread throughout the day. Attached is an informational thread that has tons of useful information and a good list of foods and other information on diet and exercise. As far as exercise, I recommend you use your PT since you are paying a fee. Since your bf% is 30, I would add more cardio, say 45 minutes 4 - 5 days a week to what you are already doing.
http://forums.steroid.com/showthread...ead&highlight=

I am interested in your thoughts and any questions, but don't be overwhelmed by the information. Take some time to study it, decide what you want to do with it and most importantly if you are willing to make the adjustment your lifestyle. I lost 40 pounds from going thru the same process...I posted a thread, asked for help, implemented the changes in my diet and went from a size 12 ish to a size 2/4. I have been maintaining for nearly 2 years and I luv my new sexy HEALTHY self. I am here to support you with whatever you decide to do, but in the end, it is all up to you!!!

[SlimmerMe]

Where are you sugarbaby? Want to share what is happening? Whether perfect or not, this takes time to learn.

[GirlyGymRat]

Where are you sugarbaby? Want to share what is happening? Whether perfect or not, this takes time to learn.

What's going on sugar???

[sugarbaby]

Well first of all i will like to thank you for all of the information it was very informative and helpful. To give you a little more insight into my eating habits and calorie intake,i'm going to be a little more specific on why i eat at the times i do,i get up each morning at 4:45 to prepare for work,my hours are 7-3:30.when i get up i make sure that i have a protein shake,i usually eat at my first break at work at 9 a.m,which as weird as it may sound is usally when i eat my cup of brocolli and cheese rice and my salmon which is two small pieces,i measure my food because its habit from being in weight watchers,which i believe is a great habit.I'm very well aware that brown rice is healthier then the lipton brocolli and cheese rice i have but i feel that as long as your keeping a journal that keeps you aware of the amount of calories your consuming it will keep you on tract.So basically what i'm saying is if the rice i consume has 280 calories for a cup and my salmon has 180 for two pieces then i need to continue for the rest of the day being watchful of what i'm intaking.Then comes my actual lunch break and thats when i'll have another protein shake and if i'm hungry i'll eat a bag if baked chips thats 120 calories with a cheese stick thats low fat which is 60 calories.Then i don't eat again unless i'm hungry and it's usually a fruit until dinner.But on Monday,Wed,friday i do cardio and weight lifting,and my trainer has been very helpful on getting my body on its way to looking better and pushing me to where i desire to be which is in body building.Also letting you know that each day i eat different foods to get my proteins,chicken breast,lean turkey,egg whites,wheat bread thats low fat and vegetables.I just would like to be given if possible a eating plan different from my own to see what results may come my way.I hope i was a little more informative,and thanks again.

[SlimmerMe]

^^ thanks for this info. So to clarify, are you drinking your shake asap? and then waiting for about 3 hours before eating? and what is in the shake? And i agree keeping a journal helps keep track. Kudos to this and measuring your food! That is terrific! Just wish the cheese could be replaced with a better choice. Can you think of something else you might like instead? And the chips are not nutritious at all. What about some plain greek yogurt with some artificial sweetener? this is a good treat and has much better nutrients with more protein which helps.

And the fruit at night? what kind of fruit? and how much? fruit can be tricky. It can spike your insulin more than you might desire. And are you and your trainer training you to become a bodybuilder?

And do you think you could do some fasted cardio? and if not before work, then on the weekends? this will shed the BF real real fast. It is incredible how much a difference fasted cardio can make.

Keep posting!