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  1. #1
    kitstreasure's Avatar
    kitstreasure is offline Female Member
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    Step 1: Build a Diet (Help and advice appreciated and wanted)

    I'll go into more detail on my log thread about what all is going on, but I could desperately use advice on my diet. So far, this is what Twitz and I have come up with for me.

    Stats:
    34 year old mom of 4
    5'5.5"
    ~240
    ~50% BF
    Goal: Weight and BF loss.

    Meal one - protein & carbs - 1/2 cup quinoa/millet/10grain cereal, 6 egg whites, veggies (1 cup spinach & 1/4 cup peppers), can also use onions & mushrooms
    301 cals / 39 carbs / 3 fat / 38 protein

    Meal two - protein & fat source - salad with veggies, 6oz chicken breast, flavored vinegar & lemon cod liver oil drizzled over salad
    343 cals / 18 carbs (from veggies) / 13 fat / 46 protein

    Meal three - 1 cup skim milk, 35g muscle milk, 10 almonds
    339 cals / 21 carbs / 15 fat / 28 protein

    Meal four - carbs & protein - pre-workout - eaten 1.5-2 hrs before workout - 1/2 cup brown rice, 6oz chicken breast
    348 cals / 22 carbs / 5 fat / 33 protein

    Meal five - protein meal - 4 oz pork lion, 2 cups turnip greens
    269 cals / 12 carbs / 12 fat / 27 protein

    Totals: 1600 cals / 112 carbs / 48 fat / 172 protein

    Putting me around 30/30/40

    I may swap meals 2 and three for better timing for my day's schedule. I may occasionally substitute rabbit or other lean protein sources for the chicken, but you get the idea.

    Thoughts?

    TIA for the help
    -Treasure.

  2. #2
    --->>405<<---'s Avatar
    --->>405<<--- is offline Elite-AR-Hall of Famer
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    kits welcome to the forum! i think ive seen u post a few things but havent spoken to u.

    30/30/40 is what?? fat carb protein ??

    i prefer 40/40/20 or 50/30/20 pro/carb/fat

    not a big fan of fat at 30% total cals.. i suppose it will do for now.. ur deficit looks good. food choices look ok. u have some room for tweaking which is good. id start with what u have and lets see how u do..

    what types of exercise do u intend to do?

  3. #3
    kitstreasure's Avatar
    kitstreasure is offline Female Member
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    The exercise is my next step, 405. I'm looking at alternating PACE/burst cardio with endurance training as far as that goes, currently split into two sessions a day due to some health conditions I'll cover in my log. Still working on figuring out my split/training plan. That'll be a separate thread when I think I know what I want to do. There is some significant reconditioning/rehab to be done, obviously. But, since diet is the foundation for everything, I figured that would be the best step to do first and get solidified.

    The 30/30/40 is Carbs/Fat/Pro, yes. Later tonight, I'm gonna go ahead and post up what I've been doing when I start my log up, so you guys have some idea of what I'm already doing. But what I've been doing is without a plan in place, and has just been me trying to "eat right".

    -Treasure

  4. #4
    --->>405<<---'s Avatar
    --->>405<<--- is offline Elite-AR-Hall of Famer
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    sounds good and i look forward to going over it

    posting ur physical limitations will help, nothing necessarily specific but just what u can and cant do will be fine..

  5. #5
    GirlyGymRat's Avatar
    GirlyGymRat is offline Knowledgeable ~ Respected Female Leader ~
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    The body will go thru an adjustment period, bout 3 weeks and u may get hungry. Just keep reminding yourself that u are worth feeling better for yourself and for those 4 little ppl. . Btw u made me smile at the .5 inches. Lol.

  6. #6
    kitstreasure's Avatar
    kitstreasure is offline Female Member
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    Well, when you have scoliosis, your height changes from day to day (at least mine does) LOL. That's what I measured today.

  7. #7
    GirlyGymRat's Avatar
    GirlyGymRat is offline Knowledgeable ~ Respected Female Leader ~
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    Quote Originally Posted by kitstreasure
    Well, when you have scoliosis, your height changes from day to day (at least mine does) LOL. That's what I measured today.
    I stretch my spin at the doc all the way to 5'4" baby. Lol.

  8. #8
    kitstreasure's Avatar
    kitstreasure is offline Female Member
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    So I'm guessing this diet looks good to start with?

  9. #9
    --->>405<<---'s Avatar
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    Quote Originally Posted by kitstreasure View Post
    So I'm guessing this diet looks good to start with?
    yep like i said in post # 2 yesterday!

    there is room for tweaking, which is what u want so u can make adjustments to keep progress coming once it starts slowing down (which it will do eventually)..

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