Results 1 to 9 of 9
  1. #1
    kitstreasure's Avatar
    kitstreasure is offline Female Member
    Join Date
    Dec 2012
    Location
    Married to Kit
    Posts
    1,050

    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
    Join Date
    Sep 2011
    Posts
    12,836
    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
    Join Date
    Dec 2012
    Location
    Married to Kit
    Posts
    1,050
    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
    Join Date
    Sep 2011
    Posts
    12,836
    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 Elite ~ Respected Female Leader ~
    Join Date
    Oct 2010
    Location
    In a gym!
    Posts
    14,948
    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
    Join Date
    Dec 2012
    Location
    Married to Kit
    Posts
    1,050
    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 Elite ~ Respected Female Leader ~
    Join Date
    Oct 2010
    Location
    In a gym!
    Posts
    14,948
    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
    Join Date
    Dec 2012
    Location
    Married to Kit
    Posts
    1,050
    So I'm guessing this diet looks good to start with?

  9. #9
    --->>405<<---'s Avatar
    --->>405<<--- is offline Elite-AR-Hall of Famer
    Join Date
    Sep 2011
    Posts
    12,836
    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)..

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •