Looking to dial in food plan for fat loss

HI
I want to work on fine tuning my meal plans.. for fat loss while keeping and maybe building more muscle- should i do a 50,30, 20 split? and if so for how long? I have heard conflicting info on the amounts needed.. someone said not to go under 40grams a day? is the split 50p/30c/20 fat?

i am 46 yr fe
5'5" 195 lbs need the scale to drop down about 20 .. i can't do a lot of intense cardio because of "cfids" but i can walk and spin a bit.. for short periods several times a day- I also seem to have no problem with weight training.. i guess because it renders a lower heart rate than cardio-

also have to limit egg and dairy intake due to allergies- thank goodness for hemp and pea protein!

my old trainer suggested 1 serving of carbs- for breakfast / protein and salad for lunch/ protein and veggies for dinner with an apple if i needed a snack.. for 2 weeks- i got 2 days into this and lost a pound.. yay! i am wondering if doing this for 2 weeks is a good/safe thing? if so it would be really easy!.. but wondering about it not having any fat and what the science is behind this.. thank you!

qk

here are my macros for the day.. carbs are during the earlier meals..

would like feedback on tuning this in to burn fat and keep muscle. thank you

Cal (kcal) 1423, Carb g) 100 Pro(g) 140 Fat(g) 54 Fib (g)39

Quote:

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Originally Posted by qkcam

here are my macros for the day.. carbs are during the earlier meals..

would like feedback on tuning this in to burn fat and keep muscle. thank you

Cal (kcal) 1423, Carb g) 100 Pro(g) 140 Fat(g) 54 Fib (g)39

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I would personally lower the fat & up the protein. Carbs are perfect right where they are. I'm doing something similar & it's worked well for me.. My split is 200g protein, 100g carbs, and 35g fat for a total of 1500 cals. However, I do 4 days a week of fasted HIIT cardio at 40 mins each time plus weight train 3-4 times as well. Not sure how often you can weight train but I suggest whatever cardio you can perform, do it in a fasted state. If training, keep carbs to breakfast, then pre&post workout..

Can u please post a sample diet? Your macros may be fine for you but you may have to tweak something in your diet to achieve your fat loss goals.

someone told me it isn't good to go under 40grams of fat.. ? here is what i had yesterday.. i try to keep it similair but unusally instead of avacado i will make a green veggie shake with spinach and collard greens and a bit of mango- do the carbs in green leafy's really count ? thanks

i have egg whey and dairy allergys but trying to get back into the cottage cheese and occasionally eggs..
thanks

First foods
Rice Cakes, Brown Rice, Plain ,Almond Butter, Plain - Without Salt Added
orac energy greens in pea protein


2hrs later

Breakfast
Psyllium Husks ,
Irish Oatmeal - John Mccann's
Walnuts, English
Grapefruit - Raw, Pink And Red, All Areas
Greek Yogurt - 0% fat, Plain


Lunch
Albacore Solid White Tuna - In water, no salt added , 1/2 Avocado


Dinner

Mixed Baby Greens - Organic Specialty Salads
Chicken, Thigh, Meat Only - Cooked, Roasted
Olive Oil tsp w/lemon for salad dressing
Ground Turkey Breast, 99% Fat-free - Ground Products (raw)


Nite snack - i was really hungry last nite .. not sure i can eat anymore protein.. i love meat yet i need to find other sources of protein..

Turkey Breast Meat - cold cuts
Cottage Cheese - Fat-Free
Pea protein

3.11.13
EARLY AM SNACK
Rice Cakes, Brown Rice, Plain
1 cake
CALS35 CARBS7.3 PRT0.7 FAT0.3
Crunchy Unsalted Peanut Butter - From Unblanched Peanuts; no added ingredients
2 tbsp 190CALS 7CARBS 7PRO 16FAT

Breakfast

Walnuts, English
pea protein
Irish Oatmeal - John Mccann's
Blueberries - Frozen, Unsweetened
Psyllium Husks
Wheat Germ
Meal Totals
372 cals 48carbs/27pro/ 7.7fat


PREWORKOUT SNACK: GREEN VIBRANCE + PEA PROTEIN
11.5 grams
44CALS 6.3 CARBS 2.6 PRO
NOW PEA PROTEIN
130CAL, 28PRO 2FAT *

WORKOUT ARMS


LUNCH
Spinach - Raw
Fresh Frozen Mango Chunks
Kale - Raw
Grnd turkey
263CALS, 30carbs, 36pro/2


SNACK: SUN WARRIOR PEA PROTEIN
160CALS 10CARBS 32 PRO 2

DINNER
Mixed Baby Greens - Organic Specialty Salads
Chunk Chicken Breast In Water, Premium. White
Kale - Cooked, Boiled, Drained, Without Salt
Cod liver oil
225CALS/ 18.2CARBS/25PRO/8.1FAT

SUPPLIMENTS DIVIDED UP THROUGH OUT THE DAY.
Omega-3 Fish Oil - Natural
6 capsules
60 CALS * * 6 FAT *

how does this look for the day? i can't get the scale to budge and i am eating better than ever before and doing alot more movement with my body- i dont get what i am doing wrong.. help thank you!

3.17.13
Total 1,468cals 113carbs, 161 pro, 42 fat

Snack
Rice cake, 1 tbsp almond butter
225, 14.3carbs, 7.7pro,16.3f

Breakfast
Pea protein, psyllium husts, blueberries1/4cup, spinach, 2 cup, flaxseed 1tbsp, coconutmilk 1 cup
280cals 18.4 carbs, 29 pro, fat9.4
2 fish oil caps

Workout back then elliptical 45mins total
Post work out /lunch
Green vibrance, banana protein pwdr
259cals 30carbs, 35pro, 3fat

Dinner
257cals, 5.6 carb, 47 pro, 5.3fat
Chicken breast 5 oz
Broccoli 1/2 cup
2 fish oil caps

Snack
173cals, 20.5carbs, 22.6pro, .2fat
Greek yogurt fat free, 1/2 banana

Do you know your bf%? If not, take a look at this and give us an idea if where you are at.

thanks Back in Black.. last time i had it measured it was at 27%. appreciate the help!

i found these formulas today .. maybe i am not getting enough cals and my body is hanging on to fat- ? i usually do 1500 to 1700 cals a day.. this says i need more like 2000 since i weight 195.

http://www.**************/free_onlin..._flexible_diet

Quote:

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Originally Posted by qkcam

i found these formulas today .. maybe i am not getting enough cals and my body is hanging on to fat- ? i usually do 1500 to 1700 cals a day.. this says i need more like 2000 since i weight 195.

http://www.**************/free_onlin..._flexible_diet

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Hi qk. Nice to see u again. I experienced similar situation eating at levels below 1000 cal and not loose an ounce. I increased my cal to 1600 working out 6 days per week with cardio, hiit and weights close to 10 hours a week.

You have made a lot of improved food choices and I recommend you adjust protein up and reduce fat grams first as suggested by Mr Black. At 1500-1600 for at least 2 weeks. If u haven't lost any weight, you can adjust up to 1700 cal @50/30/20 split to test your theory.

thank you GGR .. i really appreciate your feedback and help..! i too have been going to the gym 6 days i week.. i love it! i feel grateful that i can! i seem to be having some old shoulder issue coming back.. so gonna ice and hope it helps : ) I can't really do HIIT cardio .but have been walking alot.. as much as i can.

i always get confused on the 50.30.20 split.. is that 30 carbs or fats? thanks for the help!

As for the shoulder injury, u must reevaluate your exercises according to the roght mechanical patterns. Will be surprised how many of the usual suspects in terms of exercises need to ditch. Any movement that puts your shoulders in external/internal rotation while loaded is mostly damaging ur shoulders rather than working the targeted muscle....

Quote:

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Originally Posted by qkcam

thank you GGR .. i really appreciate your feedback and help..! i too have been going to the gym 6 days i week.. i love it! i feel grateful that i can! i seem to be having some old shoulder issue coming back.. so gonna ice and hope it helps : ) I can't really do HIIT cardio .but have been walking alot.. as much as i can.

i always get confused on the 50.30.20 split.. is that 30 carbs or fats? thanks for the help!

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50 % of cals from protein.
30 % of cal from carbs
20 % if cal from fat.

Each gram of protein has 4 cals
Each gram if cabs has 4 cals
Each gram of fat has 9 cals

thanks GGR ! i will adjust the macro settings on calorie count.
thanks for the suggestion Alex.. i am hoping there are still alot of exercise i will be able to do.

what about this backloading or carb nite food plan? i dont think i could do that really..because i have had to drop some foods from my food plan becasue i binge so it seems like carb nite would/could just set me up to binge..

do you all count your veggies like spinach and greens as carbs? thx

wow! am amazed at how much fat is in 1/2 an avacado! dropping the fat down to 20% will be interesting to see what changes occur! thanks