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  1. #1
    qkcam is offline Female Member
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    Thumbs up 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

  2. #2
    qkcam is offline Female Member
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    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

  3. #3
    CookiesNCream's Avatar
    CookiesNCream is offline Female Member
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    Quote 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
    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.

  4. #4
    qkcam is offline Female Member
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    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

  5. #5
    qkcam is offline Female Member
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    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 *

  6. #6
    qkcam is offline Female Member
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    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

  7. #7
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
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    Do you know your bf%? If not, take a look at this and give us an idea if where you are at.
    NO SOURCES GIVEN

  8. #8
    qkcam is offline Female Member
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    thanks Back in Black.. last time i had it measured it was at 27%. appreciate the help!

  9. #9
    qkcam is offline Female Member
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    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

  10. #10
    GirlyGymRat's Avatar
    GirlyGymRat is offline Knowledgeable ~ Respected Female Leader ~
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    Quote 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
    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.

  11. #11
    qkcam is offline Female Member
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    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!

  12. #12
    alex.mitev is offline Associate Member
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    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....

  13. #13
    GirlyGymRat's Avatar
    GirlyGymRat is offline Knowledgeable ~ Respected Female Leader ~
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    Quote 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!
    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

  14. #14
    qkcam is offline Female Member
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    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.

  15. #15
    qkcam is offline Female Member
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    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

  16. #16
    qkcam is offline Female Member
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    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

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