*New Female Member Desperately Needing Diet Help*

[Ms.Magoo]

Hi there!! I am a new member and am really looking to all of you for some help. The past week I have been reading many forums in the Nutrition section and it has been extremely helpful. From that information I put together a sample diet that I would absolutely love to get some feedback on.

My goals are to loose fat and gain muscle, pretty generic. I am 155lbs, 5'4 and 29y/o. I have been working out on and off for about a year but I think that it's my diet that really needs some work! I typically do weights 4 days a week and try to do cardio at least 6 days a week but have never tried doing a fasted cardio.....well until now

So here it is my diet plan, I am SOOOO open to any and all suggestions/questions in regards to diet and exercise. I will take any help that I can get!!! Thank you so much!!!
~Ms. Magoo

5AM: 35min fasted cardio

6AM: (pre-w/o) Protein shake w/ 1 scoop whey, 1/3 cup oats, 2 egg whites, and 4 small strawberries

7AM: (post-w/o) Protein shake w/ 1/2 scoop whey and 1/2 scoop casein and 1/3 cup oats

10AM:Fire-roasted red pepper & spinach egg muffins and a small salad

2PM: 4oz ground turkey and 4oz sweet potato baked/skinless

6PM: 4oz asparagus and 4oz salmon "or" ground turkey

8PM: 1 scoop whey protein

I think this totals to 1500 calories, 30g fat, 125g carbs, and 160g protein. There will probably be some substitutions and tweaking but this is my plan....please tell me what you think.

[DeadlyD]

Hi there!! I am a new member and am really looking to all of you for some help. The past week I have been reading many forums in the Nutrition section and it has been extremely helpful. From that information I put together a sample diet that I would absolutely love to get some feedback on.

My goals are to loose fat and gain muscle, pretty generic. I am 155lbs, 5'4 and 29y/o. I have been working out on and off for about a year but I think that it's my diet that really needs some work! I typically do weights 4 days a week and try to do cardio at least 6 days a week but have never tried doing a fasted cardio.....well until now

So here it is my diet plan, I am SOOOO open to any and all suggestions/questions in regards to diet and exercise. I will take any help that I can get!!! Thank you so much!!!
~Ms. Magoo

5AM: 35min fasted cardio

6AM: (pre-w/o) Protein shake w/ 1 scoop whey, 1/3 cup oats, 2 egg whites, and 4 small strawberries

7AM: (post-w/o) Protein shake w/ 1/2 scoop whey and 1/2 scoop casein and 1/3 cup oats

10AM:Fire-roasted red pepper & spinach egg muffins and a small salad

2PM: 4oz ground turkey and 4oz sweet potato baked/skinless

6PM: 4oz asparagus and 4oz salmon "or" ground turkey

8PM: 1 scoop whey protein

I think this totals to 1500 calories, 30g fat, 125g carbs, and 160g protein. There will probably be some substitutions and tweaking but this is my plan....please tell me what you think.

Looks pretty good 3 shakes is alot tho, maybe switch the first shake with little low fat Greek yogurt and add some granola and your oats and your berries! Might be too much to eat pre workout . Just my thought!

i move heavy things!

[Windex]

I would personally substitute the whey for a blend of egg/whey/casein/etc. A great product is Myofusion but that's just personal preference. I would also change your last meal if possible to real food, such as cottage cheese or any lean cut of meat. I would also say your salmon+asparagus combo may be better than turkey O_o but that would depend on the difference of macros. Finally, how active are you outside of the gym ( ie - work, sports, etc ?) If you're at a desk job/school, I'd potentially look at increasing your fasted cardio to 40-45minutes, but that will for you to decide based on the progress you see @ 35 minutes.

[BrownGirl]

Hi Ms. Magoo! Good job on the fasted cardio. In terms of diet, would you please post macros for each meal? And your BMR and TDEE. I got some great help from GBrice and by posting up those I'm sure it would make it easier for him to help you. Do you also know your bf%? Or an estimate? Anyway, goodluck!

[Ms.Magoo]

Wow, you ALL are so fast!!! Thank you for your quick responses!!!

DeadlyD- I agree, I think that 3 shakes is probably too much but for me it would be easier to do what Windex suggested and have a real meal before dinner.....

Windex- I will look into Myofusion, I usually buy all my supplements from the vitamin shoppe, do you think that they have it there? I agree with you on my last meal, I think that I'll change it to a "real meal" instead. I will also probably stick with the salmon, I like it better anyways! As far as outside exercise I am a sales manager and a student so when I am not at my desk doing school work I am standing or walking around the sales floor or to and from classes.... I hope that helps to answer your question. I have yet to start the fasted cardio but I think that I'll try 40 min and see how that is working

BrownGirl- Thank you for your encouragement!!!! Oh boy, I am just now becoming familiar with all of those terms. I will google them sometime soon and then re-post that information, It has been a while since I had my bf% checked but I would guess it is about 22-23% ugh!!!! So not good

[--->>405<<---]

Ms magoo welcome.. Like Browngirl said ur bf% is important.. Its what determines how many cals/day u eat...

Also i see u have pre w/o at 0600 and PWO at 0700 so im assuming u lift between these 2?

Hard to comment on the muffins.. Personally i trust my carb options to oats and sweet potatoes only..

I would also switch they whey with either casein or cottage cheese before bed..

Im unsure of the strawberries as well.. For me cutting = no fruit

But like i said first: get ur bf % posted.. Its a must.. Until then everything is guessing.. We need ur LBM!

[SexySweetheart]

Great to see your on and posting lady!
Sharing your journey, findings, struggles and achievements is sooo encouraging to us other members <3

Def fine food choices already, healthy and smart every one that takes the time to give you feedback has fine-tuned what works for them and has prob seen results, you may have to fine tune your plan a few times down the road before finding what works best for you...cant wait to start reading about your lbs. losses! and strength gains!

Ideas: seeing how you are a desk jockey (lol) thats busy, maybe try some exercises while at your desk...weighted ankles...with straight leg lifts? and knee bent side lifts to work inner thighs?
and this is radical, but I suggested it to my gf and her boss agreed...a balance ball as your chair? Works your core just trying to stay on it all day silly , I know but just throwin it out there for ya lol. When walking up stairs, stop and do a few calf raises on the edge of a step and skip every other step when you use the stairs, pushing off on your heel (not toes) is almost like a lunge move (great for tushy)

GREAT to have you!
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[gbrice75]

Welcome to the board!!

I'm on my iPhone atm so can't really comment (hate typing with it lol) but will def check in when I'm at my computer and see what I can help u out with.

ps - thanks for the kind words Browngirl!

[Bill_boy2005]

At 155#@23%bf, your BMR is 1539 calories, at a moderate activity level your TDEE is 2386 calories using the Katch-McArdle Method to calculate it.

You're in good hands on this forum, these guys know their stuff and have been a huge help to me.

[tall76]

Real foods that ur body can use are def the way to go. Muffins will get u a muffin top- get rid of them. Like 405 said use real oats, sweet potato or brown rice for carb sources. Switch that 2p meal with the sweet potato and put veggies. When I cut I do carbs with first 3 meals then shut it down on starches/ grains and use veggies. This will work perfect for u also bc u work out in the morning so ur carbs will be around ur workout. You could probably keep the fruit in but def keep it post workout only.
Post up ur macros so we can take a look- calculating them will be good for u to learn and keep a record of it. What kind of workouts are u doing??

[Ms.Magoo]

Alright, so I had a chance to look up some terms and it looks like my BMR=1493.75 and my TDEE=2306. I am still at work so until I get to the gym I guess I won't know my BF% sorry... but I'll be sure to post it once I have it. I will list the macros/meal below so I hope that helps as well.

-405: Thank you for your input. I do lift for about an hour, between 6am and 7am. Should I change my diet on non-lift days??? OMG there's so much to learn!! I got the muffin recipe from a Muscle and Fitness Magazine and I will post the macros below. Maybe I should cut out the fruit and I definitely am going to replace the shake before bed with real food.

6AM Meal: 36p/43c/3f total calories=337

7AM Meal: 27p/21c/3f total calories=215

10AM Meal: 15p/3c/0f total calories=77

2PM Meal: 22p/41c/8f total calories=340

6PM Meal: 27p/3c/14f total calories=247

9PM Meal: (change to lowfat cottage cheese) 26p/10c/2f total calories=160

Thanks!!!

[Bill_boy2005]

..a balance ball as your chair? Works your core just trying to stay on it all day silly

I sit on one half my day. It helps. Plus it's a great conversation starter. And I've only had one wreck on it :-)

[SlimmerMe]

Welcome to changing your life MsMagoo!

Coming here to get feedback is one of the best things you will ever do. And logging in often helps too.
Remember: Slow wins the race and consistency is key. And happy to see you here.

Will follow your progress. Good luck to you!

[Ms.Magoo]

-BillBoy: Looks like I used a different method to calculate but my numbers aren't too far off from yours. I am sooo glad to hear that they all have been a huge help to you, that's super encouraging!!! Oh and I’m glad that you have only wrecked once on the ball, I crashed hard in Pilates one time and it was not fun LOL!!

[Ms.Magoo]

-Sweetheart: Thank you for your support and great ideas!! I will certainly try them all...except the balance ball. I don't have a desk unless in class which would be pretty funny but totally inconvenient having to carry it all across campus lol!! I occasionally wear ankle weights and boy do they work and my tushy needs the most work so I'll start skipping every step that I can!!!
Oh and I can't wait to start posting about my lb losses!
-gbrice: I have been reading your posts like crazy and it seems AND looks like you really know what you're talking about!!! I can't wait to get your input, I am sooo looking forward to it!!!

[Ms.Magoo]

-Tall76: There's something in my post that is coming up as spam!!! Grrrr all I am trying to give you is a breakdown of my workouts.....hmmmm sorry for the delay. I will try rewording my response to you and see if that helps. Thank you so much for your input!!!

[Ms.Magoo]

-Slimmer: Thank you so much, you seem to be an inspiration to many people here so I am really looking forward to any advice that you have to give me!! I am going to try to start logging my food and workouts as soon as I can!!

Happy New Year to all of you!!!

[Ms.Magoo]

-Tall76:
My workouts are:
Sunday: Chest and triceps
Monday: Legs and calves
Tuesday: Back and Biceps
Wednesday: Shoulders and Abs
Thursday: Legs (they really need it!!!)
Oh and if I do extra cardio in the evening should I eat carbs and protein or just protein before hitting the stair stepper?? Thank you!!!!

Hopefully this will post!!

[gbrice75]

-gbrice: I have been reading your posts like crazy and it seems AND looks like you really know what you're talking about!!! I can't wait to get your input, I am sooo looking forward to it!!!

Thanks!

I've been spending a lot less time around here lately... my little guy has been keeping me really busy. I will definitely have some time over the next week and won't forget about you. In the meantime, you're in the good hands of the rest of the supportive people here in our 'home'!

Have a great holiday!

[tall76]

Looks good- don't let those 2 leg workouts per week affect the intensity of the actual session. 1 really intense workout will be better than 2 half assed ones. But if u can really focus and go all out then by all means hit the legs twice per week. If adding extra cardio at night dont add carbs in unless u really need them- and i luv the stair monster!!! Be consistent with diet, training and cardio and u will see results. Train hard and heavy in the 8-12 rep range and no u won't magically get big and bulky. Women don't have the hormone profile and unless u are eating a surplus of cals u literally can't get bulky. It's like trying to build a new house with no materials- impossible.

[Ms.Magoo]

-gbrice: Thats awesome that ur lil guy is keeping u busy, that means he loves his daddy! Thanks for getting back to me and it definitely seems like I am in great hands, everyone here is sooooo nice!!!

-Tall76: Im pretty sure my two leg w/o are pretty intense....they feel like jell-o after lol! I love the stair stepper too, my whole body sweats!! My reps are usually between 12-15 and I am so not worried about getting bulky. I kno thats not going to happen.....ever!! Thank you for all you help. I think its my diet that needs to b kept in check so Im going to focuss on that and try to start logging it.

Happy New Years!! Cheers to a sexy body in 2012!!!

[SlimmerMe]

-Slimmer: Thank you so much, you seem to be an inspiration to many people here so I am really looking forward to any advice that you have to give me!! I am going to try to start logging my food and workouts as soon as I can!!

Happy New Year to all of you!!!

Thanks so much. Nice to hear and appreciate it a lot~

Happy New Years!! Cheers to a sexy body in 2012!!!

You got that right! x a zillion.....

[SlimmerMe]

Howdy. Want to share a bit of my log where Phate chimed in since you were not here to read this. He is brilliant and you might find some good stuff. Since its a new year, let's ramp it up!

start on page 18 ( this direct link) at post 691 and read page 19 too
http://forums.steroid.com/showthread...8#.TwM5xhw0i6Y

Enjoy...it is full of info
SM

[Brohim]

You are right on when you say diet is most important in your fitness goals. You loose weight by what you eat not working out. Working out is more for reducing stress than it is for burning cals. You would have to walk a couple football fields for each small M & M you eat. Adjusting your macros is much easier!

As far as diet it looks decent but I would do 4 egg whites instead of 2 at 6am. and get rid of the pre-workout shake. 3 shakes a day is a little too much. Get rid of the muffin at 10 am and switch it to a Rice cake and your salad instead. 8pm use a casein shake instead of whey.

Other than that you are setup for succcess! Now remember those calculators are just a general idea. They are not exact. It was way off for me. You have to find out your true TDEE by trial and error. The cal. is just to get you in the ball park.

Throw some caffine in after your workout. Vasodialator's are good idea after a workout. Maybe a cup or two of black coffee or grind up some beans and throw in your protein shake!

[Brohim]

Remember your motivatin will come from your success. And your initial motivation will have to come from the process. The process work's and you will have to rely on the expertise of the ppl on these boards who have been through the process and can help you initially. Once you become familiar with the process you will master your body and that will build confidence, then you will have full control of your body; meaning you tell it what to do rather than vice versa for many people! They are not master's but slaves of sugar. Join me in becoming a Master!

[gbrice75]

I know i'm late in commenting, and I apologize if i'm being redundant or stepping on toes (I haven't read all of the other replies, sorry!!). I just wanted to offer my .02, hopefully you find it helpful.

My goals are to loose fat and gain muscle

welcome to my world!

pretty generic. I am 155lbs, 5'4 and 29y/o. I have been working out on and off for about a year but I think that it's my diet that really needs some work! I typically do weights 4 days a week and try to do cardio at least 6 days a week but have never tried doing a fasted cardio.....well until now

Why on and off? I'm just curious. I'm sure you know by now, if you didn't already, that consistency, dedication, and discipline are what work in this lifestyle... and make no mistake about it... it's a lifestyle change for sure. There is no casual approach... people who workout 'casually' tend to look like sh!t. We're here because we want to look great, feel great, and live a clean healthy lifestyle. Right? Right!! Glad we're on the same page!

Fasted cardio is great, but we need to make sure you're not being counter productive. Comments below.

5AM: 35min fasted cardio

From looking ahead, it appears you do your cardio, eat, then workout. Personally, I would choose one or the other. i.e. either do your cardio fasted, then go straight into your workout (no pre workout meal, but I would have you take BCAA's pre and post cardio), or eat a preworkout meal, do your workout and follow it with PWO cardio.

Ideally, i'd like to see am fasted cardio and a workout later in the day followed by another brief cardio session, but I realize people don't have all day to spend back and forth at the gym. However, if this is possible (even a couple days a week), this is one helluva recipe for fat loss.

In either case, I wanted to stress that I recommend BCAA's before any fasted activity, cardio or otherwise. As for working out fasted, many people will tell you it's bad, you'll burn muscle, no energy, bla bla bla... and I say don't worry about it. Nobody can tell you how you'll feel energy-wise, that's individual, however I can tell you that I (and others here) have worked out completely fasted, 10 hours or more (IF dieting) and actually had MORE energy then when I ate a meal. Hormonal response to certain stimuli (no food) is pretty amazing.

6AM: (pre-w/o) Protein shake w/ 1 scoop whey, 1/3 cup oats, 2 egg whites, and 4 small strawberries

If you continue doing a preworkout meal, this is pretty decent however i'd do half whey half casein like you have PWO. Egg whites are also quickly digested, not as fast as whey but a close second. Casein will ensure you have a little something in the tank afterwards. I don't know your current macros/goals but I think a 1/2 cup oats would be fine here. How about adding a couple of fish oil caps?

7AM: (post-w/o) Protein shake w/ 1/2 scoop whey and 1/2 scoop casein and 1/3 cup oats

Good! 1/2 cup oats again IMO...

10AM:Fire-roasted red pepper & spinach egg muffins and a small salad

Homemade? This sounds like Dunkin Donuts lol! Without macros, it's tough to comment - however i'm inclined to say you can do better here. Muffins? Probably doesn't fit your new diet, for now. Also, if you do keep all your gym activity in the am, I would make this your last carb meal. This should make adding those oats to the previous 2 meals much easier for you.

2PM: 4oz ground turkey and 4oz sweet potato baked/skinless

I'd drop the carb here and add veggies and a couple fish oil caps

6PM: 4oz asparagus and 4oz salmon "or" ground turkey

Good, but note the considerable difference in fat content between salmon and turkey.

8PM: 1 scoop whey protein

Definitely switch this to casein, and add a couple fish oil caps

I think this totals to 1500 calories, 30g fat, 125g carbs, and 160g protein. There will probably be some substitutions and tweaking but this is my plan....please tell me what you think.

Overall, the macros look good if they're accurate. My changes probably won't make much of a difference, macro wise. This is just a starting point, but hopefully it helps a bit.

PS - with regards to workouts, I would keep them 'cardio intensive'. Higher reps, short rests, circuit training, supersets, etc.

[Ms.Magoo]

-Slimmer: WOW!!! I literally had to take notes from all of Phate's info. Thank you for sharing that with me. There is so much more to learn here

-Brohim: Thank you for joining!!! So, 4egg whites instead of 2 and have a "real meal" before my workout, right??? Quite a few people have said to change they whey shake at night to casein and that 3 shakes is too many, so that is a change that I will have to make. However, do you think it's best to have a casein shake before bed or real food like a cup of low fat cottage cheese??? I am just trying to figure out what's easiest for my schedule AND for my body!! Also, I would love to add some coffee to my post work-out shake. I can’t wait to become my body’s own master!!! Thank you for the encouragement!

-grbice: OMG I had to take out my notebook again….which is a good thing!!!
Why on and off? It’s not really my workouts that have been inconsistent more my diet which is probably even worse for my body. Long story short, about 5 years ago I tipped the scales at 225lbs!!! Since, I have lost quite a bit through changing my diet and exercising. However, I have not only hit a plateau but I have reinjured my knee and am SUPER confused on how to clean up my diet to get the results I want. Maybe that was more of a short story made long….sorry.

Anyways, about the fasted cardio, this is a new and interesting concept to me and I really want to try it but by doing it the CORRECT way of course to maximize results. So say I do my fasted cardio as soon as I wake up, take BCAA’s before?? After returning take more BCAA’s and eat meal #1?? I think that’s right….and I don’t have ALL day lol but since I am recommitting myself I can make room for 2 workouts if you think that it will optimize success. I am SOO in!!! A few questions though;
1. How long should my fasted cardio session be?
2. What kind of meal or shake should I eat before I do weights/cardio?
3. How long should my second cardio session be?
Sorry for all the questions, there’s just so much to learn. I really don’t have a specific macro goal, any suggestions? Also, my workouts are usually pretty “cardio intense” IMO. I am thinking about reposting my revised diet and my weekly workout plan to see if I am on track.

Again, thank you for all of your help!!!

[SlimmerMe]

You are so welcome. I too have to read and re-read to absorb all of the info.

As far as fasted cardio: yes BCAA's before and purple wrath is a super choice for this. And as far as time. Many here do longer times than I do. During my 90 day challenge I did fasted cardio around 25 minutes low intensity and then many many days another cardio again a second time at a much higher intensity averaging around 35 minutes; and many days a 3rd cardio. And I really did see a big difference in my BF. And dropped the pounds too. Personally I rather go for 2 shorter cardio sessions a day than 1 long one. But we are all different and there are many different opinions on this. Main thing: do what works for you and what you will do since consistency is the KEY. And then after my fasted cardio I drink a BIG whey shake with raspberries.
Hope this helps.

[Bill_boy2005]

Ms. Magoo awesome job in getting down from 225 to where you're at. That's good motivation in itself. Congrats.

[SexySweetheart]

----

[Ms.Magoo]

-Slimmer: That totally helps!! I think Ill do the stairstepper, fasted for 30min and then do another stairstepper session for 30min later in the day. I am def goin to look into purple wrath, I like the name

[Dillan]

Hi there!! I am a new member and am really looking to all of you for some help. The past week I have been reading many forums in the Nutrition section and it has been extremely helpful. From that information I put together a sample diet that I would absolutely love to get some feedback on.

My goals are to loose fat and gain muscle, pretty generic. I am 155lbs, 5'4 and 29y/o. I have been working out on and off for about a year but I think that it's my diet that really needs some work! I typically do weights 4 days a week and try to do cardio at least 6 days a week but have never tried doing a fasted cardio.....well until now

So here it is my diet plan, I am SOOOO open to any and all suggestions/questions in regards to diet and exercise. I will take any help that I can get!!! Thank you so much!!!
~Ms. Magoo

5AM: 35min fasted cardio

6AM: (pre-w/o) Protein shake w/ 1 scoop whey, 1/3 cup oats, 2 egg whites, and 4 small strawberries

7AM: (post-w/o) Protein shake w/ 1/2 scoop whey and 1/2 scoop casein and 1/3 cup oats

10AM:Fire-roasted red pepper & spinach egg muffins and a small salad

2PM: 4oz ground turkey and 4oz sweet potato baked/skinless

6PM: 4oz asparagus and 4oz salmon "or" ground turkey

8PM: 1 scoop whey protein

I think this totals to 1500 calories, 30g fat, 125g carbs, and 160g protein. There will probably be some substitutions and tweaking but this is my plan....please tell me what you think.

diet looks good 1500 is a lil low though isnt it?

[Ms.Magoo]

-BillBoy: Thank u so much, I appreciate that!

-Sexy: You are right and I think that I will try doing both and see how it makes me feel. I kno for sure that shakes are way easier. I may have to try a caffine pill, thats another area I need more knowledge in, supplements! Oh and I noticed u yake Phen, may b a silly question bt what is it/do? Thanks!

[Ms.Magoo]

-Dillon: IDK I thought for my goals and being female that about 1500 would be pretty good bt like I said Im still learning so Im not really sure..... I guess Illl kno if I see results lol

[Ms.Magoo]

BTW does anyone have a better/cheaper place to buy protein and supplements other than the vitamin shoppe? Im on a budget and I spend soooo much $$ on my protein alone. Any advice is welcome, thanks!

[jimmyinkedup]

^^^check out discountsupplements.com
great pricing and service....

[SexySweetheart]

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[gbrice75]

diet looks good 1500 is a lil low though isnt it?

I cut down to what u see in my avy running a diet @ 1800 calories with the exception of one higher calorie (around 2300) day, and I'm a 195lb male. 1500 calories is definitely not too low for her. A good majority of the time, people grossly overestimate the amount of calories they need.... and then wonder what went wrong when they fail to reach their goal.

BG I'll reply to your questions later today.

[Ms.Magoo]

Before I respond I just want to start out by saying a few things...First, if I wasnt sooo determined right now I wud probably be crying pathetically. I weighed myself for the first time in months and Im 155.5lb fully clothed, about what I thought BUT I used the trainers device to check my bf% and bmi and bf% is a whopping 28%!!!! BMI is 26.6 which I am going to have to research bc Im not really sure what this means, maybe that Im obese lol....... On a positive note these are numners that I have control over AND can AND will change!!!!!

Also, I had my first fasted cardio experience and loved it, I feel totally energized. I still need to get BCAA's bt I did have a protein shake after 1/2casein 1/2whey. Hopefully that will be okay until I can get some more supplements.

[Ms.Magoo]

-Jimmy: Thank u I will check out that website as soon as I can

-Sexy: Hmmmm ok good to kno on the Phen info. Maybe I can get my man to get me some or something similar. He takes "serious supplements" bt seems hesitant to let me take anything lol. Anyways I will have to check out the info u gave about less expensive protein, thank u!!