Dieting dilema

[most_desired]

And I'm down about 7 or 8lbs. I know most if not all of this was water weight loss (being on my period didn't help ).

My diet is getting better. I have bought a food scale and have compiled a notebook listing the nutritional value of everything I eat. This will make meal planning and calorie counting much easier. I still have a few wrinkles to iron out but I'm glad to say that I'm finally getting on track. I don't skip breakfast anymore and I'm drinking nothing but water, which has really cut my sugar intake a lot. I'm still having trouble getting my calories up to 1800/day. Right now I can just muster 1600 cal and that's if I don't skip any meals.

I'm not too big on supplements but I do have some protein powder which I plan to use as pre-workout nutrition. I don't advocate exercising on an empty stomach so in the morning before my workout I plan on taking 2 scoops whey. Then I will have breakfast for my post-workout meal.


Diet example:


1 shake 310 cal 52 gr protein 6gr fat 2 gr sugar
4oz pasta 420 cal 20 gr protein 2 gr fat
1 cup cereal 200 cal 9 gr protein 13 sugars 4.5 gr fat
9oz chicken 360 cal 78 gr protein 1.5 gr fat
2 fruits ~ 200 cal
1 tortilla 160 cal 3.5 gr fat 3 gr protein
1/2 baby spinach ?
1tbs lite honey mustard dressing 45 cal 2.5 gr fat
sprinkle fat-free cheddar cheese

daily total ~1700 cal 162 gr protein 19.5 gr fat



Sorry I don't have a total for the carbs. I'm just shy of 1gr protein/lb LBM. I know I should be getting 1.5 gr/lb LBM but I'm trying to lean out not bulk.

[mkrulic]

And I'm down about 7 or 8lbs. I know most if not all of this was water weight loss (being on my period didn't help ).

My diet is getting better. I have bought a food scale and have compiled a notebook listing the nutritional value of everything I eat. This will make meal planning and calorie counting much easier. I still have a few wrinkles to iron out but I'm glad to say that I'm finally getting on track. I don't skip breakfast anymore and I'm drinking nothing but water, which has really cut my sugar intake a lot. I'm still having trouble getting my calories up to 1800/day. Right now I can just muster 1600 cal and that's if I don't skip any meals.

I'm not too big on supplements but I do have some protein powder which I plan to use as pre-workout nutrition. I don't advocate exercising on an empty stomach so in the morning before my workout I plan on taking 2 scoops whey. Then I will have breakfast for my post-workout meal.

Diet example:


1 shake 310 cal 52 gr protein 6gr fat 2 gr sugar
4oz pasta 420 cal 20 gr protein 2 gr fat
1 cup cereal 200 cal 9 gr protein 13 sugars 4.5 gr fat
9oz chicken 360 cal 78 gr protein 1.5 gr fat
2 fruits ~ 200 cal
1 tortilla 160 cal 3.5 gr fat 3 gr protein
1/2 baby spinach ?
1tbs lite honey mustard dressing 45 cal 2.5 gr fat
sprinkle fat-free cheddar cheese

daily total ~1700 cal 162 gr protein 19.5 gr fat



Sorry I don't have a total for the carbs. I'm just shy of 1gr protein/lb LBM. I know I should be getting 1.5 gr/lb LBM but I'm trying to lean out not bulk.

try to add protien to every meal. protien will cost you 20% in digestion. If you eat 100 cals that came from protien then you will spend 20 in digestion. and you wont bulk from too much protien. If your refering to muscle bulk. unless your doing aas you dont have the hormones to pull it off. Ive found for cutting that 40-50% of my cals should come from protien. and you really ought to rethink the fruit. unless you eat it for digestive reasons Id skip it. and if you eat it for digestive reasons Id find something else that works. fruit sugar is no good for someone trying to loose weight. straight to fat cells

[novastepp]

And I'm down about 7 or 8lbs. I know most if not all of this was water weight loss (being on my period didn't help ).

don't get discouraged! it's coming off right...that is your only concern. it's about making a lifestyle change remember.

My diet is getting better. I have bought a food scale and have compiled a notebook listing the nutritional value of everything I eat. outstanding This will make meal planning and calorie counting much easier. I still have a few wrinkles to iron out but I'm glad to say that I'm finally getting on track. don't worry about the wrinkles. if you feel the need to make small adjustments go ahead, but concern yourself with diet precision and cardio persistence. I don't skip breakfast anymore and I'm drinking nothing but water, which has really cut my sugar intake a lot. I'm still having trouble getting my calories up to 1800/day. Right now I can just muster 1600 cal and that's if I don't skip any meals. don't stress. your body will take some time to get used to the new diet format. just stick with as much as you can for now. it's about being better, and your body just has to get used to greatness.

I'm not too big on supplements but I do have some protein powder which I plan to use as pre-workout nutrition. I don't advocate exercising on an empty stomach so in the morning before my workout I plan on taking 2 scoops whey. Then I will have breakfast for my post-workout meal. absolutely fine. keeping a high amino profile before and after a workout is a great idea. keep it up. if you run out, you can always buy more or substitute it with something else. few eggs and an apple. the protein will give you that amino profile while the apple will help get some blood sugar back up after your nightly fast.


Diet example:


1 shake 310 cal 52 gr protein 6gr fat 2 gr sugar
okay

4oz pasta 420 cal 20 gr protein 2 gr fat
that's a lot of cals coming from carbs here. i will assume this is your post workout meal so its ok here, but be careful with your serving size.

1 cup cereal 200 cal 9 gr protein 13 sugars 4.5 gr fat
cereal isn't a good bet. try for something cleaner. the only one i could see you using right now would be raisin bran or one of those fiber cereals. if not, oats will do the same. splenda and cinnamon with skim milk is actually pretty tasty.

9oz chicken 360 cal 78 gr protein 1.5 gr fat
do you like broccoli? green veggies would be great with that chicken.

2 fruits ~ 200 cal
possible to eat any protein here, i would. that's basically 50g of carbs, and you probably only need half of that to get to the next meal.

1 tortilla 160 cal 3.5 gr fat 3 gr protein
again, high carb. maybe throw some tuna in, and cut down on tortilla size. just trying to manipulate your carb intake to keep it even through meals.

1/2 baby spinach ?
1tbs lite honey mustard dressing 45 cal 2.5 gr fat
sprinkle fat-free cheddar cheese
little turkey and this is complete.


daily total ~1700 cal 162 gr protein 19.5 gr fat



Sorry I don't have a total for the carbs. I'm just shy of 1gr protein/lb LBM. I know I should be getting 1.5 gr/lb LBM but I'm trying to lean out not bulk.
protein content isn't going to make you bulk. total calories will. so don't worry about bulking. protein will also help you retain any of the muscle you have and any you will be building throughout your workouts. so don't let your protein amount intimidate you. it's a different idea from mainstream methods, but that's why we look better

i appreciate the fact that you are still working hard and it gives me strength to continue my own journey. i have made some critiques, some are small details, some is constructive criticism. protein isn't an issue, add it if u want/can. keep it up and work hard. it's funny, the first time i lost weight it seemed like daily monotony, but after a while it became a habit, then a hobby. now it's a lifestyle. going through the motions at first is just the right of passage. many of the people on here want THE EASY WAY OUT. and there isn't one. i can look better naturally than someone who is using AAS and doesn't care about their diet. 100% truth. so don't worry about supplements, unless they're cleaner food or extra cardio. keep in touch.