Diet - please comment

[elegant_chick]

Hi, Newbie here
and I wanted to post some of my meals and get your input. I been eating clean for a bit and have been losing inches but not as much as I would want. My weight is the same however my inches have gone done about 1/2 and inch this month. It seems like my inches lost are slowing down and I just want to ask if you think I should just be patient and wait to see what happens

I am 5'8 3/4 weight is 185 and my body fat 2 months ago was 27.2 I will have a new one done on July so it will be close to 3 months. .

I try to keep my carbs lower on non training days and have a bit more one weight training day

This is a training day
1 scoop of protein
banana

5 egg whites and 1 Yolk
1 slice of whole wheat bread

Fish oil, amino acids


3oz spinach
1 cup of cherry tomato
5 oz of chicken
2 tbsp of rasberry vinaigrette


1tbsp of pb
1/2 cup blueberries
1 scoop of protein
1/2 cup of oatmeal

1 scoop of protein
1cup of 1% milk

3 cups of broccoli
1 can of tuna
1tbsp of olive oil

1/2 cup of cottage Cheese
1tbsp of almond butter


On this day i went over, but this was a weight training day and I worked hard for 2 hours I should not had the last meal and i would have been alright, but this day i was not sure were i was on my totals till i added it all up the next day

2031c 62.05f 156.7c 184.8p

[elegant_chick]

1 slice of bread 7:00am
1tbsp of pb

1 Cup of egg whites 9:00

1/4 cup of trail mix nuts 9:30

5oz chicken
2 cups of brocolli 11:30

1 protein pancake 3:00PM
1 tbsp pb

pb crackers 6:00pm


45 Minutes Boxing Class 8:00pm

2 cups of brocolli 10:30pm
Tuna
1 tbsp olive oil

1544c 51.15f 108.7c 151.8p

[hugs]

Have you tracked how many calories this is? If you can tell us how many calories that will help :) If you want to lose weight, people usually use 12x your bodyweight in lbs. to get the amount of calories consumed in a day.

www.fitday.com is very helpful with this.

This is also a great site... http://www.freedieting.com/tools/calorie_calculator.htm

[elegant_chick]

i stay close to 1800 on trainging day and 1600 on non training days...

i do the typical 1 x 185 for my protein and .5 for my fat then the rest is carbs which is usually around 125 g carbs

does that help.

[hugs]

Yeah that helps...looks like you've done research! So what is your exercise program like?

[elegant_chick]

i do weight training 3 times a week with HITT after, usually 20 minutes if I am lucky. I do full body work out and on the days I do cardio i do 45 min cardio. either by taking classes or plain old way....machines.

[hugs]

*BUMP*

I'm too much of a novice to help her...anyone?

I'm thinking she's just hit a plateau and needs to change things up a little...but i think she needs terra or someone else to chime in :)

[Mango]

For 185 lbs, I wouldn't go below 1600 cals, for now, and I think getting up to 1.5 lbs of protein per lbs is fine, especially while lifting. If you do consistently eat low, too, you'd benefit from a controlled refeed.

The one thing I notice right off the bat is that you aren't eating a protein, a fat, and a carb, at each meal, which is pretty basic advice. The only meals that should not include healthy fats are pre and post workout.

[terracotta]

I generally suggest 12x bodyweight for dieting IF less than 20 lbs overweight, 10x bodyweight if over that, and 8x bodyweight if very overweight (eg 100 lbs overweight).

It is better to create a greater caloric deficit through cardio than through calorie reduction IMO.

And with the cardio levels you are at, I definitely would not suggest going below 12x bodyweight in cals.

[elegant_chick]

For 185 lbs, I wouldn't go below 1600 cals, for now, and I think getting up to 1.5 lbs of protein per lbs is fine, especially while lifting. If you do consistently eat low, too, you'd benefit from a controlled refeed.

The one thing I notice right off the bat is that you aren't eating a protein, a fat, and a carb, at each meal, which is pretty basic advice. The only meals that should not include healthy fats are pre and post workout.

i dont usually go below 1600, so I guess i would not need a refeed? I do try to do carb protein and fat but that doesnt' always work that way, as i try to focus more on making sure I keep within my macros, I get fat from my meat when i dont add olive oil.

some times my meals are pretty even but sometimes i try to make sure its a protein carb with some fat or protein fat with some lower carbs...

am i doing that wrong? how important is to balance them like that...how does it interfere...? just wondering...

[elegant_chick]

I generally suggest 12x bodyweight for dieting IF less than 20 lbs overweight, 10x bodyweight if over that, and 8x bodyweight if very overweight (eg 100 lbs overweight).

It is better to create a greater caloric deficit through cardio than through calorie reduction IMO.

And with the cardio levels you are at, I definitely would not suggest going below 12x bodyweight in cals.

Hi Terracotta,
well I am about 40 lbs over weight if not more maybe 50, so x10 should be ok. I would assume ...:o(
I understand what you mean about creating a deficit through cardio.

My work outs are pretty good, I mean, I am dead when I am done
I do go heavy with 6-8 rep range

[terracotta]

Yep, 10 is fine. I was thinking 10 too.. typo :p

[beby24]

how often do you change your routine?