Newbie needs help with diet please.

[scorpionqueen]

Hi, I'll just cut to the chase. I'm about 50 pounds on the wrong side of a bikini and looking to get fit. I started a weight training program last week and I love it. Mon, Wed, Fri are weight days and the rest of the days are cardio days with Sunday off.

OK. here's what I ate today, please tell me if i'm on the right track.

8:00- Protein shake and 1/2 cup oats
11:00- Chicken salad, with lettuce, 1 cup low fat cottage cheese, tomato, one slice of whole grain bread with 1 tbsp olive oil
15:00- after workout--- Protein shake and an apple
16:30- Tuna and 1 cup green beans
19:00- protein shake and 1 tablespoon natural peanut butter
21:00- Chicken and 2 cups cauliflower
00:00- protein shake

Critisism welcome.

[freaker]

Looking pretty good. About the only things you might want to add into your diet would be some flax seeds, flax seed oil, or fish for some more EFAs. You might want a little more complex carbs as well. Maybe a sweet potato. Maybe add some brocolli in too, possibly instead of cauliflower or go half and half of each. By following a good diet and slowly upping the intensity of your training so you really work up a good sweat, I'm sure you'll see the fat disappearing in no time.

[scorpionqueen]

Thanks alot for the advice. :)

[glorianfitness]

Your doing a good job. But I would definitly try to eat real food rather then protein shakes.
I eat a protein shake/protein bar maybe 1-2 times a day. And thats when I'm between classes, or I'm very hungry and I am in a hurry.

If you have read the reply to the little girl that needs help you'll find out what I usually eat.

My mom has lost about 58 pounds and still has 10-20 more to go.
I have 10.
So I really do wish you good luck.
Your weight training days are on the same days as mine.
lol
and your meal timing is very good.

I try to do cardio everyday. At least 20 minutes. Even on weight training days. But I think you have your cardio days planned out good. How much cardio you do depends on how much time you have to lose your weight.
So I'm trying to lose 10 pounds in six weeks. So thats why I do it so often.
If you ever reach a plateau, to where its between at least 2-4 weeks, and you have been eating clean and not losing weight.
Get ahold of me, and I'll help you. I know what you can do. Because it happened to me and my mom.
Well I wish you best of luck!
Gloria

[LIL-ONE]

i definately agree that you should be eating some more carbs...but since your trying to lose weight...eat some carbs and protein to make up for the depletion and stop your body from going into a catabolic state...a little sugar right after a workout is good too but only then. the apple after your workout is also a good idea however i might switch it up a little, apples are good for slowing down the digestive process so you might want to consider eating an apple either with a meal that you know you might not be able to eat a while after...so the protein is digested slower..before you go to bed is also a very important time to eat the right things...you spend a lot of your time in life sleeping so dont waste it... i suggest a protein shake....add some fiber to the protein or take a slow release protein to prevent catabolic effects during sleep...flax seed oil will also help aim carbs in the right place and help lose fat. good luck!