I need diet advice!

[fit4life09]

I need help and advice with my diet. I am 47 yrs old, i weigh 146lbs, i am 5'8, and my BF% is around 26-27%.

My goal is decrease bodyfat % to 20-22. My waist is 32 inches and dropping (down from 34.5), and my thighs have too much flab. This is where I'm holding my bodyfat (mid-section especially). I am what is called skinny fat.

I try to get in 5 meals each day but I usually miss my target by one meal (I get in four with no problem). It's just too much food. Sometimes I feel sick!

This is what my typical diet looks like:
Meal 1 (usually between 9-10 am):
Whey protein shake w/unsweetened soy milk and 1 tbsp of natural pnut butter
Meal 2 (usually between 12-1pm):
Lean protein (chicken, fish, or turkey)
Fibrous veggie (broccoli, spinach, or green beans)
Almonds or some other healthy type of nuts
Meal 3 (usually around 4-5pm):
Post Workout Gatorade Shake (1 scoop whey protein, 20 oz orange gatorade)
Meal 4 (usually around 7-8pm):
Lean protein
Starchy carb
Fibrous veggie
Extra virgin olive oil

Usually around the 4th meal I'm sick of food, especially the same old thing.
I try to get in 3 meals that includes whole foods and the other two either shakes or MRP bars.
I've cut back on carbs to speed up fat loss and my daily caloric intake is around 1200-1300 cals. Is this enough to maintain the little muscle I have?
I lift weights 5x's per week and do cardio 3x's per week.
I am afraid of losing muscle!!!
Please help!! I am having a hard time getting the 5th meal in (another whole food meal) or is this enough to reach my goals?

[M5eludim]

Originally Posted by fit4life09

I need help and advice with my diet. I am 47 yrs old, i weigh 146lbs, i am 5'8, and my BF% is around 26-27%.

My goal is decrease bodyfat % to 20-22. My waist is 32 inches and dropping (down from 34.5), and my thighs have too much flab. This is where I'm holding my bodyfat (mid-section especially). I am what is called skinny fat.

I try to get in 5 meals each day but I usually miss my target by one meal (I get in four with no problem). It's just too much food. Sometimes I feel sick!

This is what my typical diet looks like:
Meal 1 (usually between 9-10 am):
Whey protein shake w/unsweetened soy milk and 1 tbsp of natural pnut butter
Meal 2 (usually between 12-1pm):
Lean protein (chicken, fish, or turkey)
Fibrous veggie (broccoli, spinach, or green beans)
Almonds or some other healthy type of nuts
Meal 3 (usually around 4-5pm):
Post Workout Gatorade Shake (1 scoop whey protein, 20 oz orange gatorade)
Meal 4 (usually around 7-8pm):
Lean protein
Starchy carb
Fibrous veggie
Extra virgin olive oil

Usually around the 4th meal I'm sick of food, especially the same old thing.
I try to get in 3 meals that includes whole foods and the other two either shakes or MRP bars.
I've cut back on carbs to speed up fat loss and my daily caloric intake is around 1200-1300 cals. Is this enough to maintain the little muscle I have?
I lift weights 5x's per week and do cardio 3x's per week.
I am afraid of losing muscle!!!
Please help!! I am having a hard time getting the 5th meal in (another whole food meal) or is this enough to reach my goals?

For women, generally 1400 cals/day is the bare minimum, and should only occur for 3-4 days in a row, then follow with a refeed day of 1800 cals. I would cut the soy milk as it is bad stuff (unless you want cancer). I would break down your macros....looks like too many fat calories. You want no more than 20% of your calories from fat. Fat is easy to store, and hard to get rid of! An ounce of prevention! Increase your whey protein (with water) to make up for the calories you will lose from cutting your fat.