Quote:
Originally Posted by HzlEyezThikThyz
Meal 1: oatmeal and 3 egg whites
Meal 2: Yogurt and an apple
Meal 3: celery and PB or sometimes tuna or a small salad
Meal 4: (post workout)Protein shake and a banana
Meal 5: chicken and veggies or a salad
Meal 6: If i get hungry i'll snack on some grapes,carrots,cucumbers(my favorite),or nuts
i dont think im eatin enough? or maybe i should mix in some fast carbs? im really not sure. i know if i eat healthier then what I usually do i'll see great results but i want to make sure i'm doin it correctly.
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I don't think you're planning to eat enough either. I'd add more of all macros.
M1: I'd eat more egg whites to up your protein at breakfast (I personally eat a cup of egg whites at breakfast...that works out to...I think 6 large whites, but I use the pasturized pints so I forget exactly). You could even add a yolk or two as a healthy source of fat as twinnett mentioned.
M2: Yogurt does not have much protein per serving. Consider adding a scoop of whey or switching to cottage cheese for this meal.
M3: Peanut butter also does not have much protein per serving. You might want to switch to ALWAYS having tuna (or some other lean meat), a salad and a complex carb (sweet potato/brown rice) here. The complex carb will be advantageous to your workout.
M4: Looks good.
M5: Looks good. You
could add another complex carb here, especially on days you work out.
M6: Add a good protein to this meal. A lot of us like to eat cottage cheese at night because of the slower digesting casien protein it contains. This is also a good place for something that contains fat like nuts.
Back on the subject of possibly eating too little, of course you want to lose bodyfat as quickly and efficiently as possible, but you need to be careful. I've been through the dropping calories too low/doing too much cardio thing before. It used to be very important to me to lose 2 lbs a week (because of the little "rule" about how much weight you can lose with the least likely chance of it being muscle). It's always backfired on me to think in such strict terms (I'd get significantly weaker and I'm certain I would lose more muscle than necessary), so be careful about getting stuck in the "how fast can I lose weight" mindset. I also feel like it has helped to make sure that I get about 1 gram of protein/pound of bodyweight daily, splitting it up pretty evenly through all meals. If I have to drop below a 40/40/20 split, protein will remain high the longest (so far this year, my cals have stayed so high I haven't had to worry about that, though).
Since it sounds like you're experimenting with the clean eating thing right now and don't NEED to drop weight fast, what I'd do is record the calories you'd normally eat for about a week (pizza and all)...or at least get a good, honest estimate if you've already begun eating clean. SLOWLY drop your calories from there. I wouldn't try to lose more than 2 lbs per week...even slower is fine, particularly if you find yourself getting stronger. You'll probably lose some water weight just from cleaning up your act the first week...so if you lose a lot more than 2 lbs right at the beginning of eating clean, I wouldn't worry about it. When you find an amount of calories where you are happy with the amount of bodyfat (as close to all bodyfat as possible
) you are losing, stick with it and only drop your calories again when you quit progressing.
You'll likely need to eat more than me since you are taller and weigh more, but as an example: I'm 5'4", have a desk job...I lift 4-5 times/week and don't do cardio on a regular basis. At around 146 lbs, I began losing weight eating between 2,100 and 2,300 calories/day (coming off of around 2,500/day...with many spikes at around 3,000/day...ouch! LOL). At around 140 lbs I stalled out a little and dropped to about 1,800 calories over about the course of a month. At 130 lbs, I was still eating 1,800 calories and so far, I'm still losing bf eating that amount. If you look at my bodyspace profile I've lost V-E-R-Y slowly. But I've also gotten stronger. It's taken me about a month longer than usual to lose about 20 lbs, but so far it's paid off. My point is not that you need to lose as slow as me...it's that you don't need to get in a hurry.
I'm always pretty long-winded. Sorry about that. LOL But I hope something in there helps!
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