help with my diet

[Kristih2002]

DIET:
Breakfast
1 wheat english muffin
1 egg
3 egg white
2 slices turkey

--p--c--f--
26\28\6

Post Work Out
1 c milk
1/2 sc whey

--p--c--f
20\13\1

Lunch
1 Can Tuna
1 hard boiled egg (no yolk)
1 tbsp light miracle whip
2 slices whole grain wheat bread
1 light/ff yogurt

--p--c--f--
43/39/6

Dinner
4 oz chicken

--p--c--f--
24\0\2

TOTALS:
--P---C---F--
113/73/15



This is usually about what my diet looks like everyday.

I am getting ready for spring break is in less then 8 wks. I want to know what i can do to improve or help out my diet, or if it is looking good enough for the next 8 wks.

Usually I eat eggs for breakfast, Tuna for lunch and Chicken and whole grain pasta for dinner.

Also my calories run about 1300-1500 a day.

[slaydox]

Are you trying to loose weight for spring break?


Get some carbs in at dinner and some veggies, lots of veggies your diet lacks in veggies.
also try to get a meal in before bed preferably Cottage cheese and some kind of fat to help you last through the night.

[Kristih2002]

Originally Posted by slaydox

Are you trying to loose weight for spring break?


Get some carbs in at dinner and some veggies, lots of veggies your diet lacks in veggies.
also try to get a meal in before bed preferably Cottage cheese and some kind of fat to help you last through the night.

Yes i am still trying to lose weight for spring break. I usually eat whole grain pasta w/ broc and peas in my pasta w/ my chicken at dinner.

Before bed i will have a protein shake with natural peanut butter especially if i go to the gym in the evening.

[justanothagirl]

ahhh nevermind. i didnt read the part under your diet.. looks good. add some more fats.

[Kristih2002]

Originally Posted by justanothagirl

is there a reason why you are getting in less than 900 calories a day even while working out? and your macros are messed up... carbs and protein should be equal or carbs should be higher, fat should be at least 10% in grams (or 20% in calories) from daily intake.

right now its p/c/f = 53/34/14

that's messed up

uppen your calories and fix your macros. keep it clean. MORE VEGGIES. i don't see any veggies. none.. personally i dont like them but i cram them in anyways. have some!

have at least 300 grams a day.. i have like a kilogram of them daily.

Usually if it's a weekend i tend to eat less b/c I am not up as early as the weekdays and I am running all around town doing errands and am not at home much. I know it's not a good excuse but it's the truth. Other days I am not as hungry. I know I need to eat more and keep my calories at about 1300 a day.

[slaydox]

Originally Posted by Kristih2002

Yes i am still trying to lose weight for spring break. I usually eat whole grain pasta w/ broc and peas in my pasta w/ my chicken at dinner.

Before bed i will have a protein shake with natural peanut butter especially if i go to the gym in the evening.

If your using whey, i wouldnt recommend it. Whey absorbs super fast in like 30mins. You want casein. Its a slow digesting protein found in dairy so maybe mix your shake with some skim milk and add the pb in there to? that way your getting some slow digesting protein with some fat. Cottage cheese would be best though

[justanothagirl]

1300 calories a day is actually kinda low for someone who exercises daily and is active all day. 1500 would be better for you.

[Kristih2002]

Originally Posted by slaydox

If your using whey, i wouldnt recommend it. Whey absorbs super fast in like 30mins. You want casein. Its a slow digesting protein found in dairy so maybe mix your shake with some skim milk and add the pb in there to? that way your getting some slow digesting protein with some fat. Cottage cheese would be best though

Yes that is usually what i do. I have both fast and slow digesting protein that i mix in with skim milk and natural peanut butter to make the shake. In the morning i use oats and sometimes a banana as well.

[slaydox]

Yea then your on the right track, keep it up!

Btw...you live in supermans home town! lol *couldnt resist* =D

[Kristih2002]

I have lost about 18 lbs total since nov. And have a hard time losing the weight like I did the first month (which i lost 12 lbs)

I am goin to try to bump up my cals to 1400-1500 a day

[Kristih2002]

Also what are some good snacks?

usually i bring a light ff yogurt or 1/4 c mixed nuts?

[Kristih2002]

thanks for the help