Another Critique My Diet Request...

[CountryBlonde]

I was hoping you guys could look over my diet. Just want to make sure I'm doing things right.

Thanks in advance!!!! I know ya'll get asked to do this all the time!

M1:
1 Whole egg
2 egg whites
1/4 ff cheese
onion and red bell pepper
3 slices canadian bacon
1 tsp olive oil

M2:
Zuchinni
4oz Chicken
1 tsp olive oil

M3:
WW Bread, ham, onions, and peppers
1 Cucumber with balsamic vinagerette

M4:
Special K Protien Bar (in class. only easy thing to eat)

M5:
WW Bread, turkey, peppers, ham, cheese, and lettuce

M6:
2 Yellow Squash
4 oz Chicken
1/2 cup ff cottage cheese
1 tsp olive oil

Fitday.com says this is 1539calories. Does that sound right? Feels like a whole lot more=)

I lift weights Mon, Wed, and Fri. Cardio Tues, Thurs, and Sat.
Goals: to lose fat and build muscle

[Miranda]

looks pretty good to me . . . what are your stats?

unless you're a beginner, it is pretty difficult to build muscle and gain mass at the same time.

[CountryBlonde]

Not looking to build mass just yet! I need to lose some fat first. I'm probably looking @ about 15-20lbs of fat loss. However, I threw out my scale b/c I decided the #'s just mess with my head. I'll figure my goal out when I get there=) oh.....5'4" 157lbs size 9.....would like to be back down to a 3-5 with visable muscle

[Miranda]

Originally Posted by CountryBlonde

would like to be back down to a 3-5 with visable muscle

well, you need the muscle first for it to be visible . . .

you could start calorie (and carb) cycling. don't eat the same calories every day - you will plateau on it sooner. eat more on training day and less on rest days and use the weekly average as a gauge. i'd also increase them a notch - maybe to 1700-1900 on average. also, when you lose weight, your calories need to go down too.

[Mrs_Muscles]

Originally Posted by CountryBlonde

Not looking to build mass just yet! I need to lose some fat first. I'm probably looking @ about 15-20lbs of fat loss. However, I threw out my scale b/c I decided the #'s just mess with my head. I'll figure my goal out when I get there=) oh.....5'4" 157lbs size 9.....would like to be back down to a 3-5 with visable muscle

Good for you. I haven't managed to completely ditch the scale... but I only use it once in a while kinda as a gage and out of curiosity. I just go with what I see in the mirror and how the clothes are fitting.

[CountryBlonde]

Originally Posted by Mrs_Muscles

Good for you. I haven't managed to completely ditch the scale... but I only use it once in a while kinda as a gage and out of curiosity. I just go with what I see in the mirror and how the clothes are fitting.

It wasn't easy!!! I kept lying to myself and acting like the #'s weren't bothering me, but every morning I would jump on it and that # would set my mood for the day. I know in my head that its normal to flucuate, but seeing that number go up is still depressing!

I think I'll weigh myself @ my parents once a month, but I'm gonna go by what the mirror says for a daily measurement.

[Mrs_Muscles]

Originally Posted by CountryBlonde

It wasn't easy!!! I kept lying to myself and acting like the #'s weren't bothering me, but every morning I would jump on it and that # would set my mood for the day. I know in my head that its normal to flucuate, but seeing that number go up is still depressing!

I think I'll weigh myself @ my parents once a month, but I'm gonna go by what the mirror says for a daily measurement.

Yeah, once a month is probably enough. You could take some measurements and update those every couple weeks to a month as well. That's what I've been meaning to do, but just haven't gotten around to taking the time... gee, read a few less posts here and I might just have made the time to take some measurements! lol

[FiTMuscles]

Sample Meal Plan (Off-Season Diet)
7 a.m.: 1/2 cup oatmeal and protein shake
10 a.m.: 8 oz. nonfat cottage cheese and an apple
1 p.m.: 5 oz. chicken breast, whole wheat tortilla, veggies, salsa
4 p.m.: protein shake and handful of almonds
7 p.m.: 5 oz. steak and large salad

Sample Meal Plan (Contest-Prep Diet)
7 a.m.: 1/2 cup oatmeal and 6 egg whites
10 a.m.: 4 oz. ground turkey, 1/2 cup yam, and 1 cup green vegetables
1 p.m.: 4 oz. chicken breast, 1/2 cup brown rice, and 1 cup green vegetables
4 p.m.: protein shake
7 p.m.: 6 oz. orange roughy and 2 cups green vegetables

[polinutrigirl]

Get Kashi bars instead of Special K.

[girl81]

I think your diet looks very clean.

For myself, I avoid bars b/c they are too overproccessed and contain sugar. I would personally replace that with some turkey jerky or a piece of string cheese as either is convenient for classroom setting. If you dislike your classmates, go with tuna or hb eggs.

[CountryBlonde]

Originally Posted by girl81

I think your diet looks very clean.

For myself, I avoid bars b/c they are too overproccessed and contain sugar. I would personally replace that with some turkey jerky or a piece of string cheese as either is convenient for classroom setting. If you dislike your classmates, go with tuna or hb eggs.

Lol, I might try the tuna @ work!!!

[bellaone1965]

Love the choices .. you have made .. what do you think about Zones bars for a snack ?

[CountryBlonde]

Originally Posted by bellaone1965

Love the choices .. you have made .. what do you think about Zones bars for a snack ?

Thanks!

Do Zone Bars have less fat? The only ones I've ever tried are the Special K, but after seeing the amount of sugar and fat in them I think it's best to switch up.

I also liked the string cheese idea, but I want something that feels me up a bit more and has a substantial amount of protein.

[litlfalafelgirl]

Originally Posted by bellaone1965

Love the choices .. you have made .. what do you think about Zones bars for a snack ?

i like lara bars - they are completely free of additives, just ground fruit and nuts, no added sugar or anything, but pretty low in protein (about 4 g) if you are looking for a sup. bar. I don't really eat those. but i do like luna bars which generally have 10g protein.

[CountryBlonde]

Originally Posted by litlfalafelgirl

i like lara bars - they are completely free of additives, just ground fruit and nuts, no added sugar or anything, but pretty low in protein (about 4 g) if you are looking for a sup. bar. I don't really eat those. but i do like luna bars which generally have 10g protein.

Going to the store today...will have to give those a try!

[Rodzilla]

it looks pretty good, but i would like to see the actual amounts weighed out, since you are a begginer i am assuming it is VERY possible to add lean body mass while reducing body fat, the special k bars arent the greatest, i would look in to bringing something like almonds to class.

[sparky141978]

I stopped eating the Kashi bars and switched to the EAS BFL shakes and the EAS bars (2g of Sugar). Whole foods are obviously better but I would have to bring a giant cooler to work for 6-7 whole food meals everyday. Thoughts on the EAS bars?