**Emma Leigh**

[Sjade565]

Can you help me? I have noticed you giving other girls advice on different topics and I could really use some guidance. I am trying to figure out a good meal plan for myself. I am looking for help on what range of calories I should shoot for, what foods to eat when. I would like to encorporate the oats in and some fruit. Also, am I correct in thinking that most of my carbs should be right after my workout? I have followed so many "wrong" diets that I am so confused now as to which is the "right" way to lose the fat. I am not sure if you read my other posts --

I have been dieting on and off since I was 17 -- I am now 23. In college I put on about 25 lbs. I was up to 165 lbs (5'6") at my heaviest. I am now at 140 lbs (19% body fat), and my goal is 130-135 (my wedding in May 2005 is my goal deadline). I am having a really hard time with these last lbs.

I am looking for suggestions. I work in an office building Mon - Fri so it is difficult for me to bring things that need to be cooked (other than in the micro).

Another concern is that I am afraid that I am eating too little calories and that when I start eating more calories to "maintain", I might start to gain again. During the week, I would say that I stick to around 1300-1600 cals per day.

Mon-Fri

Workout 5:00 AM
7:00 AM MEAL 1: 2 egg whites, 1 whole egg, 2 tbsp low-fat cheddar cheese, veggies, 2 slices low-carb bread w/ 1 tsp low fat butter

10:00 AM MEAL 2: 3 low fat mozz stick

12:30 PM MEAL 3: 2 cups salad, 2 tbsp Light Done Right Kraft Dressing, 3 oz chicken (grilled)

3:00 PM MEAL 4: 2 tbsp of natural pb, 4 4" stalks celery

6:00 PM MEAL 5: Grilled chicken or pork or turkey burgers with 1-2 cup veggies

8:00 PM MEAL 6: 2 slices low carb toast with 1 tsp light butter

Sat-Sun (Sat is more of an off day, Sun I really try to stick to the plan)

Same breakfast
usually have handful of raw almonds for snack
Lunch: sandwhich sometimes, sometimes samples at Whole Foods
Dinner: spaghetti with lo-carb noodles and turkey meat, or chicken enchiladas with low fat cheese and refriend beans with non fat sour cream
or Fiance's "healthy" nachos with organic chips (weakness)
dessert bar or 2 cookies
maybe an alcoholic drink on a Sat

My work out routine is as follows (45 min total)

Mon - off
Tues - chest, shoulders, 20 min cardio
Weds - legs, 20 min cardio
Thurs - cardio - run 20 min, elliptical 20 min
Fri - back, bi, tri, 20 min cardio
Sat - cardio - run 20 min, elliptical 20 min
Sun - off


Any suggestions on how to lose these last 5 lbs would be great.I am open for any ideas!!! I know that you will prob say the weekends are my weak point -- do you have some suggestions of a weekend plan that allows for quick, easy on the go meals, and still allows for one cheat meal/day? Also, if you could give example meal plans that would be helpful too if you think my meal plans need help. PS -- I am not a big fish eater. Thanks!!!!!


Also, I looked at the meal plans in the journals so I have somewhat of an idea -- but maybe you can give me an example to go off of or something.

[Sjade565]

Ok -- so tell me if this is good or feel free to tweak if needed...


WORKOUT
MEAL 1: 6 egg whites, 1/2 c oats
MEAL 2: 1 scoop Isopure Whey Protein, 1/2 c oats
MEAL 3: 4 oz grilled chicken, 1/2 c brown rice, 1 c broccoli
MEAL 4: 1/2 c fat free cottage cheese, 1/2 c blue berries
MEAL 5: 4 oz chicken, salad with 1 tbsp Kraft light done right salad dressing

This seems like so much food!!! What if I can't eat it all?

Total: 1592
Fat: 22 194 13%
Sat: 4 40 3%
Poly: 4 38 3%
Mono: 5 45 3%
Carbs: 115 386 26%
Fiber: 19 0 0%
Protein: 225 899 61%

[imperfectly_lou]

No it isn't too much food at all.. I think I would die of hunger! :P

You need more fats - a min of 0.3g per lb of bodyweight, so 140lbs x 0.3 = 42g

You also need to add in a bit more carbs... try to bring the protein down and the carbs up to about the 150g mark. More fibrous veggies would be a better alternative to salad, and if you want salad, use olive oil and balsamic vingegar!

[Sjade565]

screwed up on the fitday -- this is the real one --

Total: 1158
Fat: 15 134 12%
Sat: 4 36 3%
Poly: 4 39 4%
Mono: 5 45 4%
Carbs: 111 361 34%
Fiber: 21 0 0%
Protein: 144 575 54%
Alcohol: 0 0 0%

So it looks like I still need to add more food. On this one I switched the salad to 1 c green beans.

Question -- If I cook with oilve oil this should help the fat ratio, right? Like cook the egg whites in olive oil or something??

[VanillaBean_21]

screwed up on the fitday -- this is the real one --

Total: 1158
Fat: 15 134 12%
Sat: 4 36 3%
Poly: 4 39 4%
Mono: 5 45 4%
Carbs: 111 361 34%
Fiber: 21 0 0%
Protein: 144 575 54%
Alcohol: 0 0 0%

So it looks like I still need to add more food. On this one I switched the salad to 1 c green beans.

Question -- If I cook with oilve oil this should help the fat ratio, right? Like cook the egg whites in olive oil or something??

You need a lot more calories and fats!

Measure the olive oil before you use it then add the calories to Fitday

[Sjade565]

Ok -- second try --

5:00 AM WORKOUT
6:45 AM MEAL 1: 1/2 C oats, 1 scoop Isopure whey protein
9:30 AM MEAL 2: apple, 2 tbsp natural pb
12:00 PM MEAL 3: 4 oz chicken, 1/2 c brown rice, 1 c broccoli
3:00 PM MEAL 4: 1/2 c ff cottage cheese, 1/2 blueberries
5:00 PM MEAL 5: 4 oz chicken, 1 c veggies (green beans, etc)
7:30 PM MEAL 6: 2 slices whole wheat bread, 1 tbsp pb
9:00-9:30 PM Sleep

Total: 1480
Fat: 44 397 28%
Sat: 10 89 6%
Poly: 12 107 8%
Mono: 19 168 12%
Carbs: 144 460 33%
Fiber: 29 0 0%
Protein: 139 555 39%


Should I change the whole wheat bread to 1/2 c oats? Would that be too close to bed for so many carbs? Please critique!!

[Laurie]

Oats would be better than whole wheat bread, in my opinion.

I am also 5'6"/largeboned and 172 right now. Dropped over 75lbs in the last two years lifting freeweights/changing diet to get there. But after being 245, and more, for 33 years....still feels good and can live with it. Would be nice to get down to 165 or even 155. But at 53 years old, I have no driving need right now.

Been 175 for the last six months so I know it's diet for me.

[imperfectly_lou]

Looking better but I think you can make a better choice for Meal 6 - another 1/2 cup of cottage cheese with a small serving of walnuts or almonds would be better. If you really want to keep the bread, switch meals 4 and 6.

Ok -- second try --

5:00 AM WORKOUT
6:45 AM MEAL 1: 1/2 C oats, 1 scoop Isopure whey protein
9:30 AM MEAL 2: apple, 2 tbsp natural pb
12:00 PM MEAL 3: 4 oz chicken, 1/2 c brown rice, 1 c broccoli
3:00 PM MEAL 4: 1/2 c ff cottage cheese, 1/2 blueberries
5:00 PM MEAL 5: 4 oz chicken, 1 c veggies (green beans, etc)
7:30 PM MEAL 6: 2 slices whole wheat bread, 1 tbsp pb
9:00-9:30 PM Sleep

Total: 1480
Fat: 44 397 28%
Sat: 10 89 6%
Poly: 12 107 8%
Mono: 19 168 12%
Carbs: 144 460 33%
Fiber: 29 0 0%
Protein: 139 555 39%


Should I change the whole wheat bread to 1/2 c oats? Would that be too close to bed for so many carbs? Please critique!!