Quote:
Originally Posted by mommyfisc
i am a stay at home mom i cook... i make homemade bread pasta tortillias bagels i hate fried food i love almost everything ...over the summer my diet consisted of mostly boneless skinless chichen and tuna fish and salmon broiled with pesto or just herb spices some brown rice or occasional noodles spinach or sweet potatoes or whatever the rest of the family was eating....i try to eat less veggies and more protien one of my favorite snacks is 1/8 cup rice with one can tuna and a teaspoon of hot sauce or italian dressing i like this either hot or cold and could live off it i tried eating egg whites for breakfast but it was like 3 whites and one chicken tenderloin with spicy stuff on it......it didn't fill me up i am always so hungry by like 10 am.....sorry to go off i eat healthy never out and never fast food i hate pop and once a month i overindulge in brownies and other chocolate.... only a few days a month and usually all in a row....i drink alcohol probably 7 drinks a month and i am quitting smoking i smoke two cigs during the day and after the kids are in bed i smoke more with hubby..... i discovered rebounding as the only cardio i think is fun and i actaully break a sweat after 12 mins i do this 4 days a week for about 25 mins sometimes i use wieghts while rebounding .....i have only lifted wieghts 3 times in the last 2 months and 2 of those times were in the last week..... look forward to your response
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You're not trying to avoid carbs are you? I just ask because you mentioned only using an 8th of a cup of rice in a snack and the breakfast that left you hungry was only protein. I would try to stick to whole carbs as much as possible (limit breads, pastas, tortillas or bagels...even the homemade ones). You should eat LOTS of veggies...so don't try to eat less of those! Making sure you get carbs and fats in your diet will help keep you from being hungry and ensure continued success instead of short-term success.
BFL will give you some good guidelines. What the program would LIKE for you do do is have 6 meals a day with a serving of a protein source (lean meat, cottage cheese, eggs), carb source (oats, brown rice, sweet potato) and at least one serving of veggies at every meal. At the very least, they want you to have 3 meals and 3 protein shakes (the program was created by the founder of EAS which sells supplements...go figure
). The only thing I'm not wild about with BFL is people can go TOO low fat on it. So I would make sure to have some nuts, avacados, salmon...things that are good representations of healthy fats in your diet if you choose to check out BFL.
Since I'm not really sure what you eat for every meal you can expand upon an idea like this:
Breakfast:
1 cup egg whites (scrambled with veggies and/or salsa)
1/2 cup oats (maybe mashed with banana and cinnamon if oats are too boring for you)
Snack:
4 hardboiled egg whites and one hard boiled egg (with whatever you want to spice it up)
1 sweet bell pepper (or slice up a couple of colors for visual interest...LOL)
Lunch:
That tuna snack you like so much, but make it with 1/2 cup brown rice and serve it with or over a mixed veggie salad that's based on spinach or spring mix (no iceburg lettuce...go for nutrients).
Snack:
6 oz tilapia--or that spicy egg and chicken tenderloin you mentioned
1/2 small avocado (sprinkle both with black and cayenne pepper)
Dinner:
4 - 6 oz lean meat (beef, chicken, turkey) or salmon (for EFA's)
Small sweet potato
Steamed veggie of your choice
Bedtime snack:
1 cup cottage cheese
1 oz of your favorite nut or tablespoon of nut butter
That's pretty much how I've been eating lately and I'm digging it. Of course, adjust cals as needed. Keep them as high as you can for as long as you can. If you have a particular macro breakdown you decide to try, adjust that as well (the above is probably pretty close to a 40/30/30 breakdown without having to make any huge adjustments). Make sure to track what you're eating on fitday or a similar site. I'm not sure what problems you're having with fitday but it DOES allow you to change amounts. You can even store specific brands of foods you eat a lot of so that the cals and macros are more accurate. Have you registered? If not, maybe that's why you're having problems.
Losing a pound a week is a pretty good rate to attempt to save muscle while making measurable progress to stay motivated at the same time. Another way to preserve muscle so you'll look defined and not be just a smaller version of squishiness...LIFT WEIGHTS. Yup...you need to get into the habit of doing that about 3 times a week. That's really all it takes.
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