Please critique my diet and workout program:)

My stats are: I'm 32 years old, 5'3" and weigh 150lbs.
Chest: 36D
Waist: 30
Hips: 36.5
Bicep: 12
Thigh: 22

I am not sure of my body fat %. I am also no stranger to weight training and working out. I've been doing it for years. I just seem to be having some difficulty losing my last 10-15lbs. I've gotten down to 140 before and I know that's a good weight for me but I'd like to push a little harder for 135. The stats above are current as of today. Last time I measured myself which was on 11/8 my waist was 31 and my thigh was 23. So I have lost an inch in both of those areas. But the scale isn't doing a thing. It won't budge. I know thats not everything, but shouldn't it be dropping some? Even my calories are at a deficit. My question is does anyone have any suggestions or advice on my current training and nutrition that I will list below?

Current Strength Training Workout is:

3 full body workouts 3 times a week.(I have been doing full body workouts for a year now. It has really changed my body composition but I'm not sure if its time to switch to something else or not) I train pretty heavy and I try to constantly switch things up, including my rep ranges and my weight.

Cardio:
2 high intensity sessions a week for 20-25 min, either on the elliptical or jump rope. Then I recently added 3 more 15-20min walks 3 times a week with my boyfriend around our block, which, yes it takes that long to walk around our block. There are lots of hills too. It's a tough walk. We live in the burbs. Am I doing enough cardio or should I do less?


As for my diet I was thinking about making a few changes but was looking for some feedback. I was thinking about adding protein to meal #1 and taking out the blueberries there. Then either keeping meal 2 the same or instead of the juice have my fruit there. Then for meal #3 eating 4oz. of protein, 1 cup of veggies and either 1/2cup of yam, or brown rice. Any thoughts on those changes?

Here is my current diet:

Meal #1 (Pre Workout)
coffee
1/2 cup blueberries
1/2 oatmeal measured uncooked
1 tsp. organic brown sugar
1 serving unsweetened almond milk (40calories 3g of fat)

Meal #2 (post workout)
1 scoop Protein Powder
4oz. trader joes very green juice

Meal #3
4oz. protein
1tsp. olive oil
1tbsp. balsamic vinegar
big salad (1 roma tomato, 1/2 cucumber, 2-3 cups of lettuce, 3 black olives, 1tsp. parmesan cheese, 2tbsps of croutons)
green tea

Meal #4
1 Activia yogurt
1Tbsp. natural PB

Meal #5
4oz. protein
A cooked veggie
Some salad with the same things in it as meal 3 but I make a large one for my family at dinner. (Between cooking and in the salad I use no more than 2tbsps. of olive oil. This would be split between 3 people)

Meal #6
I don't always eat this meal. It depends if I'm hungry. I may have 4 egg whites, or a square or 2 of 90% dark chocolate with some herbal tea with stevia. Maybe 2tbsp. of dream whip with sugar free jello.

Anyone? Does anyone have any constructive criticism?

Do you know what your total Cals and P/C/F break down are for your food? Enter it into something like fitday or livestrong and then it will be easier to give you constructive criticcism. :)

have protein at every meal. your cardio looks fine. to lose weight you have to eat at a deficit, what is your maintenance and how many cals are you eating per day right now? do you track your cals?

[QUOTE=kpettitt;412131111]Do you know what your total Cals and P/C/F break down are for your food? Enter it into something like fitday or livestrong and then it will be easier to give you constructive criticcism. :)[/QUOTE]

I know my total calories. I typically eat 1754. That is a 500 cal. deficit from my maintenance which is 2253. As far as my macros they are approx. 30P, 30F, 40C I think but don't quote me on that.

I hope that info. is helpful.

[QUOTE=IAMmotivated;412151371]I know my total calories. I typically eat 1754. That is a 500 cal. deficit from my maintenance which is 2253. As far as my macros they are approx. 30P, 30F, 40C I think but don't quote me on that.

I hope that info. is helpful.[/QUOTE]

Doesn't anyone have any thoughts or feedback?

You could try flipping your macros around. 40p/30f/30c works really well for me. I also cycled my carbs for a few months to kick my metabolism into high gear. Also, you can try to use cottage cheese or greek yogurt instead of the activa yogurt. It is high in sugar and you would get more protein from the other choices. It doesn't look like you have as much protein as you think to be honest. Add protein to every meal- I even put egg whites in my oatmeal instead of water some days. Cottage cheese and PB is Amazing together for your afternoon snack.
My days normally look a little like this: (keep in mind everyone is different, and I lift on an empty stomach at 4am)
*gym*
M1- protein shake- whey, soy milk, water, pumpkin
M2- Kashi go lean, 1/2 cup soy milk
M3- Cottage cheese or greek yogurt, apple, almonds
M4- 4oz lean meat, 1/2C brown rice, all the vegg I want
M5- Tuna wrap with 1tbsp EVOO Mayo
M6- 4oz lean meat, vegg
M7- *pre-bed* 2tbsp PB, Cottage cheese

I switch it up and sometimes if my lunch is bigger, I don't always eat the tuna wrap (or something else). I hope this helps! any other questions?

^^^yes.

also, bump your cardio up. do 3-4 days. i'm not sure what high intensity means for you...but keep them and up your total time to 30-45/session.

how long have you been eating at a 500 calorie deficit?

[QUOTE=IAMmotivated;411951791]My stats are: I'm 32 years old, 5'3" and weigh 150lbs.
Chest: 36D
Waist: 30
Hips: 36.5
Bicep: 12
Thigh: 22

I am not sure of my body fat %. I am also no stranger to weight training and working out. I've been doing it for years. I just seem to be having some difficulty losing my last 10-15lbs. I've gotten down to 140 before and I know that's a good weight for me but I'd like to push a little harder for 135. The stats above are current as of today. Last time I measured myself which was on 11/8 my waist was 31 and my thigh was 23. So I have lost an inch in both of those areas. But the scale isn't doing a thing. It won't budge. I know thats not everything, but shouldn't it be dropping some? Even my calories are at a deficit. My question is does anyone have any suggestions or advice on my current training and nutrition that I will list below?

Current Strength Training Workout is:

3 full body workouts 3 times a week.(I have been doing full body workouts for a year now. It has really changed my body composition but I'm not sure if its time to switch to something else or not) I train pretty heavy and I try to constantly switch things up, including my rep ranges and my weight.

Cardio:
2 high intensity sessions a week for 20-25 min, either on the elliptical or jump rope. Then I recently added 3 more 15-20min walks 3 times a week with my boyfriend around our block, which, yes it takes that long to walk around our block. There are lots of hills too. It's a tough walk. We live in the burbs. Am I doing enough cardio or should I do less?


As for my diet I was thinking about making a few changes but was looking for some feedback. I was thinking about adding protein to meal #1 and taking out the blueberries there. Then either keeping meal 2 the same or instead of the juice have my fruit there. Then for meal #3 eating 4oz. of protein, 1 cup of veggies and either 1/2cup of yam, or brown rice. Any thoughts on those changes?

Here is my current diet:

Meal #1 (Pre Workout)
coffee
1/2 cup blueberries
1/2 oatmeal measured uncooked
1 tsp. organic brown sugar
1 serving unsweetened almond milk (40calories 3g of fat)

Meal #2 (post workout)
1 scoop Protein Powder
4oz. trader joes very green juice

Meal #3
4oz. protein
1tsp. olive oil
1tbsp. balsamic vinegar
big salad (1 roma tomato, 1/2 cucumber, 2-3 cups of lettuce, 3 black olives, 1tsp. parmesan cheese, 2tbsps of croutons)
green tea

Meal #4
1 Activia yogurt
1Tbsp. natural PB

Meal #5
4oz. protein
A cooked veggie
Some salad with the same things in it as meal 3 but I make a large one for my family at dinner. (Between cooking and in the salad I use no more than 2tbsps. of olive oil. This would be split between 3 people)

Meal #6
I don't always eat this meal. It depends if I'm hungry. I may have 4 egg whites, or a square or 2 of 90% dark chocolate with some herbal tea with stevia. Maybe 2tbsp. of dream whip with sugar free jello.[/QUOTE]

You plan looks somewhat off balance and you need more protein. I think you need to cut a little more out of your calories. Try to keep a closer track of your numbers as sometimes estimating doesn't quite cut it. Each meal should consist of protein, a carb source and healthy fats...it's all about a healthy balance.

Try this for the next 4-5 weeks and see what happens. I wouldn't carb cycle or do refeeds at this point. I think cutting calories will work for now, then you can switch things up if you hit a plateau.

180 g protein
100 g carbs
53 g healthy fats

Total calories 1597

[QUOTE=kimm4;413497011]You plan looks somewhat off balance and you need more protein. I think you need to cut a little more out of your calories. Try to keep a closer track of your numbers as sometimes estimating doesn't quite cut it. Each meal should consist of protein, a carb source and healthy fats...it's all about a healthy balance.

Try this for the next 4-5 weeks and see what happens. I wouldn't carb cycle or do refeeds at this point. I think cutting calories will work for now, then you can switch things up if you hit a plateau.

180 g protein
100 g carbs
53 g healthy fats

Total calories 1597[/QUOTE]


Thanks so much Kimm for your help:) I really appreciate it:) Do you think I should add in more cardio and also when you say a carb source do you mean veggies too? Some people don't count veggies but I was just wondering if they should be included in that 100g? I was just curious because right now the only complex carb I'm eating is oatmeal and then fibrous ones which are my veggies.

[QUOTE=IAMmotivated;413511641]Thanks so much Kimm for your help:) I really appreciate it:) Do you think I should add in more cardio and also when you say a carb source do you mean veggies too? Some people don't count veggies but I was just wondering if they should be included in that 100g? I was just curious because right now the only complex carb I'm eating is oatmeal and then fibrous ones which are my veggies.[/QUOTE]

I never count veggies, but that's a personal choice. Why only oatmeal? You can have fruit, whole grain breads, cereals, crackers, potatoes, yams, rice, whole wheat pastas, etc...many good carbs to choose from. Keep variety in your diet so you don't get bored. :)

I think your cardio is fine, I would leave it alone.

[QUOTE=kimm4;413658561]I never count veggies, but that's a personal choice. Why only oatmeal? You can have fruit, whole grain breads, cereals, crackers, potatoes, yams, rice, whole wheat pastas, etc...many good carbs to choose from. Keep variety in your diet so you don't get bored. :)

I think your cardio is fine, I would leave it alone.[/QUOTE]

Thanks again Kimm:) I was only eating oatmeal because I was trying to keep my calories down and was counting all of my veggies in with my daily amount of 1754c. If I didn't count my veggies then using the number you suggested which was 1597 would be more than enough calories instead of 1754. I am going to definitely try the numbers you gave me:) Thanks again

[QUOTE=IAMmotivated;413685321]Thanks again Kimm:) I was only eating oatmeal because I was trying to keep my calories down and was counting all of my veggies in with my daily amount of 1754c. If I didn't count my veggies then using the number you suggested which was 1597 would be more than enough calories instead of 1754. I am going to definitely try the numbers you gave me:) Thanks again[/QUOTE]

The types of veggies you're eating have traces of carbs...nothing to worry about. Make sure you're counting the yogurt in your carbs as well.

no sugar.

You have been given good advice. Next you could change your resistance training workouts for more results.