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ShapeFit.com
Fitness discussion forum for bodybuilding, weight loss, diet and exercise.
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xinellum
Joined: 29 Jun 2007
Posts: 9
Location: California
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 Posted: Sun Jul 01, 2007 3:54 am Post subject: What do you think? |
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Hi...
I am a 23 year old female that is very much interested in losing body fat and gaining lean muscle. I am 5' 9" and weigh 144 lbs (just weighed myself :]). My scale says I have 29% body fat, (I know scales are not very accurate) I plan to eventually buy some calipers (I think that is what they are called). My goal is to reach low 20's, but ideally 20% body fat would be awesome. I am currently training for a half marathon that will be Oct 14.
So, I have been reading a lot of the posts on this forum and trying to absorb as much information as I can to come up with my own diet plan and here is what I have come up with:
Meal 1: 4 egg whites 1 yoke, 1 slice whole wheat toast w/ 1 serving
turkey, 1 small banana (fruit first of course :])
(wait 1 hour workout ... Should I do cardio before or after weight?l)
Meal 2: protein shake with banana
Meal 3: Large salad w/veggies, 1/2 c. cc, 1 slice ww bread w/ 1 serving
turkey
Meal 4: Kashi go lean cereal with 13g of protein/ serv. 1/2 c. 1% milk
Meal 5: 6 oz salmon (baked) 1/2 c. brown rice, 2 c. veggies (microwaved)
Meal 6: 1 c. ff yogurt with 1/4 c oat meal (or should I sub with flaxseed?
never really prepared flaxseed before but if it better then... duh)
so how well did I do? I am so excited for my feedback :] |
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Boss Man
Joined: 25 Nov 2006
Posts: 3546
Location: My site, (Steelmuscle), and anywhere else I feel like
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| Posted: Sun Jul 01, 2007 5:15 pm Post subject: Re: What do you think? |
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| xinellum wrote: |
Meal 1: 4 egg whites 1 yoke, 1 slice whole wheat toast w/ 1 serving
turkey, 1 small banana (fruit first of course :]) (okay)
(wait 1 hour workout ... Should I do cardio before or after weight?l)
Meal 2: protein shake with banana (okay)
Meal 3: Large salad w/veggies, 1/2 c. cc, 1 slice ww bread w/ 1 serving
turkey (Okay but don't need the bread)
Meal 4: Kashi go lean cereal with 13g of protein/ serv. 1/2 c. 1% milk (change this, Cereal might spike Bloodsugar too high, and unless it's first thing in the morning, or you just worked out, you don't need this happening regularly, as regular high Bloodsugar spikes when Bloodsugar is stabilised can lead to diabetes.)
Meal 5: 6 oz salmon (baked) 1/2 c. brown rice, 2 c. veggies (microwaved) (Keep Salmon to 3-4 OZ, I don't think you need 6OZ, Also have Rice or Veggies, don't mix them, as that's potentially giving you too many Carbs, just keep the Veggies or Rice carbs same amount)
Meal 6: 1 c. ff yogurt with 1/4 c oat meal (or should I sub with flaxseed?
never really prepared flaxseed before but if it better then... duh) (I'd keep the Carbs, unless you end up with sleep problems off Carbs, which most people don't, then no need to worry about it, just keep them lower than normal. Don't have Flaxseeds, the Fats content could make calories too high last thing, and you don't need calories as high as other meals when you're eating 1-3 hours pre-bed)
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xinellum
Joined: 29 Jun 2007
Posts: 9
Location: California
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| Posted: Wed Jul 04, 2007 5:52 pm Post subject: |
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Ok so how does this look?
Meal 1: Kashi go lean cereal 1.5 c (20g of protein). 1/2 c. 1% milk
(wait 1 hour workout)
Meal 2: protein shake with banana
Meal 3: Large salad w/veggies, 1/2 c. cc, 1 serving
turkey
Meal 4: 4 egg whites 1 yoke, 1 slice whole wheat toast w/ 1 serving
turkey, 1 apple
Meal 5: 4 oz salmon (baked) 1/2 c. brown rice,
Meal 6: 1 c. ff yogurt with 1/4 c oat meal (would it be ok to add berries here?) |
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swanso5
Joined: 16 Jan 2006
Posts: 6793
Location: melbourne, australia
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| Posted: Wed Jul 04, 2007 9:25 pm Post subject: |
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| Quote: | | (fruit first of course :]) |
let's get married
here's the deal with carbs....
if training in morn like you do this si what you want
meal 1 - moderate amount of carbs as is w/ cerial and fruit
train
meal 2 - 60% of the days ccarbs should come here and next meal so have shake and banana
meal 3 - this should be about 1hr later and contain the rest of your days carbs so if you want rice, bread, pasta or more cerial have it here with a solid protein source
all other meals should solid protein, veg and salad
don't forget healthy fats either |
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Boss Man
Joined: 25 Nov 2006
Posts: 3546
Location: My site, (Steelmuscle), and anywhere else I feel like
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| Posted: Wed Jul 04, 2007 11:35 pm Post subject: |
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| I like your changes. Yes adding Berries last thing is okay. Unless you get some sleep problems from eating them, which most people don't. I can't see you having a problem. |
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xinellum
Joined: 29 Jun 2007
Posts: 9
Location: California
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| Posted: Wed Jul 04, 2007 11:38 pm Post subject: |
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Ok, so here's is my newest version:
Meal 1: Kashi go lean cereal 1.5 c (20g of protein). 1/2 c. 1% milk
(wait 1 hour workout)
Meal 2: protein shake with banana
Meal 3: 4 oz salmon (baked) 1/2 c. brown rice
Meal 4: Large salad w/veggies, 1/2 c. cc, 1 serving
turkey
Meal 5: 4egg whites 1 yoke 1 serving turkey, 2 c. veggies
Meal 6: 1 c. ff yogurt with berries
I really appreciate all the help, thanks |
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swanso5
Joined: 16 Jan 2006
Posts: 6793
Location: melbourne, australia
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| Posted: Thu Jul 05, 2007 7:03 am Post subject: |
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| swap meal 4 and 6 for mine |
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Boss Man
Joined: 25 Nov 2006
Posts: 3546
Location: My site, (Steelmuscle), and anywhere else I feel like
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| Posted: Thu Jul 05, 2007 2:13 pm Post subject: |
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| swanso5 wrote: |
meal 2 - 60% of the days ccarbs should come here and next meal so have shake and banana
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Only possible problem there is, if someone eats say 2,000 calories a day, of which 50% is Carbs, that means 1,000 calories. So 60% is 600 calories, split over 2 meals, so someone then has to eat 75g Carbs in both meals.
That's like having 2 large Bananas and a small one, or 2.5 Large Baked Potatos.
Admittedly if you're having a Protein shake post-workout, that helps, but the following meal prevents the above highlighted problem.
Even if the person has 40% Carbs, 800 calories, that means 480 calories split over 2 meals, at 240, so that's still 60 Carbs, tha means in meal 3, 2 Large Bananas, Two Large Baked Potatos, which is presenting a problem, as that's not easy to get that high a Carb intake, especially as many Low GI sources are low Carb. |
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