ShapeFit.com

[katiesuarez]

I was wondering if someone could critique my diet/exercise regimen and tell me if I need to make any changes. I am 5’10” and 141 pounds. I would like to lose a few pounds of body fat and build up my muscles a little more. I keep a daily journal of my diet and exercise. Here is a sample day:

Day One:
• 5:00AM: 1 jar of Beech Nut apricots, pears and apples baby food, 8oz cup of coffee, and ⅓ cup powdered milk.
• 6:00AM: cardio workout( I either run for 5 miles, use a stationary bike with high resistance for 1 hour, or I bike outdoors for approximately 80 minutes)
• Immediately after exercise: 1 scoop of Optimum Nutrition soy protein mixed with 8oz skim milk
• 8:30AM: banana, clif bar and 4 fish oil capsules (4800mg)
• 11:00AM: 3 cups lightly steamed broccoli with lemon juice, 1 can of solid white albacore tuna, 1 slice of nonfat cheese and 1 organic whole wheat pita
• 2:00PM: 2 6oz containers of nonfat, lite yogurt mixed with ¼ cup of ground, organic flaxseed
• 6:00PM: 4oz chicken breast, ¼ cup quinoa seasoned with cumin, 1 cup sweet potatoes
For the total day, I am getting 1,829 calories, 145 grams of protein, 29 grams of fat and 45 grams of fiber.

Some days, I get as many as 2500 calories. Sometimes instead of broccoli, I eat 3 cups of cooked spinach with chopped tomato and lemon juice or 3 cups of green beans with chopped tomato. Instead of tuna, I sometimes eat wild caught salmon or 1 cup of lentils or black beans mixed with olive oil, cumin and lime juice. I sometimes substitute the quinoa for tabouleh (burghol) or whole-wheat pasta. Instead of chicken breast, I might have 1 whole egg and 4 egg whites with a slice of nonfat cheese. Occasionally, I eat lamb. I am not a fan of red meat and I never eat pork (cannot stand the stuff). Sometimes I substitute the banana for 1 cup of pumpkin mixed with cinnamon or 2 cups of fresh berries (blackberries, blueberries, strawberries and raspberries). Also, I drink a gallon of water each day, sometimes a little bit more. I never drink soda and I very rarely drink juice. I hardly ever add salt to anything. I like to use fresh garlic (good for the immune system), spices and herbs for seasoning. I use only olive oil (except when I am baking for holidays) and I never fry anything. I don't eat anything with hydroginated oils.

I do strength training every third day (two days cardio, one day strength). I tend to eat more on my strength days. On those days, I use whey protein instead of soy (I am not sure if this makes a difference). I do full body workouts. I have three different exercises for my triceps. I do squats, crunches, reverse abdominal crunches, bridges, leg-pulls and all kinds of stretches. I am going to start adding lunges. I finish off with 15 minutes on a rowing machine.

So, what am I doing wrong? Any advice would be most appreciated.

[Heather Z]

Katie,

It sounds like you really have a good plan going. You train hard,
you eat right. Kudos to you!
From my personal standpoint and what has worked best for me,
I don't eat any starchy carbs in my last meal of the day. I only
eat fibrous carbs then, such as broccoli, spinach, etc. Some people
may not agree with me, but that works for my metabolism.

Keep it up - I bet you look fab!

[katiesuarez]

Thanks Heather.

[Heather Z]

You are most welcome!
By the way, I'm with you on the meat thing. Pork grosses me out....LOL

I have never eaten pumpkin.....is it good? (well, except for in the
pies when I was a kid)

[katiesuarez]

Pumpkin is similar to sweet potatoes. It's a really good source of potassium and vitamin A. I like it unsweetened with cinnamon and nutmeg.

[Heather Z]

Pumpkin sounds really good. Dumb question though: how do you
buy it, I only see them in produce sections this time of the year,
I can't remember if the canned pumpkin is already sweetened, and
I don't eat much if anything out of a can...lol

[katiesuarez]

You can buy it unsweetened in a can. The grocery store I go to has it in the baking aisle.

[Heather Z]

Thanks Katie, I will have to try it!