Am I Eating right??

Hi guys, just after some feedback as to assess whether I am eating enough??
Trying to lose 4-5 kgs, but mainly interested in reducing body fat and putting on muscle to tone.
I am a female 175cm and weigh 72kg currently. Do weights twice a week and cardio 4 days.

Typical day:-

Breakfast:-
Glass OJ
2 slices wholegrain toast with vegemite

Morning Snack:-
Banana
Apple

Lunch:-
95g can tuna
Pear

Afternoon Snack
175g tub low fat yoghurt

Dinner:-
200g of Chicken, Fish or Red Meat
Steamed vegies such as carrots, corn, pumpkin etc.

Sometimes eat nuts during the day as well as drinking plenty of water.

Food

from my quick count your getting about 152g / 608cals of carbs, 90g / 360cals protein and 20g / 180cals of fat for a grand total of 1100 odd cal's a day which is:

a) to little for fat loss as your body isn't gettying enough food to barely sustain itself so it won't draw anything from your fat reserves as it thinks it's in a constant "famine" and will hold onto it for all it's worth and;

b) to little for muscle growth for the same reason above

so we want more food but gradually and plenty more protein and less carbs..your at about 55% carbs, 25% protein and 20% fat which should be about 30c, 40p, 30f respectively

Training

you should switch your training to 3 wts and 2 cardio's a week with a walk on the other 2 days

mon / wed / fri - wts
tue / sat - sprints
thu / sun - walk

god it's windy today

www.uponlinetraining.com

Soooo to go a little further with Swanso's advice maybe try something like this:


Typical day:-

Meal 1:
banana (do this instead of juice... often juice has sugar and other stuff added to it and not as much fiber as fruit)
2 slices wholegrain toast with vegemite
4 eggwhites, 1 whole egg

Meal 2:
1/2-1 cup ff cottage cheese
Apple
1/2 to 1 serving of almonds

Meal 3:
95g can tuna
green veggies

Meal 4:
175g tub low fat yoghurt (this is ok but I would consider taking it out as yogurt tends to have quite a bit of sugar. If you are going to have it I would add veggies and healthy fat here.. and possible add more protein)

A better option for you here would be something like: grilled chicken breast, veggies, 1/2 avacado. This is lower in sugar, higher in protein, higher in healthy fats, and higher in fiber.

Meal 5:
200g of Chicken, Fish or Red Meat
Steamed vegies such as carrots, corn, pumpkin etc... I would actually stick to green veggies as much as possible as these options are higher in carbs and sugars. Corn and carrots are ok occasionally but I definitely wouldn't eat them as my primary source of veggie. Better options would be things like: Spinach, brocolli, asparagus, mushrooms, tomatoes, zucchini, cucumbers.

Meal 6 (depending on what time you eat meal 5 and what time you go to bed... if you eat meal 5 say at 6 oclock then don't go to bed until 11 you'll definitely want another meal before bed): lean protein and veggies

Notice that I changed your listing of breakfast, lunch, dinner, and snacks to meal 1-meal 6. Think of every time you eat as a meal and focus on getting a balance of lean protein, healthy fat, and carbs. For your early meals, it is best to get the carbs from things like fruit and whole grains and in the afternoon its best to get the carbs from fibrous veggies. Good sources of healthy fats include things like nuts, avacado, olive oil, coconut oil, flax...


Make sense?

Hope this helps.

Cassie

Thanks for the advice guys.