average food intake.....Please advise

[krissytool]

Hey everyone......Ive recently lost 33kgs and have hit a major plateau! Havnt shifted any weight for over a month, I totally understand this is normal but I just wanted to double check dietary habits. If you have any advice I'll be more than appreciative.

This is what Id typically have on average per day:

Breakfast 8am-

-Multivitamin
-2x Organic Weetbix with skim milk and a banana
OR -2x poached eggs on multigrain/wholemeal toast

Snack 10.30am-

-Yoghurt, low fat and low sugar
OR -Muesli Bar

Lunch 12.30pm-

-Tuna with mixed salad
OR -4x Multigrain Crackers with ham, cheese, spring onion and avocado

Snack 3.30pm-

-Fruit / usually an apple or a few kiwi fruit
OR- Diced fruit salad tub

Dinner 6.30pm-

-Chicken breast with steamed veggies
OR - Steak and steamed veggies
OR - Steamed fish with a side salad etc

I drink at least 3 litres of water per day, no tea, coffee, soft drinks.....purely water. I also dont drink alcohol.

I dont have cheat meals and when I eat out its never anything greasy or deep fried....always fresh and healthy.

I exercise at the gym for 1 hour sessions, minimum of 5 times a week. 3 of those sessions will incorporate weights.

Is there anything I should change? I feel like im constantly eating!!! Am I eating the right things?

[fit-fanatic-2025]

Why the same post 3 times?? Did you think we would miss it..

[fitoverforty]

guess is she probably kept getting the "error" page and tried reposting. It is frustrating, especially for new members who don't know to just ignore that error. They keep thinking their post didn't go.

Losing over 70lbs. is quite an accomplishment, congrats on that!

I'm no expert in the food department. Your foods look good, maybe a few tweaks here and there.
Instead of the multi grain crackers you could do a romaine lettuce wrap with the ham, onion and avocado - leave off the cheese.
Eat the fruit snack (apple) earlier in the day, and have a protein snack at 3:30 - maybe a boiled egg?

Maybe you need to either increase the intensity of your workouts (do some tabata or HIIT intervals) or duration - switch it up or try to incorporate something new, our bodies get used to the same thing after a while and adjust accordingly.

You've done a great job so far, keep going and good luck to you!

[fit-fanatic-2025]

I didn't have time to read your post really well (while working).

congratulations on the weight loss!!

[krissytool]

Yes Im sorry about the multiple posts....I kept getting the error message and kept trying it again, obviously I should have checked whether it was actually posted or not.....sorry guys!

Thats for the advise....Ill try the protein later on in the day.

I usually dont get to the gym until 7.30pm, Is it too late to consume a protein shake 30mins after work out? It would be 9pm then and try not to eat after 7pm

[Boss Man]

No apologies necessary .

No the shake consumption time you mentioned would be fine. A soon after is better, but when you said is perfectly okay. If the body needed the Protein then it would use it, or as much as was feasible.

[AZFitnessGuy]

wow first you are eating well, try having a bigger breakfast, the hardest thing i have is convincing a client you need to eat more to lose weight, otherwise your diet seems very good, what % are you now? Can you increase your cardio some more? try to go smaller on dinner if you are not looking to build muscle, what time do you go to sleep? How about no carbs up to 3 hours before bed time? You've done well, dont get discouraged and keep up the good work.


-Joe
Personal Trainer/Firefighter
http://fitnessfromgroundzero.blogspot.com/" onclick="window.open(this.href);return false;
http://fitnessfromgroundzero.blogspot.c ... ments.html" onclick="window.open(this.href);return false; (4 diet strategies to start now)

[Boss Man]

Yes, it's amazing how many people eat better, than also eat too few calories and struggle to lose weight. Then struggle with the conecpt of eating around 60-75% more calories than 1,200 a day, coupled with their exercise.

An understandable human response to better eating, but a hurdle to overcome nevertheless.