Hi All,

I would really appreciate some feedback on my diet. I have started in September 2007 at 210 and went down to 172 to date, so its a 38 pound fat loss Then i sort of stopped loosing weight and probably due to my weekend cheat meal going over board so I decided to stop this and have no cheat meal and the result will be my reward

So here are 3 days of my diet for this week:

Tuesday
Br: 3 boiled egg whites 49cal, frankfurter (2) 284cal, tomato 19cal
Snack: low fat yogurt 127cal
Lunch: green beans cooked no salt 44cal, chicken fillet grilled small 160cal
Snack: 10 almonds 200cal
Dinner: spinach 13cal, tomato 19cal, chicken fillet 200cal, lemon juice 20cal
TOTAL: 1135cal burned around 500cal did full body workout this morning
Its so hard to get up earlier for that, but so worth it

Wednesday:
Br: 2 egg whites 34cal, 2 frankfurters 284cal, curry beans 77cal
Snack: non fat yogurt 90cal
Lunch: green beans 40cal, chicken fillet grilled 200cal
Snack: 4 plums 172cal
Dinner: spinach 20cal, red pepper 24cal, chicken fillet grilled 200cal
Snack: 20 almonds 250cal
TOTAL: 1391cal
Full body workout for an hour burned 600cal

Thursday:
Br: 2 egg whites 34cal, 2 frankfurters 284cal, tomato 24cal
Snack: non fat yogurt 90cal
Lunch: broccoli 50cal, cod fillet baked 210cal
Snack: 2 apples 162cal
Dinner: mixed greens salad with low fat dressing 106cal, salmon fillet broiled 280cal
Snack: 2 carrots 63cal
TOTAL: 1303cal

Also I walk to work every morning and back home takes me 2 hours in total I thinks its about 200cal burned?

I want to bring in some protein shake in my diet I don’t think I have enough of protein, but don’t know when to take it in the morning after workout or in the evening?

I try to use less salt and no sugar or pastry. I'm 26 years of age and 5'2". My goal weight is 120 by July 2008 hopefully

Sorry for long post and thanks for reading

Hey Ican,

Your diet is good, but it could be improved upon. (That's what I'm here for )

I like the way you are eating 6 small meals a day. Good Job!

Try to structure your meals so you are eating more fibrous carbs at every meal.

These can be vegetables or whole grains. Make sure that the carbs you're eating have 2-3 g of fiber per 10g of carbs.
Fiber will help you feel fuller faster which is always good.

I recommend you use a meal plan I call the 40-40-20


40% of your daily calories come from protein
40% of your daily calories come from carbs
and 20% from fat.

I would also suggest a multi vitamin too.

What does your weight training or exercise program look like?

And if you have anymore questions feel free to ask!

Jonathan

thanks for your reply and advise loseDaW8Masta

Currently i have been doing resistance training with dumbbells 10lbs in total. I have a weight training dvd by Jari Love Slim & Lean I found it good for me. Consists of Deadlifts, lateral rise, dumbbell row, hammer curl, dumbbell row and curl. for abs I do some ball crunches and bicycle.

I do all of this every morning for an hour and have a rest on sunday and my cardio is power walking every day for 2 hours.

I believe my worst enemy are weekends, when I would study for my exams get bored and feel sorry for myself and would decide to treat myself to something tasty like ice cream or fruit danish and go overboard or worse when I go out with my mates for a few drinks I would come home I eat anything I see in a fridge and usually all the crap food from my housemates shelves as I would have only veggies and fruit on mine)

I like your diet too icandothis. The calorie allocation is a bit questionable at times - but is in the right bracket

I would add a lot more fibrous vegetables - create a variety for yourself.
Protein intake is definitely ok, but don't forget that meat and dairy are not the only protein sources - and not necessarily the best ones either.

Beans and lentils are also very good for you.

Anyway, I would also say you burn a lot more in a 2 hr power walk that 200 cal. Your exercise routine seems fine too.

So I guess I just have to tell you that it sounds like you made the right diagnosis for yourself (generally speaking).

You should try and create a solution for yourself for the week ends. Confine your free meal to one meal on Saturday and one on Sunday maximum. But don't forget that alcohol is one of the biggest culprits!

A general rule I have created for myself is not to eat when I'm intoxicated. Because it is virtually like trying to fill a bottomless pit... you end up eating 3 times the calories that would have usually 'done the trick'.

If I am starving after a night on the town, and I absolutely have to have something, I'd opt for a small bowl of cereal (and I mean small). Cereal is the lesser of a few evils and fills the tummy up long enough for you to get to bed.

Creating this habit didn't happen over night though. But if you do it 3 - 4 times you'll start to like the fact that you can just look after yourself.

I guess a much better solution to that is to drink only to a point where you don't lose control

Lastly - and I can see you already know this - try have the healthier alternatives to things if you must binge. There's a diet or light version of just about every food-kind out there. Alright it's not perfectly healthy, but if you can save yourself 200 cals on a tin of soda - why not?

Most importantly try and get a balance of pleasure and health that works for you. I know everyone is saying this - but IT IS CRITICAL to your long-term success. You have to feel like this life is being lived by your rules

I am not an expert here by any means but I recommend reading the sticky threads on nutrition and 'starvation'. 1300 calories on average may be too little for 5'2 & 170 lbs- especially with exercise worked in there-and your body may have caught up to your intake- hence the plateau.

Again, not an expert, just my observation. I am sure I will be corrected quickly if I am wrong.

Thank you all for your replies, much appreciated
Duly noted: increase good carb intake, which will result in calories increase too and probably give up alcohol for some as there is no chance i can controll my eating after few drinks, so may as well just drop it

Cheers!

You should not be doing the same resistence training every day. The muscles need time to rest, this is when they grow. Also, am I correct in that you are trying to lose 50 lbs in the next 3 months? Thats uh...a bit steep. Thats 4 lbs per week which is just insane, especially when you get down close to your goal weight. Did I read that wrong? (i'm going by your ticker & what you said about july).

This guy has it all right...

Read up on the stickies in the nutrition thread about BMR and the calories in vs calories out approach, if you cut calories TOO much, than you are in starvation mode. Also, I am not sure why you think you need help after 3 days of trying this out. I'd give something a full two weeks because you even question if it's working or not. You obviously know how to lose weight (you've done it with being sensible in the past)... so why question something after you haven't even given it a chance to workout?

The people here are giving you advice based on things that have worked for them, but they don't really know you... and different strokes for different folks.

I liked this diet, is very nice...This is my prefer "diet plan" on this forum, at moment.