Thanks for the welcome =). I would love to know what you and anybody else thinks of my diet and fitness plan. please critic. =) sorry about the spelling.

plan sample-

Monday-
3km jog
breakki-poached egg on brown bread no butter, banana. (1100kj)
snack-orange (350kj)
lunch-steamed veges (800Kj)
Snack-Low fat, no sugar yoghurt (350kj)
Biggest loser fitness DVD 1Hr (involved cardio, weights, sit ups, push ups etc)
Dinner-spring water tuna salad (900kj)
TOTAL KJ's approx 3500kjs.

the rest of the week is similar with breakke either a poached egg or mushroom omlette and i piece of fruit, morning snack is a piece of fruit. luch can be steamed veges or a salad wrap or tuna salad, the afternoon snack is always a yoghurt and dinner is tuna salad or steamed veges or a weight watchers meal. i jog 2-4km in the morning and have a session in the afternoon of a fittnes dvd which involves weights and stength traineing as well as cardio, or aaother run 3-5km.

what are your opinions. i tryed it for a day and a half but lost modivation becuase i felt tired and hungry and am unsure if this plan will do anything. I personally feel i will need to eat more to be able to get throught the amount of exercise in the plan, wat do you reacon? eat more so i can exercise or eat to the plan and do less exercise? and how long would it take to see results? i want to lose around 8Kilos, how long to to reacon it would take, and felt free to adjust and addd food suggustions.. OPINIONS PLEASEEEEEEEE =) THANKYOU SO MUCH.

Hi Kait.

I am having a hard time figuring in kj - I can't seem to find a reliable figure for converting to straight calories, which is the measurement I'm familiar with.

You don't say what you weigh right now, so it's hard to give accurate advice as to how much you should eat.

Generally the recommendation for maintaining the same weight is about 30 calories per kg of bodyweight. For example, I weigh 76kg, so my calories for the day to stay the same would be around 2300. To lose weight, I cut that back by about 30% to come up with around 1600 calories.

Again, I'm not sure how that calculates in kj.

As far as the food, what you're eating looks sort of ok to me,but low in protein overall. You need to add some protein to your lunch - that will help with the hunger. Protein is slow to digest and helps you feel more satisfied and full for longer.

Also your dinner could use some filling out - I love tuna, but just tuna in spring water isn't a very big meal. Add some veg, and maybe some brown rice or pasta or something like that.

Overall I think you're on the right track, but you need to make sure you're eating enough (eating too little can be just as bad as eating too much).

hi kait my name is dennis and im a trainer/nutritionist. I just want to give you a few pointers that may help you. #1 make sure you're eating plenty of food,if not your body believe it or not may retain fluid. #2drink plenty of water every day,as close to a gallon as possible,to help flush out excess subcuntaneous fluid (fluid between skin and muscle)to keep you from looking smooth.#3 make sure you are eating as clean as possible,it is very important to eat a complete protein and a complex carbohydrate at every meal up until 3 or 4:00pm,then cut out carbs completely.MAKE SURE YOU'RE EATING SOME GREEN VEGGIES TO HELP WITH DIGESTION.#4 stay away from sugar!!!!sugar is worse than fat could ever be...period! it makes you retain fluid and it is horrible for your system!#5processed foods are bad...when you go to the grocery store shop the perimeter stay out of the middle. I would be more than happy to write you a diet if interested just e-mail me! hope this helps

Hey thanks so much, i weigh about 62kjs, and i think roughly 1 calorie is equal to about 4 kilojoules, but dont quote me. thanks for the advice. Does anyone have an opinion on the exercise?

and 1on1trainer i would be extremly thankful if you wrote me a diet plan. wb
thanks,
Im off for a morning run =)

Yeah I finally did some googling and found that 1 calorie = 4.2 kilojoules (about).

So for you, a healthy days diet would be about 6720kj. So right now you're eating a little more than 1/2 of what you should be.

To give you an idea of a balanced and healthy plan at that level, here's what I eat most every day. It's right around 1600 calories:

Breakfast: 1 cup of greek yogurt, 1 cup of blueberries
Snack: apple with cheese
Lunch: chicken breast or tuna on whole grain, lettuce, tomato, mustard. Baby carrots
Snack: 12 oz tomato juice (or V8 juice), boiled egg or cottage cheese
Post workout snack: 1 scoop of protein powder in 8oz orange juice
Dinner: grilled or baked chicken, veggie (grilled or roasted or steamed, drizzled iwth olive oil) (or a salad with vinegar and oil dressing), 1 cup of brown rice cooked with spicy tomatoes

About 3x a week I have a glass of wine with dinner or a martini before dinner.

wow, 6720kj a day would allow me to lose weight?
thanks for ur diet sample, sure helps =)
any tips on my goal of losing a kilogram a week?
Im interested to know what everyone thinks of joging as my main form of fat burning. i also do weights and push ups and sit ups ect through out the week.

and totally off topic-
I read that you were into photography KaraCooks - me too, its almost modivation to get up and go for a jog in the morning- to see the morning sunlight and fog and dream of the wonderful photos I could be taking at that moment lol

In general a healthy rate of weight loss is considered to be about 1% of your bodyweight per week. So if you eat at a 30% reduction and add in some exercise, you should be fairly well on target with that.

I think jogging is fine for burning calories. I'd make sure you do get in some weight training or body resistance work 2x - 3x a week. That will make sure that you maintain your lean muscle, which will help with the fat burning long term.

I personally make weight lifting the focus of my workouts. I lift 2x - 3x a week, and then do cardio filled in around that. Some times I run, sometimes I get on the elliptical, sometimes I take a class. It just depends on what I"m in the mood for.

I hope you don't mind me butting in, but this info would help everone imho. I think where most people fail is when they calorie count...what i mean by that is you could take two totally separate people that weigh the exact same and place them on a 1200 calorie diet, and a good excercise program. person 1 eats all their calories from chicken,eggs,fish,turkey,oatmeal,white or brown rice,sweet potatoes,and green vegetables. person 2 eats the same amount of calories,but eats more dairy products,juices,oils etc...after 12 weeks you stand them next to each other and they will look totally different. person1 will be leaner and harder while person 2 will just be a smaller version of what she looked like 12 weeks prior...I have trained many fitness and figure competitors and done their diets,calories mean nothing!!It sounds crazy I know.The more calories you take in(good ones)the more fat you are going to burn. You eat the foods that I listed for person 1 and your body will burn more calories trying to digest them,than the amount of calories in the food itself. Olive oil would not be bad as long as it was in an uncooked state.Once olive oil is heated and you cook in it,it becomes a hydrogenated oil just like mayonaise. the only oil that i have found that does not do yhis is macadamia nut oil. everytime you eat you should eat something that breaks down slow. The slower it breaks down the more calories you burn.

That's false. You cannot achieve a high enough temperature in the kitchen to hydrogenate an oil. Olive oil is fine cooked or uncooked - as is mayo.