Help W/ my diet

DayG · 18-Jan-05, 06:05 PM

Hi, I've changed my diet around, I'm looking to lose some bodyfat, does this look ok?

Meal One:
3 egg whites, 1/2 cup oats, 1 tblsp flax oil

Meal Two:
1 scoop whey protein with water, natty pb on a slice of 7 grain bread

Meal Three:
chicken breast, spinach salad with lite raspberry vinagrette dressing or Tbs. of honey

Meal Four:
1/2 cup cottage cheese, 10 almonds

Workout

Protein shake

Meal Five:
Steak or salmon w/ steamed Veggies

Thanks, Dayna

sooner_ed · 18-Jan-05, 07:15 PM

Hi Dayna. There are some things I would change in regard to your diet. First of all, may I ask what your stats are? How easy/difficult it will be to lose bodyfat depends on how much you have to lose. The more you have, the easier it will be. The less you have, the more difficult it will be.
I see your meal before your workout is cottage cheese with a few almonds. Depending on the intensity of your workout, you may want to consider more carbs to fuel your workout. Then some protein and more carbs after your workout.
Is there a specific reason why you're having egg whites for breakfast? Do you just like them or is there a strategic dietary reason you're having them? Depending on what your goals are and your activity throughout the day, you may want to eat a little more. But that's just my opinion.

**Lady C** · 18-Jan-05, 07:42 PM

Are you getting enough total calories? If so, It looks fine to me.

I agree with Ed about the pre-workout carbs. Add an apple or something to that meal.

DayG · 19-Jan-05, 04:19 PM

What if I reversed meals 2 and 4, haveing meal 2 before my work out? I'm 5'2, 118lbs. I need to lose bodyfat, and build lean muscle, although I'm not really overweight, I am a bit on the flabby side. Should I add more carbs?

Thanks!

sooner_ed · 19-Jan-05, 04:30 PM

I personally eat oatmeal before a workout. It seems to give me plenty of energy before my workout. The key is to have some carbs before you work out. After your workout, have a protein shake. Then about an hour after that, have some lean protein and some complex carbs.
Since you're not overweight, losing weight is not an option. You simply have to tone up and add a little bit of muscle. Lifting weights will be the key for you. Just make sure you add some cardio time to your workouts as well.
As far as your question about adding more carbs, eat to fuel your activity. That includes eating carbs before and after your workout. It's not as important during the rest of the day. Your body needs the carbs for energy to fuel your workout, then it needs protein and complex carbs after your workout when it's craving and needing the nutrition the most. Personally, I would not be so strict with my meals as you seem to be, but I may be misunderstanding and it may work for you. Everyone is different. My thought is, at 118 pounds, it won't hurt you to eat. A clean diet and working out should help you reach your goals. Just make sure you eat enough.

DayG · 19-Jan-05, 04:56 PM

Thanks for your advice Ed! I tend to be kinda strict, because if I'm not carful, my weight can creep up on me...Also, can you recomend a protein powder that doesn't contain aspartame? The one I'm using now is Optimum Nutrition 100% whey, and it's way to watery and tastless with water.

**Lady C** · 19-Jan-05, 08:05 PM

Quote:

Originally Posted by DayG

What if I reversed meals 2 and 4, haveing meal 2 before my work out? I'm 5'2, 118lbs. I need to lose bodyfat, and build lean muscle, although I'm not really overweight, I am a bit on the flabby side. Should I add more carbs?

That would be good.

I use a Whey Isolate but I can't tell you what it tastes like alone with water becasue I never eat it that way. I always add a banana and some other fruits.

DayG · 19-Jan-05, 09:47 PM

Ok, so I'll switch the meal times. What company makes Whey Isolate? Is it ok mixed with soy milk?

Thanks

**Lady C** · 20-Jan-05, 07:51 AM

I use All-The-Whey from AlltheWhey.com Mix it with anything you would like.

sooner_ed · 20-Jan-05, 08:36 AM

Quote:

Originally Posted by DayG

Ok, so I'll switch the meal times. What company makes Whey Isolate? Is it ok mixed with soy milk?

Thanks

I love soy milk. Drink it every day. LadyC is right on the money with the protein shake. Try this for a protein shake:

1/2 cup soymilk
1/2 cup fat-free plain yogurt
1 scoop whey protein
frozen berries (or any fruit you desire)

Blend it all up. Makes an awesome shake. When I don't just mix my protein in with some soymilk, I use the 1/2 cup soymilk and 1/2 cup fat-free plain yogurt as a base for my shake and then add whatever to add the flavor. I've used natural peanut butter and a banana before.

Gilogy · 20-Jan-05, 02:06 PM

Quote:

Originally Posted by DayG

The one I'm using now is Optimum Nutrition 100% whey, and it's way to watery and tasteless with water.

Just curious what flavor ON you have? I use to drink ON's 100% whey Vanilla Ice Cream with water and thought it was great.

DayG · 20-Jan-05, 02:52 PM

I have the same, Vanilla Ice cream. I put one scoop with 8 oz of water, and it's sooo watery, and tastes like nothing...

Gilogy · 20-Jan-05, 03:16 PM

Goes to show how we all have different tastes. I sometimes like to mix it with grape juice (for post workout), and as previously stated, you can use almost anything you like.