Comments on diet / exercise plan needed!

[yahweh76]

Hi all! I have been reading this forum for a few weeks, and just became a member. I would like to get some good feedback on my current meal plan and exercise schedule. To give you some background...

I have been fairly active my whole adult life, but took a break from exercising about six months ago. I decided to re-evaluate my direction and began working out again incorporating weight lifting and a new nutrition plan about 6 weeks ago (with fairly good starting results). I am 27 years old, 5'7" and about 122 lbs. My goals are to lose fat and increase lean muscle. Any advice is welcome.

Here is a sample of a typical day's meal -

Meal 1:
1/2 cup plain oatmeal
1/4 cup blueberries
1/2 cup Eggbeaters

Meal 2:
1/2 cup fat free cottage cheese
Assorted raw veggies
1/4 cup raw almonds

Meal 3:
1/2 grilled chicken breast
1 cup cooked brown rice
Salad with mixed greens

Meal 4:
1/4 cup almonds
Apple

WORKOUT

Meal 5:
4 oz. lean sirloin
1 cup sweet potato

Meal 6:
1/2 cup fat free cottage cheese
3/4 cup mixed (unsweetened) berries

My workout schedule is:
Monday - cardio sculpting
Tuesday - chest / triceps / abs
Wednesday - jogging
Thursday - back / biceps / traps
Friday - rest
Saturday - legs / shoulders / abs
Sunday - rest

I eat between 1500 and 1600 calories per day (except on Saturday nights - I give myself a cheat night) and I average 30P/40C/30F.

Thanks in advance!

[cursor]

That's a nicely laid out program. You've got excellent goal-setting skills! The nuts seem a little excessive to me, but depending on how your body responds, you may find it to be great for you. I would consider eating less (by perhaps 300 calories) on at least one of your rest days. On your cheat night, stay within reasonable limits.

Workout day vs nonWorkout day

[yahweh76]

Cursor -

Thanks for the reply and the advice! The link that you provided had excellent information as well. As a point of clarity - in regards to dropping calories on at least one of my rest days, do you suggest that I increase protein and fat and decrease carbs? I find that even eating 1600 calories spaced throughout the day, I still run into times (specifically late afternoon) that I find that I am hungry. Do you find that the increased protein and fat on those days helps curb the hunger from decreasing calories?

[yahweh76]

Also, just noticed that I had put 1/4 cup almonds at both meals - it is really 1/4 cup total (1/8 cup at both meal).

[cursor]

That's better, I think.