How's my diet?

[nycactrs]

I've recently lost 15lbs due to this diet but I have been getting bored with it. Is there any other exercises or foods i can eat so i won't feel limited? Is it ok that i have one day of cheat meals? Am I over doing it? I get shin splits usually during the week. I'm 5'4" and 118lbs.

9 a.m.- .75 cup Better eggs omelete, 1 cup non fat cottage cheese and medium bran muffin

11 a.m.- 3 egg whites with 2 pieces of carb bread

1 p.m. salad with 1.5 cups chicken, 2 egg whites, 6 slices of turkey breast, and low fat balsamic vinegarette dressing and 2 cups of low carb noodle soup w/ .5 cup f/f mozzerala cheese

3 p.m.- 8 oz low fat low carb ice cream

7 p.m.-gym 1 hour cardio, 15 minutes weight training, and 10 minutes abs (usually 5-6 days a week burning 750 calories per session)

9 p.m.-salad with 1.5 cups chicken, 6 slices of turkey breast, and 10 teaspoons of no carb italian dressing and 2 cups of low carb noodle soup with .5 cup of f/f mozzerala

11 p.m. sugar free popsicles

1750 calories
23g fat, 174g carbs, 220 protein
12% fat 37% carbs, 51% protein

I usually try to keep my protein over 45%. Lately I have been binge eating on sunday night with ice cream, chips, p/b and jelly sandwiches. I usually sick afterwards.

[nycactrs]

http://www.fitday.com/WebFit/PublicJ...wner=nycactres

[SurfinAmy]

Are you on a "diet" then? If so, I would get off of it and spend more time weight training. 15 minutes is better than nothing, but not really much of a workout. For a while I used the Fitday and all that stuff, but now, I just concentrate on trying to eat clean foods and space it out more during the day. That way you don't have to limit yourself so much on what you eat, easier on the wallet, you're just eating better food that nourishes your body more. "Diets" don't really work IMHO, what does work (for me) is eating better overall and devoting more time to weightlifting.
Maybe you could have a cheat day once a week, on Sunday since that's the day thats hardest for you, but try not to eat much after 3:00 pm (if that is your rest day)
See you later....
-Amy
P.S. How much weight are you trying to lose?

[Lady C]

Wow, that is alot of protein (50% of calories). I am exactly your size and I eat a ton more veggies and a lot less protein. Are you making progress? What are your goals? If your goals are to look firm, then you need to switch your primary activity to weights as Amy suggests.

[nycactrs]

Hi Amy,
Thanks for replying. I don't think I'm on a diet, i just call it that. I think I've lost all i want to lose in weight. My parents and friends are getting nervous cause they think I look too skinny. I've been working out for 2 years now and finally got rid of the weight i wanted to. I was eating way too many carbs then and a lot of fruits.

I'm trying to gain more muscle and get a sick pack which I can't seem to get. My stomach is flat and hard, there is muscle definition there but still no six pack.

You think I should up my weight training. I usually train hard with the 15 minutes I do everyday. I put a lot of weights on the machines and do 3 x 15 reps with each machine. I usually do 5 or 6 machines each day.

I'm usually hungry thoughout the whole day and think its cause I use a lot of energy at the gym. I will try not to binge eat after 3 on sunday though. I usually work 7 days a week so i eat when I get home from work which is later in the day.

Also what is the best alcohol to drink when you go out? I haven't had a drink in a while. LOL i could use it.

[Lady C]

Originally Posted by nycactrs

Also what is the best alcohol to drink when you go out? I haven't had a drink in a while. LOL i could use it.

Water - if you don't want it to interfer with your ab goals. I find alcohol is a huge setback in my goals. Determine which you want more.

[nycactrs]

Yeah i usually drink water all the time even when I go out. My friends have been getting mad at me and think something is seriously wrong with me.

I think I may seriously weight train more to get a six pack. What machines or exercises define abs better?

Should I add more carbs and not over due the protein now?

[dianas05]

You don't neccessarily have to do ab specific exercises when you do compound movements such as squats, deadlifts, bench press, etc. They all involve your core stabilizers so if you work your abs once a week, it would be plenty when the above exercises are incorporated in your workout. Also, using dumbbells does the same because you need to balance and your abs are involved in every movement.

Go to: http://www.exrx.net/Lists/Directory.html for all the exercises for each body part. Remember to look for compound exercises, rather than isolating ones.

[SurfinAmy]

Originally Posted by nycactrs

I don't think I'm on a diet, i just call it that...I was eating way too many carbs then and a lot of fruits.

I'm trying to gain more muscle and get a sick pack which I can't seem to get.

I put a lot of weights on the machines and do 3 x 15 reps with each machine...5 or 6 machines each day.

I'm usually hungry thoughout the whole day...I usually work 7 days a week so i eat when I get home from work which is later in the day.

Also what is the best alcohol to drink when you go out? I haven't had a drink in a while. LOL i could use it.

Hey, what's up? I thought maybe you were doing the Atkins or something like that. ya, I eat a lot of carbs & fruit too but doesn't seem to interfere with weight or anything.

You work a lot, you could use a day off!!! I see why you could use a drink!
I think going out with your water bottle is right on : but if you really want a drink, why not have one, whatever you want, you gotta have fun sometimes, right?? Maybe that could be on your cheat day or something.

I think if you're actually hungry as you said, you should just eat, no matter what time of day it is. I don't think we should deny ourselves food if we're actually hungry, only when we're just eating for taste, boredom, or just munching for no particular reason....

Sounds like circuit training or something, I was wondering if you up the weights much with a program like that? I guess I'm asking, how does the workout get harder as time goes by? Are you adding more weight or adding more reps?

As for the stomach, I heard it's mainly just stripping off the fat that gives you a six pack, but sounds like you already did that! :confused: hmmmm.....

-Amy

[nycactrs]

Hey Amy,

I'm sort of doing Atkins. I'm sticking with it cause it already made me lose all the weight I wanted to. I'm afraid if I come off of it I'll gain it back. I'm not good at gradually adding in stuff too. I also don't know how much calories a day I should eat.

As for fruit I always felt bloated after I ate them. Maybe i was just eating too much. I always remember i had 1.5lbs of grapes every morning. I guess that excessive.

Your right about the drink thing Amy. I will have fun. I bartend all night sometimes and manage not to drink during that time so why not have one when I go out.

If I were to eat when I wanted to, I'd eat all day constantly. I always feel hungry. My whole family complains that I eat too healthy and it gets on my nerve. So what, I enjoy eating what i eat. They say they get sick watching me cook my food. They say it doesn't have enough fat in it for them to eat. I'm sorry I don't eat fast food everyday or even once a week for that matter. I hate processed foods, i like knowing what is in my food before i eat it.

I usually add more weights until i feel restraint on my muscles. I add one new machine a week. Last night I actually took my time and left a minute rest between each set which I usually do 30 seconds of rest. So I did 20 minutes of weight training.

I have no idea what my bf% is but i'm pretty sure its low. I'm sort of at the point where I don't think ill ever get a six pack but as long as my stomach is flat and there is some definition i'm happy. I'm just trying to maintain where I am now.

Is it ok to have a cheat day of 3000-4000 calories? Sometimes i get out of hand and just say F*** it and eat whatever. The last cheat day i had was 3800 calories and you don't want to know what I ate, but I was sick the next day and didn't eat.

[SurfinAmy]

Maybe you could start a workout journal on this board, that would be good.......
As for the cheat day...well....who knows? I'm no expert on diet or eating or anything, I pretty much just try to eat healthy generally, but I'm not above pizza and ice-cream once in a while. Your family sounds like they have the taste for fat, your food probably tastes bland to them, funny how that seems to work the opposite once you strip away all the junk.
If I pig out once in a while I just feel all heavy and bloated and tired, its not even worth it. I can pig out on oatmeal though, it never seems to make me feel heavy or uncomfortably full....
If it helps any I heard that red wine is supposed to be good for you too....
hehehe
-Amy

[ajarvis]

Originally Posted by nycactrs

Also what is the best alcohol to drink when you go out? I haven't had a drink in a while. LOL i could use it.

I don't think there's a best alcohol, but I find drinking a fruit drink is better than say a rum and coke, or a cooler. Plus drinking a fruity drink equals less of a hangover :

[nycactrs]

Ok I've decided that If I'm going to pig out on junk food or feel the urge to I'm going to eat healthy junk food, like sugar free popsicles/ice cream. I already planned my cheat day and it seems good. I'm going to work out in the morning and then eat afterwards.

I also wanted to know how many calories a day i should be eating. Every website says something different and I don't know which one to listen too. I usualy stay under 1800 calories a day and I burn over 700 calories/5 days a week. I have one carb up week which doesn't each the 1800 calories as well. I only take in 20% fat in my day each day. Is that too little? I do eat enough fiber though. I always make sure of that.

Also I'm going to start a online journal on here. So hopefully i'll put up some pics.

[SurfinAmy]

nyc- ya, a workout log would be great, I love that section, it is good motivation too. Check this out, I knew I saw it somewhere for you, here is the info on the red wine for you (from Fitness RX magazine, pretty old copy)

Harvard scientists identified chemicals found in red wine, peanuts and other plant foods that help cells live longer. Researchers found than an ingredient in red wine extends the lifespan in yeast by up to 70%. The chemicals are called polyphenols and are also found in tea, fruits and vegetables. Ployphenols work by boosting levels of an enzyme called Sir2, which is thought to extend the lifespan by stabilizing DNA, the genetic material that regulates cell funtion. Diets containing wine and plenty of fruits and vegetable also help prevent heart disease and osteoporosis. If these results apply to humans, consuming diets high in fruits, vegetables, peanuts and red wine will help you live a longer, healthier life.

So I guess there's your drink!!!

-Amy

[Lady C]

Just a note: The only problem with alcohol is it slows down the metabolism and dehydrates you. If you are trying to cut it can make your goals hard to acheive.