bedtime snacks

[jpt]

question for my fiance....she recently just started going to the gym after years of naturally being very fit. she always had a six pack but is noticing lately that she is not able to maintain that body without working out and eating right. her diet has been great...she eats 5 meals a day and it consists of chicken, yougurt, shakes, and tuna. when we relax at night she gets a little hungry though and i don't know what to tell her b/c i eat cottage cheese or walnuts or peanut butter before i go to bed...but she's just looking to get her fit figure back. i told her fruit is not a good option before bedtime. any suggestions ladies???

 

[jenscats5]

Before bed I like:

A handful (ie 1 ounce) of peanuts or almonds
1% cottage cheese topped with 1/2 or 1 ounce of slivered almonds or sunflower kernels
1-2 tblsp. of ANPB
Shake with 1 tblsp. of Flax Oil

 

[BOWTECH]

Before bed I like:

A handful (ie 1 ounce) of peanuts or almonds
1% cottage cheese topped with 1/2 or 1 ounce of slivered almonds or sunflower kernels
1-2 tblsp. of ANPB
Shake with 1 tblsp. of Flax Oil

Great choice....Eat protein and stay away from the carbs

 

[jpt]

so peanut butter is ok then huh?

 

[jenscats5]

so peanut butter is ok then huh?

As long as you/she can resist eating half the jar....

Protein + fat before bed.....

 

[Daisy_Girl]

she eats 5 meals a day and it consists of chicken, yougurt, shakes, and tuna.

Where are the veggies? Where are the good carbs? Where are the fats? Sorry, but if this is all she eats, her diets SUCKS.

when we relax at night she gets a little hungry though and i don't know what to tell her b/c i eat cottage cheese or walnuts or peanut butter before i go to bed...but she's just looking to get her fit figure back.

Why can't she eat nuts? Why can't sge eat CC? Why can't sge eat
PB?


Men and women can diet the EXACT SAME .... Women just take smaller portions.

 

[jpt]

she eats spinach or green beans every night with her chicken....she also eats a banana and some strawberries with her shakes. her diet is fine....trust me.

 

[nycgirl]

I love my Optimum Nutrition Casein Whey shakes blended with ice, flax oil and soymilk (I'm using water now).

I find the Casein whey fills my stomach and I sleep like a baby.

 

[Daisy_Girl]

she eats spinach or green beans every night with her chicken....she also eats a banana and some strawberries with her shakes. her diet is fine....trust me.

Fats?

Sorry, years of experience here show me that when someone says their diet is fine - it ain't.

List up exactly what she eats and when .... might be the issue.

 

[2dagym]

does your fiance know about this site? There is great information here that she can use, along with great people to get guidance and motivation from. I suggest you share this site with her if you haven't already. It's much easier to do it that way then do do the 3rd party information sharing thing. I guarentee she'll enjoy it.

 

[jpt]

Fats?

Sorry, years of experience here show me that when someone says their diet is fine - it ain't.

List up exactly what she eats and when .... might be the issue.

ok....but keep in mind she is not in training for a competition or anything.

7:30am mhp probolic vanilla shake with strawberries and banana

10am yogurt and fish oil

12pm 1 can of tuna

12:30 workout

2:00 chicken salad with olive oil and 1 slice of multigrain bread

6:00 chicken with beans, broc or spin and fish oil

then around 8:30 she is hungry again...and that is my question...what should she eat.

 

[scorpiogirl]

I don't think she's eating enough! If that's it, she better only be a 100 pounder!

What are her stats?

 

[jpt]

she is 5'3 110 pounds....she is a very tiny girl. i think she's eating plenty for her size. and once again she is not looking to gain alot of muscle and compete....she just wants to look good naked haha!

 

[Daisy_Girl]

she is 5'3 110 pounds....she is a very tiny girl. i think she's eating plenty for her size. and once again she is not looking to gain alot of muscle and compete....she just wants to look good naked haha!

LMAO, people who compete eat beter than she does - she is even more restrictive and starved than a competitor.

Less is not better. If she is eating very little and working out, then her body is using her muscle tissue for fuel .... thereby dropping her metabolism and making it ahrder to lose weight. A reduction in muscle tissue is also the cause of the "thin but soft" look.

I don't think she is eating enough either. Plus, she is going from 6pm to 7:30am with NOTHING to fuel her body. That is over 12 hours - a ripe breeding ground for catabolism. The body works, even when sleeping, and if you don't give it something to fuel it while it works - it will use the muscle. She should take in a protein/fat about 30 min before bedtime.

Not enough veggies, not enough good carbs. SHe should have a little good carb with the tuna meal - maybe even cottage cheese or a small potato. It wil help fuel her workout too.

If I were her, I could check out the stickies at the top of this board to get an idea of sample diets and good articles on diet and training. IMO, results are going to be TOUGH (if not impossible) to get with what she is currently eating.

 

[*Bunny*]

Sorry, years of experience here show me that when someone says their diet is fine - it ain't.

^^^ You said it Girl. I was once one of them...

I cannot stress enough that these ladies KNOW WHAT THEY'RE talking about when they she she needs to eat more & make better food choices....

 

[jpt]

the diet is working well.....she def doesn't need to eat more. she is eating six small meals a day....whichc is PLENTY!!! i think you may be a little confused....she is not looking to gain strength, mass etc etc.......she is taking in almost 2000 calories a day. (she has been eating walnuts around 8:30 and 2 scoops of peanut butter about 20 minutes before bed) she is looking to get in shape and shred a little fat....if she ate more she would not see better results as she is not lifting....she is doing cardio and circuit training type stuff.

 

[*Bunny*]

the diet is working well.....she def doesn't need to eat more. she is eating six small meals a day....whichc is PLENTY!!! i think you may be a little confused....she is not looking to gain strength, mass etc etc.......she is taking in almost 2000 calories a day. (she has been eating walnuts around 8:30 and 2 scoops of peanut butter about 20 minutes before bed) she is looking to get in shape and shred a little fat....if she ate more she would not see better results as she is not lifting....she is doing cardio and circuit training type stuff.

7:30am mhp probolic vanilla shake with strawberries and banana

10am yogurt and fish oil

12pm 1 can of tuna

12:30 workout

2:00 chicken salad with olive oil and 1 slice of multigrain bread

6:00 chicken with beans, broc or spin and fish oil

then around 8:30 she is hungry again...and that is my question...what should she eat.

***Sorry I didnt see her macros' posted, nor did i see either walnuts or PB in diet ^^ you posted.

Best of luck to her & her goals

 

[KBEKQT]

ok....but keep in mind she is not in training for a competition or anything.

7:30am mhp probolic vanilla shake with strawberries and banana

10am yogurt and fish oil

12pm 1 can of tuna

12:30 workout

2:00 chicken salad with olive oil and 1 slice of multigrain bread

6:00 chicken with beans, broc or spin and fish oil

then around 8:30 she is hungry again...and that is my question...what should she eat.

I eat 4 egg whites, 1/2 cup oatmeal and 1 tbsp anpb before I hit the sack...wake up hungry as hell and ready for that shake and anpb in the am.

Does she not eat any veggies? No sweet potato, hardly any carbs, where does she get her energy for circuit training and cardio?!?!?

 

[Daisy_Girl]

the diet is working well.....she def doesn't need to eat more. she is eating six small meals a day....whichc is PLENTY!!! i think you may be a little confused....she is not looking to gain strength, mass etc etc.......she is taking in almost 2000 calories a day. (she has been eating walnuts around 8:30 and 2 scoops of peanut butter about 20 minutes before bed) she is looking to get in shape and shred a little fat....if she ate more she would not see better results as she is not lifting....she is doing cardio and circuit training type stuff.

when we say post her diet, we mean post everything. bits and pieces here and there, and partial information is useless.

hope she reaches her goals.

 

[Tomer]

it seems like a lot of people are suggesting to put some form of fat as part of the bedtime snack?

I am having trouble tweaking this part of my diet as well.. I eat well throughout the day, then find I blow it all and eat the wrong thing at night... but also find I've eaten enough calories by 8:00 too.

 

[Daisy_Girl]

it seems like a lot of people are suggesting to put some form of fat as part of the bedtime snack?

I am having trouble tweaking this part of my diet as well.. I eat well throughout the day, then find I blow it all and eat the wrong thing at night... but also find I've eaten enough calories by 8:00 too.

Nighttime meal should be protein and fat.

You need to take your daily caloric alloance and divide it by the number of meals (including bedtime meal). The number you come up with is how many calories should be in each meal. Then, you will never be over, as long as you stick with your pre=planned daily diet.

Example ..... 1500 calories, 5 meals. 1500/5 = 300 calories per meal.

 

[scorpiogirl]

the diet is working well.....she def doesn't need to eat more. she is eating six small meals a day....whichc is PLENTY!!! i think you may be a little confused....she is not looking to gain strength, mass etc etc.......she is taking in almost 2000 calories a day. (she has been eating walnuts around 8:30 and 2 scoops of peanut butter about 20 minutes before bed) she is looking to get in shape and shred a little fat....if she ate more she would not see better results as she is not lifting....she is doing cardio and circuit training type stuff.

Is she eating at least 110 grams of protein a day? She needs to just to MAINTAIN the muscle she's already got. Is she eating at least 1100 calories a day? She also needs this amount so that her body doesn't think it's in STARVATION mode. These two things are VERY important.

Being female and not taking any strength enhancing supplements isn't going to allow her to get big muscle gains anyway - very minimal if any at all. These are BASICS and not for building muscle - just maintaining. However, if she would TRY to gain a little muscle, she would speed up her metabolizm and lose fat easier. Most mainstreemers don't understand that, so they sit on the cardio equipment for an hour at a time - which actually works AGAINST what they're trying to do. Daisy is right - she needs more food at night.

Believe me, we're not "confused".

 

[jpt]

ok appreciate all the help....i just re-read what i typed and it came off rude...def didn't mean it like i wrote it....haha. i guess i'm just to the point. thx again

 

[treilin]

ok appreciate all the help....i just re-read what i typed and it came off rude...def didn't mean it like i wrote it....haha. i guess i'm just to the point. thx again

WOW I think the ladies on here are more then wanting to help a fella female out... And it looks like we were used abused and left with nothing... Your girl should get her butt online and join in with the rest of us and then she could take her own diet and lifestyle into her own hands rather then routing it through you...

 

[jpt]

i don't mind

 

[scorpiogirl]

i don't mind

In any case, it's an invite for her. We'd love to have her!

 

[*Bunny*]

In any case, it's an invite for her. We'd love to have her!

^^ what she said

 

[krissy]

I say tell her to eat some cheese, she needs something she can chew that taste good, the way she eats all day, she can afford to eat a piece of cheese.