Diet critique, pretty please...

[fitnessgrl8621]

I just need some advice/comments on a typical days diet. I'm not sure WHERE each particular meal should be place, based on training... Any suggestions welcomed.

20 y/o female
5'6 1/2''
120 lbs
not sure on the bf%

I'm not training for a competition, nor am I planning on it... So, I just need something I can live with, not looking to get extremely cut ... Just to maintain where I'm at.

Most days look something like this:

7 am HIIT (30min total) 3 days a week, first thing in the morning. Lift 4 days a week in the mornings as well.

7:30am Coffee, with a little non-fat creamer

M1 (8am): Protein pancake (4 egg whites, 1/4c LF cottage cheese, 1/2c old fashioned oats, splenda, vanilla, cinnamon).

M2 (11am): Chocolate whey protein shake with 1 tbsp all natural peanut butter, OR 2/3c lf cottage cheese, with fruit

M3 (2pm): 4 oz (measured raw) boneless, skinless, Chicken breast, 1/2c cooked brown rice(or 3.5 oz red potato), 1-1 1/2C brocolli/cauliflower. (if I don't have the PB with meal 2's shake, I usually add in a tbsp of olive oil to this meal)

M4 (5pm): 4 oz chicken, green veggies (either green beans, spinach, brocolli)

M5 (8pm): Either a protein shake w/ tbsp peanut butter, or an egg white (6)omelet w/ veggies

Thank you!
Mandy

 

[Millie]

Your diet looks really good. You might want to add some more EFA's and also make meal 5 a little bigger and more substantial, i.e. make it the same as meal 4.

What are your goals? Also what is your daily caloric intake?

 

[fitnessgrl8621]

I'm not sure exactly what my daily intake is for calories ... I just entered in what I'm planning on eating today (similar to what I posted, but slightly different), and it only came to 1144... 51% protein, 29% carb, 20% fat... That's excluding the coffee and creamer ... I only use a couple tablespoonds, though, so 50cal from that at the most.

My goal is basically just to maintain. I'm not wanting to drop my body fat anymore than it already is... and I don't want to gain any mass, either. I haven't had it (bf) tested in a long time, but I'm guessing it's maybe around 14 or so?

Thank you for your help.

Mandy

 

[biogeared]

you seem to know what ur doing very well.

other women should be going to you for advices.

 

[Millie]

You definitely need more cals for maintaining. You should be eating around 1600-1800 cals, maybe even more.
For starter add 1tbsp of UDO's/flax to meals 4 and 5.

I would also add 1 more meal. E.g. make your current meal 5 as meal 6 on cardio days. And add something like oatmeal or a shake before your workout on weight days.

 

[Daisy_Girl]

Your diet looks good, but I agree with Millie that you need more fats and more calories. If you add a little more fat, then your calories will some up enough. For example, add some Flaxseed Oil to your shakes (1 tbsp each shake).

Your weight is 120lbs, I think 1800 is a little high to maintain....IMO you should shoot for 1500 cals a day. Which is easy to get with the addition of a little more fats.

Try registering at www.fitday.com. You can track your daily intake of food and it breaks down everything. Also calculates physical activity. Good site.

 

[fitnessgrl8621]

What type of ratio as far as p/c/f go? ... If I'm just maintaining, and not trying to lose body fat... would 40/30/30 be ok?... or even if I was only trying to lose a little body fat, would the ratio above work, just fewer calories, obviously?

I already use fitday, that's how I got the 1144 for the calories I consumed today.

If I'm already adding 1tbsp peanut butter to my shakes, would I still add in the tbsp of flax as well?

Ps... I checked out your before/after photos, Daisy. You look incredible!

 

[Daisy_Girl]

What type of ratio as far as p/c/f go? ... If I'm just maintaining, and not trying to lose body fat... would 40/30/30 be ok?... or even if I was only trying to lose a little body fat, would the ratio above work, just fewer calories, obviously?

I already use fitday, that's how I got the 1144 for the calories I consumed today.

If I'm already adding 1tbsp peanut butter to my shakes, would I still add in the tbsp of flax as well?

Ps... I checked out your before/after photos, Daisy. You look incredible!

Awesome on the fitday thing. Glad to see you are doing that. It is SUCH a good site!

Hmmm, 40/30/30 would probably be good to maintain. If your carbs are coming from clean sources (as they appear to be), then I wouldn't be surprised to see a fat loss. 40/30/30 is pretty basic. If you start seeing weight/fat gain, it is easy to tweak to stop that - increase the protein slightly while dopping the carbs slightly. Especially the starchy ones (potato, rice).

As far as Flax, maybe keep the PB in the shakes, but put the Flaxseed Oil on your veggies - mix it with some balsalmic vinegar to make a "dressing" - and drizzle it on the veggies in M3 and M4. Maybe a little less than 1 tbsp each serving.

You have an incredible base - with hard training and the diet, I think it will be easy to maintain, even get a little "firmer". You should do well.

Have you thought about cheat days/refeed days?

PS...thanks.

 

[fitnessgrl8621]

Either Saturday or Sunday I usually have one free meal and dessert. The rest of the day I eat clean.

I don't know much about 'refeed' days. If I wanted to try one, what are you supposed to eat on them? Basically all carbs? About how many calories? What is the point of the refeed exacly?

Thanks!

Mandy

 

[Millie]

It's good that Daisy made it over to this thread. Her advice is solid

The point of a refeed is to shock your body and stir things up. The body is very efficient at adapting to differerent routines. This is why after a while people reach plateaus, regardless if they are cutting, bulking, or maintaining.
Another reason for a carb refeed is to refill your muscles with glycogen and thus be able to get better workouts.
And finally, a lot of people have refeeds for psychological reasons, just to let them relax for a meal and not worry over calories, ratios etc etc

 

[Daisy_Girl]

Millie had good explanation of refeed.

If you keep your cheat meal cleaner carbs, then it is more of a refeed....for example, keep the foods the same, but MORE of them. Cheat days can be refeed days too though.

CHeat meal and dessert is a good idea. I tend to go WAY overboard with cheat days...I can't seem to reign myself in. If you cheat for one meal/dessert and eat clean the rest of the day, you will likely refeed your muscles without sacrificing results.

You seem to have a really firm grasp on the eating/dieting thing. Good luck to you!

 

[fitnessgrl8621]

Thanks, ladies.

Another question... Is it ok to have the fat added into my shake right before bed? Would it be better to have this meal earlier in the day? Also, if I do add a tbsp of PB to a mid morning shake, is it ok to have a carb with that meal as well?

Thank you!

Mandy

 

[Daisy_Girl]

The fat in the shake before bed will help it release slower - which will help give your body something to use to replenish itself. If you go to bed hungry, or eat somethign quickly digested, your body will likely use muscle to fuel itself during the night. This is catabolism.....which will result in reduced muscle mass. Reduced muscle mass means a flabbier appearance (likely) and a slower metabolism (positively) since muscle is more active than fat.

If you meal has FIBROUS carbs (veggies), then I say okay on the fat in the meal also. If it is a STARCHY carb (potato) then ..... well, it is likely okay also. Some people STRONGLY recommend no fat and carb in the saem meal, but for me, I need both in a meal. If I have one or the other, my meal goes RIGHT THROUGH ME. I am hungry about 30 minutes later, no matter the meal size. So I moderately mix them. I will do mod carb/low fat or low carb/mod fat...along with high protein of course. NNever both Mod or both low.