Diet Experts...I need help!!!

[BeachBombHottie]

I've been working out for about a year now, and I was wondering with my height and weight how much I should be eating. I started out with this:

Breakfast: 1/3 oatmeal
Snack: Turkey sandwich
Lunch: Chicken or Sandwich
Dinner: Chicken or sandwich

Then I went to this because I was getting fatter not using all of the food I ate for energy.
Breakfast: 1/3 cup of oatmeal
Lunch: Chicken Breast, or Turkey sandwich w/mustard
Dinner: Same as lunch.

Now I know this looks like nothing but I'm 4'11, 105, and it's what's working for me now. I've seen a LOT of people's diets and what they eat, but they are 6' tall and around 140. I also have a small frame and don't know of anyone else as small as me. Any insight is greatly appreciated.

 

[edgecrusher]

what is your current goak?

 

[BeachBombHottie]

I want to stay the same size but get a little leaner.

 

[edgecrusher]

Firstly, it looks as though you need to increase your meal frequency. If possible, I would shoot for 5-6 feedings a day.

Nextly, look at your carb selection. You are taking in a lot of bread. Processed carbs, sucha s the ones found in bread are detrimental to getting lean. If you can, try to use comlkex carbs like sweet potatoes, or green veggies.

Third, try to have protein at every meal. This includes breakfast.

Finally, it looks to me as though your fat intkae is to low. I would try to add a supplement like flax seed oil to your diet.

Anyway, I hope this is helpful. If you have anymore questions, just post here or feel free to PM me.

 

[MrMakaveli]

I echo most of what has been said, if you insist on using bread use whole grain stuff.

 

[MrMakaveli]

I echo most of what has been said, if you insist on using bread use whole grain stuff.

 

[Mr.X]

I'
Breakfast: 1/3 oatmeal
Snack: Turkey sandwich
Lunch: Chicken or Sandwich
Dinner: Chicken or sandwich

Then I went to this because I was getting fatter not using all of the food I ate for energy.
Breakfast: 1/3 cup of oatmeal
Lunch: Chicken Breast, or Turkey sandwich w/mustard
Dinner: Same as lunch.

Now I know this looks like nothing but I'm 4'11, 105, and it's what's working for me now. I've seen a LOT of people's diets and what they eat, but they are 6' tall and around 140. I also have a small frame and don't know of anyone else as small as me. Any insight is greatly appreciated.

Well, there are a few things I can recommend for the long term. Your current diet, although good, seems a little low on frequency of meals (meaning a lower metabolic saturation). You had the right idea w/ the first meal plan, but my guess is that you took in too many calories. (as you mentioned).

Since you are looking to look good, stay lean and healthy, I would recommend trying a meal plan like this:
(keep in mind, your BMR= weight x 12=> 105 x 12=about 1260 cal....my wife is the same size, but she's 94lbs. so I know what the ratios are)

meal 1:
1/2 cup oatmeal
1 whole egg

cal: ~210

meal 2:
Chicken breast sandwich (wheat bread)
->typical sandwich: 2 slices of wheat, 4oz. chicken brs, veggies, mustard

Cal: ~230

meal 3: 1 bannana w/ 1 scoop of protein (soy protein is good)

cal: ~230

meal 4:
1 large salad (don't forget the brocolli)
w/ 1 tbsp. olive oil

cal: ~240

meal 5:
1 tbsp. flaxseed oil

cal: ~ 130

meal 6:
same as meal 4

cal: ~240

TOTAL CAL: 1280 right at your BMR (basal metabolic rate)

This meal plan seems to be hard to do, but it should yeild much greater results.

Mr.X
www.mesomorph.net
[email protected]