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Need diet help

SheDragon

SheDragon

New member
I started working out with my bf yesterday (swordfish151) and he recommended that i post a new thread here so you ladies can help me out. we'll be training together as far as weights go so im good to go there. we just need a little help setting up my diet plan:

my current stats are:
29yr
151lbs
5' 4"

BF:
estimate is 31.66% (just an estimate) per website, i have 119.34 lbs of lean body mass and 47.8lbs of fat

i just started working out for the first time in a long time (years) so i will be working out 3 days a week. my current eating habits are all screwed up. i tend to not eat alot but when i do have that meal, i dont eat healthy. i already understand per swordfish, that i should be eating at least 5-6 times a day. my current BMR is 1920 and fat loss is 1536 cals. since i need help setting up a diet plan, i want to get some input on foods and diet. any help would be appreciated.
 
So lets here it ladies...what would you guys recommend as far as her diet goes...she is very motivated and per last nights workout in the gym, was very gun-ho! She doesnt eat breakfast sometimes and when she does, its a breakfast burrito (loaded with cals/sodium), no snacks, and lunch depends...sometimes she does sometimes she doesnt...dinner is almost identical to lunch...what i do knwo is that she would eat or be willing to eat the same things day in day out and not get bored..her main goal right now is to decrease body fat...and maintain or gain LBM...
 
Suggest you take a look at the "TOP THREADS" stickie at the top of the board - whole bunch of sample diets as well as teh very successful "The Shadow Project".
 
SheDragon said:
I started working out with my bf yesterday (swordfish151) and he recommended that i post a new thread here so you ladies can help me out. we'll be training together as far as weights go so im good to go there. we just need a little help setting up my diet plan:

my current stats are:
29yr
151lbs
5' 4"

BF:
estimate is 31.66% (just an estimate) per website, i have 119.34 lbs of lean body mass and 47.8lbs of fat

i just started working out for the first time in a long time (years) so i will be working out 3 days a week. my current eating habits are all screwed up. i tend to not eat alot but when i do have that meal, i dont eat healthy. i already understand per swordfish, that i should be eating at least 5-6 times a day. my current BMR is 1920 and fat loss is 1536 cals. since i need help setting up a diet plan, i want to get some input on foods and diet. any help would be appreciated.
Click to expand...
Welcome girl :rose:

Just started ... that's good, you will be sore & experience 'newbie gains' if you play your cards right :)

What specifically (split) do you plan to do for 3 days?

I will tell you right now DIET is the most important part of the equation. You need to eat MORE, more FREQUENTLY and make healthy choices. Throw in a sanity cheat/reward meal on FRI or SAT night to mix things up ... but FOOD is not the enemy .. LACK of food is ...

Check out the Sticky's at the top :)
 
Welcome! Now, I can't give u more advice on both exercise and diet, just because I am also a newbie like u here.

Keep reading and asking!I am agree with Sassy that it's very important and worthwhile to read the stickies first!

Read stickies-> make your own plan()-> ask some experts(Bunny,Sassy......) -> optimize your plan->start your journal......

Keep improving your health and having fun ! :qt:
 
So....what exactly ARE you eating????? lol Start logging in fitday - www.fitday.com - and see where you are on calories and what your macros are (% of fat, carbs, pro) daily.

You're training is good? Not that I'm doubting the man, but can you post it for us? It helps us help you.

Glad to have you....welcome to EF!!!!! :)
 
What im having her do is a full body workout 2-3 times a week....Tuesday we did :

Leg press
Hamstring Curles
Bench Press
Cable Rows
Lateral Raises
Donkey Calf raises
Bicep Curls
Triceps Curls

3 Sets of 15 reps each...once we did the first go around we repeated...she did really well and showed alot of motivation...

Tonight we will be doing :

Leg Press 2X 6-12
Leg Curls 2X 6-12
Leg Extensions 1-2 X 6-12
Seated Leg curls 1-2X 6-12
Calf Raises 3-4X 6-12
Bench press 2X 6-12
Cable rows 2X 6-12
Incline Bench Press 2X 6-12
Pulldowns or chins 2X 6-12
Lateral raises 2-3X 6-12
Bicep Curls 2X 6-12
Tricep pushdowns 2X 6-12
 
*Bunny* said:
:wavey: Thanks for clarifiying :) What about the food breakdown via fitday
Click to expand...

Im working on that for her now...I have a program on my laptop at home that is somewhat like fitday...but with my program I look up the nutrional label on EVERYTHING and plug in the numbers...works great and is accurate...so far I had her diet down as...

Meal #1 : 4egg whites, 1 whole, 1 packet oats

Meal #2 : 1 Scoop protien powder w/water (would 2% milk be a bad idea)

Meal #3: 2 pieces chicken tenderloins w/2 slices whole wheat and sandwich veggies

Meal #4: 2 pieces chicken tenderloins w/veggies

Meal #5: (PWO) 2 scoop protien powder w/water

Meal# 6: 1/2 - 1 cup cottage cheese w/almonds

I cant off the top of my head remember the ratios, but what i do remember is that it only equaled to only 1200 cals....she needs to get in at least 300 more cals...protien ended up being a little over 1g per lbs, carbs under 100g and fats i beleive under 30g...suggestions...
 
PawWax said:
Personally, I'd get rid of the powder in Meal #2 and make it real food. 300 cals for Meal 2 should be easy enough.
Click to expand...

I thought the same...but for HER that meal would be convinient...
 
NICE about your program :)

Look ok, if she likes it that's a place to start ...

Where are the other healthy fats other than almonds?

That will bump cals ...

I do not like bread for cutting/weight loss period ... save it for a cheat meal...

Veggies, green ones? Water intake? etc :)
 
*Bunny* said:
NICE about your program :)

Look ok, if she likes it that's a place to start ...

Where are the other healthy fats other than almonds?

That will bump cals ...

I do not like bread for cutting/weight loss period ... save it for a cheat meal...

Veggies, green ones? Water intake? etc :)
Click to expand...

Was thinking the same on the fats...Going to have her get some flax to supplement..how many mgs you think? Water...well sh's really bad about that...but we are going to shoot for at least 1 gallon a day...i know thats going to be hard for her...so even if she gets in half a gallon its something...
 
swordfish151 said:
Was thinking the same on the fats...Going to have her get some flax to supplement..how many mgs you think? Water...well sh's really bad about that...but we are going to shoot for at least 1 gallon a day...i know thats going to be hard for her...so even if she gets in half a gallon its something...
Click to expand...
Get the water in, have her increase slowly, not try to pound a gallon in a day .. she'll float away :)

Not TOO sure on the flax, as I don't use it :)
 
Yep, the flax will get the 300 in there EASY. The liquid is rank though, I can't take it anymore because it's just NASTY. She might opt for the capsules. Not as good as the liquid, but it's flax.

Above that, if she needs extra calories - I'd just bump up the protein (chic, fish, red meat, eggs - not powder). Can't go wrong there.
 
scorpiogirl said:
Yep, the flax will get the 300 in there EASY. The liquid is rank though, I can't take it anymore because it's just NASTY. She might opt for the capsules. Not as good as the liquid, but it's flax.

Above that, if she needs extra calories - I'd just bump up the protein. Can't go wrong there.
Click to expand...
I was waiting for you ...
 
swordfish151 said:
What would you recommend as far as a fat source??
Click to expand...
flax would be perfect....she could also eat some almonds or peanuts - ANPB for that matter, would work!
 
Thanks scorpiogirl .... even if she is already getting 1G of protein per LBM its ok to go over that...right now had her only in at 120g of protein...didnt know if more would be ok?
 
swordfish151 said:
Thanks scorpiogirl .... even if she is already getting 1G of protein per LBM its ok to go over that...right now had her only in at 120g of protein...didnt know if more would be ok?
Click to expand...
Yep, it's fine....and you're very welcome!
 
swordfish151 said:
Cool...So then i'll up the protein/add in good fats to make up the rest of the cals...thanks again to all the ladies that helped
Click to expand...
Fatty Fish, Udo's, Fish/Flax Oil, Almonds, walnuts, avocado, etc. :)

What SG said :) POST UPDATES Swordfish ;)
 
*Bunny* said:
Fatty Fish, Udo's, Fish/Flax Oil, Almonds, walnuts, avocado, etc. :)

What SG said :) POST UPDATES Swordfish ;)
Click to expand...

Will do...going to track her progress and take pics...I know she's very motivated so it should all go well...
 
SheDragon said:
Thank you Bunny and Scorpiogirl for all your help!
Click to expand...
Anytime......can't wait to see pics and your progress as you move forward!
 
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