Need help with a diet! asap

[covergrl80]

Many of you may remember me and my recent Hospital say's with Pancreas Issues.

You see I have more issues now.....ever since I was able to eat again I have put on some weight. While I was sick I was 94 lbs and now that I am better my weight has went up to 101 or maybe even higher. I know some of you may be thinking "WHAT THE HELL IS TALKING ABOUT,her weight is fine!!!" Now you see I am only 4'11 and every pound I put on you can see it very well. I do tae bo a few time a week and mess with the free weights on the days I am not doing tae bo.

LORD my ass is getting fatter!!!! and my legs are starting to look like Doo Doo! catch my drift? not to cute on the beach this summer if I can not get this little bit of weight off.

So if someone could help me out with a a good simple diet I would be very greatfull!!!!!!!!

 

[Sassy69]

Hey girl - can u start by giving us a run down of what you are eating now? Possiibly just a couple tweaks to that will get you what you need. Also take a look at the stickies at the top of the board -- there are several sample diets on the "TOP THREADS - MUST READ" sticky. THose may give you an idea of where to go and any comments the girls can post up relative to your meal plan that you can post up will be a good place to start.

 

[covergrl80]

For breakfest I may have a begal,yogart,fruit, and every now and again the Pop tart comes in my mornings.

Lunch: Salad,Wraps with turkey mushrooms,or even tuna

Dinner: Just about anything. Most of the time it is chicken some kind of veggie and maybe pasta.

My down fall maybe the Italian food I eat. Let me know if this helps

 

[musclemom]

Many of you may remember me and my recent Hospital say's with Pancreas Issues.

You see I have more issues now.....ever since I was able to eat again I have put on some weight. While I was sick I was 94 lbs and now that I am better my weight has went up to 101 or maybe even higher. I know some of you may be thinking "WHAT THE HELL IS TALKING ABOUT,her weight is fine!!!" Now you see I am only 4'11 and every pound I put on you can see it very well. I do tae bo a few time a week and mess with the free weights on the days I am not doing tae bo.

LORD my ass is getting fatter!!!! and my legs are starting to look like Doo Doo! catch my drift? not to cute on the beach this summer if I can not get this little bit of weight off.

So if someone could help me out with a a good simple diet I would be very greatfull!!!!!!!!

Well, first of all, you're healthy weight range is between 98 and 123 pounds, seriously (I looked it up).

Honestly, dear, the first thing that comes to my mind is NOT that you're overeating. You were sick, you lost a lot of weight the wrong way, you've probably still lost MUSCLE. You're also probably digesting your food better, or eating more foods you're more easily digesting, or you're skinny fat.

You seem to have a diet heavy in carbs with low protein -- pop tarts, tell me you didn't say that You need to take in sufficient protein to build/rebuild muscle.

But I'd rather that, instead of trying to lose weight, you increased your muscle mass a little (in other words, maybe gain some weight in lean muscle). That way your metabolism would go up and you'd have an easier time maintaining your weight. Also, at 4'11" and with a petite frame, and some health problems, seriously, honey, the best thing you could do for your body is do a little more than MESS with the free weights. Doing a deadlift is better for your body than any glass of milk. You're at the age where you're still building bone mass if you put your bones under some stress.

HAVING said that, what Sassy said, dear Read the stickie. You need to figure out what you want to do (lose, maintain, gain) you take those calories, you decide on what percentage you want to eat (40/30/30 is common) so you know what the daily total should look like, then you divide by four or five to get what you should be eating at each meal. Refined sugar and flours are EVIL, your diet should be foods close to the way they are found, whole grains, fresh vegetables, unprocessed meats, some fruits. White bread, white pasta, sugar, and preprocessed/prepackaged foods are not good for you, and are more like empty calories.

 

[Daisy_Girl]

You are not eating enough.

Check the stickies at the top - Links to Top Threads have several sample diets in them.

Weight means nothing - it is bodyfat that is important. Stop focusing on the number.

 

[covergrl80]

I have this problem with making a diet the fits my life style,I find it to be to much and then I can not get it together. are there links that have pre made diets?

 

[Sassy69]

You are not eating enough.

Check the stickies at the top - Links to Top Threads have several sample diets in them.

Weight means nothing - it is bodyfat that is important. Stop focusing on the number.

We all have to spend a little time to get the right combination of things that fit into our lifestyles - spend the time up front, make it a habit & it becomes second nature. I've prepped, packed and carried food for 6-7 meals during contest prep for 4 months on a schedule where i leave the house at 4:45 am and return after 9-10 at night, and in bed by 11 pm.

 

[Daisy_Girl]

We all have to spend a little time to get the right combination of things that fit into our lifestyles - spend the time up front, make it a habit & it becomes second nature. I've prepped, packed and carried food for 6-7 meals during contest prep for 4 months on a schedule where i leave the house at 4:45 am and return after 9-10 at night, and in bed by 11 pm.

Exactly.

Don't expect to meet your goals if you cannot WORK to meet the goals. Results don't happen when you half-as it. It takes dedication, sacrifice and CHANGE.

Eating clean is not hard. Prepping meals is not hard. Take 1 day (Sunday usually works for most) and do it.

*Cook the meet you will need for the whole week. Put it in Tupperware, or even in separate containers for the days.

*You can even cook the veggies for the week and put them in a container - or cook the veggies for the first half of the week on Sunday and the rest of the veggies on Wednesday.

Most of the work is now done. All it takes is sitting down, planning out your day and putting all the food in a container the night before. It takes about 15 minutes a night.

If I can do it for me AND get my daughter ready for the day - essentially planning the day and food for two people - then you can do it for just yourself.

 

[alltheway123]

I have this problem with making a diet the fits my life style,I find it to be to much and then I can not get it together. are there links that have pre made diets?

There are lots of sample diets in the stickies at the top of this forum. Im trying to figure out a diet for myself, also finding it too hard to put together.
What ive been doing is writing down my food on Fitday (www.fitday.com) and adjusting as needed.
Eventually it will be done and if i can do it anyone can lol

 

[musclemom]

I have this problem with making a diet the fits my life style,I find it to be to much and then I can not get it together. are there links that have pre made diets?

What alltheway said about the stickies, sweetie pie.

It's just that dietary choices are so individual. Another thing to keep in mind, if you want to see how other people are eating, putting it into action, so to speak, you can read the logs.

Put it this way, I can already tell you what I'm probably going to eat today, every meal will consist of some combination of: grilled chicken breasts coated with EVOO and seasoned with salt, pepper, ground garlic, sage; brown rice (I cooked a big pot Friday night); and either broccoli or green beens or swiss chard and probably some 1% cottage cheese. I consider food variety changing the way I cook the chicken

What Daisy_Girl said about pre-prepping food is right on the mark!!! Think in terms of protein/carbs/veggies (veggies are carbs but this is how I think). So one thing I'll do is have a cooking marathon, takes a total of three hours or so, start to finish including prep. Rice cooks in its pot, chicken and yam bakes in the oven and I'm peeling/trimming then steaming/lightly boiling green things on the stove top.

It's a great feeling to snap the tupperware lids on stuff and know you're done, all you have to do is measure and nuke

Works if you have allergies, are bodybuilding, or cutting.

The basic framework is:

Breakfast: oatmeal and protein source (e.g., protein powder, egg whites, I would use chicken breast, I liked savory oatmeal -- have since realized I can't eat oatmeal, it was contributing to my rash).

Meal Two through Six: Protein source/carb source/veggie

Some folks sub out one or two meals with a protein shake, or instead of six meals they eat five. Adding healthy fat can be done with flaxseed oil, ground flaxseeds, hemp oil or having nuts like almonds as one small meal.

A good digital food scale is a REALLY helpful, seriously.

It's just food, honey, not rocket science. The big think is you really need to get rid of the concept of "diet" you need to find a way of eating that works in your lifestyle. This isn't something you do for bathing suit season, it's life.