Newbie needing help

[samanthamarie]

Hi Everyone,

I am new to this site and need help with my diet. My stats are as follows:
5' 6" 175lbs no idea the amount of bf%.
I am a hairdresser and on my feet all day yet I currently don't go to the gym or do any other physical activity (will be starting this week)

My BMR is 1602
I figured that my calories needed per day are around 1980 calories

My diet that I have put together so far (which is lacking some calories) is as follows:

Morning: 1 cup of eggbeaters 1 piece wheat toast with butter 1 tbsp of all natural peanut butter
3 hours later: 1 tbsp of all natural peanut butter, protein drink
Lunch: 1 can of tuna with low fat mayo
3 hours later: 1tbsp of all natural peanut butter, protein drink
Dinner: 1 large piece of chicken breast, cooked broccoli
3 hours later:1 Oh Yea! Protein Wafer Bar


I am using fitday.com to get my diet together and would like some help. According to fit day here are my ratios:

Fat=45%
Protein=38%
Carbs=18%
Total Calories=1784
Fat=90grams
Carbs=80grams
Protein=165grams

If you need any other information I would be glad to provide it. When I start working out I plan on doing light weights as well as 30 minutes of cardio 3 times a week.

I would appreciate any help and input. I am trying to keep my diet as simple as possible atleast to start off and then add things as I go.

 

[needtogetaas]

making a post now... Give me a sec

 

[needtogetaas]

So are you trying to gain muscle,slim down,get healthy? Fats kind of high no matter what your goal is, but still welcome to the site and what is your long term plans in life. Well not your whole life but the health/fitness side of it.

O I also made you plat so you can put up a pick in your avi if you like.

 

[samanthamarie]

I thought my fat intake might be high. I am trying to lose weight and build muscle. Preferably lose more weight than build muscle : ) Any ideas on how to alter the diet so my fat intake is lower? Should the protein intake be higher or the carb intake? I was leaning toward a low carb plan.

 

[needtogetaas]

I thought my fat intake might be high. I am trying to lose weight and build muscle. Preferably lose more weight than build muscle : ) Any ideas on how to alter the diet so my fat intake is lower? Should the protein intake be higher or the carb intake? I was leaning toward a low carb plan.

Naaa Looking at your diet again its pretty damn clean and most of your fat is omega fat. Its not that bad. At 165 your protein is a little shy though so I would deff up your protein a bit. All protein bars are no good. Only one brand in the world worth eating.

 

[samanthamarie]

What would you recommend then after dinner instead of the protein bar? I am trying to get something in there to reduce cravings. Also should I just up the amount of protein I drink during the day to maybe a serving and a half instead of 1 serving twice a day?

 

[SouthernLord]

Welcome to EF

Congratulations on making fitness a part of your lifestyle. It's a good choice.

I see a few things I see in your diet that could be changed.

First thing. Where are the green veggies?! Veggies like brocolli, assparagus, lettuce, cabbage and spicnach add bulk to your diet. In some cases these veggies actually cause your body to burn more calories then they provide just by digestion. You can never over eat green veggies and they will help with hunger cravings.

Fruit also. Berries and citrus are awsome. I eat them at breakfast and around my workouts.

Ok your breakfast isn't so bad. I would personally have you ditch the toast, butter, and peanut butter though. Instead a serving of rolled oats mixed with skim milk and blueberries would be a better choice.

The shakes and ANPB are a fine way to get your calories on the go. Maybe sometime substitute the ANPB for a serving of raw almonds. Also an apple would be really good here too. Low calories but very filling.

The tuna with mayo is fine, but it would be even better served with a big green salad and oil and vineager.

I would ditch that protein bar. It is basically a candy bar with some inferior protein added. A better choice her would be some cottage cheese mixed with pineapple chunks in splenda syrup.

The experts should be along shortly to answer your questions. I wish you the best luck in your fitness goals and I hope you stick around.

 

[mommalu]

I just wanted to say "Welcome" to this amazing site.
There are many great ladies here(and of coarse gentlemen) that will help answer any questions that you have.
If you're looking for food ideas, I have many links in my journal that I have personally made(with pictures)

Getting fit and healthy is another addition of your daily routine. Fit it in and you'll be amazed at how wonderful you feel.

 

[the_alcatraz]

Welcome to EF

 

[ironwings]

Hi Everyone,

I am new to this site and need help with my diet. My stats are as follows:
5' 6" 175lbs no idea the amount of bf%.
I am a hairdresser and on my feet all day yet I currently don't go to the gym or do any other physical activity (will be starting this week)

My BMR is 1602
I figured that my calories needed per day are around 1980 calories

My diet that I have put together so far (which is lacking some calories) is as follows:

Morning: 1 cup of eggbeaters 1 piece wheat toast with butter 1 tbsp of all natural peanut butter
3 hours later: 1 tbsp of all natural peanut butter, protein drink
Lunch: 1 can of tuna with low fat mayo
3 hours later: 1tbsp of all natural peanut butter, protein drink
Dinner: 1 large piece of chicken breast, cooked broccoli
3 hours later:1 Oh Yea! Protein Wafer Bar


I am using fitday.com to get my diet together and would like some help. According to fit day here are my ratios:

Fat=45%
Protein=38%
Carbs=18%
Total Calories=1784
Fat=90grams
Carbs=80grams
Protein=165grams

If you need any other information I would be glad to provide it. When I start working out I plan on doing light weights as well as 30 minutes of cardio 3 times a week.

I would appreciate any help and input. I am trying to keep my diet as simple as possible atleast to start off and then add things as I go.

Hey girl, welcome to EF. I see you are bombarded with guys in your thread. I can't elaborate now but I'll post up for you this afternoon. Just wanted you to know there are ladies here too.

P.S. SouthernLord had some great diet advice.

 

[kerriheffel]

welcome! everyone here is so knowlegeable and has great advice. GOOD LUCK! xx

 

[Thandie]

Hi Everyone,

I am new to this site and need help with my diet. My stats are as follows:
5' 6" 175lbs no idea the amount of bf%.
I am a hairdresser and on my feet all day yet I currently don't go to the gym or do any other physical activity (will be starting this week)

My BMR is 1602
I figured that my calories needed per day are around 1980 calories

My diet that I have put together so far (which is lacking some calories) is as follows:

Morning: 1 cup of eggbeaters 1 piece wheat toast with butter 1 tbsp of all natural peanut butter (instead try oatmeal or cream of wheat with your eggs) I don't know how much protein is in 1c of egg beaters)
3 hours later: 1 tbsp of all natural peanut butter, protein drink
Lunch: 1 can of tuna with low fat mayo. (Have tuna with lemon juice and vegetables)
3 hours later: 1tbsp of all natural peanut butter, protein drink (too much fat in your diet. You should have about 30 g)
Dinner: 1 large piece of chicken breast, cooked broccoli
3 hours later:1 Oh Yea! Protein Wafer Bar (Skip the protein bar UNLESS you're in a position where you have no access to food and is all there is)


I am using fitday.com to get my diet together and would like some help. According to fit day here are my ratios:

Fat=45%
Protein=38%
Carbs=18%
Total Calories=1784
Fat=90grams
Carbs=80grams
Protein=165grams

If you need any other information I would be glad to provide it. When I start working out I plan on doing light weights as well as 30 minutes of cardio 3 times a week.

I would appreciate any help and input. I am trying to keep my diet as simple as possible atleast to start off and then add things as I go.

I don't want to confuse you with additional information, but try having about 5 meals a day.
Have 2.5 to 3 grams of chicken/protein per meal. Having too much protein in one meal will be more difficult to digest and will wind up with storage fat.

For carbs: oatmeal, vegetables, quinoa, couscous, sweet potato, brown rice, etc.
Good fat: Wild salmon, flaxseed oil, fish oil, what's in the animal protein, etc.

Have lots of water and green tea can help curb your hunger while you go through this transition.

Welcome, Btw!

 

[ironwings]

Hey girl, welcome to EF. I see you are bombarded with guys in your thread. I can't elaborate now but I'll post up for you this afternoon. Just wanted you to know there are ladies here too.

P.S. SouthernLord had some great diet advice.

Looks like you are thinking about all the right things!

Let us know if you need any help with workouts - for now the most important thing is get moving. Add more daily activity like parking far away, taking the stairs, just more moving around! Just by doing this simple thing you can burn an extra 300 calories or so each day!

 

[mikediesel04]

Can someone give me an idea besides tuna and greens and balsamic for lunch? I want something easy that contains protein like that type of a meal.

 

[Thandie]

Can someone give me an idea besides tuna and greens and balsamic for lunch? I want something easy that contains protein like that type of a meal.

You can have grilled/baked chicken or turkey with a salad. If you need more carbs, then add 1/2 cup of brown rice or quinoa or sweet potato/yam. That's what I normally have. It's easy and travels well.

 

[RADAR]

Naaa Looking at your diet again its pretty damn clean and most of your fat is omega fat. Its not that bad. At 165 your protein is a little shy though so I would deff up your protein a bit. All protein bars are no good. Only one brand in the world worth eating.

And That Brand is Needto's Protein Bars!

Welcome to Elite!

RADAR

 

[ironwings]

Put the chicken in a crockpot overnight with some water and a little no salt chicken stock. It will be all yummy and pulled apart in the morning to pack!