Please critque diet

[klmclean]

Hi I'm new to the board and I was hoping to get some advice regarding my diet. I've spent a couple of weeks reading posts and articles trying to put together a meal plan that will work for me. I'm weight training 4x a week with a trainer and am going to be doing cardio 6 days a week in a.m for 45-60 on an empty stomach ( I know there are a lot of different view on this) but, I'm looking to get lean and from my past training I know the cardio really helps with that. I carry a far bit of muscle already, but I would just like to really lean up. I'm currently 135, 5'4, (have gained 15 pounds through complete laziness and eating junk!) I have been back to the gym now for five weeks and am ready to clean up eating habits for good. This is the plan I have come up with, foods that I enjoy and that I know I can stick with. I just need to know if they're the right foods at the right times to meet my goals. Any imput would be greatly appreciated

Here's my plan:

7:30 a.m. - cardio 45-60 min. on empty stomach

9:00 - Meal #1 (when I get home from gym)
1 scoop whey protien powder mixed in water with 1/3 cup oats and
1/2 banana

12:00 - Meal #2
4-5 ounces chicken breast
1/2 cup 1% cottage cheese
1 cup spinach or asparagus

3:00 - M eal #3
1 cup fat free sugar free yoghurt with 1 scoop protien mixed in and
1/2 cup berries


6:00
4-5 ounces chicken
1/2 cup brown or wild rice
1 cup spinach
1/4 cut almonds or cashews

9:00 - WEIGHT TRAINING

10:30 (get home from gym)

Please feel free to make suggestions or tear my diet apart if you'd like. Any help would be greatly appreciated!
1/2 cup fat free or sugar free yoghurt with 1 scoop protien powder mixed in and 1/2 cup berries

or

1 scoop protien powder mixed in water
1/3 cup oats
1/2 banana

 

[superqt4u2nv]

Well normally I would say no carbs after 3 but since you weight train at 9 that is cool. On days you are not weight training at 9 drop the carbs at 3. Also cut the fruit out completely it is sugar(Fruit=fructose=sugar) the end and the fat free yougurt probably has some hidden carbs in it. I would nibble on the 1/4 cup of almonds through the day rather then eating them all at 6. Make sure your eating enough protien 1g per lb. Also cardio 6 times a week is way too much you are killing the chance for muscle to grow.

 

[torabirgitte]

Hi I'm new to the board and I was hoping to get some advice regarding my diet. I've spent a couple of weeks reading posts and articles trying to put together a meal plan that will work for me. I'm weight training 4x a week with a trainer and am going to be doing cardio 6 days a week in a.m for 45-60 on an empty stomach ( I know there are a lot of different view on this) but, I'm looking to get lean and from my past training I know the cardio really helps with that. I carry a far bit of muscle already, but I would just like to really lean up. I'm currently 135, 5'4, (have gained 15 pounds through complete laziness and eating junk!) I have been back to the gym now for five weeks and am ready to clean up eating habits for good. This is the plan I have come up with, foods that I enjoy and that I know I can stick with. I just need to know if they're the right foods at the right times to meet my goals. Any imput would be greatly appreciated

Here's my plan:

7:30 a.m. - cardio 45-60 min. on empty stomach

9:00 - Meal #1 (when I get home from gym)
1 scoop whey protien powder mixed in water with 1/3 cup oats and
1/2 banana

12:00 - Meal #2
4-5 ounces chicken breast
1/2 cup 1% cottage cheese
1 cup spinach or asparagus

3:00 - M eal #3
1 cup fat free sugar free yoghurt with 1 scoop protien mixed in and
1/2 cup berries


6:00
4-5 ounces chicken
1/2 cup brown or wild rice
1 cup spinach
1/4 cut almonds or cashews

9:00 - WEIGHT TRAINING

10:30 (get home from gym)

Please feel free to make suggestions or tear my diet apart if you'd like. Any help would be greatly appreciated!
1/2 cup fat free or sugar free yoghurt with 1 scoop protien powder mixed in and 1/2 cup berries

or

1 scoop protien powder mixed in water
1/3 cup oats
1/2 banana

I would have a little bit of protein before the cardio in the morning. especially if the cardio you're doing is high intensity. If it's only power walking it's ok to go on empty stomach.
I would skip the banana, berries are OK for the protein drink as they only have about 5g of carbs per 100g (frozen ones that is).