Review menu for a fat a** new mom!

[aster]

I'm 5'3, 165 lbs. (post-baby) and 27 yo. I want to drop to 125/130 and keep some of this T&A. I'm gonna be on the treadmill for an hour 5x/week in the a.m. before meal 1 and 20 mins each night. Here's the menu maybe you guys can help me out with:

meal 1 - 2 packets plain (no sugar) oatmeal, 1/4 cup skim milk, handful of dried fruit.

meal 2 - 1 can tuna, chopped celery, lettuce, vinegar, lemon juice

meal 3 - 1 1/2 medium chicken breast, 1/2 cup rice or 1/2 a yam, 1 cup veggies

meal 4 - 3 egg, 1 yolk omlette with diced veggies.

I want to get into some weight training, but I particularly know where to begin. It'd have to be an at-home venture.

So do you think this is a decent start??

 

[Stryc-9]

The fact that you are concerned at ALL about getting into shape is already and excellent start!

I think you have the right idea as far as diet is concerned, although you may be undereating at this point! That might sound strange considering that you want to lose weight.....but a good plan of attack is to begin with body weight x 12 to determine your daily calorie requirement. From there you can adjust up or down based on progress, etc.,

That means that you likely need around 2000 calories every day - and it doesn't look like you're getting that with the diet you listed (although you didn't list portion sizes, etc.,). Therefore you may want to eat more often - i.e., six meals, proportionally smaller, instead of four.

For you I would suggest going with a diet ratio split of 45:45:10 (p:c:f) to begin with - and again - make adjustments as you get a feel for how things are going.

What else? Oh drink tons of water and DEFINITELY begin training with weights -------> Muscle tissue is metabolically active!!

 

[georgie24]

The fact that you are concerned at ALL about getting into shape is already and excellent start!

I think you have the right idea as far as diet is concerned, although you may be undereating at this point! That might sound strange considering that you want to lose weight.....but a good plan of attack is to begin with body weight x 12 to determine your daily calorie requirement. From there you can adjust up or down based on progress, etc.,

That means that you likely need around 2000 calories every day - and it doesn't look like you're getting that with the diet you listed (although you didn't list portion sizes, etc.,). Therefore you may want to eat more often - i.e., six meals, proportionally smaller, instead of four.

For you I would suggest going with a diet ratio split of 45:45:10 (p:c:f) to begin with - and again - make adjustments as you get a feel for how things are going.

What else? Oh drink tons of water and DEFINITELY begin training with weights -------> Muscle tissue is metabolically active!!

good advice here there is no quick fixes

 

[KEL]

Congratulations!
This topic comes up from time to time come check out the women’s board we have several moms over there!

Read this thread (most recent)
http://209.11.101.244/forum/showthread.php?threadid=102039

kel

 

[diamonddiceclay]

1-get rid of the milk.2-eat 6-8 meals a day made up of turkey,fish,chicken,keep carbs before noon

 

[cardiosux!]

DDC-- Why should she get rid of the milk??
It is skim, so no sat fat, and the calcium will do her some good, being a new mom! The carbs after noon I don't understand your objection either, cuz she is doing cardio in the evenings as well as the morning, has a newborn, a new diet and obviously alot going on. Girlfriend needs to keep her strength up!!
Congrats, Aster, on your baby and your goals.

 

[diamonddiceclay]

DDC-- Why should she get rid of the milk??
It is skim, so no sat fat, and the calcium will do her some good, being a new mom! The carbs after noon I don't understand your objection either, cuz she is doing cardio in the evenings as well as the morning, has a newborn, a new diet and obviously alot going on. Girlfriend needs to keep her strength up!!
Congrats, Aster, on your baby and your goals.

if she wants to cut fat, milk is bad and carbs in the pm are worse

 

[aster]

Thanks for the great replies! I did some more reading on REL's advice, and it looks like a lot of new mom's want to take the weight off FAST going the Atkins route, but I don't want to put that much strain on my kidneys and feel like sh*t in the beginning while caring for a newborn...and I've got the time, I'm planning to lose the 35-40 pounds by August.

So Stryc-95: I like this 45-45-10 ratio. But just to be sure I'm on the right track: Is that 130g protein, 130g carbs and like 22g fat?

And if I should eat my carbs before 3, does that include all carbs, i.e., veggies, or just the majority like the oatmeal?

 

[cardiosux!]

DDC-
There is no fat in the milk! If anything, she could cutout the yolk in her omlette. Carbs in the pm might not be ideal, but none after noon?? I think that is unrealistic. Maybe 5.

 

[diamonddiceclay]

Thanks for the great replies! I did some more reading on REL's advice, and it looks like a lot of new mom's want to take the weight off FAST going the Atkins route, but I don't want to put that much strain on my kidneys and feel like sh*t in the beginning while caring for a newborn...and I've got the time, I'm planning to lose the 35-40 pounds by August.

So Stryc-95: I like this 45-45-10 ratio. But just to be sure I'm on the right track: Is that 130g protein, 130g carbs and like 22g fat?

And if I should eat my carbs before 3, does that include all carbs, i.e., veggies, or just the majority like the oatmeal?

ALL carbs

 

[aster]

Thanks DDC and Cardiosux! I'm going to keep the skim milk and cut the carbs to before 3 pm. Here it is revised:

Meal 1: 2 packets plain oatmeal, 1/4 c. skim milk, handful dried fruit
Meal 2: 1 1/2 chicken breasts, 1/2 c. rice/yam, 1 c. veggies
Meal 3: 1 can of tuna, a little celery, lettuce, lemon juice
Meal 4: 2 chicken breasts, plain
Meal 5: 3 egg white omlette, no veggie.

But is this too much protein, seriously? I know there's an ongoing debate, but I gotta know from you guys.

 

[mini_mouse]

maybe you could add in some mushrooms with one (or both?!) of your evening meals. You could fry them in a nonstick pan with the chicken breast or maybe just add them in with the eggwhite omelette. The good thing about mushrooms is that, not only are they obnoxiously low-cal and low-fat (13cals and 0.5g fat / 100g), but they are also low-carb (just 0.4g in 100g), esp. for a vegetable.

I don't actually think your revised menu is too heavy on the protein though. It looks about right. However, I reccommend you signing up with www.fitday.com. You get an online diet and fitness journal and it gives you the nutritional breakdown of everything you eat, your BMR, your vitamin deficiencies, energy expenditure from exercise etc. etc. I find it an amazingly useful resource, especially when adhering to a strict diet

take care,
mm

 

[cardiosux!]

Godd Call on the 'shrooms, MM!! Eggwhite with spinach and mushrooms is wicked good!!

 

[mini_mouse]

I've been blitzing it with the egg white omelettes recently, and trying all sorts of stuff to add to it for 'tastebud excitement' purposes . Have you tried eggwhite as 'sweet' rather than 'savoury'? If not, and if you're looking for some more egg white options, try adding a tsp of vanilla essence, a tsp of splenda, and a pinch of cinnamon and nutmeg. It ends up a little like a pancake.

 

[aster]

Thx Cardiosux and Mini mouse, I never thought to go to the sweet side with the eggs! I'll try that.

I dumped the tuna from my diet. If anyone has any recs, I'd love to give it a third try, but it's just nasty. I replaced the tuna with an Atkins Advantage bar, low carb/hi protein. And if anyone knows any protein bar that tastes better... For now, it's leaps and bounds better than the tuna hell.

I figure I'd post my results here, keep things tidy in case some other new moms, or whoever, want to know.

Started the cardio and above menu (minus the tuna) on Jan. 27th weighing 165. I've lost 4 pounds in water weight and feel a little firmer in my thighs. HTH someone.

And thx for all the recs, it's keeping me motivated!

 

[6 Pack Man]

1-get rid of the milk.2-eat 6-8 meals a day made up of turkey,fish,chicken,keep carbs before noon

LOL, what is the deal w/ milk and losing fat.. I'm not trying to argue, just wondering why you suggest no milk.. I still don't see how it can affect losing weight... What is in it that will render losing weight? I'm just trying to learn.. Maybe if there is a good reason behind it, I can lay off the dairy when I'm cutting and I'll get faster results.

 

[cardiosux!]

Hey N-Mom!!
Try Pure Protein bars (S'mores are the best!!). I also tried the things called Lean Protein Bites, by Labrada. They come in three flavors, white and milk chocolate and PB. All 3 are good, and they look like little Coco- Puffs. Wicked good, lo in carbs and hi in pro. I can only find them at Total Nutrition in MA,. If anybody else has seen these, gimmee a holla!!