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