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My current diet- help!


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about My current diet- help! within the Women's Fitness (Female Bodybuilding and Training) category.

Excerpt: Hi guys: Ok here's where I am: (went way off track over the years) 5'5'' 148lbs 23% bf Diet:

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  1. #1
    Good Broly Firecracker's Avatar
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    My current diet- help!

    Hi guys:


    Ok here's where I am: (went way off track over the years)

    5'5''
    148lbs
    23% bf

    Diet:
    morning
    1 whole wheat english muffin
    2 egg whites
    1 1/4 scoop protein shake

    lunch[/B]
    1/2 whole wheat english muffin
    1 can organic chicken

    midday
    1/3c walnuts

    dinner
    1/2 cup cottage cheese
    1 can organic chicken

    eve snack
    28 almonds

    comes out to

    1235 cal
    59 carbs
    132.75 protein
    53.5 fat


    Any advice? TIA!

  2. #2
    Good Bro LadyRaptor's Avatar
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    Re: My current diet- help!

    BUCKETS OF VEGGIES=NO WEIGHT GAIN! And they fill you up, loaded with Macro-nutrients.... Get rid of the simple / processed foods!! EAT MORE PROTIEN TOO!! Gods...looks like you are on the Butan-death march diet!!

    B-mom wrote a great reply! DO IT!!!

    Oh, and I'm still lovin' your ass....gymgurl... ;0

  3. #3
    Good Broly
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    Re: My current diet- help!

    I would like to add that the calories seem low.

    I would get rid of the Eng muffin and add at least one whole egg with the egg whites. You can even make a omellette and throw in some veggies. I love spinach and tomato omellettes. It gives me some veggies and taste great.

    For lunch maybe chicken and a salad (or veggies) instead of the Eng muffin.


    had some great suggestions. I would put the strawberries (or blueberries) right in the oatmeal.

  4. #4
    Elite Mentor Tatyana's Avatar
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    Re: My current diet- help!

    Quote Quote posted by claire
    I would like to add that the calories seem low.

    I would get rid of the Eng muffin and add at least one whole egg with the egg whites. You can even make a omellette and throw in some veggies. I love spinach and tomato omellettes. It gives me some veggies and taste great.

    For lunch maybe chicken and a salad (or veggies) instead of the Eng muffin.


    had some great suggestions. I would put the strawberries (or blueberries) right in the oatmeal.
    I was thinking the same thing, so I took the liberty of doing some calculations based on the two great sports physiologists

    To calculate your BMR based on lean body weight (Katch-McArdle Formula)

    BMR (both sexes) = 370 + (21.6 x lean mass in kg)

    THis will give you what your body requires for all of your basic biological processes, such as digestion, nerve transmission, respiration etc, or your basal metabolic rate.

    NEVER DROP YOUR CALORIES BELOW THIS LEVEL!!!!!

    To figure out how many calories you need for the day multiply your BMR by your activity levels

    Sedentary BMR x 1.2 no exercise/desk job
    Lightly active BMR x 1.375 light exercise/sports 1-3 days/week
    Moderately active BMR x 1.55 moderate exercise/sports 3-5 days/week
    Very active BMR x 1.725 hard exercise/sports 6-7 days/week
    Extremely active BMR x 1.9 hard daily training/physical job or training 2x/day

    To lose weight, obviously, you do need to burn more calories than you need!!
    So, take about 10-20 % off of your total calorie requirements



    Your weight = 148 lbs or 67.3 kg

    67.3 kg x 23 % (0.230) = 15.4 kg of fat

    Lean tissue = 67.3 kg - 15.4 kg of fat = 51.9 kg

    BMR = 370 + (21.6 x 51.9)
    BMR = 370 + (1121)
    BMR = 1491 kcals

    This is what your body needs just to functions without adding in any activity.

    I am not sure how often you are training, you would need to multiply this BMR by your activity level listed above to figure out how many calories you need each day.

    There is no harm in dropping your calories really low every now and then, however, keep them really low and your body thinks that it is starving.

    When it thinks it is starving, it slows down all the metabolic processes.

    Also, there is this horrible tendency to try to preserve fat (fat = survival) and it will canabalise lean body tissue, your muscle, and in extreme situations, internal organs.

    Muscle and brain are the most metabolically demanding tissues in the body, so losing muscle is never a good idea, and we also lose muscle as we age, which is one of the reason women often gain weight as they get older, even if their diet or activity doesn't change much.

    I would recommend you increase your daily calories, slowly though, cause if you start eating a lot more straight away, you will also gain weight.

    I know it seems odd, and it does my head in when I am dieting, you want to think fewer calories is a good thing, but it is often counterproductive.

    I even really UP my calories at least once a week so my body does not adapt to the calories that I am taking in every day (my required calories everyday is about 1800), and I have dropped about 7 -8 kg in 3 months.

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