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Old 09-27-2010, 06:58 PM   #1 (permalink)
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Default Help - What do you think of my diet?

Here is what I eat on a typical day. Any feedback would be much appreciated

Breakfast - Either whole grain oatmeal with cinnamon, Splenda and some strawberries or bowl of Special K w/ skim milk

Snack - Either 1 cup of Fat free yogurt w/ about 10 almonds or 1 cup of 2% cottage cheese

Lunch - Salad with oil and vinegar dressing and some grilled chicken, sandwich w/ whole grain bread and ham or turkey and an apple, or dinner leftovers

Snack - Fruit of some sort

Dinner - Usually fish or chicken w/ veggies. I try not to eat any carbs at night.

After work out - Yogurt or cottage cheese again.

I have been struggling not eating sugar so I might have a fat free pudding cup or a cookie or two. But of course had a piece of cake this weekend for a family party and a Jr Frosty today since I was craving something sweet. I love eating healthy but I really want to cut out as much crap as I can and continue to lose weight.

I do run about 3-5 miles 4 days a week and lift 2 days a week.

Overall does it seem like I am on the right path?
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Started AGAIN after Baby #2: 8/1/2012
Height: 5' 6"
Starting weight: 180 lbs
Current : 153
Lbs Lost: 25
Lbs Until 1st Goal Met: Success!!
Lbs Until 2nd Goal Met: Success!!
Lbs Until 3rd Goal Met: 3

Goal #1 165 by 9/17/12 - First Day back at work
Goal #2: 155 by 10/17/12
- Daughter's B-Day
Goal #3: 150 by 4/15/13
Goal #4 - 145 by 6/1/13
Goal #5 - 140 by 7/1/13
Goal #5 - Ultimate Goal - 135 for Life!!
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Old 09-27-2010, 08:19 PM   #2 (permalink)
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All the food looks good. What is your Protein, Carb, Fat as percentages of calories? What is your calorie deficit?
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Male, Age 53 Height 5'-11"
Start, Spring 2009....,.. 270.0 lbs
January 21, 2010. ....,...255.0 lbs (Joined Fitday)
September 10, 2010..,..223.8 lbs. (-46.2lbs)
Mini-Goal......................225 Achieved 9/21/2012
Mini-Goal......................220 Achieved 10/26/2012
Current.........................216.2 lbs. (-53.8 lbs)
Mini-Goal.......................215
Goal..............................200



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Old 10-06-2010, 06:08 PM   #3 (permalink)
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Just from your sample day's menu it looks to me like you might not be eating enough fat. Some easy tweaks might be to switch to whole dairy and eat an egg breakfast 2-3 times per week.

Fat is essential for survival, and if your body thinks there isn't enough coming in through the environment, it tries to hoard as much of it as it can. Maybe adding some fat back in to your can help you continue your fat loss.
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My rules:
1) eat real food - more vegetables, moderate meat, moderate fruits, less grains, less sugar, less vegetable oils.
2) exercise - moderate intensity cardio, sprinting, heavy lifting, dedicated stretching and mobility.
3) live - relax, de-stress, meditate.

Disclaimer: I'm not professionally qualified to make any formal recommendations. I've just done my homework and I'm my own guinea pig. All of my data, unless otherwise cited, comes from a sample size of n=1 (me).
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Old 10-07-2010, 04:04 PM   #4 (permalink)
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Default Try getting some sweets

I know this sounds counter-intuitive, but you might want to let yourself have some sweets so you don't end up gorging on them when you hit a rough patch. It might make the weight loss a little easier too.

I buy the light ice cream that is about 100-150 calories per half cup and have that after dinner. Use small bowls or tea cups and keep to the serving size. Another alternative is instant pudding made with skim milk. I think thats only about 140 calories per serving. It can help with a chocolate cravings. Eat the ice cream or pudding slowly and enjoy them. Finally, there are the chocolate chip chewy granola bars that are around 100 calories. They are very good for helping the sweets cravings. Since they are individually wrapped, it discourages you from eating more than 1.

Milk is good after a workout and chocolate milk is fun. Kind of makes it a reward after a workout.

Just make sure that any of these fit into your calorie/exercise budget.

Good luck.
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Old 10-07-2010, 05:35 PM   #5 (permalink)
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Hi eveyrone. Sorry I haven't responded back. Forgot I posted this actually!! Yeah I have added an egg every other morning. I usually am around the 30% fat/carbs and 40% protein and am trying to add more veggies instead of snacking on grapes or other fruits as much. I love having the fat-free dark chocolate pudding cups for a dessert since I get my chocolate fix without the million calories ice cream will give you. Personally, I do better when I just give up all that stuff instead of having a little bit of it here or there. Since the little bit sets me up to have a huge bowl of whatever.

I had a really bad week last week, eating too much and a lot of junk. So back at it again this week and the scale has been showing it. I need to also get more consistant at doing more weight training/cross training instead of just running. I love staying active but need to put more effort to creating a schedule for that as well as running and sticking to it.

When I do run, I usualy do 4-6 miles each time so that burns anywhere from 450-800 calories each work out and I have added walking 30 mins 3 x a week when I am work just to get some added movement into my day. So I think as long as I stick to eating well, working out doing more than running, I will keep seeing results.

thanks for the support!

Ann
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Ann

Started AGAIN after Baby #2: 8/1/2012
Height: 5' 6"
Starting weight: 180 lbs
Current : 153
Lbs Lost: 25
Lbs Until 1st Goal Met: Success!!
Lbs Until 2nd Goal Met: Success!!
Lbs Until 3rd Goal Met: 3

Goal #1 165 by 9/17/12 - First Day back at work
Goal #2: 155 by 10/17/12
- Daughter's B-Day
Goal #3: 150 by 4/15/13
Goal #4 - 145 by 6/1/13
Goal #5 - 140 by 7/1/13
Goal #5 - Ultimate Goal - 135 for Life!!
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Old 10-08-2010, 03:02 PM   #6 (permalink)
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I know you probably don't want to hear this but I'd add in a fast carb, like a banana after your workouts and runs. Your body will make good use of it and that may cut down on some of your cravings.

Also try to allow yourself a cheat every now and then. I know if I go too strict for too long... all hell breaks loose!
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Old 10-08-2010, 03:08 PM   #7 (permalink)
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A combo of a protein and complex carb would be excellent, too, after workouts.
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Old 10-09-2010, 04:35 AM   #8 (permalink)
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Quote:
Originally Posted by cjohnson728 View Post
A combo of a protein and complex carb would be excellent, too, after workouts.
very true, I didn't say the protein b/c she mentioned yogurt (I was just thinking greek) and cottage cheese, but which have protein. I usually make a whey protein shake (well just water and protein powder) and eat a banana.
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Old 11-07-2010, 02:15 PM   #9 (permalink)
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Not enough fat, too many processed carbs and get rid of the 'fat free' stuff. Fat free=high carbs=increased blood sugar=increase in insulin=fat storage.

It looks to me that you will constantly be hungry on this type of food intake and will have moments where you 'just can't help yourself' and will binge out on whatever is nearby.

Fat doesn't make you fat.
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Old 11-10-2010, 01:38 AM   #10 (permalink)
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Quote:
Originally Posted by Hunny24 View Post
Here is what I eat on a typical day. Any feedback would be much appreciated

Breakfast - Either whole grain oatmeal with cinnamon, Splenda and some strawberries or bowl of Special K w/ skim milk

Snack - Either 1 cup of Fat free yogurt w/ about 10 almonds or 1 cup of 2% cottage cheese

Lunch - Salad with oil and vinegar dressing and some grilled chicken, sandwich w/ whole grain bread and ham or turkey and an apple, or dinner leftovers

Snack - Fruit of some sort

Dinner - Usually fish or chicken w/ veggies. I try not to eat any carbs at night.

After work out - Yogurt or cottage cheese again.

I do run about 3-5 miles 4 days a week and lift 2 days a week.

Overall does it seem like I am on the right path?
I am surely impressed! Not sure I can be this good!
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