Eating plan

[Sunnysue]

Hiya

I posted this in another thread but was advised to start a new one instead ;)
I tend to eat small portions, mainly for weight loss but lately I seem to be hungry all the time. I've only got another 10lbs to lose (mainly around my stomach area) but I'd appreciate any guidance re my diet.

This is what I usually eat each day.

Breakfast: Oatmeal made with soya milk with honey and sunflower seeds

Lunch: Home made vegetable soup with a slice of bread. Apple

Dinner: Chicken or fish with vegetables. Yogurt

Snack: Fruit, extra slice of bread. Glass of milk

I also drink plenty of water and white tea during the day.

What do you think???

[donnajo]

You need more protein definitely.

What are your goals? That would help for us to help you.

[Blondell]

More protein, as Donna pointed out. What are your stats and how many calories are you eating?

[Sunnysue]

My main goal at the moment is to train for a 10k in May. I go to the gym 4-5 times a week (3-4 spinning classes, arms, legs and abs in the gym and a boxercise class). During the week I also use Jillian Michaels fitness DVDs in the mornings before breakfast - I find it helps me to get started for the day. I've also started running a couple of times a week (only 20 mins at the moment).

[Blondell]

My main goal at the moment is to train for a 10k in May. I go to the gym 4-5 times a week (3-4 spinning classes, arms, legs and abs in the gym and a boxercise class). During the week I also use Jillian Michaels fitness DVDs in the mornings before breakfast - I find it helps me to get started for the day. I've also started running a couple of times a week (only 20 mins at the moment).This sounds like a lot of activity. How many cals are you eating? Do you track them?

[donnajo]

Here is a good training plan for When you get 8 weeks out from your 10K. http://www.halhigdon.com/10ktraining/10knovice.htm

Remember recover is important. You might be doing too much and you need to do more sports specific for your race. You might want to cut the spinning out and just run and lift weights twice a week like the program recommends. You are training for a specific event so you need to concentrate on that.


As far as diet you will need more carbs for endurance. But we still need your stats to know where you need to be.

Erik would be better at letting you know how much you need for endurance. I would think get your protein requirements and as far as how much carbs I am not sure.

Correct me if I am wrong anyone.

[Sunnysue]

I haven't tracked my calories - maybe I should start doing that.

Thanks for the training plan Donnajo - it will be helpful for me. I know I can do it but I seem to have a mental block regarding running!!

What stats do you need..... weight, body measurements??

[Erik]

This is what I usually eat each day.

Breakfast: Oatmeal made with soya milk with honey and sunflower seeds

Needs protein



Lunch: Home made vegetable soup with a slice of bread. Apple

Needs protein



Dinner: Chicken or fish with vegetables. Yogurt

Good



Snack: Fruit, extra slice of bread. Glass of milk

Needs protein



What do you think???

Beyond the above.

1. You need to know how much you're eating - meaning how much of the above you're eating on a daily basis. It's all about eating the right AMOUNT of food for YOUR body and YOUR goals. So that's step 1.

2. If you're expending a lot of energy with your training, and it sounds like you are, then it looks like you're really undereating. What do you weigh?

[donnajo]

I haven't tracked my calories - maybe I should start doing that.

Thanks for the training plan Donnajo - it will be helpful for me. I know I can do it but I seem to have a mental block regarding running!!

What stats do you need..... weight, body measurements??

Yup.

And you can use www.fitday.com to track calories. You need to fuel your workouts.

[Sunnysue]

At the moment I weigh 164lbs (down from 225lbs!).

[donnajo]

At the moment I weigh 164lbs (down from 225lbs!).


Great job on the fat loss. :clap:

I will let Erik help you figure out your macro requirements. He would know better. I am not sure what you would need for endurance training.

[Erik]

At the moment I weigh 164lbs (down from 225lbs!).

Ok, your first order of business is to sit down and calculate your totals for the day - calories first and foremost, but secondarily protein intake, carb intake and fat intake. So something like fitday or calorieking or something like that will be useful. (use a digital scale for food measurement)

Then that intake can be looked at in the context of one, your current bodyweight and two, your current activity level.

Right off the bat, I can tell you're not eating enough for your weight and activity levels.

[Sunnysue]

Ok I'll do that. Thank you.

Btw my measurements are (in inches)
chest 37
waist 30
hips 35
left leg 21
Right leg 20.5
left arm 10.5
right arm 10.5

[Sunnysue]

Ok... I just went onto fitday and entered my diet for today (including the food I will be eating for the rest of the day). Its quite an eye opener :bugeyes:

The chart says the following:
Fat 13% 192 cal
carbs 50% 724 cal
protein 36% 523 cal
total cal 1546
total cals burned 3185 (inc basal, lifestyle and activities)

[Meechel]

Ok... I just went onto fitday and entered my diet for today (including the food I will be eating for the rest of the day). Its quite an eye opener :bugeyes:

The chart says the following:
Fat 13% 192 cal
carbs 50% 724 cal
protein 36% 523 cal
total cal 1546
total cals burned 3185 (inc basal, lifestyle and activities)

that is low calories for your weight. Even at 12x bw you should be around 1968ish.

But I did want to say great job on the loss!

[Blondell]

that is low calories for your weight. Even at 12x bw you should be around 1968ish.



:yeahthat:

I good place to start is your bodyweightx12=calories.

[Cindy Day]

Ok... I just went onto fitday and entered my diet for today (including the food I will be eating for the rest of the day). Its quite an eye opener :bugeyes:

The chart says the following:
Fat 13% 192 cal
carbs 50% 724 cal
protein 36% 523 cal
total cal 1546
total cals burned 3185 (inc basal, lifestyle and activities)

More important than % is the actual macro numbers. It looks like based on the calorie breakdown that your macros for the day are:

Protein 131 (low)
Carbs 181
Fat 21 (low)