A little help..how does it look?

[LynnP]

This is my day so far

Height 5 6
Weight 180

Tonight I'll be hitting the gym for a 4-5 mile run and some weights if I don't die on the run LOL (Actually if I get my weight workout made up I'll hit it.)

Cals:1266
Fat:55g
Carbs:115g
Protein: 84g

Breakfast
Oatmeal with some bee pollen
Orange
Coffee

Lunch
Asian Chicken Salad
Green tea

Afternoon snack
Protein Plus Protein Bar

I am currently trying to figure out how much of each (carb, protein, etc)that I am supposed to be intaking. I am searching the threads!! :)

[Cindy Day]

This is my day so far

Height 5 6
Weight 180

Tonight I'll be hitting the gym for a 4-5 mile run and some weights if I don't die on the run LOL (Actually if I get my weight workout made up I'll hit it.)

Cals:1266 <--too low for you
Fat:55g
Carbs:115g
Protein: 84g <---way, way too low

Breakfast <--Needs protein
Oatmeal with some bee pollen
Orange
Coffee

insert a meal here of protein and possible carb OR veggies & fat (and where does your workout fit in this timing?)


Lunch
Asian Chicken Salad
Green tea

Afternoon snack
Protein Plus Protein Bar

Dinner? Protein, veggies, fat

I am currently trying to figure out how much of each (carb, protein, etc)that I am supposed to be intaking. I am searching the threads!! :)
/

[LynnP]

Liteweight, :thumb:thanks for your reply. I am obviously not doing so well...

I did have a snack I forgot to put it in, I had some unsalted dry roasted peanuts before lunch 1/4 cup.

I usually do my workout early am between 5 and 6 or when I don't have my night job I'll go directly after work at 5pm.

I have to rush home change and go to the gym becuase I was a lard A$$ and didnt get up early enough to go to the gym. So dinner tonight will probably be a wrap with spinach and hummus or a protein bar (not typical).

I am having some trouble figuring out how much of each I need. I've found that for protein it should be 1.0 - 1.5g x your body weight. Is that right? I still haven't figured the rest out. I haven't hit the nutrition threads too hard yet though.

[Cindy Day]

Liteweight, :thumb:thanks for your reply. I am obviously not doing so well...

I did have a snack I forgot to put it in, I had some unsalted dry roasted peanuts before lunch 1/4 cup.

I usually do my workout early am between 5 and 6 or when I don't have my night job I'll go directly after work at 5pm.

I have to rush home change and go to the gym becuase I was a lard A$$ and didnt get up early enough to go to the gym. So dinner tonight will probably be a wrap with spinach and hummus or a protein bar (not typical).

I am having some trouble figuring out how much of each I need. I've found that for protein it should be 1.0 - 1.5g x your body weight. Is that right? I still haven't figured the rest out. I haven't hit the nutrition threads too hard yet though.

Yes, you want at least 1gX body weight. You're calories overall are low for you. Even with the snack of nuts, some protein would be good with that.

You want your carbs around your workout--before and after (up to 6 hours after) and post workout you want some that is digested fairly easy--and that means lower fat as a post workout meal. Protein bars are pretty much the nutrient equivilent of a candy bar. You're much better having real food that that-- and it's really not a great post workout meal at all.

Eat 5-6 meals a day with each having lean protein (chicken, fish, cottage cheese, egg whites, protein shakes, lean beef, turkey breast). Your pre and post workout meals can have starchy carbs, be low fat and a little fruit or veggies. Your other meals can be veggies and good healthy fats (nuts, olive oil, cheese, peanut butter, yolk etc).

does that help?

[LynnP]

Yes that does help. THANKS! A ton, you should see me at work taking notes!!! I don't typically have protein bars, but I was lazy and didn't get up with enough time to pack anything and I've been at work since 8 am and it's 7:45 pm now!

So here is a thought for a pre workout meal

ww wrap, spinach, and hummus, does that work? I am also not sure how much of each I should be having each day. I have the protein amount, but how do I figure out how much of fat, carbs etc I need to get?

[Noel Clark]

Yes that does help. THANKS! A ton, you should see me at work taking notes!!! I don't typically have protein bars, but I was lazy and didn't get up with enough time to pack anything and I've been at work since 8 am and it's 7:45 pm now!

So here is a thought for a pre workout meal

ww wrap, spinach, and hummus, does that work? I am also not sure how much of each I should be having each day. I have the protein amount, but how do I figure out how much of fat, carbs etc I need to get?

1st figure out the amount of calories that you are going to take in...Then figure out the macros.

[LynnP]

I was thinking some where around 2000 calories since I want to lose. Although I am not sure if that will work. I really don't want to not eat enough, it's just finding what IS enough. I read that I should evaluate bi weekly so I guess I'll give 2000 a whirl and see how it is in a few weeks. BUT if this looks wrong let me know! thanks

[Noel Clark]

I was thinking some where around 2000 calories since I want to lose. Although I am not sure if that will work. I really don't want to not eat enough, it's just finding what IS enough. I read that I should evaluate bi weekly so I guess I'll give 2000 a whirl and see how it is in a few weeks. BUT if this looks wrong let me know! thanks

Just a quick question...aren't you training for a marathon or something? Sorry I am not sure if this was you?

[LynnP]

Yes thats me..that is where i get a little confused, because i know I need to eat more, but HOW much more. Obviously I am new at this..THank for all your help!

[Noel Clark]

Yes thats me..that is where i get a little confused, because i know I need to eat more, but HOW much more. Obviously I am new at this..THank for all your help!

ok if you are training for a marathon...then do you think now is the time to start dieting and cutting calories? I don't know if that is such a good idea. You really need to be making sure that you are getting in more protein like Cindy (liteweight) said. You are going to need the fuel to run that far and to train to be able to do so your calories will need to be up.

[LynnP]

Ok well is it possible to do that and not gain fat? I want to do what's right for my body but have a huge fear of gaining more weight, not like I am the only one. So how many more calories should I be getting. I am struggling to get 2000 right now. But I can def. get more protein. I just got 2 jugs of pp today! They were at my houe when I got home!!!!!

[Ali]

You want your carbs around your workout--before and after (up to 6 hours after) and post workout you want some that is digested fairly easy--and that means lower fat as a post workout meal.

I would get some carbs in w/in the first hour after lifting.

[LynnP]

I can do that. Ok my post workout meal last night was a protein shake with a wrap w/ 1tbs of natural peanut butter & cinnimon for taste.

[kelster]

I can do that. Ok my post workout meal last night was a protein shake with a wrap w/ 1tbs of natural peanut butter & cinnimon for taste.

:thumb: good PWO meal with the exception of the Pbtr, like Cindy (liteweight) said, you want it to be lowfat so id get rid of the Pbtr in that meal

how many carbs were in the wrap??

[LynnP]

:thumb: good PWO meal with the exception of the Pbtr, like Cindy (liteweight) said, you want it to be lowfat so id get rid of the Pbtr in that meal

how many carbs were in the wrap??

36g in the wrap...is that too much?
What would you suggest that I put with the wrap instead of pb.

I like PB but I know it is not the best for me. About how much can I have or should I try to cut it out?

[kelster]

36g in the wrap...is that too much?
What would you suggest that I put with the wrap instead of pb.

I like PB but I know it is not the best for me. About how much can I have or should I try to cut it out?

No, 36gr is good!! you could do some low sugar or SF jam for flavor, ur getting a good amount of carbs in ur wrap so you don't need a ton more but a few would be ok. instead of the wrap you can also use things like bagels, ricecakes, some people use cereal that might provide you with more flavor. your gonna wanna shoot for 25-45 carbs depending on ur WO. lighter, less intense you'd want to stay on the low side... heavier, more intense you can get away with more.

Actaully Pbtr IS good for you! has good fats and you will see a lot of people around here have it in there diet. no need to get rid of it. just try to keep it away from ur pre-WO and post-WO meals. a lot of people mix it with cottage cheese and Protein powder, and this is what i do with it as well.

how much you can have depends on ur macros. you need to figure out the breakdown of prot, carbs and fats and if you wanted you could have all ur fat macros in Pbtr if you wanted. in the end, its all about those macros.

[LynnP]

Macros....they are haunting me right now.:huh: I am still trying to figure out how many calories I am supposed to eat. Since I am training for a half marathon, I know that I need to eat more so my body doesn't poop out on a run, but I don't want to eat too much as to where I am gaining weight (fat).

[kelster]

Macros....they are haunting me right now.:huh: I am still trying to figure out how many calories I am supposed to eat. Since I am training for a half marathon, I know that I need to eat more so my body doesn't poop out on a run, but I don't want to eat too much as to where I am gaining weight (fat).

i thought you were going to start off around 2000/day and do that for a couple of weeks?? :unsure:

if that is the case, i gave you numbers for that in ur journal :wink: go back to the day you started ur journal...

[LynnP]

.....ok well does the 2000 sound ok, I guess that is where I got a little lost. (Not hard )
Ok so

about 180g for carb & protein & 60 g fat that is what you had posted in my journal (short term memory loss much :) ). Ok that is what I'll shoot for, for 2 weeks. Man this stuff gets me confused, but hopefully it will get easier. Thanks!