My Meal Plan, hows it look?

[Tearose]

Ok here is a meal plan I have some up with. My old Meal plan was between 1300 and 1700 cals. depending on the day. Each day will vary slightly. I may have to add more carbs in depending how I feel.

Meal 1- 1 whole egg, 3 egg whites, onion, tomato, spinach and bell pepper omelet

Meal 2- 1 scoop of whey powder, 5 oz sweet potato

Meal 3- 4 oz chicken breast, salad, avocado, tomato, onion, red wine vinegar and olive oil dressing- 2T.

Meal 4- 1 scoop whey powder and apple

Meal 5- 4 egg white pizza, no cheese, just onion tomato, mushroom, basically whatever veggies I have on hand

Meal 6- 4 oz. salmon, 2 c. asparagus, and 1 c. yellow squash with sauteed onion and mushrooms

According to Fitday: Calories- 1514 Protein- 157 Fat- 56.4 Carbs 100.2

How does this look?

I am 5'4" and weigh, shit like 165? *cries* :oops: I am not getting on the scale, I know I am fat I don't need to see a number.

Thankies in advance :D

[Inatic]

may have to add some carbs.. i'd for sure add in some more starches..carbs..

those cals are low for your body wt.. why not start at the highest top end and see how you do and likely feel less deprived while you get the binging under control..

what do you train in there? and how many days

[Erik]

As Ileen said, calories are too low.

I don't see 100g carbs there.

[Tearose]

ok I will have to tweak that.
Training... welll... I have been doing P90x at home so I can get more sleep. So thats 6 days, but 2 are cardio -ish, 1 is yoga.

Meal 1- 1 whole egg, 3 egg whites, onion, tomato, spinach and bell pepper omelet, 1/2 c. oats

Meal 2- 1 scoop of whey powder, 5 oz sweet potato

Meal 3- 4 oz chicken breast, salad, avocado, tomato, onion, red wine vinegar and olive oil dressing- 2T.

Meal 4- 1 scoop whey powder and apple

Meal 5- 4 egg white pizza, no cheese, just onion tomato, mushroom, basically whatever veggies I have on hand, 3 oz sweet potatoe

Meal 6- 4 oz. salmon, 2 c. asparagus, and 1 c. yellow squash with sauteed onion and mushrooms

Those 2 put me at 1747 cals and 145 g. of carbs

[Tearose]

where should my calories be? I estimate maintenance to be around 2000 but I am not sure :unsure:
Is that better?

I forgot to add fish oil, thats a pain because I am taking the capsules:grumble:

[Patricia]

That looks pretty good to me. Good tasting too. :yum:

[Patricia]

where should my calories be? I estimate maintenance to be around 2000 but I am not sure :unsure:
Is that better?

Regarding this ?, Erik if you have been dieting a while 'could' your body's maintenance level be less than what it would be had you been the same weight for a while?

[Inatic]

Patrica, at current body wt that is too low to start with diet cals..In T's case, she needs to repair her body for all the diet and training damage.

T,your body doesnt need to diet right now..though i know you are uncomfortable with where you are at.. you need to get stable first..

get your hormones tested and see where they are at/ set and then think about easing back into dieting..

It's really better to stabilize first in your case first.. maybe starting at maintenance cals and really give yourself a break from the diet mentality.. more food, less 'deprivation' get stable. Stop gaining wt but not diet beyond just getting better nutrition into you and not binging..

THe bottle should have fish oil cals on there..

[Tearose]

Patrica, at current body wt that is too low to start with diet cals..In T's case, she needs to repair her body for all the diet and training damage.

T,your body doesnt need to diet right now..though i know you are uncomfortable with where you are at.. you need to get stable first..

get your hormones tested and see where they are at/ set and then think about easing back into dieting..

It's really better to stabilize first in your case first.. maybe starting at maintenance cals and really give yourself a break from the diet mentality.. more food, less 'deprivation' get stable. Stop gaining wt but not diet beyond just getting better nutrition into you and not binging..

THe bottle should have fish oil cals on there..

*hyperventilates*:wigging::bugeyes::scared:

ok for how long? a month? I have been in a caloric surplus for 8 weeks, does that count?

[Patricia]

Patrica, at current body wt that is too low to start with diet cals..In T's case, she needs to repair her body for all the diet and training damage.

T,your body doesnt need to diet right now..though i know you are uncomfortable with where you are at.. you need to get stable first..

get your hormones tested and see where they are at/ set and then think about easing back into dieting..

It's really better to stabilize first in your case first.. maybe starting at maintenance cals and really give yourself a break from the diet mentality.. more food, less 'deprivation' get stable. Stop gaining wt but not diet beyond just getting better nutrition into you and not binging..

THe bottle should have fish oil cals on there..

Ileen, :p, I do agree with you--esp in the bolded part! I just figured if she is determined to keep dieting that it looks ok.

[Inatic]

*hyperventilates*:wigging::bugeyes::scared:

DEEP breath!
seriously.. you cant repair your body if you keep draining it....

Your goal right now is to get stable...


Ileen, :p, I do agree with you--esp in the bolded part! I just figured if she is determined to keep dieting that it looks ok.

she should not keep dieting.. not till she has the whole metobolic picture including medical lab tests.

T, look at Rainy.. look how well she came back.. its going to take a wee bit of time.. be patient with your body.. its been beaten for quite a while. it isnt going to bounce right back and the first place you need to start in in your MIND.......... :hug:

[Erik]

Regarding this ?, Erik if you have been dieting a while 'could' your body's maintenance level be less than what it would be had you been the same weight for a while?


Ileen, :p, I do agree with you--esp in the bolded part! I just figured if she is determined to keep dieting that it looks ok.

10.5 x bodyweight is not ok at all.

This is nowhere near maintenance even if a person has been dieting extensively. If it IS in fact maintenance, you've got BIG problems.

[Tearose]

ok, I know this is right, its just freaking me right out. ok what do I do for training? same thing?, just eat more? I don't know how to do this! I will get right on the medical test part I just need to know what to do with myself meanwhile:faint:

[Tearose]

Thanks Erik, should I be more around 13x BW? more like 2200?

[Patricia]

10.5 x bodyweight is not ok at all.

This is nowhere near maintenance even if a person has been dieting extensively. If it IS in fact maintenance, you've got BIG problems.

I said it looked 'ok' if she wanted to keep dieting because, in the end, if she's too afraid to really try to give it up and go to maintenance she'll keep doing it.

Be nice! :chairshot: :p

[sarahlou]

Tearose honey please listen to Erik and Patricia and what they are telling you. I KNOW where you are coming from -LOL! believe me. I worked with a bozo coach and lived on 1100 calories for >7 mos and did ridiculous amounts of exercise and really messed my body up. I ballooned weightwise, binged constantly - that's just the body's normal response to what you have put it through. If you go back to eating too little you will just restart the cycle.

Please read the following two articles which you should be able to pull off the internet as I really think you will see yourself there. I did and then I started the process of healing by EATING properly.

1. David M. Garnier. Healthy Weight Journal. 1998, Sept/Oct, 68-72. “The Effects of Starvation on Behavior: Implications for Dieting and Eating Disorders.”
2. Janet Polivy. Journal of the American Dietetic Association. 1996, 96, 589-594. “Psychological Consequences of Food Restriction.”

Much as I know right now it scares the bejeezus out of you, you need to eat and to relearn how to eat.

[Erik]

Did you mean to say Erik and Ileen?

[Patricia]

Did you mean to say Erik and Ileen?

Noooo....she meant what she said. :p


:lol3:

[Patricia]

1. David M. Garnier. Healthy Weight Journal. 1998, Sept/Oct, 68-72. “The Effects of Starvation on Behavior: Implications for Dieting and Eating Disorders.”
2. Janet Polivy. Journal of the American Dietetic Association. 1996, 96, 589-594. “Psychological Consequences of Food Restriction.”

Much as I know right now it scares the bejeezus out of you, you need to eat and to relearn how to eat.

Thanks for the links. :)

[Tearose]

Thanks Saralou :) I bumped my meal plan up to 2200 cals, it looks yummy :yum:

Hi Patricia :wave: