Diet Reality Has Hit Me...

[lilly1]

Hi Everyone!
I'm another member from 02 crossing over.
I have to be honest, I have been training on and off for about 8 years, but only seriously training for 3. Diet has always been my weak point and I really need help. I've made progress with the advice I received at 02, but I'm ready to really step it up.
I've plateaued at 125 lbs. I'm 5"2 and around 18 % bf.
Training: I did Thunders 3 day for 5 weeks in the early summer and have done a four day full body the past six. I'm back to Thunder's workout this week. I do cardio after I lift...2 sessions of HIIT 2-25 minutes 2x a week and 2 sessions of ss cardio 30 minutes 2x a week.
I put on most of the muscle I want, but I cant seem to get rid of clinging fat around my lower abs, a$$, and thighs.
Diet:
m1: 1/2 cup liquid egg whites, 2 slices ezekial toast
m2: 1/2 c ff c cheese with natty pb or w/ fruit
m3: full breast of chix w/ 1 cup of raw veggies
m4: designer whey protein shake or same as m 2
m5: same as meal 2 w/s 1/2 cup of brown rice
I have 2 cheat meals a week, but there usually carb oriented, not too fatty.
I have a sugar cheat once a month.
Any suggestions...

[Erik]

What are the calorie and macro totals for that?

[lilly1]

What are the calorie and macro totals for that?
I forgot to mention I have another shake b/f bed...
calories are 1650, fat 30g w/ pb and olive oil on veggies
I'm sorry I dont know about the amount of macros...

[smuggie]

Your calories may be a bit too high for fat loss.

Right now you're at roughly 13 x BW.

Bring it down to 12 x BW to see if that gets the fat moving off you.

Go for 1.25 gr. of protein per lb. of BW since you're dieting.

Start with 1 gr. of carbs per lb. of BW and get the rest of your calories from fats.

Two cheat meals per week are probably too much as well. Reduce that to one to start with. You might have to reduce the frequency even more depending on your results.

When having a shake you need to add something else to that, because a shake by itself is not a meal.

[lilly1]

I was afraid of those cheat meals hindering me...Sometimes I have a difficult time looking at my diet and how its really effecting me.
I have a long way to go on educating myself diet wise. I'm not ignorant on the training aspect of things, but I feel like a tard not knowing about macros and such...
Thanks for the advice...

[Fet]

Hi Everyone!
I'm another member from 02 crossing over.
I have to be honest, I have been training on and off for about 8 years, but only seriously training for 3. Diet has always been my weak point and I really need help. I've made progress with the advice I received at 02, but I'm ready to really step it up.
I've plateaued at 125 lbs. I'm 5"2 and around 18 % bf.
Training: I did Thunders 3 day for 5 weeks in the early summer and have done a four day full body the past six. I'm back to Thunder's workout this week. I do cardio after I lift...2 sessions of HIIT 2-25 minutes 2x a week and 2 sessions of ss cardio 30 minutes 2x a week.
I put on most of the muscle I want, but I cant seem to get rid of clinging fat around my lower abs, a$$, and thighs.
Diet:
m1: 1/2 cup liquid egg whites, 2 slices ezekial toast
m2: 1/2 c ff c cheese with natty pb or w/ fruit
m3: full breast of chix w/ 1 cup of raw veggies
m4: designer whey protein shake or same as m 2
m5: same as meal 2 w/s 1/2 cup of brown rice
I have 2 cheat meals a week, but there usually carb oriented, not too fatty.
I have a sugar cheat once a month.
Any suggestions...


Wow. Get out of my head. And my body. And my kitchen. LOL. Same stats...I'll be watching this closely....

[smuggie]

I was afraid of those cheat meals hindering me...Sometimes I have a difficult time looking at my diet and how its really effecting me.
I have a long way to go on educating myself diet wise. I'm not ignorant on the training aspect of things, but I feel like a tard not knowing about macros and such...
Thanks for the advice...
You need to track everything you eat, including your cheats. A few good cheats a week can raise your average daily caloric intake more than you realize.

[lilly1]

You need to track everything you eat, including your cheats. A few good cheats a week can raise your average daily caloric intake more than you realize.
I have never kept a food log...and I know I need to. Do you think thats pretty much the big diet "secret"?

[Erik]

Two cheat meals per week are probably too much as well. Reduce that to one to start with.

I disagree. Assuming the rest of the week is spot on, 40/42 meals is 95% adherence which would be fine. (assuming the cheats aren't retarded). I often start people with two cheats a week.

[Erik]

I have never kept a food log...and I know I need to. Do you think thats pretty much the big diet "secret"?

How MUCH you eat relative to your bodyweight is the key to your success so in that respect, yes, a food log can be a very helpful tool.

[smuggie]

I have never kept a food log...and I know I need to. Do you think thats pretty much the big diet "secret"?
It absolutely is.

In my case I was maintaining my weight at around 133 lbs. at BW x 17.5 before I started bulking, not the recommended BW x 15. If I didn't keep a food log I wouldn't know that.

So, since I know my calorie requirements to maintain my weight are fairly high I know the recommended BW x 12 for losing fat is way too low for me.

If I followed that now that I weigh in the high 130s I would have started my cut at 1700 calories a day. I know that would be way, way too low for me and I would drop weight like a rock at that level.

I've cut back to BW x 16 to start my cut. I'm planning to stay there for four weeks. If I haven't lost any fat by then I'll adjust downwards.

[smuggie]

I disagree. Assuming the rest of the week is spot on, 40/42 meals is 95% adherence which would be fine. (assuming the cheats aren't retarded). I often start people with two cheats a week.
That's why I said "probably too much" in the case of lilly according to the info she gave us, since she's not losing fat right now.

But if she starts keeping her total calories in check, then no, two are not too much.

[Strive2Define]

How many egg whites = 1/2 c liquid egg whites?
My carton tells me the equivalency to whole eggs but not just the white...

[funnyesq]

Is there a measurement of calories for a "cheat?" a % of the daily caloric intake? Something to gage?

[jen]

How many egg whites = 1/2 c liquid egg whites?
My carton tells me the equivalency to whole eggs but not just the white...

I think its approx. 4 whites? The cartons I buy say that 2 Tbsp = 1 egg white...

[Erik]

How many egg whites = 1/2 c liquid egg whites?
My carton tells me the equivalency to whole eggs but not just the white...

About 4

[Erik]

Is there a measurement of calories for a "cheat?" a % of the daily caloric intake? Something to gage?

No

Just use portion control and common sense.

[lilly1]

What about fruits...should I be concerned about sugar here.
There are days I will eat 3 pieces of fruit and I tend to go for peaches, bananas and pineapple...
Its not daily, but just curious if this would matter?

[Erik]

What about fruits...should I be concerned about sugar here.
There are days I will eat 3 pieces of fruit and I tend to go for peaches, bananas and pineapple...
Its not daily, but just curious if this would matter?

You need to figure out your macro and calorie goals for the day and then stay within them. If eating some fruit does that, then it's fine. Fruit is good for you.

[smuggie]

What about fruits...should I be concerned about sugar here.
There are days I will eat 3 pieces of fruit and I tend to go for peaches, bananas and pineapple...
Its not daily, but just curious if this would matter?
I eat a fair amount of fruit.

I choose bananas, frozen berries, grapefruits, oranges, apples and pears.

My intake depends on my caloric goal for the day.

[homeschoolmom]

Hey lilly 1! How's the internet shopping going?;)

Good to see you here!:wave:

[lilly1]

Hey lilly 1! How's the internet shopping going?;)

Good to see you here!:wave:
Shopping is great as always!:) Thanks for the welcome, girl!