Newbie needing help with nutrition plan

[shorty]

About me 155cm tall 62kgs wanting to get back down to at least 54kgs by summer- long term goal to get into body sculpting

I cary most of my weight around my tum,bum,thighs and upperarms and desperatly want to slim down and firm up.

This is my new eating plan

8am Coffe, porridge with youghurt,protein powder(10grms),pumpkin seeds and peaches or Protein shake with water,frozen berries and nat youghurt

10.30 Trim flat white and 10 almonds

2pm Chicken(100grms) or tuna and avocado salad or sushi-jumbo chicken or sandwich with tuna/saled(only when i dont have porridge for breakfast)

4pm 1/2 Horleys carbless bar or apple and almonds

7pm 100grms chicken,fish or eye fillet steak with salad or brocolli or asparagus

and if I need something sweet weight watchers jelly or nat youghrt blended with protien powder and frozen berries(a yummy guiltfree dessert-I think??)

To be honest I dont do heaps of exercise- i dont belong to a gym but am walking most nights and get on my swiss ball occasionally

I have also just started taking LA Muscle Fat Stripper and would like to know if any one has had great success with it or if I am wasting my money.

Looking forward to anyones thoughts and ideas of my diet and any tips to loose the flab!!!!

[poos_n_wees]

Are you on this diet already? It doesn't look that bad to me :shifty: 'cept I'd prolly add in some more substantial protein in your 10.30 & 4pm snacks. Why do you only have 10g of protein powder in your morning oats?

The weight watchers jelly or natural yoghurt w/protein powder and berries sounds fine. Since you're doing this on your own, you'd need to monitor your progress somehow, whether it's measurements, using your clothes.. and not purely just by the scale.

I've never tried it, but to be honest - I don't think you need the muscle fat stripper just yet. Try out your diet for a few weeks and see how you go.

Cardio is good for losing weight, but it won't really help with "firming up" or changing your bodyshape like weight training can

[Pseudonym]

Just on the dessert... Berries contain the sugar fructose, so I'd use this as a treat, rather than assuming it's an entirely "guilt-free" meal for everyday use.

[shorty]

Thanks for the advise. Im using an exel spreedsheet (downloaded from microsoft) that calculates est bodyfat and lean muscle with my measurements which I am doing weekly

I started this diet 1 week ago and did my measurements today and have lost 2cms from my waist which is where I carry the majority of fat- happy with that as a start.

As for the youghurt and berries and night, I'll try to give this a miss and see if I can go without- just being female with raging hormones it helps to fill the cravings- it tastes like icecream!

One thing on dairy, is it best to give it all up? - I only have a small amount with my poridge and coffee. Also how bad is it to have bread- sometimes with work its hard to find the right food and thought if I had Burgen low GI with enough protein it would be O.K-or does it make you hold too much water????

I am worried that since I'm not doing alot of weights as I dont belong to a gym and rely on my swiss ball and walking, that the xtra protien will make me big which is definately not want I want.

[Small]

8am Coffe, porridge with youghurt,protein powder(10grms),pumpkin seeds and peaches or Protein shake with water,frozen berries and nat youghurt

10.30 Trim flat white and 10 almonds

2pm Chicken(100grms) or tuna and avocado salad or sushi-jumbo chicken or sandwich with tuna/saled(only when i dont have porridge for breakfast)

4pm 1/2 Horleys carbless bar or apple and almonds

7pm 100grms chicken,fish or eye fillet steak with salad or brocolli or asparagus

and if I need something sweet weight watchers jelly or nat youghrt blended with protien powder and frozen berries(a yummy guiltfree dessert-I think??)

i think diet shuld be summin more like:

8AM 1/2cup oats made w water, 30g protienpowder, 100g lite fruit eg peaches

1030AM 1 lowcarb protien bar OR 1x95g can flavoured tuna + 2xcornthins

1PM 150g chicken, Large Salad, kumara/potatoe size of fist

330PM 1 lowcarb protienbar (if not had at MT) OR apple + yoplait diet yog

6PM 150g chicken, veges (eg brocolli, carrot, lettuce, tom etc etc) mayb some carbs [but you don't w/o and usualy if u trained after work this would be post wo meal and you could have some carbs)

830PM a jarrah H/C or lite yog (65cals) or ww jelly if you feel the need..or a protienshake made w water

To be honest I dont do heaps of exercise- i dont belong to a gym but am walking most nights and get on my swiss ball occasionally

you are on a bodybuilding website so my thinking is you'll get people on here telling you to lift weights-its the best way to reshape your body and contrary to the mass female belief you wont turn into a sheman :roll:

I have also just started taking LA Muscle Fat Stripper and would like to know if any one has had great success with it or if I am wasting my money.

personaly i think its a waste - if your only walking and using a swissball, and trying to maipulate your diet that should be enough in the beggining to see weightloss. its not a magic pill so dnt rely on it for results

Lastly

About me 155cm tall 62kgs wanting to get back down to at least 54kgs by summer

thats an 8kg weightloss in 8weeks (since summer is defined as beginning of december) thus a 1kg weightloss Per Week. realisticially i dont think this will happen, as youll platuea etc etc. try to loose the weight at a comfortable pace, you'll maintain your leanmass and wont feel like your "dieting" which often leads to binges etc

othawise good on you for wanting to improve yourself :grin:

[shorty]

Thanks Small

Your diet plan looks very balanced- i've just cheked my cals and on average im only eating 800-1000 which prob isn't enough ?

For my height and weight am I correct that I should be having around 100grms protein ,40 grms fat and 80 carbs and about 1300 cals. Ived looked on heaps of sites and seems to be the ave

Whats your thoughts on low fat dairy and low GI burgen bread(i only prob only used to have it 2-3 times a week) some people say it can hinder fat loss?

Anyones thoughts would be great

[poos_n_wees]

i think diet shuld be summin more like:

8AM 1/2cup oats made w water, 30g protienpowder, 100g lite fruit eg peaches

1030AM 1 lowcarb protien bar OR 1x95g can flavoured tuna + 2xcornthins

1PM 150g chicken, Large Salad, kumara/potatoe size of fist

330PM 1 lowcarb protienbar (if not had at MT) OR apple + yoplait diet yog

6PM 150g chicken, veges (eg brocolli, carrot, lettuce, tom etc etc) mayb some carbs [but you don't w/o and usualy if u trained after work this would be post wo meal and you could have some carbs)

830PM a jarrah H/C or lite yog (65cals) or ww jelly if you feel the need..or a protienshake made w water

To be honest I dont do heaps of exercise- i dont belong to a gym but am walking most nights and get on my swiss ball occasionally

you are on a bodybuilding website so my thinking is you'll get people on here telling you to lift weights-its the best way to reshape your body and contrary to the mass female belief you wont turn into a sheman :roll:

I have also just started taking LA Muscle Fat Stripper and would like to know if any one has had great success with it or if I am wasting my money.

personaly i think its a waste - if your only walking and using a swissball, and trying to maipulate your diet that should be enough in the beggining to see weightloss. its not a magic pill so dnt rely on it for results

Lastly

About me 155cm tall 62kgs wanting to get back down to at least 54kgs by summer

thats an 8kg weightloss in 8weeks (since summer is defined as beginning of december) thus a 1kg weightloss Per Week. realisticially i dont think this will happen, as youll platuea etc etc. try to loose the weight at a comfortable pace, you'll maintain your leanmass and wont feel like your "dieting" which often leads to binges etc

othawise good on you for wanting to improve yourself :grin:

Great advice! :nod:

[Small]

i've just cheked my cals and on average im only eating 800-1000 which prob isn't enough ?

For my height and weight am I correct that I should be having around 100grms protein ,40 grms fat and 80 carbs and about 1300 cals. Ived looked on heaps of sites and seems to be the ave

no way is 800-1000cals enough your practically starving yourself.

and those calculators sound wrong too. 1300cals sounds a bit low also. id say if you lead a rather sedentary lifestyle 1500 approx would be minimum, and the ratio being something like 120g protien [480cals] 120g carbs [480cals] 60g fat [540cals]; but this differs from person to person, bb'rs obviously want more protien, and some people are better with lower carbs/lower fat diet. play around with the numbers and see wat suits you.

Whats your thoughts on low fat dairy and low GI burgen bread(i only prob only used to have it 2-3 times a week) some people say it can hinder fat loss?

i dnt require dairy in my diet-oats made with water, same as protienshakes, and coffee is jus as good black with equal. bread is shit imo and i dont eat it. jus basikally flour with water, sugar and yeast (the same as alcohol) and very little nutritional value, better off with carbs like oats, kumara or potatoe.

[2guns]

small u know lots lol.... how much do u charge for a nutrition plan? :pfft:

[poos_n_wees]

I started this diet 1 week ago and did my measurements today and have lost 2cms from my waist which is where I carry the majority of fat- happy with that as a start.

Whats your thoughts on low fat dairy and low GI burgen bread(i only prob only used to have it 2-3 times a week) some people say it can hinder fat loss?

i dnt require dairy in my diet-oats made with water, same as protienshakes, and coffee is jus as good black with equal. bread is shit imo and i dont eat it. jus basikally flour with water, sugar and yeast (the same as alcohol) and very little nutritional value, better off with carbs like oats, kumara or potatoe.

I have a bit of dairy in mine. Its not exactly bad, but would probably be one of the first things you'd look at cutting down if your fatloss starts to plateau.

Wholegrain bread is OK, but like small says - probably not the best choice. You have to think about satiety - 2 slices of bread, which is about the same amount of carbs in ~100g kumara.. eaten in a meal, which would make you more full? Plus kumara and oats are yummier lol.

[Small]

small u know lots lol.... how much do u charge for a nutrition plan?

comonsense is free :wink: :grin: