Please critque my diet (take 2)

[Onlyparty]

Right so I have already posted what I was eating a month or so ago, I have changed that so would love your feedback, I am a 26yo female, quite tall and weighing in at around 77kg.

I am looking to loose weight

anyway, this is my diet I am pretty much following everyday

6am - 30minute walk

7am - breakfast of either oats, yogurt & fruit OR eggs and toast OR muesli with yoghurt - I know I need to add more protein and am getting some powder this weekend

10:30am snack of small tin flavoured tuna & an apple OR light cottage cheese and an apple, sometimes if I am hungry will add 2 corn thins

1pm lunch of white rice, chicken or lean meat and veges

3pm snack of usually yoghart or fruit, when I get my protein I will add a shake in here

dinner is usually no carbs, usually eggs/spinach/veges or lean meat or chicken stirfry

Occasionally I have a superwine with a cup of tea after dinner, I know I have to knock this habit on the head...

I also consume around 3 glasses of white wine a week

On the weekends I usually have one day of relaxed cheat eating, but never eat fast food.

Excerise is a 30 min walk about 3 times a week

2 weight sessions

a flex class

pilates class

Any advice would be much appreciated, thanks! I feel like I may be eating too much??

[VampireChick]

IMO, just give the muesli a miss because most of them contain a lot of sugar. Stick to the oats, or egg whites and toast.

Lunch and snacks look good.

Dinner - how often do you have carbs? Best not to have them at all after say, 3pm. Might be best to have those extra carbs as a cheat meal.

Ditch the superwines, and wine for that matter How do you feel? Are you still hungry at all? What are your cheat meals?

That's just my opinion, some other ladies here will have better words of wisdom.

[Onlyparty]

Cool thanks for your advice:)

I have carbs for dinner maybe once during the week and most weekends, usually its just white rice I dont have a lot of bread...

No I am pretty good hungerwise, sometimes around 4pm I really feel like something but usually can hang out till dinner time, I work an office job which isn't very busy and I find sometimes wanting to eat just out of boredom!

I know I have to ditch the superwines and the wine, I am working on it

[VampireChick]

Oh yeah that's not bad at all

You're lucky you don't get food rage like a lot of us. Looks good though, good luck with the progress You should start a journal.

[Optimass]

I am a 26yo female, quite tall and weighing in at around 77kg.

I am looking to loose weight

I feel like I may be eating too much??

I'm guessing you are around 5' 11? If so your BMR is 1600 cal. If you maintain or eat less than this in your plan then you will lose weight. At 77kg you are within the norms of your age and (height?).

So dropping below this may be a challenge dependant on what your body type is .... but something you should look to ensure you are getting from yur nutrition is adequate (not excess) protein. I normally work at 1.6g per kg of body weight with a female athlete - (with a bonus recovery shake on training days to lift it up to 1.8g ish).

Vamp is right a switch to oats and/or egg whites in the morning will certianly cause a drop but I'm not sure you are eating enough.

what makes you think you are eating too much?

[VampireChick]

:ditto: Are you also wanting to gain some muscle? Because you could probably add in another meal in there - or even some protein at night. For instance, I usually have an egg white ommlette or cottage cheese and pp before bed.

[Bazza]

my first thought looking at your diet was similar to Optimass...are you eating enough? Are you looking to just lose weight, or are you looking to loose weight and retain muscularity? IMHO the reality is that they are two different things.It may sound simplistic but my thoughts are cut back slightly on the carbs (but not so much that you have no energy to train)- gotta listen to your body here) increase the protein a little - perhaps an extra protein shake in there just to stave off any carb cravings, drink a bunch more water - IF you want to retain mass.

IF you just want to loose weight then of course you can always cut back on the aerobics, and then modify the food intake that you are not now needing for the aerobis. Then include the boring stuff like brocolli and vege fillers, drink more etc, white rice.....yummy!

[Onlyparty]

Awesome, thanks for your replies, I am actaully 6 foot 1 so quite tall. I am not looking to gain heaps of muscle but would like to just slightly tone up and loose weight, that is why I do the flex class and weights only about twice a week.

Bazza, to loose weight why should I cut back on the arobics class? I thought that would help loose weight??

I guess I think I am eating too much because I am sitting on a chair for 8 hours a day and I don't really think I need all that fuel?

I am looking forward to getting my protein powder this weekend so I can have shakes after a workout or for a meal around 3/4pm.

[teamfatboy]

Some thoughts:

What kind of white rice - basmati or Uncle bens... First is good, second not so good

As for how much to eat when you're sitting down all day, I had the same discussion with my PT....a lot depends on the mix of protein/carbs/fat (oh, and your fat intake might be a little low, too....). But yes, it is possible to under-eat..and force your metabolism to learn to cope with few calories. That's the enemy of lean muscle mass, and prompts fat deposits, as the body tries to store any surplus energy.

By eating more, in the right proportions, you can in fact lose weight. At 77kg, ideally you'd want around 125g of net protein/day, preferably from whole foods. So, maybe a total of five servings, maybe two 80g grilled chicken each, a shake, a tuna and a cottage cheese for protein. The balance of the 1600-odd cals would be clean carbs - veggies, Basmati/brown rice, oats, that kind of thing.

As for the aerobics, the dilemma there's in where the weight loss comes from. If the diet (content and meal timings) are off, it can indeed be counter-productive. Maybe this article might help?

[Bazza]

Bazza, to loose weight why should I cut back on the arobics class? I thought that would help loose weight??

TFB posted that link and the following is just a piece from it....

Fortunately, I now have first-hand experience that steady-state aerobics is absolutely, completely, utterly ineffective for fat loss. After working my way up to twenty training hours a week, I can tell you that long, steady-state endurance is not the answer for a defined, lean physique and it's a waste of time if your goal is fat loss.

It's only the answer if your goal is to complete an endurance event.

You kind of answered my question from the first post when you said that

I am not looking to gain heaps of muscle but would like to just slightly tone up and loose weight

If you were loking to retain muscle mass, then excessive aerobics isn't going to help. Since you are looking to tone and no so worried about keeping mass, then the bit about cutting the aerobics isn't so relevant.