General Toning Ideas

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wendy

Guest
Ok, so I get that soda should be out of my diet, being very strict with my diet, is a requirement. I know I have to reduce fat from all over. I further understand that I need to train all over and mix it up (i.e.cardio one day, weights, another, cardio the next day, etc.). Is there anything else I need to know???

Today's food intake:

breakfast = two slices of wheat toast with pb, glass of milk
snack = half donut (oops!) and a popsicle
lunch = salad, goldfish crackers, strawberries, soda (oops!)
snack = n/a
dinner = n/a

I'm doing.....ok, right? Yeah, I know I still need to tweak it, but it's getting there, right? I know, I know....still no water in there.....give me time. lol I love my soda!

Anyway, if you all could post what your favorite tips and ideas and strategies are that would be great. I would love to hear what works for you all! :D
 
Hi! I think that you're heading in the right direction. I would opt for healthier snacks to help decrease your hunger inbetween meals, plus with healthier snacks you'll feel better and more energized...

snacks could be anything like:
veggies like (carrots with a bit of hummus, celery, etc)
fruit (a banana, or apple, or orange)
small non-fat yogurt
small cottage cheese
snack size tuna with crackers
handful of almonds with raisins

Those are some snacks that I opt for. Another tip is to wait 15 minutes after the main part of your meal - say a salad, before snacking on more food. This gives your body time to respond to whether or not its hungry
 
you have to eat more often Wendy 3 meals per day is not enough. And i can't even begin to stress the importance of drinking lots of water.
Come on! you can do it! If you are taking the time to focus on getting where you want to be and tailoring your diet.. Why not go all out and do everything right? :)

good luck!
 
niceone said:
you have to eat more often Wendy 3 meals per day is not enough. And i can't even begin to stress the importance of drinking lots of water.
Come on! you can do it! If you are taking the time to focus on getting where you want to be and tailoring your diet.. Why not go all out and do everything right? :)

good luck!
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You're right. But I thought I was doing better adding in those snacks! I have been trying NOT to snack until I came here and then I decided to eat every couple of hours, hence the snacks. Was I not correct? Should I eat more? I'm trying really hard not to drink Soda today. I have only had one glass....I usually refill at least once, if not twice...and it's a BIG glass! (32oz ??) Anyway, I bought some flavored water (I know, I know...it's not the best thing, but it's a start). I hope to get back to doing that.
 
flavoured water isnt much better at all, get your own cordial and mix that instead.

You are way undereating. What happened to dinner?? You need to keep the meals regular for weight loss, when you skip a meal for whatever reason your body starts to store the fat you have ready for 'starvation mode'.

You need to stop thinking about snacks and more about meals. Snacks is too convenient and encourages bad habits - make smaller meals in advance, bag up nuts, you will feel like your overeating for a few days but correct training will soon make you hungry again.

Get your total number of calories and divide it by the number of meals you have, which should be 6 or 7.

I need 2500 kcalories per day across 7 meals. So thats 357kcals per meal. Thats actually a lot when you get into a routine.

When i know a meal is a little over this i just knock a few off the next. I also keep larger meals earlier in the day, so breakfast is a protein shake+oatmeal with milk+piece of fruit so thats around 400-430. But i know that meal 6 is protein shake which works out as 150 kcalories.

Breakfast like a king, lunch like a prince and dine like a pauper. Actually, dont do the last one, just make sure you're not consuming so many kcalories at night that your body is just going to store them all due to inactivity.

Keep it up, it will come. It takes time to get used to it but i found that trusting in the more but smaller meals thing worked. I know the whole maths thing above sounds dull but after a week or so it will be second nature and you wont have to count kcalories so specifically.

Good luck!
 
terrible diet. I see almost NO protein in any meal. yer just eating carbs and fat. improper nutrition will give poor results.
 
Wendy said
Ok, so I get that soda should be out of my diet, being very strict with my diet, is a requirement. I know I have to reduce fat from all over.
Click to expand...

Exactly, but your menu is not following what you know needs to happen :)

Easing into healthier eating is good, but you are not really eating healthy yet- at all.

5-6 meals (at least) and a protein/carb at each meal. No skipping any meals. Every meal 2-3 hours a part and water either before or in between each meal.

Just half- a$$'ing it isn't going to reduce overall body fat percentage. It sounds like you know WHAT you need to do, but you just have TO DO it :cool:
 
Trainer Lynn said:
Wendy said

Exactly, but your menu is not following what you know needs to happen :)

Easing into healthier eating is good, but you are not really eating healthy yet- at all.

5-6 meals (at least) and a protein/carb at each meal. No skipping any meals. Every meal 2-3 hours a part and water either before or in between each meal.

Just half- a$$'ing it isn't going to reduce overall body fat percentage. It sounds like you know WHAT you need to do, but you just have TO DO it :cool:
Click to expand...

Just to clarify...when I put "n/a" it just meant tht at the time ofposting, I had'nt gotten to those times yet, therefore didn't eat those yet. It didn't mean I was skipping them. :)

I think part of my problem is WHAT exactly is protein??????? what foods have that in it?????
 
wendy said:
Just to clarify...when I put "n/a" it just meant tht at the time ofposting, I had'nt gotten to those times yet, therefore didn't eat those yet. It didn't mean I was skipping them. :)

I think part of my problem is WHAT exactly is protein??????? what foods have that in it?????
Click to expand...

Any type of animal meat is going to be a combination of protein and fats. Some good lean proteins from that source include chicken breast, turkey breast, pork tenderloin, inside round beef, etc. Dairy is also a protein....eggs, cottage cheese, cheese...though most dairy has carbs in it as well...cottage cheese and milk for instance...these need to be considered when planning your meals. Animal products are complete proteins...which means they contain all of the essential amino acids. Vegetable and plant proteins are typically incomplete.

You can also get whey and casein protein in powder form.

Here's a bit more info for you.
 
I understand. My point was that easing into things is good for some people. But you already know what you should be doing. You said it all yourself in the first post.
 
wild said:
Any type of animal meat is going to be a combination of protein and fats. Some good lean proteins from that source include chicken breast, turkey breast, pork tenderloin, inside round beef, etc. Dairy is also a protein....eggs, cottage cheese, cheese...though most dairy has carbs in it as well...cottage cheese and milk for instance...these need to be considered when planning your meals. Animal products are complete proteins...which means they contain all of the essential amino acids. Vegetable and plant proteins are typically incomplete.

You can also get whey and casein protein in powder form.

Here's a bit more info for you.
Click to expand...

Ok, so I went to the site above and found out that "Two to three servings of protein-rich food will meet the daily needs of most adults."

If protein is found in meat and pb, which I have very often, if not daily, why am I not getting enuff protein?? Do I need to eat protein at every meal (i.e. 6 or 7 times per day)??

I apologize for my stupidity, I just want to make sure I am folllowing all the rules... :D
 
wendy said:
Ok, so I went to the site above and found out that "Two to three servings of protein-rich food will meet the daily needs of most adults."

If protein is found in meat and pb, which I have very often, if not daily, why am I not getting enuff protein?? Do I need to eat protein at every meal (i.e. 6 or 7 times per day)??

I apologize for my stupidity, I just want to make sure I am folllowing all the rules... :D
Click to expand...

Don't follow the recommendations for protein...I posted the link for a description of what protein was. FYI...the food guide sucks.
 
I wasn't going to jump in again, but now I have to ;)

Protein does not equal animal meat. There are PLENTY of bodybuilders that are vegetarians. There are plenty of endurance athletes too. I realize this is a hot issue and I do NOT wish to cause debate about it.

However, eating protein at every meal is recommended because it slows down the digestion process and aids in keeping insulin levels in check. Peanut butter counts. BUT peanut butter is not a good source of protein because it has a lot of fat (mostly good fat, but still).

I think most people can easily eat enough protein throughout their day IF they stopped eating so many carbs. It's a balance. Try having protein at 4 or your 6 meals to start.

Work your way up to it. But the goal is to have protein at each meal.
 
Trainer Lynn said:
I wasn't going to jump in again, but now I have to ;)

Protein does not equal animal meat. There are PLENTY of bodybuilders that are vegetarians. There are plenty of endurance athletes too. I realize this is a hot issue and I do NOT wish to cause debate about it.
Click to expand...

Are you speaking to my original post? I did not claim protein equals only animal meat. I am well aware of where protein is found. :)
 
No, I wasn't speaking of any one post, but I got the tone that Wendy wanted more information about protein in sources such as peanut butter, etc. She had a question about the link you posted and I wanted to respond.

I should have also mentioned that most people do get too much animal protein. That's why the link you posted states most people get enough protein. The reality is we are find with 1-3 animal proteins per day and the rest of our protein being from sources such as greens, beans, soy, etc.
 
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