Check my diet plan please?

[kaleigh]

Is this a decent daily plan?

8am: Hard-boiled egg, ww toast, banana
*workout*
11am: Lowfat string cheese, strawberries
1pm: Brown rice, tuna, milk
4pm: Almonds
7pm: Chicken, spinach, roasted red-skinned potatoes

1400 cals, 40% protein, 30% carbs, 30% fat

Suggestions welcome obviously.

 

[Xenth]

If you want good advice that'll help you first post your stats.

Also, 1400Cals is very little! please be carefull not to underfeed yourself.

 

[kaleigh]

Sorry, I posted that info in a post earlier this week.

Hi,
My weight has recently gotten up to hovering around 130 (sometimes a little more, sometimes a little less), and I feel the need to do something about it.

Using the calculator in the FAQ my maintenance level is 1771 Calories/day. So to lose weight I should subtract 500 from this, or eat around 1200-1300 calories per day, correct?

I'm 22, female, 5'1, 130lbs and a student, so basically I walk to classes a few times a day, sit around doing lots of homework, and try to make it to the gym regularly, but at the moment am lucky if I make it 4 days per week, although sometimes I can make it 5-6. I do 20-40 minutes steady cardio (elliptical) and strength training.

I know diet is more important than workouts, so basically I just wanted to make sure it's safe to eat this little, because I know you shouldn't go under 1200, and I don't want to go into starvation mode. Any suggestions?

 

[[Focus]]

It could be better..but it could also be a hell of a lot worse. As a beginning, it looks great.

For your size and body composition, 1400 cals sounds like a most reasonable approach...It's slightly more than a 500 calorie deficit, though. Katch-McArdle puts you at 2050 maintenance for your activity level (and not for someone who is sedentary, which is the number you are most likely using). Nonetheless, a 650 calorie deficit is okay, as you're still staying at a respectable 1400 calories a day.

Only one thing, really. I don't see any significant source of polyunsaturated fats in there. Instead of just Almonds, eat half and half Almonds and Walnuts. Take a fish oil supplement with a DHA:EHA content of something around 180mg:120mg. About 4 capsules a day would be a good amount. I recommend the kind from wild salmon, with an enteric coating.

Okay, one more thing. It would be better to have some vegetables such as: broccoli, cauliflower, carrots, green or snap peas, etc. instead of that potato. Potatoes suck. Only if you can manage it..if not, it won't kill you. You don't want to make really extreme changes all at once..I've done it several times, and it's not fun...and most often, not something you can stick with.

You come across as level-headed. I think you'll do well. Happy journey.