Sport Diet Challenge?????

[mcmercer]

I am a 23 yr old Female, 5'2'' and I weigh 115 lbs. I have just started seriously working out and I am trying to change my diet so that I can loose 10 lbs and tone muscle. I have started working out 3 days a weeks (including a combo of weight training & cardio). I have a family history of heart disease so I naturally have high cholesterol levels. I currently have decent eating habits but would like to know a general daily diet to follow. (Calorie intake, portions, food groups, number of meals/snacks, ect)

On a normal day I eat:

Breakfast - whole grain toast or oatmeal or special K, with OJ

Lunch - salad & sweet potatoe

Dinner - chicken or red meat, with vegetables and bread

Snacks - grapes, citrus fruits, Cranberry Raisin Granola Trail Mix

I know that my eating habits are OK, I would just like to have some guidlines as to things that I can add or eliminate to get the results that I am looking for. Trainers always recommend high protien/low carb diets to me (to get quick results) but with my family history I need a low cholesterol diet that I can maintain long term daily.

Thank you for your comments, I am looking forward to hearing them.

 

[teresand77]

Can you add a few egg whites or some other source of protein to your breakfast? I know that you don't want to eat eggs probably ever day because of your cholesterol but would sometimes be okay?

I would also add some chicken or tuna to your lunch (unless there's already meat in your salad). When you eat your snacks also add some protein such as cottage cheese.

Your diet doesn't necessarily have to be high protein/low carb but an equal amount of each is a good goal to shoot for.

And drink lots of water!

And don't worry so much about WEIGHT...115 is a very healthy weight for you! I think that we women are way too concerned with the number on the scale. As long as you feel good, look good, and are healthy you're good!

~teresa

 

[sarahfitchic]

You definately need to have more protein in there. I'm not an advocate of low carb diets. Balance is the key to healthy fat loss. Eating more protein does not have to equal cholesterol problems. Egg whites, lean meats, and fat free cottage cheese are excellent protein sources that you can add, or replace some of your carbs with. A source of complex carbs and lean proteins at each meal will give you a good balance.

Hope that helps. Any more questions, feel free to ask.

Sarah