Need some big time help

B

baja

0
Hi all, I need help. I actually need someone with me 24/7 to tell me what to eat and how to work out. How sad is that. I am a 37 year old women married and a mother of 2 boys. I am not overweight, but need to be fine tuned a little. #1 problem is that I have a lot of women friends younger with no children that I compare myself with....I know not to do that, but be real. I work out 3-5 times a day either running 3 miles or elliptical. I do some low weights (push ups, bi-cep curls and squats) I put muscle thickness on great, I do not cut well, it just seems to get thicker and thicker. My diet is probably a big part in all this or me not reaching my goal. I'm 128ish and would love to drop 10 pounds. I eat for breakfast 2 whole wheat slices of toast with peanut butter on them, lunch is either salad with cheese, crutons, olives with a light dressing or lean cusine and then dinner is whatever the family wants, chicken on the grill, some veggies, cottage cheese. I eat in between, mostly fruits or a handfull of mixed nuts or those packets that are 100 calories. Anyways, theres a start...please, please, please I need someone to write it all out for me.

Thanks
 
welcome to the board. I foudn this to be a great place to learn, be encouraged, and create some accountability to my betterment.

FF
 
As a first pass, try spreading your calories over 5-6 meals a day. Each meal should have a solid protein source and a good carb source (while limiting fats to healthy fats as much as possible.) How many calories are you taking in now? Sites like Fitday.com will help you keep track - so you might want to put in a typical day's bill of fare in there to see what you come out with.
 
I went to fitday. and so far today (which I yet to have dinner) total cals 706; fat 21; carb 110; prot 25.
 
baja said:
I went to fitday. and so far today (which I yet to have dinner) total cals 706; fat 21; carb 110; prot 25.
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It should tell you your percentage of calories too (you might want to try for 40% carbs, 30% protein, 30% fat in terms of calories consumed).
 
ok so I'm at 27% fat 58% carb and 14% prot. So i have to lower my carb and up my prot. Any suggestions?
 
drseuss said:
Tuna works for me-- :cool:
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Egg whites (or whole eggs if you want the healthy fats too), cottage cheese, dairy products, lean red meats, nonfatty poultry (chicken/turkey), fish, peanut butter, nuts are all good sources of proteins. Also limit things like pasta, bread, potatoes, fruit. But be sure to get fresh veggies into your diet as often as you can.
 
stingo said:
Egg whites (or whole eggs if you want the healthy fats too), cottage cheese, dairy products, lean red meats, nonfatty poultry (chicken/turkey), fish, peanut butter, nuts are all good sources of proteins. Also limit things like pasta, bread, potatoes, fruit. But be sure to get fresh veggies into your diet as often as you can.
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Absolutely-- didn't have time to add all those earlier. Thanks Stingo-
 
Ok thank you guys so much. I will try this. No fruit though? I thought it was good to have fruit in your diet. Anyways. I'll keep you posted. Feel free to add any additional comments if you have any.
 
You'd asked about protein sources since your protein was low... I understand fruit is good at or before mid afternoon, after that your carb sources should be complex (rice, bread, potatoes etc).

Another thing to consider is supplementation - a good multivitamin, and possibly a protein powder to help with your nutrient intake.
 
Also, if you want some definition, a full body strength training workout 3x a week would help in that regard. As I understand it, low weights will not give you the results you want - lifting heavier will.
 
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