Calories

F

fittwin120

Active Member
Hi everyone,

I hope someone can help. I need some advice on daily calorie consumption in order to gain lean muscle and lose fat. I KNOW I don't consume enough calories and need to eat more, but I don't know where to start. HELP!!!!

Let me give you some basic information about me: I am 38 years old, I am 5'5 1/4, and I weigh about 127 pounds. I workout about 5 - 6 times per week...both cardio and s/t. I don't know my body fat or any of my measurements, but I think by most peoples account I LOOK lean. However, when I compare myself to Cathe and the other girls, I clearly have a layer of fat I need to remove. I only workout to Cathe's videos but I only have a few. Any suggestions on other tapes would be helpful. I have just recently decided that I want to take my fitness to a new level.

OK - I KNOW that I should be consuming a lot more calories than I do now, but I can't get it through my thick skull that I won't gain weight. I don't necessarily need to LOSE but I want to get rid of this layer of fat. I probably consume around 1200 calories a day...that might be pushing it....let me tell you what I eat in a normal day...

BREAKFAST : NutriGrain bar, or Special K, or 240 cal size Yogurt
Mid morning: Gogurt (unless I have yogurt for bfast) Banana
LUNCH: Tuna, Chicken Breast, or Hardboiled egg on 2 slices of whole grain bread; 1 pc of fruit, Sugar free jello
Snack: 1 pc of fruit
Snack(while I'm cooking dinner): 1 pc of fruit
Dinner: Chicken breast, salmon, 1/2 sweet potato or baked white potato, and veggie

That's about it....It's pretty much that, day in and out. On the weekends, I may have 4 egg whites w/ 1 yolk, 1/2 slice of cheese, 3 slices of turkey bacon, and roasted potatoes or 1 slice of toast for breakfast

If I'm on the go, I may get a take out salad (I use my own lite dressing) or I might go to Quiznos if I feel like "cheating"...

Or I might eat a Lean Cuisine pizza...

I know, this sounds pathetic...but I just don't know what to eat...

I'd really like some opinions from you "experts" out there....maybe you were once in my shoes but have changed your ways and look and feel better than ever?

BTW, I like red meat but don't buy it, I would though. I don't care for beans but I might be willing to try. Haven't had pasta in years...but that is more because I eat way too much. I don't really care about carbs? Should I? And can someone please explain nuts to me? I love nuts but I'm afraid I'll eat too many....Oh and occasionally I will slap some peanut butter on a peice of whole grain bread or an apple as a snack! :)

Any advice would be greatly appreciated!!!!! :7
 
Hi! Well, you are right - you need to eat more. You also need more variety in your diet or you will bore yourself to tears.

My first thought, looking at your typical eating plan, is that your breakfast needs a serious overhaul. You need some more food groups in there. Oh, and throw out those Nutrigrain bars, they have nothing good in them and are loaded with sugar. Try having a bowl of WHOLE GRAIN cereal, such as Kashi Autumn Wheat or Go Lean Crunch, with skim milk, and a piece of fruit. Or, a slice of whole grain bread, toasted and spread with 1 tbsp of peanut butter, and a piece of fruit, and small glass of milk. Ideally, you should be eating from at least 3 different food groups at every meal. And for every snack, I'd recommed eating from at least 2 different food groups. This does 2 things - it ensures you get the nutrients you need, and it also keeps you from feeling hungry all the time.

It is very important, when you are trying to lose body fat, that you cut out processed foods. You'll hear a lot of people around here talking about "Clean Eating", and that is essentially what they mean - cut out the junk. Refined/processed foods are not good for your body, and will be stored quickly as fat. Avoid all forms of sugar, white pasta, white bread, etc. When you shop at the grocery store, stick to the perimeter of the store - where all the fresh stuff is. Substitute all refined foods with whole foods - ie, instead of white bread, have whole wheat bread; instead of strawberry sugar-free jello, have fresh strawberries; instead of apple pie, have an apple. Also, try to avoid frozen meals, like Lean Cuisine. They are highly processed, full of preservatives and sodium, and don't even really taste all that good. It is not necessary to avoid pasta - you can get whole wheat pasta that is an excellent addition to meals. Just stir-fry some chicken and veggies and serve over whole wheat pasta, or brown rice. It's quick, easy, and good for you. I don't think carbs are bad, unless they are refined carbs, such as white sugar and flour.

Nuts are an excellent source of protein and other nutrients, such as Omega-3 fatty acids. You just have to be careful not to have too many, as they are fattening. A small handful per day is a good guideline - make it part of a snack, by having them with a piece of fruit.

Oh, and peanut butter on an apple or whole grain bread are excellent snacks! You could switch to natural PB, but I personally, don't like the texture of the natural stuff. It's a personal preference.

We have a lot of real experts on these message boars - you will get lots of great advice. But hopefully I've given you a little "food for thought". :D
 
Hi Emily!

Thanks for all the useful information. I must admit that I resort to "quick" foods b/c I work full time and by the time I get home it's time to help my son with his homework and get dinner on. It's just easier this way. But, I realize that I need to eat better so thanks for all your advice.

I'm with you on the natural peanut butter. I tasted that and I just can't deal.

I'll try the cereal although it doesn't sound appealing at all!
;-)

Thanks again!
Traci
 
Kashi cereals are very tasty - you don't have to worry about that. If you need a milder introduction, try Kashi Heart To Heart, which is basically organic honey nut cheerios. Autumn Wheat is like a lightly sweetened Shredded Wheat - it's very good (not too sweet, not bland either). If you're concerned about cereals being bland, just slice up some fruit into your cereal bowl, or throw in some raisins. Your tastebuds completely regenerate every couple of weeks, so it is possible to completely retrain your sense of taste to appreciate lower levels of sugar, and enjoy things in their most natural state. Just give it time. :D
 
To really shed fat, you need to eat protein with every meal. Those snacks of fruit only, while MUCH MUCH healthier than cereals, yogurt, candy bars, etc, will still trigger an insulin response, which will cause you to store fat. Having 3 oz of chicken (or other lean protein) with it will keep that in check, and make you feel fuller too.
 
Hey guys!

Skippy has a natural peanut butter out now. You don't even have to stir it nor do you have to keep it in the frig. It is really good...
 
I just started to measure my food. Boy, it was a smack of reality for me! I highly suggest it. I was shocked how little of a piece of salmon was to make 3 oz. I thought "deck of cards" size....wrong! Although, I was pleasantly surprised how many almonds make an ounce.

Susan C.M.
 
All of your advice is very helpful. BTW, I am very careful about portion sizes...I live my life that way!! :9

I'm revamping my grocery list so I can try to eat CLEAN and eat more protein as well.

Can anyone give advice on a good rotation using the new DVD's? LowMax looks great but I am concerned that it won't get my heart rate up. I'd love to begin to incorporate CoreMax and StretchMax as well..although with my schedule I don't know where to find all the time!!! :D

How does everyone feel about granola bars?
 
Hi again,

I'm sorry, just to be clear...should I substitute my fruit snacks or add some protein? What about hard-boiled eggs? Any other protein suggestions other than chicken?

Traci
 
> LowMax looks great but I am concerned that it won't get my
>heart rate up.

If Low Max doesn't get your heart rate up, then you are superhuman, my friend. Just try it, you'll see. Get REALLY low during the blasts though - you gotta get low.

Low Max is one of my favorites, it is so nice to do intervals without all that high impact, knee-jarring stuff.


>How does everyone feel about granola bars?

They are usually loaded with sugar and preservatives, and don't contain hardly anything in the way of nutrients, protein or fiber.
 
Wow Emily! You and the other ladies are really giving me information I can use!!!!

OK - so I'll stay away from granola bars...

I will get LowMax! I hear you...there are days when I am sooooo not interested in high impact but want a good workout anyway!

Thanks again!
Traci
 
I think granola bars would have too much sugar. You might want to experiment with different recipes calling for oatmeal. Oatmeal's one of the best complex carbs you can eat. I mix 1/2 cup oatmeal with 3 egg whites and some Splenda and fry it up using Pam cooking spray for a quick little pancake. Sometimes I'll break it up and eat it on the go; other times I'll drizzle it with some sugar free syrup (just a little bit). Also, you mentioned sweet potato and white potato. I've switched from buying white to buying strictly sweet potatoes for my family, and they've made the conversion quite nicely, even my two kids. Sweet potatoes are much lower on the glycemic scale.

Just a couple of suggestions ~

Sarah
 
Sheesh, I keep coming up with more questions for you ladies!

Should I count calories or just be concerned with eating as clean as possible, all the right foods, and eat when I'm hungry? Should I make an eating plan so I'm always eating every couple of hours even if I'm not hungry? I don't want to gain weight....and even though I don't need to lose, I wouldn't mind losing another 5 pounds for the many summer slip-ups I'm sure to have.

Sarah - thanks for the suggestions. I actually love oatmeal so I may try your "pancake". I LOVE sweet potatoes, I just wish they didn't take so darned long to bake!

Traci
 
Sarah,

I think it was you who mentioned this 'oatmeal pancake' before on another thread?? I have to tell you that after reading your suggestion I tried it myself at home, and I LOVE IT!! I mean, I absolutely LOVE IT! I break it up and eat it with my hands. It's such a perfect breakfast for me, and I love the way it tastes.
Thanks SO MUCH for such a unique and healthy idea!

You get the benefits of the oatmeal and the extra protein from the egg whites -- I only make it as a breakfast treat if I get a good workout done in the morning! It's a motivator ( I know, silly, it's only food, but I really do like it )

:D
 
Traci - you can get microwave sweet potatoes now - they take 6 minutes to bake in the microwave. They sell them at most grocery stores. These are a fabulous time-saver! :)
 
Low Max is very deceiving. I sweat buckets when I do it but you do have to make sure you're low enough to feel it. I did the whole thing one Saturday and actually had to sit down for awhile after because I was pooped. I've never had a workout affect me like that before, not even MIC or IMAX.
 
I will definitely look for the sweet potatoes in my area. I hope I can find them.

I'm trying the pancake this weekend. I guess I can't drown it in butter or syrup, huh?

:)

If anyone else has any great recipes, please feel free!!!

Traci
 
>Hi again,
>
>I'm sorry, just to be clear...should I substitute my fruit
>snacks or add some protein? What about hard-boiled eggs? Any
>other protein suggestions other than chicken?
>
>Traci

Add some protein. Hard boiled egg whites, egg whites cooked omlette style, lean cuts of beef, fish. My favorite breakfast is 1/2 cup oatmeal, and 5 egg whites cooked omlette style. I don't stuff it like an omlette...just break it up and pile it on top of my oatmeal. Sounds yucky, but I really like it alot! LOL
 
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