Dear Fitness Freak: re nutrition

[Carmen829]

Thank you so much for answering so many of our questions on these forums. Have you ever posted an example of your diet? I'm trying to clean up the eating and I know I have a long way to go. I'm eating 5-6 meals per day, but I think I eat too many carb items.

Could you give me an idea of how you plan food for the week, what types of things are staples for you, etc. Thank you


Carmen

 

[Fitnessfreak366]

Carmen,
Check out this link, scroll down to my last post and that will show you what I ate yesterday:

http://69.0.137.118/dc/dcboard.php?az=show_topic&forum=9&topic_id=112826&mesg_id=112826&page=

I don't have time to get into diet right now as I am leaving my house, but I will be back to answer your questions.

 

[Carmen829]

Wow, Debbie, I'm no where near that level of eating! Do you ever just want to have a slice of pizza? ;-)

My meals today:
M1 two egg white & spinach quiche cups (muffin size), one envelope of oatmeal (had to use instant today) and 8 oz juice.

M2 small portion of baby carrots & humus

M3 Salad w/balsamic vinegar and 4 oz tuna

M4 yougart 6 oz Lite and Fit

M5 Salmon filet, coucous, steamed mixed veggies

M6 glass of Soy milk.

I have no idea of my caloric intake nor do I know how to figure that out, that's probably my first problem.

I'd like to get leaner and see more definition. I work cardio 3 days a week 30 min sessions usually pretty high intensity. I've just finished doing one month of total body workouts (ME one wk; MM one week;2 circuit workouts).

My next rotation I was thinking of a 3 day split using heavy wts on the 4DS dvd and modifying the eating.

Any feedback would be greatly appreciated.

Thanks. Carmen.

 

[Fitnessfreak366]

LOL! Yes, I have pizza on Saturdays. Saturdays are my free day. I eat what I want.

Check out fitday.com - they have a free calorie/macro analysis that you key in your foods and the info and then it gives you a total of what you've had during the day. It's very helpful. I think calorieking.com has the same thing but I'm not sure. You do need to know where you are with your eating.

This is a pretty good basic guideline to follow:

Protein should be around 40%
Carbs should be around 35%
Fats should be around 30%

I think you will have better results doing a heavy 3 day split and maybe 3 days of intense cardio. Try that and see how your body responds. I'm on a 4 day split right now with 2 hours of intense cardio and two days of ab work. It works well for me.

 

[Carmen829]

Debbie thank you very much for the website information. I went to fitday and started putting in the foods I've had today. It's a lot of work putting in all that information!!! Do you choose from their lists or do you have all your foods in a customized list? I figure once I do this for at least a week, most of my foods will be listed.

I've sort of forcasted my menu for today and I already see that I will have consumed 1065 calories by dinner time and my protien intake will be 43%; carbs 30%; fats 28%. It a good tool and I think I'll be more mindful of the carb intake today. I know the calorie number is low and now I understand why sometimes I reach for something that will fulfill what I call "carb craving" later in the day.

Thank you for the 3day split suggestion. I'll give that a try and let you know how it works out.

Thanks again for sharing your gift of fitness knowledge with us here at Cathe.com.

Carmen

 

[Fitnessfreak366]

I don't use fitday, I have my own speadsheet I use in excel. And yes, once you start keying in all the foods you eat, it should get easier to do. It's a pain when you just get started but well worth it.

You're welcome for the help! It is my pleasure!