*******Snowboardgirl****

I noticed you seem to have a good diet followed by workouts.

I was wondering if you could help me on some type of things you eat that maintain your weight or help decrease it.

Now that Im working out, I have maintained my weight but its not dropping and Im aware of me adding muscle so I must be doing something right but want to drop some more.
I think i could use some pointers on a proper diet.

TIA!

Re: *******Snowboardgirl****

This is based on a perfect day of eating for me (if I trained with weights) If I want to lose fat, I make the servings a bit smaller, or just make sure I do cardio 3 times a week and no cheating!

Wake up
4:45-2 hard-boiled eggs
Go to gym (weight training)
Right after gym at 6:30 -whey protein and 3 rice cakes
10:00- 6 egg whites with steel cut oatmeal
12:30-grilled salmon or grilled chicken (if chicken-add flax seed oil) and one box (of half) of frozen veggies like broccoli or Brussels sprouts (or salad with grilled chicken)
4:00 ish- Almonds, or some natural peanut butter and some fruit
7:30 – grilled chicken (or tuna) with vegetables
9:30 – fat free cottage cheese (2 servings or a bit less) with natural peanut butter (if I haven't had PB during the day)
sleep at 10:30(hopefully)

+/- about 140 grams of protein(560cal), 100 grams of carbs(400cal), 60 grams of fat(540cal) For a total of 1500 cal.

My protein grams fluctuate between 120-150 grams per day(because I weigh 125ish), my fats stay the same, and I only eat starchy carbs for the two meals following my weight training workouts. (today I cheated!! I had a wrap for lunchand didn't workout!)

Take into consideration that I train with very heavy weights and need to eat more carbs on those days to build muscle or maintain it.

If you want to gain muscle you cannot have a caloric deficit. you can either gain muscle or lose fat. You can't do both at the same time. if you are satisfied with the amount of muscle you have, then you can start losing fat by adding more cardio or eating less calories per day.

ok, I have to get back to work!!!

Re: *******Snowboardgirl****

TY!

Wow, that is good and probably a tough one for me but I do have to try something.

Yes, I understand that w/weight training you will need to eat and have some calories and will notice if I dont eat well, Im getting a crappy workout and feel like crap afterwards.

I do weight train and cardio...so far 4/5x a wk
for both so Im traing to tone up as well as get some weight loss out of it.

The worst area is my legs!!

My upper body is getting better results.
but of course proper diet will help with my middle which I need to work on as well.

TY again!

Message edited 6/8/2006 2:05:42 PM.