Please advise on food diary- losing fat with hiit / weights

toshie333

Hi
I am aiming for 1400 cals and am putting together a food plan...
Have been good past 12 days but trying to perfect and looking for advice.
130lb, female, 5.4"
Hiit x 20 min and heavy weights 4 times a week.

6:30- protein shake

9:30- Oats x water

12:30- chicken x 2 breasts and broccoli

3:30- Greek yog x berries

7:00 - protein shake pre gym

9:30 - protein shake post gym too late to eat)

900 cals
Protein 140
Carbs 35
Fat 18

Obv I'm
Short of cals and just wondered what you would add or remove x swop etc. I haven't had carbs with the exception of my veg eg broc, spinach, salad etc.
Oats is the first I have planned to have - not sure if a good idea??
Thank you!

FrnkLft

First thought... how the heck are you going to be able to sustain this? Protein shakes are not meal substitutes, they're just suppliments, a more direct way of getting some protein in your diet.

You should be eating a good dinner. Why do you think 9:30p is too late to eat?


For comparison, my usual diary looks something like this:

(8a-10a ish) Breakfast: Cheerios and Milk or Eggs, Turkey Bacon, Slice of toast with Butter

(12p-2p ish) Lunch: Chicken and rice

(6p-7p ish): Gym x4 week

(7p-8:30p ish) Dinner: Chicken and rice with veggies and 2oz of pasta w/ margarine

I've never had any trouble taking off fat weight.

toshie333

Because eating dinner at 9:30 then seems bit heavy to go to bed at 10-10/30 (I'm up at 4:30 each day for work so thought it wouldn't be good going to bed on full stomach?)

FrnkLft

Well in terms of dieting, I think it makes a marginal difference whether or not you eat a good dinner before bed. You have to remember that sleeping for 8 hours, is a fast for 8 hours. It's not good to go to bed with an empty tank.

Some of the best advice I can give you is that with weight loss, just like lifting, you're looking for cumulative effects.

Otherwise, I think eating a bunch right before bed might affect your sleep, but just google that and try to find a good source.

I edited my post to include my diet above. It hasn't steered me wrong so far.

george29223

that would be a good diet if you were in a coma , jesus it a samitch will ya

Smashley1947

My advice to your food diary is to not follow it.

Eat healthy and foods that will fuel your body. Especially since you are on a heavy workout plan.

I was advised to eat more not less. More protein, more dairy, more vegetables, more whole grains and to have at least 3 food groups in every meal.

You have to sustain your body not starve it. The main goal should be to be healthy.

I second what FrnkLft says.

meshashesha2012

this looks depressing is hell. i'm sad for you

livingleanlivingclean

you may survive on that (just) but you wont be living or healthy. you definitely wont be getting any benefit out of your workouts.

eat more food. eat FAT....you need fat to function. 18g a day isn't going to cut it.

eat less meals, but proper meals. try to eat as much food as possible and don't rely so much on protein shakes.

turn your oats in to a pancake or something with egg (or whites), fruit and nut butter.
have a mountain of vegies with your lunch, and add a fat based dressing.
if you don't want to eat a lot after training, eat dinner before training. again, a proper meal maybe with some starchy carbs (I love baked sweet potato), vegies, protein and fat again.
have a shake after training with some more carbs - maybe make a smoothie with protein and fruit to have when you finish? mix protein in to your yoghurt, add fruit or cereal and have it as "dessert" post training...