Whenever I veer off of healthy eating...

rieann84

and then I decide to get "back into it".. it's like I have no idea where to begin. You would think after falling off the wagon and getting back on so many times I would know how to jump back in, but no..

So this post is me looking for nutrition advice and sample meals/snacks.


I am 5'2", 150-\+ lbs, and about 34 inches around my belly button. I am currently lifting 3x a week and trying to do cardio 1 day a week. I work 4-5 days/week on my feet for 8-12 hours. Looking to lose body fat and build/keep muscle.

Currently aiming for: 1800 ish calories per day. 100+ grams of protein.

Comments/Suggestions welcome! Especially from girls who were like my build and lost inches with strength training!

missnelso04

Your stats sound almost just like mine! I'm almost 5'2, around 150lbs too. I'm dipping my toes into an exercise routine, but haven't established one yet, so I am trying to keep my calories below maintenance (around 1700 for me). So I'm currently set at 1400, striving for lower carbs, higher fat and protein. I think my macros are around 70g/70g/110g. Carbs/fat/protein.

And yah, creepily enough, my desire is to have a workout system like yours - 3x/week weightlifting and one cardio while my daughter is in gymnastics. I'm not on my feet all day though, I've got a desk job M-F and waitress only on weekends.

Um..my best suggestion that has worked for me is when I do snack, I choose a fat &/or protein snack. String cheese, greek yogurt, and nuts are my go-to snacks. I eat a lot of cottage cheese and tuna, which are high sodium but I drink a llloooott of water.

Beyond that, I'm not sure I have anything very productive to offer. My diary is open and I try to log faithfully! Good luck!

rieann84

Thanks for the reply! I love cottage cheese, but you're right about the sodium. Same with sugar..I can't seem to avoid having SO much in a day. I'm beginning to think that my greek yogurts are worse than candy bars.

Don't under-estimate your work sched..are you telling me you work 7 days a week?

If you want, I can share my current lifting routine with you..but keep in mind I have access to a gym with barbells and various other equipment. Gonna send a friend request if you don't mind!

levitateme

If you're drinking enough water, it really doesn't matter how much sodium you take in (assuming you don't have a heart issue that requires low sodium), your body will flush it out.

I changed my diary settings to track fiber instead of sugar, because that number also doesn't matter. The yogurt and fruit I eat each and every day are filled with sugar. I am within my calorie goal, and that's really all that matters in weight loss.

RunBakeLove

The best strength training book out there is New Rules of Lifting for Women. Completely changes your outlook on lifting and how much time per day is necessary to lose the inches you're talking about. I definitely recommend it.

As for protein, I am not a fan of meat so I stick to fish, tofu (I know, I know tofu is "so scary" but there are so many ways to use it right and the nutritional stats for it are awesome!), NATURAL peanut butter (just turn over a few jars and read the sugar content - you'll understand what I mean! ingredients should be peanuts and maybe salt. that's it.), string cheese, boiled eggs.

Be wary of that little carbs if you plan on working out. I stuck to 75 grams for a weeks and I was exhausted all the time. Now, I try to stick to 100-125g a day and that's tough - no bread or pasta. Most of my carbs come from apples and beans. Just always watch how it makes you feel and adjust as necessary!

Good luck!