Food Diary- looking for some professional advice

Juliane1986

Hi there,

If there are any trainers or nutritionists on here (or anyone who feels they have a good amount of knowledge built up so far about this kind of thing) I would love some advice on my food diary.

I just changed my settings today to 35% Carbs, 40% Protein and 25% Fat (it was pretty close to that before I just lowered my fat percentage by 5% and upped my carbs by 5%.

Trying to make sure I still lose a little bit of fat, but wanting to tone up and strengthen myself (I do a combo of strength training and cardio throughout the week between personal trianing, zumba, zumba toning and aeroboxing.

Really want to make sure I'm doing everything I can to lose fat and not muscle.

Thank you!!

Avalonis

Disclaimer - NOT a nutritionist!

But the USDA recommends "Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils. "

So 25% I think sounds good.

**EDIT - Bleh, spelling fail again today. Fixed.

rileysowner

The best way to make sure you don't lose muscle is to make sure you calorie deficit is not too big (a weekly weight loss goal of 1 pound per week or less) and lift heavy weights. Yes you need the protein, but the real key is to make your muscles work and work hard against a progressively increasing resistance.

FaithandFitness

I am not a nutrtionist, but my goals are those numbers and I have had a fabulous drop in body fat and an increase in lean muscle mass. I lift heavy, and lift often . . . I have to force myself onto cardio machines a few times a week. Eat clean, eat those percentages and lift . . . that should be a good mix for good results.

bizco

The best way to make sure you don't lose muscle is to make sure you calorie deficit is not too big (a weekly weight loss goal of 1 pound per week or less) and lift heavy weights. Yes you need the protein, but the real key is to make your muscles work and work hard against a progressively increasing resistance.

^^ This. Not sure what you're doing with your personal trainer but the other exercises you listed are not strength training. Ideally you would lift weights 3x per week using a progressive program. Could squeak by on 2x per week.

Juliane1986

Thanks for the tips!