Really need help with eating!!

Want2BHealthyy
Want2BHealthyy Posts: 68
in Food and Nutrition
I've decided to change my fitness goals, and my new goal is to lose fat. I'm not sure how much body fat I have now, but I'd say around 20-25%, and I really want to get down to 15%. So I was talking to my friend and he said I should have a high protein-low carb diet, so I'll tell you my day today. First, I was so unsure of what to eat. (So my question is, can you please give me a rough guide of what I should be eating)...

For breakfast I had two whole eggs with tomato and spinach (omelette which was cooked in coconut oil)
For snack I had a protein shake with almond milk
For lunch I had a can of tuna in olive oil, with a small salad and 10 almonds
For snack and pre - workout I had two carrots with hummus (I admit this pre-workout was horrible and I was so tired when I was at the gym but I didn't know what to eat)
At the gym I did an hour of boxing
And for dinner I had chicken breast with a side salad, and 1/2 cup greek yogurt

If it makes any difference, I'm 5 ft 4, and last time I checked I weighed 53kgs.
:happy:

Replies

  • ndj1979
    ndj1979 Posts: 29,136 Member
    from your pic I think you are under 20% body fat...maybe 18 to 20..?

    what is your current training regimen ...days per week..heavy weights/light weights, cardio etc..?

    How many calories per day does your sample plan contain?
  • Taylorferguson1
    Taylorferguson1 Posts: 64
    If you make your diet goals to 40% protein 40% carbs and 20% fat that's a good place to start and your plan is good you are eating all natural carbs which is goodx20 and you are certainly getting your protein in there. Try having 1-2 whole eggs with 2-4 egg whites and make a nice omelette full of protein, maybe add some low sodium bacon to that and a low sodium sausage also check out michaelkoryfitness on YouTube that will help you figure out exactly what you need!
  • Want2BHealthyy
    Want2BHealthyy Posts: 68
    from your pic I think you are under 20% body fat...maybe 18 to 20..?

    what is your current training regimen ...days per week..heavy weights/light weights, cardio etc..?

    How many calories per day does your sample plan contain?

    That picture isn't me unfortunately. And I do cardio 3-4 times per week, and then 2 days of light weights (Pump classes). But because I have a new goal I am changing my training to 3 days of heavy weights, 1 day of boxing, 1 day of light weights, and 1 day of bootcamp which has cardio + light weights.
    And this sample plan has about 1,300 calories and it has about 110g protein, 50g carbs, 70g fat
  • Want2BHealthyy
    Want2BHealthyy Posts: 68
    If you make your diet goals to 40% protein 40% carbs and 20% fat that's a good place to start and your plan is good you are eating all natural carbs which is goodx20 and you are certainly getting your protein in there. Try having 1-2 whole eggs with 2-4 egg whites and make a nice omelette full of protein, maybe add some low sodium bacon to that and a low sodium sausage also check out michaelkoryfitness on YouTube that will help you figure out exactly what you need!

    Thanks so much for the tips!! Checking him out now
  • ndj1979
    ndj1979 Posts: 29,136 Member
    from your pic I think you are under 20% body fat...maybe 18 to 20..?

    what is your current training regimen ...days per week..heavy weights/light weights, cardio etc..?

    How many calories per day does your sample plan contain?

    That picture isn't me unfortunately. And I do cardio 3-4 times per week, and then 2 days of light weights (Pump classes). But because I have a new goal I am changing my training to 3 days of heavy weights, 1 day of boxing, 1 day of light weights, and 1 day of bootcamp which has cardio + light weights.
    And this sample plan has about 1,300 calories and it has about 110g protein, 50g carbs, 70g fat

    when you go to heavy lifting are you going to lift three days a week and do your other stuff on off lifting days; essentially working out six times a week...?

    Does your heavy lifting include compound lifts..squats, deads, over head press, bench press..etc?

    For heavy lifting 1300 seems a little low ...I guess you can try it for four to six weeks and see how it goes and then if you are not progressing you could bump up to 1400 a day ...

    I would also recommend that you get at least one full rest day a week ....
  • Want2BHealthyy
    Want2BHealthyy Posts: 68
    from your pic I think you are under 20% body fat...maybe 18 to 20..?

    what is your current training regimen ...days per week..heavy weights/light weights, cardio etc..?

    How many calories per day does your sample plan contain?

    That picture isn't me unfortunately. And I do cardio 3-4 times per week, and then 2 days of light weights (Pump classes). But because I have a new goal I am changing my training to 3 days of heavy weights, 1 day of boxing, 1 day of light weights, and 1 day of bootcamp which has cardio + light weights.
    And this sample plan has about 1,300 calories and it has about 110g protein, 50g carbs, 70g fat

    when you go to heavy lifting are you going to lift three days a week and do your other stuff on off lifting days; essentially working out six times a week...?

    Does your heavy lifting include compound lifts..squats, deads, over head press, bench press..etc?

    For heavy lifting 1300 seems a little low ...I guess you can try it for four to six weeks and see how it goes and then if you are not progressing you could bump up to 1400 a day ...

    I would also recommend that you get at least one full rest day a week ....

    Yeah thats right, well thats what I'm going to aim for. I probably won't be fit enough to do all that at the beginning, but I'll definitely work for it.
    And I haven't really thought about my heavy lifting routine yet, but I definitely want to add all those things in, especially lots of squats.

    Yeah I don't think I'll eat as low as 1,300 for heavy lifting days because I probably will get so much more hungrier, but for cardio days I think I'll stick to that. But my question was I'm not sure what to eat. Do you think what I had today was alright? Thats what I'm struggling with.
  • BarackMeLikeAHurricane
    BarackMeLikeAHurricane Posts: 3,400 Member
    from your pic I think you are under 20% body fat...maybe 18 to 20..?

    what is your current training regimen ...days per week..heavy weights/light weights, cardio etc..?

    How many calories per day does your sample plan contain?

    That picture isn't me unfortunately. And I do cardio 3-4 times per week, and then 2 days of light weights (Pump classes). But because I have a new goal I am changing my training to 3 days of heavy weights, 1 day of boxing, 1 day of light weights, and 1 day of bootcamp which has cardio + light weights.
    And this sample plan has about 1,300 calories and it has about 110g protein, 50g carbs, 70g fat

    when you go to heavy lifting are you going to lift three days a week and do your other stuff on off lifting days; essentially working out six times a week...?

    Does your heavy lifting include compound lifts..squats, deads, over head press, bench press..etc?

    For heavy lifting 1300 seems a little low ...I guess you can try it for four to six weeks and see how it goes and then if you are not progressing you could bump up to 1400 a day ...

    I would also recommend that you get at least one full rest day a week ....

    Yeah thats right, well thats what I'm going to aim for. I probably won't be fit enough to do all that at the beginning, but I'll definitely work for it.
    And I haven't really thought about my heavy lifting routine yet, but I definitely want to add all those things in, especially lots of squats.

    Yeah I don't think I'll eat as low as 1,300 for heavy lifting days because I probably will get so much more hungrier, but for cardio days I think I'll stick to that. But my question was I'm not sure what to eat. Do you think what I had today was alright? Thats what I'm struggling with.
    Looks good to me. Check out starting strength.

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