Suggestions needed: what should I eat each day while weight lifting for weight loss?

rachledezjones
rachledezjones Posts: 50 Member
edited November 9 in Food and Nutrition
Hi guys,

I have about 20 lbs to lose :(

At the moment my diet is like this:

Breakfast -
Banana

Mid-Morning -
Apple and 2 x rice cakes

Lunch -
Baby spinach, cucumber, mixed beans, salami or chicken
1 x yoghurt

Dinner -
Chicken breast or fish with lots of vegetables

Snacks -
2 x rice cakes

As you can see, I have been eating low cal (1200 tops)/low carb which I know isn't the best way to eat for losing weight while training weights.

Can anyone suggest a sample day menu for me that would help with my goals?


Replies

  • lishie_rebooted
    lishie_rebooted Posts: 2,973 Member
    Way more than 1200 cals.
    Protein. Fat.
  • Unknown
    Unknown
    This content has been removed.
  • Unknown
    Unknown
    This content has been removed.
  • fit_mama30
    fit_mama30 Posts: 178 Member
    Basically, you need more protein. A banana isn't a breakfast. You could have plain, unsweetened greek yogurt with some berries and nuts instead. Or some eggs/weggs whites only if you prefer. Same for mid-morning, maybe have a piece of cheese with the rice cake (or cheese with the apple). Or almond butter with the apple. Because with rice cakes and an apple, you're only having carbs. Rice cakes are not a good source of carbs, you're better with a slice of whole wheat bread instead and it's more filling (and has more nutriments).
    Lunch/dinner are ok I guess.

    You need more healthy fats as well, maybe throw an avocado with your veggies/salad somewhere.
  • fit_mama30
    fit_mama30 Posts: 178 Member
    edited December 2014
    And yes, if you lift this isn't enough to build anything, even if you have weight to lose. Check out Jamie Eason live fit trainer's meal plan for Phase 2, it might work for you.

    http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer-phase-2-day-29.html

    Good luck!
  • 454mikey990
    454mikey990 Posts: 18
    Protein builds muscle, uses more calories to digest. You should have protein at every meal including snacks and ditch those worthless rice cakes.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    If your goal is simple weight loss, then 1200 cals of basically whatever food you want should be fine.

    But, if you want lose weight AND maximize workout performance, you'll have to play around with things and see what you respond best too. This is what IIFYM is all about, and why I think it's such a great approach (when understood and implemented correctly).

    All that being said, 1200 cals isn't a lot, but some people can handle it. How are your workouts? Do you feel good? Have good strength/energy? If so, then you probably aren't that far off. I'd still suggest more cals, as I believe people should eat as much as they can and still lose weight, not lose weight while eating as little as they can.

    So, to your question specifically... if you like those foods you listed, then stick with them and add here and there as necessary. Maybe a couple of eggs for breakfast, a protein shake after your workout, and a little ice cream before bed.
  • Laura732
    Laura732 Posts: 244 Member
    Meal plans:
    http://www.cleaneatingmag.com/meal-planning/meal-plans-shopping-lists/
  • PRMinx
    PRMinx Posts: 4,585 Member
    Protein, dietary fat and more than 1200 calories if you only have 20 to lose.
  • jpaulie
    jpaulie Posts: 917 Member
    dump the salami, too much salt and not the best source of fat, for protein use Eye of round roast/steak for beef. for fish sockeye salmon is excellent for omega 3 fat (not canned again too much salt)
  • lishie_rebooted
    lishie_rebooted Posts: 2,973 Member
    jpaulie wrote: »
    dump the salami, too much salt and not the best source of fat, for protein use Eye of round roast/steak for beef. for fish sockeye salmon is excellent for omega 3 fat (not canned again too much salt)

    Unless you have a medical condition, you don't need to avoid sodium.
    And they do make lower sodium versions of a lot of canned items and deli items as well.
  • dbmata
    dbmata Posts: 12,950 Member
    Hmmm, I would cut out breakfast and that second breakfast. you a hobbit?

    Only hobbits eat second breakfast.
  • JoRocka
    JoRocka Posts: 17,525 Member
    I'm really confused- is that you in all your pictures? Because you do not need to lose 20 pounds- and you certainly do not need to be eating 1200 calories a day.
  • dbmata
    dbmata Posts: 12,950 Member
    You also need to get rid of that bar pad.
This discussion has been closed.

Categories