Newbie - can someone look at my diet plan please
georginakirby94
Posts: 12 Member
Hey I'm new too this and just wanted a bit of advise on what I'm planning to diet on, hoping to loose a 14lbs or more of fat in 8 weeks.. Would love to gain some bigger glutes also!!
So here it is (any advice would be appreciated)
breakfast- 2 hard boiled eggs with spinach or ham omelette
Lunch- chicken or beef (whatever I eat the night before) with brocoli or Spinach (medium amount)
Dinner - same as lunch really, beef (mince, steak etc) or chicken breasts with brocoli and couliflower
Snacks- 6-8 walnuts a day and a handful of grapes
Protein shake - pre or post work out (whatever is best??)
I'm only planning on doing this diet for 2/3 weeks and having a cheat day on a Sunday ... After this I am hoping to bring in healthy carbs such as sweet potatoe pre or post workout and only on workout days
Can someone let me know if this is suitable or if I am eating too much? Thank you so much in advanced
Love Georgina xxxx
So here it is (any advice would be appreciated)
breakfast- 2 hard boiled eggs with spinach or ham omelette
Lunch- chicken or beef (whatever I eat the night before) with brocoli or Spinach (medium amount)
Dinner - same as lunch really, beef (mince, steak etc) or chicken breasts with brocoli and couliflower
Snacks- 6-8 walnuts a day and a handful of grapes
Protein shake - pre or post work out (whatever is best??)
I'm only planning on doing this diet for 2/3 weeks and having a cheat day on a Sunday ... After this I am hoping to bring in healthy carbs such as sweet potatoe pre or post workout and only on workout days
Can someone let me know if this is suitable or if I am eating too much? Thank you so much in advanced
Love Georgina xxxx
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Replies
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The quantities you eat of these will determine the calories -- that will be a bigger factor in your weight loss than the specific foods you are eating.
When you log it, how many calories is it?2 -
In addition to how many calories is it, how many carbs, fat, and protein? Except for the grapes it seems low carb, but the low carbers here are also high fat, and yours doesn't seem to be that.
If you're going to be at your goal weight after you lose 14 pounds, then doing it in 8 weeks means you will have to create a very large calorie deficit for your weight, which is a bad idea for several reasons. For example, under-eating can easily lead to burnout or binging.
Also, with rapid weight loss, you will lose muscle along with fat.1 -
if that is a picture of you on your profile, I seriously doubt you will be able to lose almost 2 pounds a week eating that diet. As was said, set up your goals in MFP, log that meal plan, and see where you stand.
Also, getting bigger glutes doesn't tend to go with weight loss! You will need to lift weights.
Aside from that, the menu looks fairly healthy and nutritious.1 -
Figure out your total daily calorie burn, put yourself in a 20% deficit and you will lose weight. I'd not cut out my carbs but have a decent mix of high protein/carb and low fat diet. No one can tell you from what you have posted that you can or cannot lose weight from it. You need to weigh everything and know how many calories you are taking in vs. burning.0
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Don't eat the same thing every day, you'll lose your mind and almost certainly fail at your diet. Change it up every day, just stick to you MFP calorie goal and make sure you're getting enough protein, fiber, and veggies in and you'll be fine. It's less about what you're eating and more about calorie intake as a whole.4
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janejellyroll wrote: »The quantities you eat of these will determine the calories -- that will be a bigger factor in your weight loss than the specific foods you are eating.
When you log it, how many calories is it?
Thank you for replying so fast! I'm not sure how you reply to people so hope this is it0 -
GauchoMark wrote: »if that is a picture of you on your profile, I seriously doubt you will be able to lose almost 2 pounds a week eating that diet. As was said, set up your goals in MFP, log that meal plan, and see where you stand.
Also, getting bigger glutes doesn't tend to go with weight loss! You will need to lift weights.
Aside from that, the menu looks fairly healthy and nutritious.
Do you doubt it because maybe I'm eating too much, I'm thinking about putting my meals on a side dish plate to limit portions!
I do train legs and glutes 3 days a week on average I'm getting stronger but I feel I have too much fat around the thighs and my calves are 15 inches so pretty big for someone of my height
thank you for replying 0 -
Thank you everyone for your replies not sure how you actually reply back individually without quoting it , or is that how you do it?0
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georginakirby94 wrote: »GauchoMark wrote: »if that is a picture of you on your profile, I seriously doubt you will be able to lose almost 2 pounds a week eating that diet. As was said, set up your goals in MFP, log that meal plan, and see where you stand.
Also, getting bigger glutes doesn't tend to go with weight loss! You will need to lift weights.
Aside from that, the menu looks fairly healthy and nutritious.
Do you doubt it because maybe I'm eating too much, I'm thinking about putting my meals on a side dish plate to limit portions!
I do train legs and glutes 3 days a week on average I'm getting stronger but I feel I have too much fat around the thighs and my calves are 15 inches so pretty big for someone of my height thank you for replying
No he means that hypertrophy takes effort and appropriate diet, generally eating in surplus
And while it is not impossible to gain muscle in defecit it is very tricky, more so for a woman
When you say train legs and glutes you need to be incorporating progressive resistance, easiest with weights for many but not the only ways
You can get stronger without gaining muscle because of neuromuscular adaptation, particularly in noobs
That said to lose weight you need to eat at a defecit ...you may get to it by guessing calories, or you may need to start weighing and counting
And dependent on how much you weigh determines how quickly you should lose ..aim for 1% per week2 -
janejellyroll wrote: »The quantities you eat of these will determine the calories -- that will be a bigger factor in your weight loss than the specific foods you are eating.
When you log it, how many calories is it?
This^
The number of calories is the most important thing. The percentages of protein, fat & carbs are choices you make for health and sustaining a diet long term. There are people who eat high fat and lose, there are people who eat high carb and lose.....and everything in between.2 -
Make you you are using a food scale to ensure you are logging correctly. Eyeballing it is a rookie mistake0
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georginakirby94 wrote: »GauchoMark wrote: »if that is a picture of you on your profile, I seriously doubt you will be able to lose almost 2 pounds a week eating that diet. As was said, set up your goals in MFP, log that meal plan, and see where you stand.
Also, getting bigger glutes doesn't tend to go with weight loss! You will need to lift weights.
Aside from that, the menu looks fairly healthy and nutritious.
Do you doubt it because maybe I'm eating too much, I'm thinking about putting my meals on a side dish plate to limit portions!
I do train legs and glutes 3 days a week on average I'm getting stronger but I feel I have too much fat around the thighs and my calves are 15 inches so pretty big for someone of my height thank you for replying
No he means that hypertrophy takes effort and appropriate diet, generally eating in surplus
And while it is not impossible to gain muscle in defecit it is very tricky, more so for a woman
When you say train legs and glutes you need to be incorporating progressive resistance, easiest with weights for many but not the only ways
You can get stronger without gaining muscle because of neuromuscular adaptation, particularly in noobs
That said to lose weight you need to eat at a defecit ...you may get to it by guessing calories, or you may need to start weighing and counting
And dependent on how much you weigh determines how quickly you should lose ..aim for 1% per week
Thank you!! in regards to what you say about training glutes, I'm not 100% what some
Of the words you use mean!0 -
I did write a hell of a lot more in the post above but for some reason isn't showing
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georginakirby94 wrote: »GauchoMark wrote: »if that is a picture of you on your profile, I seriously doubt you will be able to lose almost 2 pounds a week eating that diet. As was said, set up your goals in MFP, log that meal plan, and see where you stand.
Also, getting bigger glutes doesn't tend to go with weight loss! You will need to lift weights.
Aside from that, the menu looks fairly healthy and nutritious.
Do you doubt it because maybe I'm eating too much, I'm thinking about putting my meals on a side dish plate to limit portions!
I do train legs and glutes 3 days a week on average I'm getting stronger but I feel I have too much fat around the thighs and my calves are 15 inches so pretty big for someone of my height thank you for replying
How tall are you? I'm 5'6" and my 18 calves laugh at your 15" calves
2 -
@kshama2001 I'm just hitting 5ft30
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georginakirby94 wrote: »GauchoMark wrote: »if that is a picture of you on your profile, I seriously doubt you will be able to lose almost 2 pounds a week eating that diet. As was said, set up your goals in MFP, log that meal plan, and see where you stand.
Also, getting bigger glutes doesn't tend to go with weight loss! You will need to lift weights.
Aside from that, the menu looks fairly healthy and nutritious.
Do you doubt it because maybe I'm eating too much, I'm thinking about putting my meals on a side dish plate to limit portions!
I do train legs and glutes 3 days a week on average I'm getting stronger but I feel I have too much fat around the thighs and my calves are 15 inches so pretty big for someone of my height thank you for replying
I don't KNOW if you are eating too much because I don't know your stats to figure out how much you need or the portions you plan to eat. What I do know 2lbs a week is a 1000 calorie deficit. Unless you are very overweight, which you don't appear to be if that is you in the photo, that is difficult to do.
In addition, getting bigger glutes requires eating more than you need, so that is counterproductive to your fat loss goals.3 -
@GauchoMark oh ok I think I understand a bit now, I think I rushed into posting the post without giving it proper thought- I'm down to 10st 2 so I should be able to do 2lbs a week if I put the effort it !
And eat more than I need too :O maybe I should concentrate on fat loss first thehn
Thanks again0 -
@kshama2001 in just hitting 5ft30
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GauchoMark wrote: »if that is a picture of you on your profile, I seriously doubt you will be able to lose almost 2 pounds a week eating that diet. As was said, set up your goals in MFP, log that meal plan, and see where you stand.
Also, getting bigger glutes doesn't tend to go with weight loss! You will need to lift weights.
Aside from that, the menu looks fairly healthy and nutritious.
^^^ I second all of this. I'd try setting the loss scale to .5 or 1 lb. a week because those results tend to stick a little more, whereas unless you have 50+ lbs. to lose and set it to "2 lb x week loss" you'll most likely regress as soon as you go back to maintenance eating. Your diet seems incredible, lots of healthy, clean foods and protein. That's important. However, as the quoted poster said, glute growth and weight loss do not go hand-in-hand. I suggest lifting. Lift heavy. Eat at maintenance level and continue with the high protein, clean food diet. Lifting heavy will build muscle and in turn, burn more fat!2 -
Also, originally when I started my fitness journey my goals were very similar to yours. I wanted to lose "fat" (basically lose the stomach pudge and overall "fluffiness") and get bigger glutes and more definition throughout my body. My first attempt was basically what you are doing - eat at a massive deficit and do tons of cardio. Was I successful? Yeah, at getting terribly skinny and hangry...all the time. I was miserable. At the time I weighed 106 lbs. Then I discovered lifting, upped my calorie intake slightly, switched my diet to contain more protein and ditched the cardio (went from 60-minutes per day to 15 to 20-minutes per day). I am now significantly stronger, more defined with bigger glutes and way less fat. Lifting rocks.
P.S.
Before: 1,000 calories x day = 106 lbs. and flabby (26% BF)
Now: 1,500 calories x day = 108 lbs. and toned (20% BF)2 -
@peaceout_aly thank you for your advice!! will
Defo try lifting heavy more then!0 -
georginakirby94 wrote: »@GauchoMark oh ok I think I understand a bit now, I think I rushed into posting the post without giving it proper thought- I'm down to 10st 2 so I should be able to do 2lbs a week if I put the effort it !
And eat more than I need too :O maybe I should concentrate on fat loss first thehn
Thanks again
At 142 pounds and 5'3", two pounds a week is an overly aggressive weight loss goal.
What's your goal weight?1 -
georginakirby94 wrote: »@GauchoMark oh ok I think I understand a bit now, I think I rushed into posting the post without giving it proper thought- I'm down to 10st 2 so I should be able to do 2lbs a week if I put the effort it !
And eat more than I need too :O maybe I should concentrate on fat loss first thehn
Thanks again
I think you are missing the point. If you have less than 20 lbs to lose total, you should be setting your goal to .5 lb per week. It doesn't matter how much weight you have already lost. Even people with 100 lbs to lose change their weekly goal to more reasonable numbers as they get closer to their goal weight. To try to lose 2 lbs in one week at your size is too aggressive and will likely not work. You will lose lean muscle in the process, which counters your goal for bigger glutes.
Also, it does not matter WHAT you eat. You can say you're only going to eat eggs and boiled chicken (example), but if you consume more eggs and boiled chicken than you burn, you will not lose weight. If you don't already have a good scale, buy one. Weigh everything you eat and log it here. If a super restrictive diet works for you for the long run, then great. I could never sustain that. I'll continue to balance my diet with yummy foods and the occasional sweets and still lose weight over here.2 -
Is the Low carb High fat a good idea?0
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georginakirby94 wrote: »@GauchoMark oh ok I think I understand a bit now, I think I rushed into posting the post without giving it proper thought- I'm down to 10st 2 so I should be able to do 2lbs a week if I put the effort it !
And eat more than I need too :O maybe I should concentrate on fat loss first thehn
Thanks again
No. At 142lbs and 5'3, you should at max be aiming for 1lb per week loss, likely half a pound. Eating a small enough amount to lose 2lbs a week steadily will lead your body to using muscle for fuel (yep, those glutes too) and to stop sending nutrition to non-essential functions such as hair and nail production, reproductive functions, skin health. Just set up your calorie goals in mfp using your honest information. Eat what it tells you too for 6 weeks. Weigh your foods, measure your liquids, choose sane entries from the data base. Losing weight does not need to be punitive.1 -
Is the Low carb High fat a good idea?
It's one of many ways to achieve a calorie deficit. Some people swear by it; others hate it. See http://community.myfitnesspal.com/en/discussion/10413364/dont-go-low-carb/p11 -
Is the Low carb High fat a good idea?
I eat all foods in moderation. But then I don't have any medical issues. Only you can determine if low carb is a good strategy: will it help you stay on track, is it the type of food you like. Do you have medical issues. Will moderating carbs be more of a lifestyle change ... or do you see yourself returning to "normal" after you get to goal. My "normal" = overweight.
Weight loss is all about calories. Macros (protein, fat, carbs) are about health, sticking to it, and satiety0 -
Hi chickie - I'm 5'3, 129lbs looking to get to 118ish by Christmas. I'm thinking I can do this with 1400 calories a day and three days of cardio-esque exercises plus weights. THAT for me is do-able. I've lost weight before quickly by severely restricting calories and felt constant fear of gaining it all back. Which I did.4
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georginakirby94 wrote: »@GauchoMark oh ok I think I understand a bit now, I think I rushed into posting the post without giving it proper thought- I'm down to 10st 2 so I should be able to do 2lbs a week if I put the effort it !
And eat more than I need too :O maybe I should concentrate on fat loss first thehn
Thanks again
Yeah... You've totally misunderstood both of my posts. Maybe it's my southern accent!3
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