PLEASE... read my food diary any advice is welcome!!!

Hey there. Your food diary looks great, I would just keep doing what you are doing and you will break through. Keep working out, keep logging and you will get there. I have 2 devices that I could not have been without on this journey however....one is my food scale, if you don't have one....I highly recommend it! I measure everything!!! The 2nd one is a HRM, the machines at the gym are extremly inaccurate!!!! It gives you a much better idea of what you actually burn. Good luck on your journey!!!

my advice would be to eat less snack foods, and make every meal a MEAL- a small one, abou 200-300 calories every 3 hours. carbs(sweet potato, old fashioned or steel cut oats, whole grain bread) ONLY AT BREAKFAST and PRE WORKOUT. other than that, chicken and veggies/ fish and veggies/ chicken or tuna on salad....also anything white and processed can only be metabolized by your body after your workout, so save any cheats for post workout. be careful for fruits, theyre very high on the glycemic index scale which can set your numbers way off. also have a healthy serving of fat 3 times a day, avacado on your salad, a handful of nuts, or cook your chicken in olive oil....no more than 3 servings per day or it will be stored on your body as fat.

hope that helps!!

Easy!
Protein is too low carbs are too high.
If you have been on a weight loss journey for a long time, eat at maintenance for 2 weeks to break a plateau.
Follow the 90/10 rule!
90% whole foods and 10% junk!

Hugs!

more protein, less carbs and fat. I would take protein up to 30 - 35% (I have mine set at 40, but if you don't lift weights that may be unnecessarily high).

Easy!
Protein is too low carbs are too high.
If you have been on a weight loss journey for a long time, eat at maintenance for 2 weeks to break a plateau.
Follow the 90/10 rule!
90% whole foods and 10% junk!

Hugs!

What he said... Up your protein and lower the carbs to about half. GL!!!

First thing I notice is water ... are you drinking any? It isn't recorded.

Second is your snack size - I think they might be too big. Aim for about a hundred calories. Also, do you need a snack before your workout? If you are really kicking it HARD then have a snack, but it may not be necessary. When I used to do a hard workout in the morning I would have a half banana with about a teaspoon of peanut butter and that was sufficient.

Good luck and keep at it! It's not easy but is worthwhile

What is a HRM? I have seen people talk about it but don't know what it is. Thanks

You've got some sugar floating around there that can easily be cut by substitution. Yams, fruits, even sugars in the Ritz crackers. I would look at your long-term sugars and see if there's a trend. Not saying fruit is your downfall - just saying take a look at your levels and keep an eye on them.

Aside from that- you might consider eating at maintenance for a week to shake things up.

Try tracking your sugar, that may not be it, but I know when I started it was a wake up call. From fruit, yogurt, my almond milk, it was through the roof.

How did you get the 1700 calorie goal? Does that include exercise? There are many variables, but you actually may need to lower your calories a bit.

I'm not jumping on the low carb wagon because I don't do it, can't do it, and wouldn't do it even if I could... I don't even care if my carbs or sugars (especially sugars) are over because I eat so many fruits/veggies. Carbs and sugars from natural fruit/veggie sources are completely different than dumping table sugar on my cheerios, and I ignore it...

But the things I noticed were: you should never net at about a 0. There's one day (I didn't go back too far) where your calories were less than 700 and your exercise was 600+. Not good. I'd recommend netting a MINIMUM of 1100 consistently--but you should probably net more than that. At least in the 1200 to 1300 range.

And some days your sodium is pretty whack. I have occasional days like that too, but I try to avoid sodium in large quantities. It makes me retain water like crazy if I even hit 2,000 mg a day. I like to stick to about 1750 or lower, myself to avoid those issues.


Also--maybe give zigzagging a try. It helped me break out of a plateau! http://www.shapefit.com/calorie-intake-calculator.html# I use that calculator, and I enter little/no exercise so that I can still eat back my exercise calories on here and be on track.