Could you take a look at my food diary?

Looks like you're over in protein, but that's good when you're working out. You haven't even reached 1200 calories though, and if this is typical you may need to eat more. I know it seems counterproductive but try adding 200-300 cals more per day. With the activity you're doing, it could help! Also, make sure you get your water in.

You want protein if you are working out but not loads - it looks like you would be body building the amount you are consuming? I would cut out the protein drink as you are already getting lots of protein?

Try adding some nuts - you have the calories (and fat) to spare.

It looks like you have way too many carbs and not enough protein. i started trying (not very successfully yet) to follow the p90x fat shredder plan. this equates to 50% protein, 30% carb and 20% fats. they say to stay on that plan until you are at or close to your goal. you can adjust your settings on here to have your goals set to those ratios.

one of my friends who is a personal trainer said that diet is 75% of the equation and exercise 25%. her comments to me have been that most of us eat way too many carbs and too little protein. her website is mommysbody com if you want to look at her pics. she knows what she is talking about. 3 kids by c-section and abs like that? unfortunately, she's too expensive for me...lol.

OK...this is what I would do.

First off, you and I are basically the same age. I have had to change what I eat now that I am in my 40s.

So, if you are exercising and burning 500 calories, I would try to put 1530 into my mouth. I try to do 1600-1800...I also burn roughly 400-500 when exercising.

I would increase my protein and decrease my carbs. I like to hit 100-150 grams in protein and carbs. I try to have closer to the 100 range in the carbs and closer to the 150 range in the protein. I do not worry about my fat. I am eating healthy fat and plus, I feel for women, we need to eat fats. i think that it is good for our skin, hair, and nails. I eat a tablespoon of coconut oil and I love almonds. I only eat one serving of almonds, but they are a good fat.

So, this is how I would change your diet:

Change yogurt to cottage cheese. Cottage cheese 100 calories 5carbs 11protein

Change potatoes to green beans. Green beans 20 calories 4carbs 1 protein

Changed Kraft lite Thousand Island dressing to a lower carb dressing. Kraft Free Caesar Italian has 20 calories and 4 carbs. I also eat ranch. It does have 110 calories, but you are only getting 2 carbs and plus you do want to increase your calories some. Also, you did exchange potatoes for green beans! You could also make your own oil and vinegar. Use apple cider vinegar...that way you get the benefits of apple cider vinegar.

I looked at your Monday Diary too. I like your calories, I just would have deleted the potatoes, the rye crispy bread down to 2 slices and no chocolate sponge pudding.

HTH. And Good Luck!!!

looks pretty good to me. if you go into goals you can change your macros. e.g. i've changed mine to carbs 40% protein 30% and fat 30%. you're still getting the same calories - you just dont have the red numbers coming up. i think MFP sets the carbs pretty high anyway.

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