Hello,

I've recently disvovered this board and I love it! Here's my story- I have a BSc in Kines so slightly know what I'm doing, but never can seem to get the results that i really want.... Anyways, I've been in an asian country for over 9 months and will be returning home in 2.5 months. I have been watching what I eat and working out most of the time I've been here but I want to kick it up. In November I lost about 10 lbs by eating a 40 carbs, 30 protein, 30 fat diet of about 1000-1200 kcal a day ( not working out bc I didn't have a good gym). I know it seems low but I tried for several weeks at higher kcals and wasn't losing. Then I went to Thailand for a month and gained it all back.... but it was worth it :)

Anyways for the past few weeks I've been trying to lose again. It's hard for me to get certain foods like turkey, chicken breast, protein powder, and fresh vegetables...sigh. So I'm doing the best I can with what I have. Recently I found oatmeal in a foreign foods store so I snapped it up for a huge price... haha...


Anyways... I guess here is a sample day of what I've been eating.
I've also increased my exercise to:
hiking 1.5 hours a week
gym- 3 times a week- 30 min cardio, 30 WT
and trying to add some organized sport once a week like ultimate frisbee

I'm about 5'4 and 150 lbs. My work schdule is also kind of weird right now so eating times are different everyday..... Here's what i eat in an average day ( also usually have white rice once a day ( brown doesn't exist here)... it's next to impossible to avoid as my meals are provided once a day, but I try to make it a small portion)

1 serving instant oatmeal (plain)
2 eggs ( fat not added in cooking)
1-2 servings of fruit
1 cup cucumber/ zucchini
1 cup carrots
.5 cup sprouts
2 small slices of soft tofu ( sometimes)
small salad with minimal dressing
4 oz beef ( looks lean), cooked with vegetables
1 cup white rice or rce noodle

So this is eaten through out the day. I also drink about 2 L of water a day. I seem to have about 1 day a week where I might go out for dinner thus having a higher calorie day.

Does this sound okay>> I also journal my food on a food website to get macronutrient percentages and such. Should I perhaps change my 40/30/30 ratio??

thanks! any advice is greatly appreciated :)