Hi! I am 20yrs. female looking to lean out. I am currently 145lbs 22% body fat and I was wondering if this is okay for my diet. Thanks!

6 days a week 45min. brisk walking on an incline on empty stomach (I can't do HIIT because of bad knees is this ok for max. fat loss?)
Dance practice about 8 hours a week.

3 days a week lift 3-day split 3 sets 8-10 reps (Lift heavy right?!)

Meal 1 -10am
1/2 cup oatmeal
4 egg whites

Meal 2 - 1:00pm
Salad
FF Dressing
High Fiber Low Carb tortilla
4oz. lean protein

Meal 3 - 4:00 (should I have something else? not sure)
1cup Low carb FF milk
1cup cheerios

Lifting days Post workout - yogurt (12g protein/3 carbs)

Meal 4 - 8:00pm
unlimited green veggies
4oz. lean protein

Meal 5 - 11:00pm
turkey or FF milk or yogurt
with PB

Any help is greatly appreciated!! Thank you! I'll post my pictures in a couple weeks when I have make more progress. :whistle:

oh yeah!! sorry I forgot to ask if I should have a cheat meal once a week or so? :eek:

alright, first thing i would do is get some tasty chocolate whey.. yum yummm.

then, i'd do a lil' diddy like this.

meal 1 is solid as a rock.

your 2nd meal should be fine since you're getting plenty of fiberous vegetables as well as some lean protein. However, i'd go with a whole grain bread rather than a tortilla as that will give you more fiber, most likely taste better, and be of lower GI.

for your third meal, i'd recommend some protein and fats. A delicious combination is natural peanut butter, and chocolate whey. yummmm!

post workout, ideally everyone says to get dextrose and protein at a 2 to 1 ratio, meaning 60 grams dextrose to 30 grams of protein for example. I however, believe that nothing can combat one scoop of whey, 12 oz of skim milk, 1 dannon light and fit yogurt, and a frozen banana. It tastes so tasty, espeically when you use the strawberry banana yogurt. Your ratio is very favorable with this combination as well. It tastes great also!

4th meal, have lean protein marinaded in olive oil/spices, or fish along with those endless green veggies. they're fiberous, and low in cals and the pounds will drop off with that.

lastly, 1% cottage cheese before bed. and you're good to go.

this may seem like a body builders diet, and not for you, however, it is a great way to burn off fat quick!

Thanks so much that helped alot!!
For my third meal on lifting days should I have carbs and protein itstead of protein and fat?

Is this okay?

Lifting day - 1cup FF milk (low carb) 1 cup Kashi or Cheerios

Non-Lifting - protein whey or lean meat w/ pb

I'll check out your journal thanks again!!

Anyone else have any input?

that works, ultimately it is calories in to calories burned, so either way works. make sure you get lots of essential fats in the diet, and you'll be money!

make sure you listen to what everyone else has to say on this as well however. I am definitely not the expert on this, and a variety of opinions generally helps formulate the best plan. We're like one big team here all trying to reach the same goal so everyone is definitely willing to help.

Great! Thank You! I hope this works!

do you know how much fat is in there. some meals dont look like they have any fat, and the diet looks too low overall. for me personally, if i'm between 20-25% i feel better. when i drop 15-20%, i just feel hungrier and get munchies.

you can do HIIT on a bike or incline , not just treadmill. walking will help you burn some calories, but i don't think u will get significant results you are looking for since it's low intensity.

for your post workout, i recommend eating more than the yogurt. thats only 60 cals and u dont eat from 4 to 8. you should eat more to help your body recover. right idea with sticking with carbs and protein (no fat) though.

i think whey is handy to have, but not necessary. if you are eating every 3 hours and have protein from whole food sources in your system then u will be fine.

If u want to shred, keep the protein higher than carbs.
High protein, moderate carbs and low fat. every meal.
This is just my opinion though ;)
timber

Exercise/weight lifting plan looks solid. :tu:

Meal 1 -10am
1/2 cup oatmeal
4 egg whites

Meal 2 - 1:00pm
Salad
FF Dressing
High Fiber Low Carb tortilla
4oz. lean protein

Meal 3 - 4:00 (should I have something else? not sure)
1cup Low carb FF milk
1cup cheerios

Lifting days Post workout - yogurt (12g protein/3 carbs)

Meal 4 - 8:00pm
unlimited green veggies
4oz. lean protein

Meal 5 - 11:00pm
turkey or FF milk or yogurt
with PB
This diet gives me mixed signals. You have a lot of low carb products, which makes sense if you're on a low carb diet. But other parts of your diet indicate that you are, in fact, not on a low carb diet. Regardless of whether your diet is low carb or not, you're going to want to get rid of this high GI stuff, unless it's after you lift weights:

yogurt
cheerios

And I'd recommend not drinking so much milk, because it's not very filling, but the calories still add up.

Thanks for the replies!

Well I am trying to keep my carbs low, but the 2 lo carb products that i do have I just have because they are low in sugar and higher in protein.

Also some says I am not able to eat for 4 hours because I have dance. I just try and eat as soon as possible when I get home.

Any other comment would be greatly appreciated!

oh yeah, sorry again hehe I keep forgetin about stuff them I remember later.

should I add olive oil to the last meal and replace the cheerios with Kashi Go lean?

My question to you is this:
Are you keeping track of your kcals and macros?
If so, what is your diet coming out to be? What kind of split are you trying for? Are you sure you're getting enough kcals but not too many? What are you aiming for?

From the way it looks you aren't getting enough fat...try adding almonds, natty pb, or oils (flax, olive, canola is my top three in that order).

I wanted to add something else:

Are you doing cardio AND dancing several hours a day? If so you could be burning LBM, and you might be eating too few calories for that amount of excersize. I would suggest eating your carbs before you dance to give you energy, and another carb meal post-workout. Protein has a 24 hour carryover (I learned this from Jeremy) so its not crucial to get it in immediately after a workout, so some high and some low GI carbs post workout will be beneficial to keeping you energized rather than burned out after you dance session.

I take flax oil in the morning and at night, and I added olive oil to my second to last meal of the day. My cals usually come around to be between 1400-1200.

Thanks so much everyone!!

fyi in spite of the sugar in it (lactose), most dairy has a low GI rating. plain yogurt has a GI of 17 which is considered on the low side. due to the protein content in the yogurt, the GI is lowered.

I take flax oil in the morning and at night, and I added olive oil to my second to last meal of the day. My cals usually come around to be between 1400-1200.

Thanks so much everyone!!

Flax seed oil is great for you, but Fish oils are better unless you have issues with reflux :p . The capsules work great if you take them with meals. For some people straight oil can be tough, but if it is working for you then great. Olive Oil is great and is the best oil for cooking not only for good fat content, but for taste. :drool:

Remember good fat is still fat and you can still have too many good fats so balance. From the looks of things I don't think you will have to worry about that since your diet is if anything too low in fat. Sine you are cutting then you might want to hone in on your cals and keep track or everything very closely. This way, you can figure out what is helping or hindering your progress. :gl: