Hi. My primary goal right now is fat loss. Does this daily menu look okay for that purpose? I used the Katch-McArdle formula to determine my maintenance calorie intake, which is around 2195. If I reduce that by 20% for fat loss that puts me around 1756. I'm female, 32, 5' 6", weigh 320 and have a rough estimate of 42% BF. :spaz: I've lost 30 pounds so far in 2.5 months with diet and exercise. But I've changed my meal frequency and would like some feedback to see if I'm headed in the right direction still!


Daily Menu

1 hour (from 4:45 am - 5:45 am ) fasted cardio @ 80% MHR- I do this daily

6:30 am
1/4 cup egg beaters
3/4 cup egg whites
2 slices 100% whole wheat bread

9:30 am
1.5 cups whole wheat shredded wheat
1 cup 2% milk

12:30 pm
5 oz Turkey
1 snack size cottage cheese
2 cups broccoli
1/4 cup almonds

3:30 pm
10 oz. Turkey
2 cups green beans

6:30 pm
8 oz Chicken
1 cup whole grain brown rice

This menu puts me at around 1700 cals with a breakdown of Protein/Carbs/Fat of 43/38/19.

I appreciate any feedback! Thanks

Looks awesome. The only thing I might add would be one last snack before you go to bed, like cottage cheese, even though you have cottage cheese at noon. It's slow digesting protein, great before bed. Otherwise it looks like a great plan, Congratulations on your 30 pounds lost so far! :tucool:

1 hour (from 4:45 am - 5:45 am ) fasted cardio @ 80% MHR- I do this daily
Respect!

Hi. My primary goal right now is fat loss. Does this daily menu look okay for that purpose? I used the Katch-McArdle formula to determine my maintenance calorie intake, which is around 2195. If I reduce that by 20% for fat loss that puts me around 1756. I'm female, 32, 5' 6", weigh 320 and have a rough estimate of 42% BF. :spaz: I've lost 30 pounds so far in 2.5 months with diet and exercise. But I've changed my meal frequency and would like some feedback to see if I'm headed in the right direction still!


Daily Menu

1 hour (from 4:45 am - 5:45 am ) fasted cardio @ 80% MHR- I do this daily

6:30 am
1/4 cup egg beaters
3/4 cup egg whites
2 slices 100% whole wheat bread

9:30 am
1.5 cups whole wheat shredded wheat
1 cup 2% milk

12:30 pm
5 oz Turkey
1 snack size cottage cheese
2 cups broccoli
1/4 cup almonds

3:30 pm
10 oz. Turkey
2 cups green beans

6:30 pm
8 oz Chicken
1 cup whole grain brown rice

This menu puts me at around 1700 cals with a breakdown of Protein/Carbs/Fat of 43/38/19.

I appreciate any feedback! Thanks


Looks good to me too....with this menu you should definietly see some changes in your weight. Be careful not to eat that brown rice to close to bedtime though...allow 3-4 hours or so before hitting the sack. Congratulations on your weight loss so far and good luck in your future goals!! :gl:

CAPS.......



Daily Menu

1 hour (from 4:45 am - 5:45 am ) fasted cardio @ 80% MHR- I do this daily

TRY 65-75% FOR A MORE EFFECTIVE FORM OF LIPOLYSIS.

6:30 am
1/4 cup egg beaters
3/4 cup egg whites
2 slices 100% whole wheat bread

DITCH THE BREAD.........ADD HEALTHY FATS.

9:30 am
1.5 cups whole wheat shredded wheat
1 cup 2% milk

LOSE THE MILK AND CEREAL........MY GOODNESS, U ARE CUTTING. YOU NEED PROTEIN AND HEALTHY FATS. TRY A PROTEIN SHAKE W/SMOKED ALMONDS ON THE SIDE.

12:30 pm
5 oz Turkey
1 snack size cottage cheese
2 cups broccoli
1/4 cup almonds

THIS IS BETTER.......

3:30 pm
10 oz. Turkey
2 cups green beans

BETTER!!!

6:30 pm
8 oz Chicken
1 cup whole grain brown rice

I'D NIX THE BROWN RICE, AND UTILIZE A FIBROUS GREEN VEGETABLE LIKE BROCOLLI, CABBAGE, ETC. NO CORN/CARROTS/PEAS.


This menu puts me at around 1700 cals with a breakdown of Protein/Carbs/Fat of 43/38/19.

I appreciate any feedback! Thanks

THIS IS ONLY ONE LAYOUT, IS THIS FOR WORKOUT DAYS OR DAYS OFF FROM WEIGHTS? THEY WILL ALWAYS BREAK-DOWN DIFFERENTLY, AS YOUR ACTIVITIES ON THESE DAYS ARE NOT THE SAME, HENCE YOUR NUTRITION NEEDS SHOULD CHANGE ACCORDINGLY.

~SC~

That's some great diet advice sc just gave you. Utilize it :tu:

I will take your suggestions to heart, thank you so much. I only ate the cereal one day and didn't really take to it too much so it's been cut. I put in oatmeal instead. Are there any nuts besides almonds that are good? I ate my 1/4 cup of almonds and got sick immediately afterwards, and the naseua lasted the rest of the day. I'm thinking it was some kind of allergic reaction or something?

This is a typical day for cardio and weight training. But I have to admit that I've been really great with my cardio but am still struggling to incorporate the weights. I have a bowflex at home and I look at it several times a day but haven't been able to do it as much as I should. What's key to add to my diet for the days that I weight train?

Cut back on the cereal and add a scoop of protein powder to your milk. ;) (9:30) otherwise looks good. In time you will want to nix the bread , and rice like swole said. But for the mean time you are fine. Just start cutting back on these items. Emphasis on protien.Stay cosistent with this for a long time and you will be rewarded.