Nutrition Guidance Needed

[keldink]

Once upon a time when I used to eat right and excercise daily, I had my meal plans memorized. Unfortunatley, after injuries I fell by the wayside and have misplaced my workouts and eating plans. I have my work outs started, but meal plans are my downfall. My goal is to lose body fat while putting on lean muscle. Stats: 35 yrs. old, 125 lbs.

Right now I am eating 2 egg whites, half a grapefruit, and green tea for breakfast. (6am)
Around 9:30 I have some greek yogurt. (I am a teacher and this is my planning time).
Noon is lunch which varies daily but I try to have 4oz. of protien, a veggie, and a carb.
3ish is a protien shake with skim milk.
5:30-6:00 is dinner; same as lunch.
Right now I am not eating a 6th meal, but can add it in.

Any advice, suggestions, corrections is appreciated.

[mastover]

Originally Posted by keldink

Once upon a time when I used to eat right and excercise daily, I had my meal plans memorized. Unfortunatley, after injuries I fell by the wayside and have misplaced my workouts and eating plans. I have my work outs started, but meal plans are my downfall. My goal is to lose body fat while putting on lean muscle. Stats: 35 yrs. old, 125 lbs.

Right now I am eating 2 egg whites, half a grapefruit, and green tea for breakfast. (6am)
Around 9:30 I have some greek yogurt. (I am a teacher and this is my planning time).
Noon is lunch which varies daily but I try to have 4oz. of protien, a veggie, and a carb.
3ish is a protien shake with skim milk.
5:30-6:00 is dinner; same as lunch.
Right now I am not eating a 6th meal, but can add it in.

Any advice, suggestions, corrections is appreciated.

Your protein, and especially, your fat intake, is very low if lean muscle is a goal. This will be a problem if you are weight lifting and doing cardio. (you didn't specify what kind of training you are doing). That is not many calories for an active woman who does resistance training and any cardio. 1200 calories is basically maintenance for a sedentary woman.

[mastover]

Originally Posted by Matteo Paolo

..eat most of your carbs in the morning and afternoon..at 4-6pm you can decrease them a bit..and increase your fat intake..this is a great time for organic extra virgin coconut oil..it's a fat [good fat] that acts like a carb..it speeds up metabolism, supplies instant energy...

I disagree with almost all of this. Just my opinion....

[keldink]

Okay here is what I am doing as far as a work out.
Monday: (legs) 3 sets of:
Dumbbell squat; 30secs
Plyo jump; 30 secs
3 sets of:
Dumbbell lunges; 30secs
Snatch and grap (plyo); 30 secs
3 sets of:
Dumbbell extenders; 30 secs
Hopscotch (plyo); 30 secs
3 sets of:
Romainian deadlift; 30secs
Criss cross jack (plyo); 30 secs
3 sets of:
Dumbell pulls; 30 secs
Titanium tucks (plyo); 30 secs
3 sets of:
Squats with leg kick; 30 secs
Core and Quad Kick (plyo); 30 secs

Tuesday: Cardio (Zumba 45-60 mins.) p90x ab workout

Wdnesday:
3 sets of everything
Barbell lunges, dumbbell shoulder press, dumbbell bicep curl Tricep kick back
Barbell Shoulder press, Standing overhead barbell triceps extension, side lateral raises
Exercise ball crunch, exercise ball pull-in

OR p90x arms and shoulders


Thursday: Cardio (Zumba 45-60 mins.) p90x ab workout


Friday: Probably going to pull a P90X chest/back workout that I have on DVD.

Saturday and Sunday: rest

This is how I am starting; again suggestions are welcome.
As far as meals I figured I wasn't getting enough protien. What would be a good calorie range to shoot for? Am I correct in thinking the protien/carb/fat ratio is 40/40/20?

[Jaer]

Originally Posted by mastover

I disagree with almost all of this. Just my opinion....

I always tend to agree with the guy who has an avatar of himself winning a bodybuilding contest.

Also, I've been seeing a lot more about nighttime carb intake.

I am also a big advocate in not doing the 4-6 meals a day. I find them less satisfying and more likely to make me over-eat/snack later than 3 bigger meals that make me feel fuller. And if you are tyring to break 1200-1400 cals into 6 meals, that makes all of them so freakin' small!

Jaer
would point out his own avatar and remind you about his opening statement....