I would like a female to post a typical meal plan including grams of protein and carbs, I weight 168 lbs week 2 and I only lost maybe 2 lbs so far. Im 5'4 inches and 40% body fat. I used to eat about 60g of proteins a day now I eat 100g of protein in a day and thats a lot for me. Can I still lose weight? My carbs are around 160-180 per day around 1900 calories or so. a typical day of foods would be appreciated, thanks
Hi Fit - Congrats on making it to week 2. From what I've read so far, there are many women who don't experience large changes until several weeks into the program. I am in week three and haven't seen much change in my weight but I definitely feel stronger so I know I'm building muscle. Here's a typical day for me:
Meal 1: weetabix, rice milk, berries, protein shake
Meal 2: 1/2 c cottage cheese fruit
Meal 3: protein bar and nectarine
Meal 4: leftover grilled chicken and veggie skewer (meat the size of my palm)
Meal 5: boiled egg white and cherry tomatoes
Meal 6: grilled salmon and salad.
From another post, I see that I am probably not eating enough starchy carbs so I will try to increase my rice/potato intake instead of only eating a piece of fruit or veggies with my protein.
I just posted my meals for today on a newer thread...take a look.
"The only person you should try to be better than, is the person you were yesterday!"
I am starting my week 4 on Sunday and I am stil trying to adjust my diet but so far I have had this:
Meal 1: Protein shake with milk
Meal 2: Otameal with cinnamon and cottage cheese
Meal 3: Chicken, brown rice, veggies (e.g. tomato)
Meal 4: Fat free yoghurt with blueberries and cottage cheese
Meal 5: Fish or Tofu with veggies (making sure to reach 20g of carbs with the veggies I eat)
Meal 6: Protein shake with milk
I try to have the starchy carbs in my early meals and switch to veggies as my carb source the later the day is. But this is also not every day the same.
I will try to cut them out completely once I reach week 10 and cut out also fruits as of week 11 to improve the results even more. But still making sure to have 20g of protein and 20g of carbs (just from a different source). I searched on the internet for a website that would give the nutrition information for the foods that are in the book. So I know especially how much veggies I need to eat of a certain kind to cover the carb portion of my meal.
All of my meals are at approximately 20 grams for both protein and carbs. I use the palm/fist method but also read containers to ensure I'm getting the 20 grams.
Meal 1 - 6 a.m. - Myoplex Lite RTD
Meal 2 - 9 a.m. - Cottage Cheese (Breakstone’s) little containers & Yogurt
Meal 3 - 12 p.m. - Turkey with Lettuce, Tomato and Mustard on a Whole Wheat Wrap and Carrots
Meal 4 - 3 p.m. - Myoplex Lite RTD
Meal 5 - 6 p.m. – Salmon, Brown Rice and Broccoli
Meal 6 - 9 p.m. - Cottage Cheese (Breakstone’s) little containers (and then go right to bed)
Love you some you...PERSEVERE!
I'm sorry but I don't count grams only right size portions
Breakfast: Special K with protien, blueberries, milk
2nd meal: protien shake
lunch:cottage cheese, apple, baby carrots
4th meal:protien bar
Dinner: 3 oz sirloin, broccoli, sm. potato
6th meal: pudding, maybe a few nuts
Special K may not be an approved food, but it works for me
Here is a typical day for me...like Sharon (who has completed 6 challenges!!) I do the palm/fist method like prescribed in the book (do you have the book?) and keep the protein/carbs around 20g each per meal...
M1: 1 whole egg, 5 whites, one pkt of regular oatmeal with 1/2 pkt of Splenda and cinnamon
M2: Myoplex Lite Shake
M3: Chicken b r e a s t, 1/2 cup brown rice, salad
M4: Protein shake, apple
M5: Grilled turkey burgers, red potato, salad or grilled veggies
M6: 1/2 cup Dannon lite yogurt, cup 1% cottage cheese
This program DOES work...I'm on Challenge 3, started at 203# around 38% BF, now I'm at 161# with about 19% BF. I believe I'm probably in the best shape of my life! Keep at it and you won't be sorry! =)
DebMO :0) Blessed to be a Blessing...
100grams of protein and 160 - 180 of carbs?
Read the book as it explains that protein and carbs should be the same .... it is a 40/40/20 raitio or protein/carbs/fats.
You should be getting about 20 grams of protein and carbs per meal (6 meals a day).... that would be about 120 grams of protein and carbs a day which would put you around 1600 calories a day. 180 to 190 grams of carbs is too much.
Love the idea of sharing the average daily meals. I am actually enjoying my menus. It's all the stuff I like to eat. Before each meal I down 12 - 16 oz of water. It's measured out in an 7-cup jug and I finish it once before leaving work and again before going to bed.
meal 1 - 3 scrambled eggs with 2 - 4 oz turkey sausage or else a baked protein pancake
7:15 - 7:30
meal 2 - 4 oz shredded chicken mixed with steamers green beans or broccoli
11:30 - 12:00
meal 3 - EAS carb control protein shake
2:00 - 2:15
meal 4 - ZonePerfect protein / nutrition bar and a hot green tea
4:15 - 4:30
meal 5 - 1 cup of turkey chili or 4 oz of a fish with a steamed or baked vegetable
6:00 - 6:45
meal 6 - 4 oz fat free cottage cheese mixed with 3 oz fat free Great Value yogurt
8:30 - 9:00
I make my protein pancake on a cooking stone in the oven at 425 degrees for 8 - 10 minutes. No syrup is needed because the flavor is good and grainy.
My lifting and aerobic has gradually but consistently improved. The ramping idea is fantastic. I wasn't sure I'd see progress after having been too ill to include the fitness for a week. Even today, I can't inhale deeply without coughing, but I couldn't stand the thought of going another day without including some fitness.
Thanks, everybody, for sharing your great menu ideas.
Another awesome idea is the blogging. I opted to track my menus, mood, and fitness in a wiki (link to it in my signature). After seeing some of your excellent looking blogs, I may transfer my info to a blog. The only thing I am not tracking online is my lifting. I'm keeping that in a paper journal instead. Here are some of my exciting growths.
chest - bench 30 - 50 lb dumbbells / fly 25 lb dumbbells
triceps - seated 7.5 - 15 lb dumbbells / lying 10 lb dumbbells
biceps - seated 10 - 17.5 lb dumbbells / concentration 10 lb dumbbells
lats - pull down 30 - 50 lb bowflex / one-arm row 20 lb dumbbell
shoulders - front 7.5 - 15 lb dumbbells / side 7.5 lb dumbbell
squat - 80 - 120 lb bowflex
calf - 60 - 90 lb bowflex
hams - 27.5 - 45 lb dumbbells
abs - various exercises
bike trainer - 2 hours of suggested 20-minute ramping plan
Now I will just add my own personal seat time after the workout.
I will be able ride outside by April and plan to reach 1000 miles on the trainer before that first outdoor ride. I am truly excited for spring.
Starting back after being away for 3 years...any advice on best success??
You can get some great menu ideas in this thread. I'm sure they will help with the success levels.
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