30 Yr Old Female Needs Diet Help

[izzynla]

30 yr old
155
23% BF
5'6" tall

Started lifting about 1.5 ago
Goal-cut my BF % down to 14% or close.

Calories-Id guess around 1400

Routine: 5-6 days
Mon-Shoulders
Tues-Hams/Glutes
Wed-Bicep/Abs
Thurs-Quads/Calves
Fri-Chest/Tris
Sat-Back/Abs

Cardio-6 days/week 20-30min of treadmill at 15% incline usually after workout. Sometimes Ill do additional time on the stairmill.

My meal plan is something simple like this...

4:00am-D4 glass of water and off to the gym

6:15am-Protein Shake

8:00am-Protein smoothie with Raspberries and/or strawberries. sometimes I use skim milk or Greek yogurt depends what is in the fridge (Blended)

11-11:15am-Usually a salad with green onion, chicken breast, hard boiled eggs, a little cheese or cottage cheese, sometimes Ill add edamame or black beans (Hardly EVER use dressing)

3:00pm-either a protein with some plain cheerios, or a can of tuna with some cut up tomatoes and some wheat thins.

The problem starts as soon as I get home
I do my best I have 3 kids, and unfortunately we are on the run a lot so fast meals are very hard to be healthy and are hardly any part of being clean. so my dinner always varies.

I like to munch in the evenings to, so I always try to have pickles or almonds on hand.

I try to eat 6 meals/day. Any guidance is much appreciated! I know I have not been doing this for long so I don't know a ton. In the beginning I just wanted to build muscle, and now I have a lot of muscle gain, but need to cute the fat. I want to be more defined/cut.

 

[cdn_guy_4]

Sounds like you already identified what you need to change. You are eating very light in the mornings (seems too light, and maybe change the second protein shake for real food?), and then dinner is probably derailing the plans.

Probably great for you an the kids if you try and get healthy food (obviously doesn't mean feeding the kids protein shakes). You can use a slow cooker and just have food ready for you when you get home. Throw some potatoes and veggies and lean meats in the cooker and come home to dinner, etc. Tupperware and cooking very large portions can help too.

Good luck.

 

[3J]

30 yr old
155
23% BF
5'6" tall

Started lifting about 1.5 ago
Goal-cut my BF % down to 14% or close.

Calories-Id guess around 1400

Routine: 5-6 days
Mon-Shoulders
Tues-Hams/Glutes
Wed-Bicep/Abs
Thurs-Quads/Calves
Fri-Chest/Tris
Sat-Back/Abs

Cardio-6 days/week 20-30min of treadmill at 15% incline usually after workout. Sometimes Ill do additional time on the stairmill.

My meal plan is something simple like this...

4:00am-D4 glass of water and off to the gym

6:15am-Protein Shake

8:00am-Protein smoothie with Raspberries and/or strawberries. sometimes I use skim milk or Greek yogurt depends what is in the fridge (Blended)

11-11:15am-Usually a salad with green onion, chicken breast, hard boiled eggs, a little cheese or cottage cheese, sometimes Ill add edamame or black beans (Hardly EVER use dressing)

3:00pm-either a protein with some plain cheerios, or a can of tuna with some cut up tomatoes and some wheat thins.

The problem starts as soon as I get home
I do my best I have 3 kids, and unfortunately we are on the run a lot so fast meals are very hard to be healthy and are hardly any part of being clean. so my dinner always varies.

I like to munch in the evenings to, so I always try to have pickles or almonds on hand.

I try to eat 6 meals/day. Any guidance is much appreciated! I know I have not been doing this for long so I don't know a ton. In the beginning I just wanted to build muscle, and now I have a lot of muscle gain, but need to cute the fat. I want to be more defined/cut.

my first bit of advice would be to read through the first post of my sticky on this branch of the forum...

then come back with ur bmr/tdee.. which is explained in the sticky.. we'll get u set up

 

[izzynla]

my first bit of advice would be to read through the first post of my sticky on this branch of the forum...

then come back with ur bmr/tdee.. which is explained in the sticky.. we'll get u set up

Thanks for the quick responses...

BMR is 1517
TDEE is 2457

 

[3J]

30 yr old
155
23% BF
5'6" tall

Started lifting about 1.5 ago
Goal-cut my BF % down to 14% or close.

Calories-Id guess around 1400

Routine: 5-6 days
Mon-Shoulders
Tues-Hams/Glutes
Wed-Bicep/Abs
Thurs-Quads/Calves
Fri-Chest/Tris
Sat-Back/Abs

Cardio-6 days/week 20-30min of treadmill at 15% incline usually after workout. Sometimes Ill do additional time on the stairmill.

My meal plan is something simple like this...

4:00am-D4 glass of water and off to the gym
d4???
6:15am-Protein Shake
add carbs here
8:00am-Protein smoothie with Raspberries and/or strawberries. sometimes I use skim milk or Greek yogurt depends what is in the fridge (Blended)
ok
11-11:15am-Usually a salad with green onion, chicken breast, hard boiled eggs, a little cheese or cottage cheese, sometimes Ill add edamame or black beans (Hardly EVER use dressing)
ok
3:00pm-either a protein with some plain cheerios, or a can of tuna with some cut up tomatoes and some wheat thins.
by "a protein" u mean a shake??
The problem starts as soon as I get home
I do my best I have 3 kids, and unfortunately we are on the run a lot so fast meals are very hard to be healthy and are hardly any part of being clean. so my dinner always varies.

I like to munch in the evenings to, so I always try to have pickles or almonds on hand.

I try to eat 6 meals/day. Any guidance is much appreciated! I know I have not been doing this for long so I don't know a ton. In the beginning I just wanted to build muscle, and now I have a lot of muscle gain, but need to cute the fat. I want to be more defined/cut.

here's the deal.. u need to start counting calories...

heres what i want u to do...

log EVERYTHING u eat for the next two days... include portions and times... if u eat fast food.. tell me exactly what..

this way we'll get an idea of what ur intake really is...

 

[izzynla]

Thanks 3J!

I created a profile on fitday.com this morning and logged all my calories for today. Ill continue with this tomorrow and will be in touch soon!

Thanks again for all the help!
izzynla

 

[izzynla]

OK Here is my food intake for the last 2 days...
12/21/2010
4:15AM
Cellucor D4 Thermal Shock
Cup of Hot Tea and off to the gym
6:15AM (After Workout)
Cocoa Whey Shake
8:00AM
Cottage Cheese (Skim)
Raw green pepper
11:30AM
2 cups mixed green Salad with 1 tbsp gorgonzola Cheese, 1/2 tbsp Pine nuts, 3 oz Chicken Breast (Vinaigrette dressing on the side)
3:00PM
1 Can chunk light Tuna in water, maybe 8 Chopped Cherry Tomatoes, 15 Wheat Thins
5:30PM
Hungry while I was making dinner so I had a few baby Kosher Dills and a few (like 4) roasted Almond Nut Clusters (like a granola snack)
6:30PM
Frozen Asparagus Stir Fry (basically just Vegetables that I put in a skillet with a tbsp of evoo)
ALL DAY
Cals-1476
Fat-48.2
Carbs-116.2
Prot-138.0

12/22/2010
7:15AM (Took this day off from working out-my body was just really tired)
Smoothie (blended with water, vanilla whey, rasberries, dry oats and ice, but did not drink the whole thing)
11:00AM
½ Power Bar, Vanilla Yogurt and a few wheat thins
12:30AM
Steamed Chicken and Vegies with about 3 tbsp of white rice
3:00PM
Kellogg***8217;s Special K Protein Shake
5:30PM
Had a few baby Kosher Dills
7:00PM
UGH! We were out and about all day***8230;finishing Christmas stuff, and went to Mexican for dinner. Had Chips (about 3 handfuls) and Salsa and a Taco Salad (no bowl, no dressing, no sour cream, no guac...basically just lettuce, cheese, tomato and grilled chicken with salsa as my dressing) So I guessed on my nutrition for this meal
ALL DAY
Cals-1256
Fat-33.2
Carbs-134.3
Prot-69.6

 

[3J]

on ur off days u should be at 1400 calories.. on ur workout days u should be at 1900 calories

 

[3J]

when u go to the gym in the morning whats ur workout look like?? is there cardio?? do u do cardio first?? get specific

 

[izzynla]

to be more specific on my workouts...I usually do weights first...Im just starting new workouts this week. Not a big fan of HIIT...so I would rather do 20 minutes walking, 20 minutes on the stair mill...blah blah blah....
Monday -Hams and Glutes
(doing a different ab exercise in between my sets)Stiff Leg Dead Lift, Walking Lunge, Leg Press, Squat, Plie' Squat, Lying Ham Curl, Glute Cable Kick Back and end with cardio (usually 25-30 minutes walking at an incline of 15)
Tuesday - Shoulders
Dumbell Press, Smith Press, Cable Side Raises, Cable Front Raises, Shrugs, Cardio(usually 25-30 minutes walking at an incline of 15)
Wednesday - Bis and Abs
Hammer Curls, preacher barbell curls, incline dumbell curls, cable curls, Roman Chair knee ups, crunches, Hyperextensions, Reverse crunch on a bench, Cardio(usually 25-30 minutes walking at an incline of 15)
Thursday - Quads and Calves
Leg Extension, hack squat, leg press, seated calf raises, standing calf raises with smith machine, end with Cardio (usually 25-30 minutes walking at an incline of 15)
Friday - Chest and Tris
Incline smith, flat dumbell press, pec deck, seated press, tricep push up, tricep push downs, end with Cardio(usually 25-30 minutes walking at an incline of 15)
Saturday - back and Abs
Pull ups, t-bar rows, low pulley cable row, bent over row, Roman Chair knee ups, crunches, Hyperextensions, Reverse crunch on a bench, Cardio(usually 25-30 minutes walking at an incline of 15)
Sunday - OFF

 

[Blondie_Bombshell]

I never lift on an empty stomach. If you can when you get up in the morning do cardio or your 20 mins of walking on an empty stomach. In the afternoon after you have eaten a few meals THEN lift.

 

[3J]

yea i still wanna know what d4 is

 

[izzynla]

It's a fat burner from Cellucor

cellucor.com/wl-system/d4-thermal-shock

 

[3J]

if your gonna work out u should have a small bfast in the morning...

if u can seperate your cardio and workout by doing cardio in the am then dont eat anythign.. dont even have that d4 stuff and do cardio for 45 mins at low intensity...