Hi 3J! I hope you can help me cut and get my diet down. Below is what I currently eat M-F and as stated, my weekends are shot. I do workout very hard in the gym though, so I can give myself credit for that at least.
Female – 31 years
5’8”
150 lbs
24% BF
BMR is 1,489.31
TDEE is 2,308.43
Mesomorph
Goal: 16% BF
*I have been at a plateau for a few months and can’t seem to break it.
My body does respond well to a low carb diet, I just can’t seem to function completely when I am very low carb, I have low energy and I get dizzy during my workouts.
Workout 5 days a week doing Upper/Lower split routine do cardio 4-5 x a week. Run 2 miles twice a week and do post workout cardio at least 3 x a week for 15-20 minutes on elliptical at moderate intensity
M-F Meals
1863.5 / 50.8 / 105.7 / 239.5
2043 / 51.8 / 143.7 / 243.5 (If I decide to eat brown rice at dinner)
guessing this is fat/carb/pro
I consume a little over a gallon of water a day, 1/3 of that is green tea (no sugar or condiments)
6:30 AM Meal 1:
Syntha 6 Protein Shake w/ 1 cup skim milk
Multi-Vitamin, 2 Fish Oil pills, 25 mg. E/200 mg. Caffeine
360/8/36/37
i prefer whole foods... but u can get away with it
9:15 AM Meal 2:
1 cup Egg Beaters Eggs
1 sausage patty
250/12/4.5/28.5
ok
10:30 AM Snack:
5 boiled egg whites and 10 raw almonds
2 Fish Oil Pills
249/14.9/6.7/24.2
ok
12:30 PM Meal 3:
7 oz Tuna – Chicken of the Sea
w/ 3 cups mixed breens, 2 tbsp fat free feta, 6 kalamata olives, ¼ c. cucumbers, 2 tsp. balsamic vinegar, (sometimes 1 tbsp of EVOO)
25 mg. E/200 mg. Caffeine
267/4.5/12.5/43
4:00 PM Meal 4:
5 boiled egg whites, 1 ½ cups steamed broccoli and 2 fish oil pills
135/.5/5/21
7:00 PM Meal 5:
5 oz. lean ground beef with 1 ½ cups steamed broccoli, and 1/4 cup of fat free cheese
And sometimes 1 cup brown rice
502.50/9.9/46/55.8 (with brown rice) **I usually include this twice a week
322.50/8.9/8/51.8 (without brown rice)
8:45 PM:
Consume 3 oz. water with 4-5 grams of Green Mag Creatine and 2 grams of Beta Alanine, 200 mg of caffeine
9:15 PM-11:00 PM
Sip on Scivation Xtend 2 scoops with 32 oz. water during workout
11:00 PWO:
Casein Protein with 1/3 cup frozen blueberries, 1 cup skim milk
280/2/33/34
Sunday and Saturday
It’s all screwed up. I end up eating cereal in the morning and snack on some flat pretzels during the day and have a couple of slices of pizza and ice cream if I feel like it. I have no routing during the weekend. I think these two days ruin my 5 days of discipline.
I’ve been doing a split routine for weights that includes the following:
Day 1: Upper Body
Day 2: Lower Body
Day 3: 2 mile run on track
Day 4: Upper Body
Day 5: Lower Body
Day 6: Arms and Shoulders
Day 7: 2 mile run on track
I do mainly compound exercises with a rep range of 8-10 generally. However, my squats and barbell chest press have been around the 5-6 rep range. I rarely do direct ab work, since my compound exercises usually work that area also.
