Sport How is this eating plan ???

Sport Fitness
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athena-lee

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Breakfast:
2x pieces of toast (burgen bread) = 188 calories
2x teaspoons Dairy Blend Butter (light) = 36 calories
1x banana = 122 calories

Snack: (1 of the following)
1x apple = 81 calories
1x Carrot = 57 calories
5x Celery stick (medium sized) = 20 calories
2x Kiwi fruits = 104 calories
6x Strawberries – 60 calories

Lunch: (1 of the following)
Garden salad with cheese (150g) = 91 calories
Garden salad (150g) & 95 grams of tuna = 191 calories
Caesar salad (275g) (no bacon) = 250 calories
Grilled fish (95 calories) & cup full of vegies (80) = 175
Bowl of fruit salad (4 slices watermelon, 1 apple, 1 banana) = 338

Snack: (2 of the following)
1x apple = 81 calories
1x Carrot = 57 calories
5x Celery stick (medium sized) = 20 calories
2x Kiwi fruits = 104 calories
6x Strawberries – 60 calories

Snack: (after training) (1 of the following)
6x strawberries = 60 calories
Small bowl of berries (300g) = 150 calories
10x grapes = 40 calories
1x apple = 81 calories

Beverage Intake:
2x Bottles of water per day
2x Cups of green tea per day
 
With everything you listed the highest calorie option is only 1019 Calories which is a bad thing. You need to eat a little bigger for breaky. It's the most important meal of the day.
What are your goals ? Lose weight , gain weight , maintain?
Do you also have Dinner also or only a snack?
 
lacking in protein and calories. You need to eat a hell of a lot more. even if you are a 100 pound female that isnt enough food
 
^^agreed. Toast and a banana isn't alot for breafast. I love egg whites for breakfast, maybe give that a shot with some ham/turkey on the side? (just throwing it out there)
 
hey guys.. you really think I am not eating enough.. hmmm thought so. I dont eat eggs or other meats other than tuna, fish & steak. I love fruit. I am trying to lose 4 kg within 3 weeks. I need to drop weight for a fight.
 
athena-lee said:
I am trying to lose 4 kg within 3 weeks. I need to drop weight for a fight.
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When's the weigh in? If it's a day or two before could you not just cut carbs out completely making your water retention levels drop and losing you the 4kg? Then carb up before the fight, gaining back a lot of that weight and giving you an advantage in the ring?
 
athena-lee said:
hey guys.. you really think I am not eating enough.. hmmm thought so. I dont eat eggs or other meats other than tuna, fish & steak. I love fruit. I am trying to lose 4 kg within 3 weeks. I need to drop weight for a fight.
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You may try adding in some calorie dense grains or vegetables. Rice, beans, potatoes an sweet potatoes are good options. The problem with all of that fruit you're eating is that most of it is water. It will fill you up really quickly, but it is lacking in the calories you need to boost your metabolism. If you're into dried fruit, then that's a more calorie dense option. Avocado is another good one. It's high in good fats and calories.
 
Thanks everyone, but I am totally lost... I just need to lose these 4kg within less than 4 weeks now.. I would rather keep the weight off than put it back on straight after the weigh in
 
losing 1kg/week is very difficult even if you have your eating and workouts down to a science. You might be best off losing what you can in 3 weeks then going <50g/day carb for around a week to drop water retention.
 
limestix said:
losing 1kg/week is very difficult even if you have your eating and workouts down to a science. You might be best off losing what you can in 3 weeks then going <50g/day carb for around a week to drop water retention.
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Second this.

Breathe in deep, breathe out long. Repeat until you are feeling relaxed and centred.

Okay, now eat as close to this, as you can (not "as you want to" - as you can!), and then dehydrate and/or unload your glycogen as necessary to make goal weight (you should be able to drop ~ 10 lbs this way without excessive suffering).

How do you do the latter? It's easy. Just don't eat any carbs or take in any salt for two days before the weigh-in and BAM! as Emeril says. If you really wanna get crazy, hit the sauna just before weighing. And then, as others have mentioned, reload glycogen and salt, and drink plenty of water, and suddenly you are 20 lbs heavier than your "official weight" class, like most every other smart competitor.
 
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