Sport Is this diet ok?

[rileyelizabeth]

My current stats:
- 156 lbs
- 5'5''
- female
- I don't know my body fat %

I am looking to lose 31 lbs to start. I don't want to be stick thin, nor will I ever be (thanks curvy genetics ) I have a history of an eating disorder and was hospitalized last year for two months, so I am sure that has affected my metabolism. I have been given the all-clear to try and lose weight the healthy way, and the only information my doctor provided was to "eat well and exercise." I have been going to the gym doing mostly cardio about 5 days a week, about an hour of cardio, since January. I lost about 5 lbs, but hit a rough patch in my personal life and gained it back. Plus, my eating was never good enough to really lose the weight.

Currently, I am at the gym 6 days a week and I always do cardio. I know this is probably not optimal, but that's the way it is right now. I generally warm up on the bike for 20 minutes, am on the elliptical for 30-40 minutes, and cool down on the stair machine for 10 minutes. According to the machines (which I am sure are not accurate) I "burn" between 700-800 with all of this combined.

On 3 of my gym days (MWF or TRS, depending on the week) I do some strength training at home. This includes ab work (about 8 different exercises, 2 sets of 20 reps each) and arm work (about 8 exercises again, 2 sets of 12 reps). I also have a pilates workout that I use for my butt and thighs, about 20 minutes long. I know this is not a lot of strength training, but I am not looking to build much muscle. I know muscle aids in burning fat, but I am not sure if this is enough training to do that.

I work part time about 10-20 hours per week where I am moving all the time, but not strenuously. Other than that, I am at home either doing work for summer courses, light housework, or I am fairly sedentary. Occasionally I'll go for walks or am swimming in the pool. I figure I am lightly active, but I'm not sure if this is correct.

I figured I should be eating 1500 calories a day - again, I have seen many different calculators so I'm not sure if this is correct. I'd like to lose about 2 lbs per week.

This is what I am thinking about doing for my diet:

Meal #1: (7:00) pro/carb - 1/2 cup oats, 1 cup egg substitute = 270 calories

Meal # 2: (post work out - 10:00ish) pro/carb - 1 scoop whey powder, 1 cup non fat milk, 3/4 cup oats = 425 calories

Meal #3: (1:00) pro/carb - 3/4 cup brown rice cooked, 2/3 cup tuna = 270 calories

Meal #4: (3:30-4:00) pro/fat/veggie - 3/4 cup non fat cottage cheese, 1/2 TB oil, baby carrots or zucchini = 180 calories

Meal #5: (6:00-6:30) pro/fat/veggie - 4 oz chicken breast, 1/2 TB oil, more veggies = 185 calories

Meal #6: (8:00) pro/fat - 1 scoop whey with water, 2 TB flax seed = 170 calories

Total: 1500 calories

Is it ok to have whey powder twice? I am not a big meat eater and never have been, and usually at night I am craving something sweet which is why I added a second shake. Thanks for any input you have

 

[tfanelli]

Calories In Calories Out

Hello rileyelizabeth

It sounds like you are on the right track, the thing to remember is that there are several factors as to whether this is the right amount of food for you and your lifestyle. First off, its been my expereince that most calories calculators can be very wrong. Heres why, to burn a pound of fat you must burn 3500 calories, so if you burn 2000 calories per day and you eat 1500, you have a 500 calories deficet. So that means over a 7 day week x 500, = 3500 calories = 1 pound of fat lose. Now if you want to burn 2 pounds a week you will need 1000 calorie deficet per day = 7000 calories per week or 2 pounds.

You daily calorie burn is dependant upon your lifestyle and exercise regiment. I sit behind a desk all day and I know I only burn 2500 calories, and I am 175 lbs 31 year guy. My wife burns 3500 calories per day, because she takes care of our two toddlers, chasing them around burns alot of calories.

All in all I would say 1500 calories is a good starting place, you will need to measure your wieght lose to really determine if you can hit your goal. If you are an active person that might be enough, if you are not and only burn 2000 caolories per day, you may have to live with 1 pounds per week, or change your diet or exercise.

One last thinng, you may wonder how I know how much I burn per day, there is a great new tool call a BodyBugg, you can search it on the web, its how my wife and I lost most of our wieght, she has lost 95 lbs and I have lost 80.

Tom