Weight-Loss Just Need Some Feedback. :)

Weight-Loss
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Sarin

New member
Hey everyone. I just spent the past 10 or so minutes looking up my average day in terms of what I eat. I am wondering what you guys think I need to do more or less of, or if I am doing things correctly.

I am 18 years old, 5'2" female and 130 lbs. I am looking to lose another 10 lbs within 6 months... But I can't seem to do that. I am stuck!

In terms of activiy.. My gym closed down and I do not want to join a different one. Currently I work an average of 10 hours a day. I am constantly on my feet and sit down for maybe 30 minutes for lunch. I am usually standing in one place but I do have to walk a 20 foot span a lot during the day since I work at a Sub Shop which is fairly busy. After work, I just sit and relax the rest of the day. Because of this I do not know how to classify my activity. Any ideas?

I generally eat the same exact thing every day. I am not very creative!! If I am not having my usual dinner, I usually have cambelle's chicken noodle or low fat cream of mushroom soup.

I usally munch on grapes, strawberries and/or baby carrots throughout the day when I get the munchies - I did not include that.

Code: 
[B]Breakfast[/B]
- 10 strawberries = 	30 cals / 0g fat / 5g carbs / 0g protien
- 10 grapes = 		30 cals / 0g fat / 9g carbs / 0g protien
- 1 1/2 yogurt = 	50 cals / 0g fat / 7.5g carbs / 6g protien
- 1/4 cup special k = 	33 cals/ 0g fat / 7.5g carbs / 0.5g protien
- - Total = 		143 cals / 0g fat / 29g carbs / 6.5g protien

[B]Snack[/B]
- 1 yogurt = 		35 cals / 0g fat / 5g carbs / 4g protien

[B]Lunch[/B]
- 1 wrap = 		180 cals / 4.5g fat / 30g carbs / 6g protien
- 2 cups lettuce = 	20 cals / 0g fat / 4g carbs / 2g protien
- 1 cup peppers = 	18 cals / 0.2g fat / 4.3g carbs / 0.8g protien
- 1/2 cup cucs = 	8 cals / 0.1g fat / 1.9g carbs / 0.3g protien
- 1/4 cup onions = 	16.75 cals / 0.03g fat / 4g carbs / 0.35g protien
- 2 tbsp mustard = 	18 cals / 0.95g fat / 2.3g carbs / 1.2g protien
- 1 tbsp honey must =	30 cals / 0.15g fat / 2.55g carbs / 0.15g protien
- -  Total = 		290.75 / 5.93g fat / 49.15g carbs / 10.8g protien

[B]Snack[/B]
- 1 yogurt = 		35 cals / 0g fat / 5g carbs / 4g protien

[B]Snack[/B]
- 15 baby carrots = 	30 cals / 0g fat / 7g carbs / 1g protien

[B]Dinner[/B]
- 1/2 acorn squash =	85 cals / 0g fat / 22.5g carbs / 1.5g protien
- 1 sweet potato =	130 cals / 0g fat / 33g carbs / 2g protien
- 1 zucchini = 		31 cals / 0.4g fat / 6.6g carbs / 2.4g protien
- 3 dill pickles = 	12 cals / 0.3g fat / 3g carbs / 0.6g protien
- 15 baby carrots =	30 cals / 0g fat / 7g carbs / 1g protien
- - Total = 		288 cals / 0.7g fat / 72.1g carbs / 7.5g protien

[B]Snack[/B]
- 10 strawberries = 	30 cals / 0g fat / 5g carbs / 0g protien
- 10 grapes = 		30 cals / 0g fat / 9g carbs / 0g protien
- 25 blueberries =	19.5 cals / 0.1g fat / 4.95g carbs / 0.25g protien
- 1 yogurt = 		35 cals / 0g fat / 5g carbs / 4g protien
- 3 tbsp whip.crm. = 	35 cals / 2g fat / 4g carbs / 0.1g protien
- 1/4 cup special k = 	33 cals/ 0g fat / 7.5g carbs / 0.5g protien
- - Total =		182.5 cals / 2.1g fat / 35.45g carbs / 4.85g protien

[B]Snack[/B]
- 1 yogurt = 		35 cals / 0g fat / 5g carbs / 4g protien


TOTAL =	1040 CALS / 9G FAT / 208G CARBS / 43G PROTIEN

Let me now if you have any pointers for me. And if I am doing anything wrong. :)
 
Anyone? :)
 
It also looks like a little to few calories and not nearly enough protein.

You should be eating around 1300 calories per day. Aim for about 1g of protein per pound of body weight, and try to get 25% of your daily calories from healthy fats like olive oil, nuts and seeds, avocadoes, etc.
 
Really? I thought I was having too much protien. I went on a website that said 40 grams of my calories should be protien? Maybe I should start eating more then.

Thanks for the help.. Any other advice is greatly appreciated!
 
You should be getting about 1g of protein per pound of lean body weight, when you're cutting calories to lose weight.

For most of us that's near or over 100g per day.
 
The USDA recommended dietary allowance is 0.8 grams per kg of body weight. For you that would be 0.8*130/2.2=47.3 grams.

However I have seen the 1 gram per lb recommended in a lot of places. In any case the RDA is a minimum, and it wouldn't hurt anything to get more protein.
 
The RDA is based on the average intake for a sedentary adult of average weight who is not attempting to lose fat and maintain lean body mass. That has been stated many times on this board.

When you are (a) working out and (b) eating at a calorie deficit, the best way to insure that you minimize lean muscle loss is to make sure that you're getting sufficient protein - and in this situation "sufficient" means about 1g of protein per POUND (not kg) of lean body mass. For most people who are overweight, their lean body mass will be somewhere around 70%of their total weight.

If you can get an estimate of your bodyfat percentage using something like an Omron monitor or a Tanita scale or another impedance device, that will be a bit more accurate guideline. The best, of course, would be to be hydrostatically weighed, which will tell you your exact bodyfat percentage, but it's hard to find a place to do so and it's often expensive.

For example, I know my bodyfat is around 29% (measured using an Omron monitor). That means if you take 71% of my total weight (171), my lean body mass is 121.4 lbs (lean body mass is going to be everything that's left after you discount the fat - bones, muscle, organs, etc.).

That means I should be aiming for (and I do aim for) 120g of protein per day if I want to maximize fat loss and minimize lean muscle loss.

This is not voodoo nor is it a radical concept. It's clearly stated in all the stickies on the board and has been emphasized here again and again.
 
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