Sport Meal plan help!!

Sport Fitness
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Nikki385

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Hi!! I'm trying to lose like 5-10 pounds. I exercise at least 4-5x per week doing HIIT 3x a week and then about 30-45 minutes of steady cardio the other 2 days.

I am a female... 5'3... 115 pounds. On a normal day my eating pattern is somewhat similar to this:

breakfast: whole wheat toast with peanut butter and coffee sweetened with splenda

lunch: small salad with grilled chicken or tuna or chicken salad

snack: apple or protein bar or high fiber cereal with skim milk

dinner: larger salad with protein or chicken or steak with vegetable

snack: protein shake or protein bar or some peanut butter

My beverages are either coffee (never more than 2 cups a day) and always sweetened with splenda or water or crystal light.

I'm almost positive my calories don't exceed 1200 calories. I've also been told many times by my friends that I may not be eating enough calories and that is why I am not losing weight but when I eat more calories I am full or my stomach is bloated and I feel fat and like I am not losing weight. So I really don't know what to do!

Any suggestions?? :confused:
 
switch your breakfast for 5 egg whites and one yolk.

cut out the cereal as the snack.

Job done.
 
You think adding that would improve my weight loss... because I've been eating really well all summer and working out...and I stay the same weight.

Also, if I lose the ceral and the toast I won't be taking in any carbs at all.
 
too much cardio. HIIT is nothing more than cardio...good cardio mind you...but still cardio.

start hitting the weights. add a little muscle. muscle requires calories to maintain...fat does not. add muscle, keep same calorie intake...fat starts going away.

definitely have protein at the first meal...eggs are great like toby mentions. make sure the peanut butter is 100% natural. otherwise your diet looks pretty decent, assuming the meat portion sizes are appropriate for your needs.
 
What kind of weight exercises/ schedule/ reps of each one should I do. I never do weights so I am not familiar. Also I am a petite girl so I don't want to end up looking muscular.
 
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