Sport Nutrition Advice Please

Sport Fitness
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denali1005

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Hey everyone,

I have spent countless hours researching and calculating, please tell me if I am on the right track.

I am a 5'6 155lb 31yr old female

I am looking to quit smoking, drop fat, and put on a little muscle. I am not crazy about numbers as far as the weight goes because I am looking to build a little and tone a lot. I will take lean muscle over lower numbers anyday. If I wasn't to put any muscle on then I guess my goal weight would be 130lbs.

After all my research I have decided on this:

Using LV's shopping list

Meal 1 Pro-Carb
Meal 2 Pro-Carb
Meal 3 Pro-Carb
Meal 4 Pro-Fat-Carb (veg)
Meal 5 Pr0-Fat-Carb (veg)

Keeping it around 1600 calories.

I did my BMR (?) calculations and ended up with 2091.25 and cut 500 calories to lose weight.

I am planning on starting Shaun T's Insanity Max Interval Training and use it for 60 days (to keep my metabo up). After that I am going into a 6 day a week cardio and lifting program.

I will be taking:
A Multi, Whey, A recovery drink, A super B-Complex (believe me I need it), Omega 3-6-9, Calcium (Milk is not my friend), and Lysine (I have always taken it, always will)

At this point I'm thinking I'm on the right track. I am terrified of gaining weight from being smoke free but I am more concerned with being healthy.

If you have any suggestions or see anything I am missing please let me know. Thanks in advance!
 
Well with that many views and no response I am guessing I screwed up somewhere....

Obviously the question I asked didn't spark an answer so maybe I should rephrase...

I am looking to eat 1500 to 1700 calories, I'm not sure if 1500 is enough for me yet so I will leave it at that.

I guess my question is...I am looking to "Eat Clean", I understand the concept and I have LV's list of foods but I need a little guidance. I understand that I need a carb+protein for my first three meals and a carb+Pro+Fat combo for my lat two meals but when you say carb.....does it have to be a "complex carb" or can it be a fibours or fruit carb?

Hope that makes more sense out of my question.
 
I am thinking rather than screwing up, it looks like you got it pretty right and nobody had any corrections to make to your plan.

I would suggest for carbs you keep to fruits and vegetables, low glycemic index ones as much as possible.

I also would suggest you cut your calories gradually over a period of time so you don't end up feeling starved the first week and give in to cravings. Also remember you need to add something to your BMR for your daily activity level.
 
I agree, looks like you have things well in hand. Don’t be discouraged if people don’t post back to you, often we think somebody else will get to you, because we get newbie’s a lot around here.

I just read this article

A lot of people on this sight regard that sight and Lyle as a great source for nutrition information without the BS. I agree.

The article would suggest that if your frequent meals feel too small, feel free to eat 3 meals a day that are larger so long as you are still sticking to your calorie deficit for the day 1500 or so? Three meals at 500cals might mentally be more comfortable than five at 300cals.

Hope that helps.
 
my comment will be just on your calories.

a lot of sites say "drop 500 calories off your BMR + activity level to get lean"

Well, do you think 500 calories will affect a 6'5" man with a lot of lean mass the same as a 5' tall woman who's carrying a lot of extra body fat?

rather than '500' calories, I'd do a percentage based on your estimated caloric needs (BMR + activity multiplier). Typically the range is 10% to 20% (and thus that 20% of calories gets an average person close to that 500 calorie mark).

You just don't wanna dip so low that your body thinks its starving, but obviously you need to dip low enough to get a 1-2lbs of fat loss per week.

just monitor the weight loss every couple of weeks, and how you feel. if you feel real tired and the weight isnt' dropping, you're likely under-eating on calories.
 
Thanks everyone. I appreciate the advice and suggestions. I think I will do the 20% cut to start with and see how that works.
 
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