Sport What are 5-6 small meals?

Sport Fitness
D

debjh

0
I am a 5'2',115 lb. 54year old female. I don't want to lose weight, just reduce my body fat(now 29%). I figured my maintenance calories per day at 1900. I ate less than that to get a jumpstart , using a 40% carb, 40% pro and 20% fat plan. Wow! I lost weight.
Now I am trying to eat my 1900 calories a day. That is a lot of food to eat. I end up with 3 large meals and 2 med snacks. It is hard to get in all the calories for me. I am allergic to whole wheat and peanut butter, so that leaves out several choices. I have a protein shake with fruit in the afternoon. Today I had a protein shake for breakfast, in addition to the cereal, nuts,etc. Am I making this too hard? I need some advice, please.
 
What those 5 meals consist of totally depends on you and your needs. :) I'm very familiar with and sypathetic to your wheat allergy! That makes it more difficult.

Some choices here:

Egg whites
chicken and turkey breast
Tuna, salmon, shrimp, etc.
Lentils
Beans
Barley
Sweet potato
Fruits and veggies
Cottage cheese

Hope that will give you some ideas. Let me know if I can help!

Sarah
 
read through other posts too for even more ideas.

also, its a little confusign to say "i don't want to lose weight, just body fat". well, fat is weight, adn if you want to stay the same weight and lose fat, then you have to put on muscle mass in place of the fat...otherewise, total body weight goes down.

Also for your BMR I get 1185 calories, and if we assume 1.4 activity modifier that puts you at about 1600 cals a day for maintenance.

Its just a ballpark, but 1900 a day sounds too high for maintenance.
 
To calculate my maintenance calories, I used 1.55 for a moderately active person. I usually exercise more than 3 times a week. I have a treadmill and some handweights at home;I also use some of the machines at the gym once a week. I would definitely prefer the 1600 calorie plan. I am also getting very tired of protein shakes.
 
When I do weight training, usually 45 min. I don't think I am using heavy enough weights, though. I just posted a question on the toning board about it. I walk at a fast pace for me on the treadmill for 30 min; sometimes I run/walk for 30 min and then cool down. At the gym, I usually do machines for roughly 25 min for upper and on another day I do 25 min(?) on lower body.
 
I'm getting around 1522 calories per day as your maintenance levels.

I'd do a Google search on wheat free options. I'd also say that all fruits/veggies are fair game. Also, lean meats are fair game. That's all you really need :)
 
I went to Freedieting.com and came up with 1600 calories. I guess I consider myself to be moderately active, but maybe I am just lightly active. The site also said that my ideal weight is 102-106. So maybe I do need to lose a few pounds.

I was on the eating plan recommended by this site about 1400 calories. I didn't have a food scale so I think I was overestimating the # of ounces of meats I was getting. I lost several pounds in 10 days and was so hungry that I couldn't sleep at night. I know that I need at least 1400 calories. I have a scale now so I am making sure I get what I think I'm getting in protein.
 
debjh said:
To calculate my maintenance calories, I used 1.55 for a moderately active person. I usually exercise more than 3 times a week. I have a treadmill and some handweights at home;I also use some of the machines at the gym once a week. I would definitely prefer the 1600 calorie plan. I am also getting very tired of protein shakes.
Click to expand...


but what about the rest of your day when you're not exercising? are you sitting around the house? sitting at work at a desk?

or are you engaged in a fair amount of standing/walking physical activity all day (like on a sales floor, or working in the garden for multiple hours, or cleaning the house top to bottom).

I used 1.4 for the modifier because I assumed you were like 'most americans' and led a pretty inactive life, outside of almost daily exercise for 30-60 mins.

people who train intensely for an hour every day with heavy weights, and have a moderately active job...they fall into the 1.6 range. construction workers who train intensely, they might need 1.8 to get a decent BMR estimate.

no matter what, remember that EVERY BMR is JUST a rough estimate.
 
I am not working right now so I don't get much exercise other than working out. Also, I live near Tampa and the weather has been hot and rainy for a while now, so it is hard to get out and work in the yard, etc.

Trainer Lynn gave advice on another post and said that if you don't have much weight to lose and you want to add muscle, then you need to add 100-200 calories per day. I wonder if this would apply to me, or if you have to be very active to add the calories.
 
well, if you're really 29% body fat, then you have a bit of weight to lose.

i think Lynn meant more like 5lbs, not 15-20.
 
You must log in or register to reply here.
Back
Top