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JuliaBelle
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Please critique my menu - 5/03/06 11:04 pm   The administrator has disabled public write access. 
I'm not a bodybuilder and certainly not a competitor of any kind, but I'm interested in learning how to reduce my bodyfat and get leaner while retaining muscle. I would love some input on my menu. Here's a typical day:

Meal 1 - protein shake (1 scoop p.p., 8 oz. water)
Meal 2 - 1/2 cup cooked oatmeal
Meal 3 - 1 oz. almonds or walnuts
Meal 4 - 4 cups salad greens with 3 oz. chicken breast and dressing made from balsamic vinaigrette and mustard, no oil. Small apple (4 oz. after core removed)
Meal 5 - 2 cups spinach, 2 oz. grilled tuna, small apple (4 oz. after core removed)
Meal 5 - 4-6 oz. grilled chicken or broiled fish, 2 cups green veggies, 1 cup Light n Fit fat-free, sugar-free yogurt with 1/2 cup frozen berries.

Total calories are about 1700 per day, fat 25%, carb 40%, protein, 35%

I'm 5'7", weigh 138 and my BF% is around 23 or 24 as near as I can tell. I do cardio (jog on the TM) 5 days per week and lift weights 2 days.

Any suggestions? Too much fruit? What if I mixed my protein powder with skim milk?

Thanks in advance!
Julia
"Our limitations and success will be based, most often, on our own expectations for ourselves. What the mind dwells upon, the body acts upon." -Denis Waitley
Gregg
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Re:Please critique my menu - 5/04/06 1:40 pm   The administrator has disabled public write access. 
Hey Julia,

Overall, it looks pretty good. Depending on your metabolism and activity level, you may need to raise your calories. At the very least, you'll want to vary them. Don't eat the same number every day. One thing you could do is add skim milk to your first meal, like you mentioned. Another is after your oatmeal is ready to eat, mix some protein powder into it. I usually use strawberry so it gives the oatmeal some flavor.

I don't see where you're getting 25% fat. It looks like the fats are just from the almonds. You might want to consider adding a EFA oil. Hands down, my favorite is Udo's Oil Blend.

Great transformation, Julia!

Hope this helps.

Greg


www.fatlosssecretsrevealed.com
JuliaBelle
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Re:Please critique my menu - 5/04/06 2:18 pm   The administrator has disabled public write access. 
Thanks Greg, it does help. I cook my veggies in olive oil so I count that. The 25% is from salmon, chicken, olive oil, nuts and a light vinaigrette dressing I eat on the spinach and salmon.

I'm 46 and menopausal so my metabolism is slower than most. I jog on the TM 20-40 mins. 5 days per week. My HR stays at between 75-85% of max. for the whole time. I lift weights twice per week focusing on upper body because the TM gives my legs a good workout and I'm not trying to build any muscle there. Mainly I'm trying to run off the belly fat - seems to want to stick around no matter what I do.

I really appreciate your input!
Julia
"Our limitations and success will be based, most often, on our own expectations for ourselves. What the mind dwells upon, the body acts upon." -Denis Waitley
Gregg
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Re:Please critique my menu - 5/05/06 10:28 pm   The administrator has disabled public write access. 
Hey Julia,

You might want to consider changing up your cardio from time to time and do some high intensity interval training, as opposed to plain old steady state cardio.

I would definitely include some leg training. I wouldn't worry about building too much muscle. It's not likely to happen (especially with all the cardio, and if you add HIIT). Your legs and back are the biggest muscle groups on your body and therefore, burn the most calories, both during a weight workout and at rest because of the muscle mass. Training your legs will only help burn more calories that you want to get rid of.

Greggg


www.fatlosssecretsrevealed.com
lexus
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Re:Please critique my menu - 5/13/06 12:52 am   The administrator has disabled public write access. 
When I eat oatmeal in the morning I eat it with berries and cook it with an egg white and water. It gives me some extra protein and the frozen berries add exellent flavor. By the way... I hope I look half as good as you when I'm in my 40's! Nice work!
JuliaBelle
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Re:Please critique my menu - 5/13/06 10:21 am   The administrator has disabled public write access. 
What a nice thing to say, thank you. I also want to say that I've really felt welcome here so far, even though I'm not a "pro". Some other body building forums I've gone to make us regular folks feel kinda unwelcome. I hope this one doesn't do that in the future.
"Our limitations and success will be based, most often, on our own expectations for ourselves. What the mind dwells upon, the body acts upon." -Denis Waitley
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