Lost with Diet and next step... Please Help!!

[Mrsapril05]

Hello

Can anyone help me with putting together a diet, My long term goals are to tone up and loose BF, I'm not sure which I should do first...I do know that you can't do both, you either need a calorie surplus or deficit. I am committed to the diet and I already stocked my fridge and cupboards for of the right foods IE: tuna packed in water, salmon, chicken breasts, ground turkey and lean meat, brown rice, green veggies, skim milk and whey protein powders and eggs and egg whites, almonds. I got a large water bottle so now I need help putting it altogether. I know that you need 5-6 small meals a day each containing protein, and that they should be eaten every 3hrs. but in what combinations??

Now I usually run 4-6 times a week between 5am-6am and I just got a bench and some weights for at home. I also have a ball and some bands.

Now here is my back ground, I had a RNY in Jan 2011 and lost 110lbs, I am currently at 175lbs--stable for over a year now. I did lose much of my muscle and I have a fair amount of loose skin now. I am interested is toning up cause I really don't want anymore surgery, I feel I also have some fat I'd like to lose even though my body wont budge on the scale so I tossed it out and got a tape measure to see results. What is my first step?? Core work building up my muscle mass or cutting BF?? I'd like to be a solid as possible ... any suggestion would be soooooooo helpful:o

Chrissy

[LonelyBedouin]

Why don't you post up your sample diet and we can see where your going wrong.

Also it might be good to look into hiring a coach, you can learn a lot of nutrition and fitness from these guys which you ca take with you when your done.

[Mrsapril05]

meal 1: protein shake--post work out ( usually drank while getting thekids up and ready to go to shool, aand getting myself ready for work)

Meal 2: Hard boil egg, fruit

Meal 3: 1 can tuna or salmon (packed in water), 1/2 cup cottage cheese, 100cal pack of plain almonds

Meal 4: protein shake or hrd boil egg and hand full of raw veggies( usually green ones)

Meal 5: Protein, and green salad or if I'm struggling I'll add 1/2 cup brown rice too my plate--but I struggle with carbs (rice, breads, potatoes(white and sweet) pasta ..etc.they make me super tired and sluggish.)

if I'm craving a bedtime snack cause my kids or hubby are snacking, I'll make protein icecream in my icecream maker or a shake or a protein shot.

[fmrdh]

Doesn't look like a whole lot of calories there..... Barely any fats and not much protein either.

Praetorian is a good choice if you are looking for someone with nutritional expertise.

[LonelyBedouin]

Yea that is not a very good diet,

Like fmrdh said theres no fats in there, besides your almonds and even that its like a pack of 10g of almonds...

You dont mention anything about training do you workout or do any type of exercise at all?

[Mrsapril05]

I thought I mentioned my work out in my first post..oooops:o, I've been running 4-6 days a week at the gym from 5-6 am and I go around the circuit thing and do all the upper body machines one day and then the lower body machines the next and I've been doing planks everyday, and lots of stretching and meditation.

After being fat my whole life, I'm loving the fact I can move, run and even touch my toes..lol Sounds silly I understand. Now I'm ready to get serious and train serious!
I have 1 -1.5 hours in the morning to get my workouts in 4-7 days a week. HELP??

Oh ya and I have to remember that my pouch( stomach) is only so big so I can only eat about 1 cup of food at a sitting, I've been trying to drink my protein to get it in...any suggestions I could try?? other than almonds what kind of fat should I be eating?

Oh ya and I do take a whack of vitamins too--cause I don't absorb all my nutrience from my foods :(
prenatal
Vitamin B12
Vitamin D
Iron
Calcium
Vitamin C
Bamboo Silica
Juice +
Allergy pill--daily
Glucoseamine

[Praetorian]

Jeez where to start....

Weight training should be 4-5 days per week.
The running needs to stop...its completely detrimental to building muscle or maintaning it...not to mention the negative health issues...replace it with either sprints(start very short) or pushing a sled.
Diet should be 5-6 meals with 40-45g protein + 15-20g fat per meal and carbs based around training.
I doubt you need to take iron...most men shouldnt. Replace the B12 with a B complex...B12 oral is useless.
You need to eat before weight training.

P

[Delt King]

That diet would seem a tad high in cals for a woman don't you think P?


Jeez where to start....

Weight training should be 4-5 days per week.
The running needs to stop...its completely detrimental to building muscle or maintaning it...not to mention the negative health issues...replace it with either sprints(start very short) or pushing a sled.
Diet should be 5-6 meals with 40-45g protein + 15-20g fat per meal and carbs based around training.
I doubt you need to take iron...most men shouldnt. Replace the B12 with a B complex...B12 oral is useless.
You need to eat before weight training.

P

[Mrsapril05]

This may help...lol

Woman
5'6"
33yrs old
175lbs
2 yrs Post RNY--Gastric ByPass

[TT Eric]

If you stop eating dairy products and grains (especially those containing gluten) you will improve your gut's health considerably and you'll be able to absorb your nutrient more efficiently. For B12 I take dessicated beef liver from Bervely's, at my blood test, B12 is sky high.

I would also recommend hiring a coach like Prae, it will give you guidelines about nutrition and training, it would be a great investment into your overall health.

Eric

[Mrsapril05]

I'm think I might have to hire someone cause I'm beyond Lost.

I don't absorb nutrients cause in an RNY they bypass the first bit of small intestine so I can't absorb, hense the bypass part. I need dairy cause Calcium is something I need and don't absorb easily either. My B12 stores have depleted and that's something they check for on every lab work I have done (twice yearly) so we are trying the b12 sublingual other wise I may need injection if my stores continue to fall. :( Anyways I was hoping for a bit of guidance but with my situation being out of the norm :(

[Skailes]

This may help...lol

Woman
5'6"
33yrs old
175lbs
2 yrs Post RNY--Gastric ByPassActually what pra wrote out is right in so far as you need to cut out the running and add in the sprints, increase your protein and EFAs and carbs should always be structured around training (carbs are only a supplement and not an essential macro) also ensure you're getting more than enough water IE stay well hydrated. So at 5'6" I would hazard a guess that you would look very lean at about 140-150 so with that in mind try and take in 250 grams of protein per day divided into 6-7 meals so that would make each meal about 35-40 grams of protein, take in only 100 grams of complex carbs to start with so 50 grams 2 hours before training and then 50 grams either for breakfast or about an hour post training, and make up the remainder of your cals with 65 cals of quality fats like almond butter, coconut oil, flax oil, natty PB, olive oil and of course fish oils. I'd start you off with around 2000 cals and then as needed increase or decrease carbs as needed.

You made a good choice to dump your scale and instead just go with how your clothes are fitting as you may not lose much weight with weight training and a proper nutritional program but you will lose BF and gain nice tight lean muscle.

Hope this helps.

[Skailes]

As for your ability to absorb nutrients this is one reason why in BBing we eat small meals every 2-3 hours as this will help you in this area but for B12 and calcium and other vites you may need to take small doses with each meal to assist in maximal absorption.

[Praetorian]

This may help...lol

Woman
5'6"
33yrs old
175lbs
2 yrs Post RNY--Gastric ByPass

Sorry missed the gender info...

Diet revision....5 meals, 30-40g pr0 + 10g fat per meal...carbs based around training.
P

[Praetorian]

That diet would seem a tad high in cals for a woman don't you think P?

Thanks DK it was late when i was posting and I missed that part...see revision.
P

[Mrsapril05]

So if I get up at 445am to work out...how do I get that 50g carbs in before my workout? Should I just skip them or set an alarm and take then go back to bed? The rest sound ok and do able to me with a little planning. Whats the difference/ reason behind the 5 meals vs 6-7 meals all being 35-40gr of protein? stop running, do sprints instead...is that the same as HIIT? Ya I'll post a picture for you to see what I'm looking like now tonight, The panniculectomy surgeon was surprised that my BMI was 28... She said I look alot smaller but I think I just have a larger frame (no this is not an excuse).

These two pics are from the end of Aug 2012.

[Delt King]

Sorry missed the gender info...

Diet revision....5 meals, 30-40g pr0 + 10g fat per meal...carbs based around training.
P

Agreed, that's what i would also suggest as well.

[TT Eric]

Hard to believe you are 175lbs in those pics, doesn't look like it at all.

Eric

[Mrsapril05]

Haha, thanks, I could always go get the scale out of the garage and take a picture of my weight for you..lol

My measurements are ( I just took them )

Chest (breasts included) 38.5"--they are somewhat saggy too: (but thats one good thing about bra's!!) Hoping to tone it up.
waist 33.5"
Hips--fullest part 42"
Thigh 23.5"---My ugliest body part--alot of saggy skin-- I for see a lot of hard work on leg days...lol
Calf 15.5" --- My monster calfs..can't find tall boots to fit over them..lol
Bicep 12.5"--some saggy bat wings there too :(

I wear mediums or a 9/10.

[Praetorian]

I would suggest for the most efficient fat loss starting a keto diet such as Dave Palumbo's below...and remember cardio starts out shorter duration and increases weekly or bi weekly.

MEAL #1
2 whole (OMEGA-3) Eggs with 6 egg whites

MEAL #2
35g Whey protein Isolate with 1 tablespoon all natural peanut butter

MEAL #3
6oz chicken (ostrich, or turkey) with 1/4-cup (1oz) cashew nuts, or almonds, or walnuts (vary it)

MEAL #4
5oz salmon, swordfish, or RED MEAT with a green salad (no tomatoes, red peppers, or carrots) with 1 tablespoon of Olive Oil or Mac Nut Oil and vinegar

MEAL #5
35g Whey Protein Isolate with 1 tablespoon all natural peanut butter or 2 whole (OMEGA-3) EGGS with 6 whites

**** You should have a cheat meal once per week (in place of meal #5).


5 meal diet is for females and 6-7 meals is for males. Cardio should be fast walking...you can add sprints in when fat loss stalls as well as increase cardio duration.

P

[Mrsapril05]

Awesome, I've just printed this out..gonna start tomorrow!! :)

Thank you, Thank you, Thank you!!!

[LonelyBedouin]

Your getting the royal treatment, you will do great. Hopefully you keep a log and we can follow along!

Good luck although I don't think you'll need it as you seem pretty focused and dedicated.

[Mrsapril05]

Your getting the royal treatment, you will do great. Hopefully you keep a log and we can follow along!

Good luck although I don't think you'll need it as you seem pretty focused and dedicated.

I started one so you all can follow along. I'm not shy so I'll be posting everything.. diet, training, measurements, pics, etc..... Please feel free to comment so long you mind your mannors ;) and its positive critisism :)

Cheers
Chrissy