diet log

[altheria]

Hello everyone ! I've recently visited a nutritionist and i also had a body fat measurement .The results :
AGE:25
HEIGHT: 1,63

WEIGHT : 48,3
FAT % : 12,8 %
FAT MASS : 6,2 KG
FFM : 41,9 KG
MUSCLE MASS : 39,8 KG
TBW : 28,9 KG
TBW %: 60,1 %
BONE MASS : 2,1
BMR : 1260 Kcal / 5272 kJ

METABOLIC AGE : 12
VISCERAL FAT RATING : 1

BMI : 18,1
IDEAL BODY WEIGHT : 58.5 Κg

She told me that i have to gain 3-4 kg and increase fat percentage. I told her what i eat in an average day and she said that diet plan is very good and i dont have to change anything ,just increase the amount a little bit . I consume about 1600 calories ,she suggested to add 200 cals more and begin lifting weights . I currently exercise mostly by doing aerobics ,4-5 times/week ,1 hour per time.


nutrition log

BREAKFAST
300 ml milk 1,5% fat
1 biscuit weetabix
2 table spoons of oats
40 grams bran flakes ,5 % sugar


SNACK
100 grams greek yogurt 2% fat
1 egg white or 1 whole egg
1 carrot


LUNCH
large amount of salad ,1 tablespoon of olive oil added
100 grams cottage cheese or 50 grams of white low fat cheese
2 barley rusks ,whole wheat
protein (chicken breast/beef/lowfat patty) about 150 grams

i dont eat meat everyday at lunch ,it can also be fish or legumes as well.( i just mind consuming protein in some way at every meal , lunch contains about 450-500 calories)


SNACK
100 grams greek yogurt 2% fat
1 green apple (or another fruit)
7-8 almonds
1 teaspoon flaxseeds


LUNCH
large amount of salad ,1 tablespoon of olive oil added
2 barley rusks whole wheat or 49 grams quinoa
tuna or cottage or chicken breast
Total amount of lunch calories : about 400-450

TOTAL AMOUNT OF CALORIES I CONSUME DAILY : about 1600

I would like to hear your opinions on nutrition and the results of the measurement so i can moderate it ! Thank you very much !

[Boss Man]

(I'd aim for a bit more than 1,800 calories. Try about 2,000-2,200)


BREAKFAST
300 ml milk 1,5% fat
1 biscuit weetabix
2 table spoons of oats
40 grams bran flakes ,5 % sugar

(This meal might be too carb rich and if you don't burn off enough carbs you might incur some fat gain. I'd keep the milk, Weetabix and Oat Carbs, get rid of the bran flakes and replace them with something like Chicken, or Turkey or Ham etc)

SNACK
100 grams greek yogurt 2% fat
1 egg white or 1 whole egg
1 carrot

(Fine)


LUNCH
large amount of salad ,1 tablespoon of olive oil added
100 grams cottage cheese or 50 grams of white low fat cheese
2 barley rusks ,whole wheat
protein (chicken breast/beef/lowfat patty) about 150 grams

(I'd remove the cottage cheese and have 150g of low fat cheese, instead of 50g, it's got more Protein and more good fat)


SNACK
100 grams greek yogurt 2% fat
1 green apple (or another fruit)
7-8 almonds
1 teaspoon flaxseeds

(Fine)


LUNCH
large amount of salad ,1 tablespoon of olive oil added
2 barley rusks whole wheat or 49 grams quinoa
tuna or cottage or chicken breast
Total amount of lunch calories : about 400-450

(Fine)

TOTAL AMOUNT OF CALORIES I CONSUME DAILY : about 1600

(You could add another meal in about 2-3 hours after dinner, like some chicken and Carrot, or some beans as examples.)