How does diet look? Any suggestions?

[cassiegose]

Hello!

I've completely changed the way I eat in the past year and a half and have managed to lose about 20 lbs along the way. I would like to lose another 10 lbs or so but seem to be stuck on a serious plateau! Below I've listed stats, diet, and typical workout. Any suggestions?

Female/5'4/24 yrs old/135 lbs

Diet:
8am: 2/3 cup (measured uncooked) oatmeal with 1/4 cup cottage cheese
10am: 3/4 cup cottage cheese with cucumbers or zucchini
Noon: 1 sweet potato, 6 egg whites
2:30pm: 1 apple, 3/4 cup cottage cheese
4pm: 1/2 of a chicken breast, veggies
6:pm: 1 tablespoon peanut butter

Workout:
Monday: 30 minutes weights (bis/tris) teach 1 hour spinning class (i'm a spinning instructor)
Tuesday: 1 hr cardio (elliptical), 45 minutes weights (legs/abs) with plyometrics between sets (jump rope, jumping jacks, goodmornings)
Wednesday: 30 minutes weights (back), teach 1 hour spinning
Thursday: 1 hr cardio (elliptical), 45 minutes weights (chest/abs) with plyometics between sets
Friday: 45 min cardio
Saturday: stairs/running workout for a couple hours (training for a half marathon)

I know I need to get rid of the hour long cardio workouts on tuesday and thursday because thats doing me no good. What do you suggest doing instead? Im thinking maybe trading them for 30 minutes of stair running. I'm also thinking that diet may be a bit low on calories? I write down everything that I eat in a food journal.... usually comes out to around 1200-1500. On the weekends I tend to slip a little consuming around 1800 or so.

Any suggestions?

Thanks!

[Boss Man]

Diet:
8am: 2/3 cup (measured uncooked) oatmeal with 1/4 cup cottage cheese

(Can the , it's quite Fatty, and the Protein is slow digesting, 8 cals per gram. You don't need all the Nitrogen from the Saturates and Protein converting to Uric Acid, that's a potential bummer on the Kidneys. You need quicker digesting Protein here, to allow better protection of muscle mass.

You could have things like Egg Whites and a Yolk, or a bit of Chicken, or something like Turkey Ham, and maybe some Slices Turkey, as examples of Protein alternatives.)

10am: 3/4 cup cottage cheese with cucumbers or zucchini (Again can the , and look for better Protein sources, like Flesh, or possibly Soybeans. Soybeans will have healthier unsaturates, that shouldn't contain Nitrogen.)

Noon: 1 sweet potato, 6 egg whites (I think this is okay)

2:30pm: 1 apple, 3/4 cup cottage cheese (No again. You're too reliant on it, and your having too much daily Saturate for liking. Apple isn't necessary in the Afternoon. If you're a Hayfever sufferer Apple Skins contain Quercetin ,an Anti-Histamine, but you could supplement Quercetin, or get it from Red Onions or Red Peppers, Peppers being a Fruit, but shouldn't contain Fructose to knowledge, so no Fructose to Fat conversion from leftover Fructose, that isn't used for energy, but you've got good Veggie options to add to the ones you have already, E.G. your Cucumber or Zucchini option.

For Protein, Flesh, (Fish included), or possibly choose a Legume Option, and top up Legume Carbs with something like the Zucchini, Cucumber or another Veggie of Choice, or a Wholegrain Sandwhich option, for Carbs and Protein, all good options I feel.

4pm: 1/2 of a chicken breast, veggies (Looks fine to me.)

6:pm: 1 tablespoon peanut butter (Why?)

P.S. on Cardio, just do 2 x 30 minutes Interval, Sprints, possibly HIIT. You shouldn't need more than 30 minutes per session.

[cassiegose]

Thanks for the advice bossman....

I was eating peanut butter because diet is so low in fat. Figured I should be getting some healthy fat in diet.... Is this incorrect?

Also... How many calories would you suggest I consume daily? goal is to burn this extra 10 lbs of fat I'm carrying... I don't want to be consuming too many but I also don't want to shut down metabolism by eating too few.

Thanks again!

[Christopheel]

well, let's say you are a 2500 cals, reduce week by week to 2200-2100, with no carbs or almost, only from veggies and fruits (only in morning for fruits ! )

Fill your cals with a lot of proteins and healthy fats (fish oils, salmon are easy way to boost'em)

You will loose really fast and easily this 10 pounds don't worry !

HIIT over steady state cardio,

a lot of water,

Weight training, use Full Body Workout.

Keep us update and feel free to ask questions !

[swanso5]

- if you've never been below 135pds then you're probably best to deliberately maintain it for 4 - 6 weeks so the body gets "comfortable" at this wt and then you'll find it easier to lose again later...you can't just continually lose wt as the body feels comfy at certain wts, body fat % etc
- add fruit to breaky
- add fruit to 2nd meal
- take out potatoe and just have veggies and salad
- take fruit out of meal 3...too much cottage cheese going on here..you need a variety of protein sources for all the different minerals they provide or you'll be deficient in many ofnthem leading to possible sickness
- you may as well have the full chicken breast...how big is one whole one?
- solid preotin and veg for dinner...don;t starv yourself..the wortse thing you can do

training split

mon - spin
tue - upper body wts
wed - spin
thu - full body wts
fri - off
sat - lower body wts
sun - off..maybe stair climbs but you'll need some good calories to recover for spin the next day

- don't over do things here, you're doing 10 sessions a week which is rridiculous
- chances are your siet is too low on cal's with the training load
- at 135pds you'll need AT LEAST 2200 AT THE BARE MONIMUM
- ALSO YOU NEED TO PRIRTISE YOUR GOALS..FAT LOSS OR 1/2 MARATHION...YOU CAN'T DO BOTH

[cassiegose]

I should also mention that I have been below 135 before... I'm 24 now... from the age of 15 to about 21 I had a pretty serious eating disorder (anorexia) and weighed between 98 and 112 during that time. I've now weighed 135 since about December and have been struggling to get this last 10 lbs off... Its like body is fighting to stay at this weight. I haven't measured body fat recently but I would estimate its somewhere between 20-24% (I really need to go get that measured again).

caloric intake is currently around 1200-1500. I should start aiming for 2200? That seems like a lot but obviously current diet isn't working for me anymore...So I'll definitely try that. I'll also cut out the cottage cheese, eat fruit in the mornings (why is this?) and add more chicken and lean proteins.
Oh... One whole chicken breast is like 9 or 10 oz... Should I eat a full one or eat half and then the other half with the next meal? That seems like a lot of meat for lil ole me to be eating at once! :)

Christopheel.... you mentioned no carbs except those from fruits and veggies... Does this mean I need to cut out oatmeal too? Its plain oatmeal (with just a bit of cinnamon on it) and I've been eating it in the mornings after workout to re-fuel. Is oatmeal not a healthy choice? I figured that would be the best thing for me to eat after morning workout....

Thank you so much for your help guys!

Take care and have a great weekend!

[Boss Man]

Fruit has antioxidents, and is good for raising Bloodsugar in the morning, as the Fructose is a simple Carb, with an approximately 30 minute digestion time, not complex.

However some Fructose converts to Fat, what isn't used for Energy, so eating it in the afternoon is not too bad, but not necessary, when you can source Carbs from things like Wholegrains, Grains, Legumes, Veggies, some Dairy and some Nuts.

[swanso5]

your body is very comfortable at it's current wt so ut will fight you to the death to stay there so maybe deliberately maintain you're current wt for 4 - 6 weeks then hit the body unexpectedly with a 3 week balst and see if you can lose again...and yes plenty more claories are needed...14 cal's per pound of bodyweight...cottage cheese is fine, fruit is stored as glycogen in the liver and energises you for training and is not real good for post exercise replenishment...how much is 10oz??yopu want about 100g a go...carbs should look like this:

breaky - simple type carbs here but don;t go silly so high fibre cerial, oartmeal etc ansd fruit is ideal
post training - time for sugar and it's simplest form so opt for bread, rice, pasta, sugary cerials etc
fruit - first 2 meals
veg/salad - every meal except breaky and post training meal

[Boss Man]

You shouldn't eat 10Oz of chicken. 3.5Oz, (100g) has 30 grams of Protein.

Doing 10 Oz is Protein overkill, (especially in females), and will cause a lot of Nitrogen to Uric Acid conversion, which your Kidneys could do without.

[cassiegose]

Thanks for all your help guys!
So in the past couple weeks I've upped caloric intake to around 1900. I was advised to increase it to 2200 calories and also to eat 14 cals per pound of body weight... this is conflicting advice and I'm a little confused. I chose 1900 as 14 x 135 =1890 so this is daily caloric goal. I've also been very strict about timing and serving size (which I've actually increased as I wasn't getting enough calories before). I've also cut down on cardio and upped weight routine (heavier weights). So far I think I'm feeling small differences... Its still early to notice big differences though.

I'm curious about some of evening and morning meals. On Mondays and Wednesdays I'm at the gym from 6-7 pm teaching a spinning class then Tuesday morning I'm back in the gym at 5 am so I can get weights in before work. What should I be eating at night after hour long spin class? I know you're typically supposed to stick to protein and veggies/salad for the evening meal but I also know its beneficial to drink a protein shake after exercising. I'm wondering about eating some carbs after spinning class to help fuel early morning workout. Last night after teaching I drank a protein shake with water then had a small sweet potato with 6 eggwhites and some mushrooms. Any advice?

Thanks!

[Boss Man]

Don't do the Shake, and the Egg Potato Mushroom thing. I don't think you'd need that much Calories. The Mushrooms have a surpirsingly good Amino Content, about 50 / 50 with Carbs pretty much.

The shake would be better for after weights. Fast muscle and Glycogen replenishing nutrition, especially if you've got a Carb source in the shake.

If you're teaching a spinning class, you won't be causing much muscle breakdown if any, and probably not as much Glycogen use as participants.

I woiuld say have the Eggs, with 1 yolk. Good Vit's Carotenoids and some good Lipid in it, as you can make an Omelette with them, and use the Mushrooms as a filling, then, have the Sweet Potato, with it if you want for added Carbs with the Mushroom.

Sweet Potato is about GI 65 from memory, so a good way to help elevate Blood Sugar post-class.

[swanso5]

- i would have you start at 14 and then see how we go from there...14 should be maintenance level or there abouts...if nothing hapoens then gradually decrease to 13, 12 etc
- don't make food too of a much of a chore (counting, portioning etc), just keep things moderate and you'll be fine
- you're only tiny so any changes won't be dramatic, persistance little lady
- before bed just have a good solid protein, veg and salad meal...before wts get a 1/2 a protein shake into you and if you can add fruit in there that would be even better...as soon as you finish have the other 1/2 of your shake ans then breakfast straight after having what you'd normally have...not sure how much spin takes it out of you but you may need some bread, pasta or rice after it the night bbefore on second thoughts but don't silly....again maybe half of your carbs before it and half after it like in the wts morning

i was thinking as i was typing then and it came out a bit jumbled so hopefully that makes sense

[cassiegose]

Thanks swanso.

That didn't come out jumbled...
How long should I stick with 14? I'm assuming until I stop seeing results then decrease?
Spinning is very intense (I have a reputation for being a bit of a hardass). Usually on a scale of 1-10 I'm between 6 and 10 intensities and I'm worn out when I'm done. I've been pretty fatigued during morning workouts so I was thinking some extra carbs the night before might help with energy levels... but I didn't know if carbs at night would be conducive to fat burning?

[swanso5]

- yeah stick with it until you don't lose...at that point we can either:

a - decrease cal's (averagre)
b - increase activity (good)
c - both (best)

at that point though we can also look at your meal timing, spacing, portioning, training etc and see if we can sustain the same amount of cal's but time it all properly...ultimately i hope to increase your metabolism so we don't have to cut cal's at all and actually need to increase them from a boost in metabolism

a little cutie being a hard ??? finding that hard to beleive although suspect the unsuspected i suppose

i gave you some night before carb options above so try them out and see how you go...definately get some fruit and maybe a 1/2 protein shake into you in the morning though

[cassiegose]

Lol! I'm meaner than I look. They call me the "spinning nazi" at gym. :)

Thanks for the advice! I'll work on it and post progress. Its just this last damn 10 lbs that has me beating head against the wall. I've been stuck on this darn plateau for the past 6 months! UGH!

Thanks again!