18 yr old female
Weight- 154 pounds
Goal-140 pounds
Height- 5 ft 7 in
**Similiar post in the ABS forum**
I eat very healthy food which consist of carbs and protein every 3-4 hours. I eat at least 4-5 times a day and I try not to eat after 6-7 PM..does that help? I usually eat a lot of Fruits, Veggies (all the time lool) & chicken. I only want to lose fat & in place of that fat gain lean muscles not bulky ones.. should i consume more proteins or carbs?? trouble areas are on thighs & lower abs lol which is also why I am running a lot, thinking I will lose weight there..
Could someone please help me out..Thanksssss!
more carbs or proteins??
Moderators: Boss Man, cassiegose
Add a 6th meal in, as you're just likely to increase Muscle Burn, (Catabolism) potentially, and you'll get rid of fat better with a more positive caloric intake, as 5 meals a day may cause calories to be low, compared to a 6 meal strategy, unless you stack them higher in each of the 5 meals.
If you have difficulites fitting them in, then just cut meal spaces to 2.5 hours a time.
If you want to gain muscle, and keep it lean, then aim for about 120 grams a day at least, so you're getting 20g per meal.
Bearing in mind that's 480 calories, I think you could try to then get roughly another 1,520 from Carbs and Fats, giving you about 2,000 a day.
So you could have 40g Carbs per meal, 960 calories a day, and 10g Fats per meal, 540 a day, so that's about in total 1,980 calories a day.
I think you'll be okay with that.
960
10g Fats, 90 calories 540 calories
If you have difficulites fitting them in, then just cut meal spaces to 2.5 hours a time.
If you want to gain muscle, and keep it lean, then aim for about 120 grams a day at least, so you're getting 20g per meal.
Bearing in mind that's 480 calories, I think you could try to then get roughly another 1,520 from Carbs and Fats, giving you about 2,000 a day.
So you could have 40g Carbs per meal, 960 calories a day, and 10g Fats per meal, 540 a day, so that's about in total 1,980 calories a day.
I think you'll be okay with that.
960
10g Fats, 90 calories 540 calories
-
whyworry89
- STARTING OUT
- Posts: 16
- Joined: Sat Feb 17, 2007 8:02 am
So basically I should consume a little of everything.. Proteins, Fats, and Carbs? I understood what you told me about adding a sixth meal but could you elaborate a little more on the proteins and carbs? As I said before I just want to lose fat and gain lean muscle & I saw that you pointed that out in your response but I'm still just a little lost since I watch what I eat but without counting to many calories lol. I just stay away from the bad fats and break up meals but I was just lost on WHAT FOODS would allow me to have lean muscle.. Thanks Bossman for your reply...Hopefully you or someone else can help me out a little more..Thanksssss!!!!!
Okay food sources.
Protein
Soybeans, Tofu, (Soybean Curd), Lean Ground Beef, Sliced Turkey and Chicken, Chicken Breast, Fish, Low Fat Dairy, Peas, Rice, Beans / other Legumes.
Carbs
Fruits, Veggies, Grains, Rice, Pasta, Beans / other Legumes, Whole-grain Wheatbread.
Fats.
Polyunsaturated, Monounsaturated, Omega Fats, Low Salted Nuts, Seeds, Healthy Oils e.g. Olive Oil, Fish Oil etc etc.
A few basics to follow.
Egg yolks 1 a day max. Make sure you keep LDL Cholesterol low.
Rice, White 1-2 portions a week, any more Rice portions Brown, or keep White Rice portions smaller, to avoid getting a high Glycemic Load too often.
Same with Pasta, 1-2 biggish portions a week max, or smaller portions if you eat it more than twice.
Unsaturated Fats as the ones listed above are, are still the same 9 calories per gram as Saturates, so limit yourself.
Any higher Glycemic Index, (GI sources), work best at Breakfast, and after training, when Bloodsugar is low or lowered.
So again, things like White Rice, Wholegrain Cereals, White Pasta, and other such things, work best here, other than that limits apply, on other parts of the day, like Lunch for example, to either 1-2 portions of such foods a week, or smaller portions if a more frequent intake is observed.
So what this means is, if you eat something like Whole-grain Cereal for breakfast, or possibly after workouts for example, no problems, but other times when you might eat it, keep portions low.
Fish. Tuna, 1 can, every 2-3 days, to cut Mercury risk.
Hopefully that says more for you.
Protein
Soybeans, Tofu, (Soybean Curd), Lean Ground Beef, Sliced Turkey and Chicken, Chicken Breast, Fish, Low Fat Dairy, Peas, Rice, Beans / other Legumes.
Carbs
Fruits, Veggies, Grains, Rice, Pasta, Beans / other Legumes, Whole-grain Wheatbread.
Fats.
Polyunsaturated, Monounsaturated, Omega Fats, Low Salted Nuts, Seeds, Healthy Oils e.g. Olive Oil, Fish Oil etc etc.
A few basics to follow.
Egg yolks 1 a day max. Make sure you keep LDL Cholesterol low.
Rice, White 1-2 portions a week, any more Rice portions Brown, or keep White Rice portions smaller, to avoid getting a high Glycemic Load too often.
Same with Pasta, 1-2 biggish portions a week max, or smaller portions if you eat it more than twice.
Unsaturated Fats as the ones listed above are, are still the same 9 calories per gram as Saturates, so limit yourself.
Any higher Glycemic Index, (GI sources), work best at Breakfast, and after training, when Bloodsugar is low or lowered.
So again, things like White Rice, Wholegrain Cereals, White Pasta, and other such things, work best here, other than that limits apply, on other parts of the day, like Lunch for example, to either 1-2 portions of such foods a week, or smaller portions if a more frequent intake is observed.
So what this means is, if you eat something like Whole-grain Cereal for breakfast, or possibly after workouts for example, no problems, but other times when you might eat it, keep portions low.
Fish. Tuna, 1 can, every 2-3 days, to cut Mercury risk.
Hopefully that says more for you.