Diet Issues

[lgschofield]

Hi everyone,

It is me again...sifting through the different forums here and found this one interesting. As I mentioned in a previous post, goal is fat/weight loss. I am 5'5 and weigh 215 pounds (43 years old). I have started a cardio and weight training program (5 weeks ago) and have been tracking daily calorie intake. I need to work on cleaning up diet (bit of a sugar freak) and while I dont have that completely under control I am working on it.

question is this: I am shooting for 1500 calories per day...is this not enough? It seems to be a considerable amount of food for me. While I am new to this and realize there is plenty of room for improvement in diet, I want to be sure I am targeting the right amount of calories per day. I do Cardio each day (although considering moving to 3 x per week) and strength train. Below is a sample of yesterday's diet:

Coffee with sugar free creamer
Raisin bran Cereal w/ skim milk

Vanilla Yogurt

Cottage Cheese
Canned Chicken white meat

Baked Potatoe
Salad -Lettuce, Tomatoe, cucumbers
1 TBSP Ranch Dressing

Small brownie (yikes I know that sugar thing again)

apple
1TBSP Peanut Butter

Chicken Breast
Baked Potatoe
Green beans

48 oz of water

[Boss Man]

question is this: I am shooting for 1500 calories per day...is this not enough? It seems to be a considerable amount of food for me. (You need more than that yes)

I do Cardio each day (although considering moving to 3 x per week) and strength train. (Good idea. Daily Cardio isn't necessary for weight loss.)

Coffee with sugar free creamer
Raisin bran Cereal w/ skim milk

(Could do with more Protein here. Things like Eggs, chicken Turkey etc etc)

Vanilla Yogurt

Cottage Cheese
Canned Chicken white meat

(I'd add things in here like Veggies or something like that, instead of the Cheese, incase you're getting too much Protein. You can always replace the Fats in Cheese, with things like healthy Oils, Avocado, Nuts etc etc)

Baked Potatoe
Salad -Lettuce, Tomatoe, cucumbers
1 TBSP Ranch Dressing

(Very little Protein here. You could add some Low Fat Cheese in here, especially with the Potato, so you're pretty much replacing the Fatty Cottage Cheese, with Low Fat Cheese, and getting potentally more protein too.)

Small brownie (yikes I know that sugar thing again)

apple
1TBSP Peanut Butter

(Need more Protein here. Don't eally need things like Apple or things typically classed as Sugary or Acid Fruits in the Afternoon, so go for things like Veggies, Tomatos, Cucumbers, Chillies, Whole-grain, or perhaps things like Peas, Beans, Lentils, Mushrooms, sometimes Rice or Protein enriched Pasta, to help with protein.

Chicken Breast
Baked Potatoe
Green beans

(Probably too much protein and / or Carbs here. I'd reduce Baked Potato size slightly, and possibly Chicken a bit too, if you keep Beans in. You can always increase Calories from healthy Fat sources anyway if needs be.)

48 oz of water

(In regards to your calories I would shoot them up too much initially, I'd aim for another 300 spread over your 6 daily meals, so this is how it could be done.

5g Protein, 5g Carbs, 1g fat, 49 calories per meal more.

5g Carbs, 3-4g Fats, 47-56 calories approx more per meal.

The exception being that last meal with the Chicken, Beans and Potato in, as I think that's about a good size anyway, so no need initially for an increase.

Once you've been eating like that for about 1-2 weeks, add another 300, from either method, whichever you think appropriate. Once you're at around 2,100 calories, which should be better, and allows for some exercise too.)