Am I eating enought?

[milly]

Daily eating:

7 a.m.Porridge/oats, coffee (no sugar)
9a.m. 8 w/meal crackers with vegemite (an Ozzie thing)
11.am. tuna with veg
2 p.m. banana
4.p.m. weight watchers yoghurt
6p.m. tuna/chicken with veg
8p.m. greek yoghurt with blackberries

Exercise:
Weights
Zumba
Weights
Off
Zumba
Weights
Off

On weight days I do them @ 9am
Cardio days @ 6 p.m.

I feel as though I am not eating enough or it's crap to promote fat loss. Advice?

[feelin-great]

I tried vegemite when I was in Australia - eeeeewwww! I will never understand how that is so popular Glad I tried it though

[milly]

Never, ever have vegemite spread thickly, as it can taste yuck! but I guess when you grown up with something.......?

[Boss Man]

Daily eating:
7 a.m.Porridge/oats, coffee (no sugar)

(Have more Protein here, like Eggs, Turkey, Chicken Ham etc)

9a.m. 8 w/meal crackers with vegemite (an Ozzie thing)

(Same hing here, it's too low.)

11.am. tuna with veg

(Limit Tuna to 2-3 times a week, because of the Heavy Metal content. Too much prolonged exposure to levels of heavy Metals that cannot be adequately chelated, can cause toxic buildup and problems for things like the Nervous system. Tuna is quite high for Metal content. The body can use things like Vitaminc C and the Amino Acid Tryptophan to Chelate metals, but whether supplemental C and / or Tryptophan would have enough impact on regular Tuna Metal intake I can't say.

You have other Protein options to replace Tuna with, like chicken and Turkey as examples.)

2 p.m. banana

(More Protein needed her too. Chicken, Turkey, a bit of Low Fat Cheese as examples. If you have Cheese, cut the Banana down to a medium sized or small one, not Large, as Cheese has Carbs in it.)

4.p.m. weight watchers yoghurt

(I'd have more Protein here too, or increase the calorie content from things like Nuts, Peanuts, Flaxseed etc, by adding more healthy Fats in)

6p.m. tuna/chicken with veg

(Stick to Chicken)

8p.m. greek yoghurt with blackberries

(Seems okay, but eat the Blackberries first, thne have the Yoghurt about 10-15 minutes later to increase Fruit digestion potential)

[milly]

Thank you

The importance of having more protein with workouts, is to promote muscle growth and not muscle waste?

Just not quite sure on protein benefits and how the body should have it and what it does with it?

[Boss Man]

Protein is a combination of many Amino Acids, around 20 in total.

Soem are essential, which means the body must have them.

Of these, the Branch Chain Amino Aicds, (BCAA's), are the ones chiefly responsible for muscle growth.

The body uses enzymes called Proteases, to break protein down into constituent parts ready for use.

The body can then use the Amino Acids, to preserve muscle, assist with Nervous activity, Seratonin releases, healing processes and many other things.

With Essential Amino Acid of which there are 8, humans would ultimately die.

Tha't a synopsis of Protein in brief.

In relation ot protein and workouts, having Protein after workouts, helps encourage good growth and or repair of muscle.

[milly]

What's the calories of your diet? It seems really low for calories and protein. I think you're getting enough carbs for energy but you definitely need more protein. What is your goals with this diet anyway? Are you bulking up, toning or losing weight?

Not sure what the calories would be (probably not enough)

I have dropped 3 clothes sizes from an Aussie 14 to an 8. I am committed to exercise schedule as previously posted, the muscle definition is noticeable now. It has been a committed 12 months to get to this point, and I want to make sure that diet gives me energy to continue with the workouts (which I tend to lack at times now) and I don't "waste" muscle as I feel as though I am fitter than I have been for many years. Would appreciate any advice.

[Boss Man]

Take 10g Carbs out of every meal, thne switch them for approximately the same amount of Fat. This will create a small Carb deficeit, which Fat will fulfill, but by maintaining calories, you should not catabolise Muscle.

This is not reccomended more than once in opinion. As doing this too often, will eventually make it harder for you to regulate Bloodsugar and fuel the Brain.

[milly]

[quote="Boss Man"]Take 10g Carbs out of every meal, thne switch them for approximately the same amount of Fat. This will create a small Carb deficeit, which Fat will fulfill, but by maintaining calories, you should not catabolise Muscle.

Sorry to be a pain..but not quite getting it.

What will this do, what is the aim?

[milly]

But for what reason, what will this do?

[cassiegose]

But for what reason, what will this do?

Looking at the diet you posted back on May 3rd it was quite high in carbs and low in fats. I believe bossman was suggesting you take out some of those carbs and replace them with fats to balance out your diet a bit.

[Boss Man]

I was actually posting it for the following reason Milly.

You remove some Carbs from your meals and replace them with the same amount of calories from Fat.

The body will then have insufficient Carbs to scavenge for energy, so it should recruit Fat, as Fat is a secondary energy source.

However, as you're keeping calories the same, just altering where they come from to some extent, you shouldn't sacrifice muscle, because you're altering the amount of Carbs and Fat you eat, but not the amount of calories. Well not to any great extent.