Mybell's Journel - a journey to a new me

[mybell]

I'm hoping that if I start posting my food and WO's I could get some feedback to help me reach my goals.

I'm starting fresh today, so if you need history just let me know.

4:30 am
30 min walk with the Dog

6:00 am
5 egg whites
1/4 dry oatmeal
1/2 tbsp natural PB

9:30 am
1/2 c. salmon mixed with
1/4 c. each red and green peppers
and 1 tomato
1/2 tbsp Udo oil
1/2 nectarine

12:30 pm
2 lean chicken bites (14 grs protein, 2.5 grfat, 0 carbs 100 cals)
1/4 c. dry oatmeal
1/2 tbsp. natural PB
more veggies as above with
udo oil

3:30 pm
2 bites of cheesecake (suprise office bday party)
1/4c chicken grilled mixed
with more veggies as above with Udo oil
1 tbsp sunflower seeds

6:30 pm
1/2 c. pasta ww
1/2 c. lean ground beef
1/4 c. healthy choice tomato sauce
1/2 tbsp udo oil
3c. green salad with vingrette dressing

9:00pm very snacky mood
2oz beef jerky
1/2 nectarine
1/4c. almonds
(took a bite of a macaroon and threw the rest down the garbarator)

No workout tonight, too tired and resting up for a full day tomorrow.



Does this seem like too much food for a female

i'm 5feet 6 inches weigh between 160 - 155. my bodyfat stats are below. I'm not concerned so much what I weigh as much as I'd like to get to 18% bf.

thank you so much.

[NutMeg]

No, it doesn't sound like too much food, but what's the exact calorie count? And Tuf posted something recently about fats in the first meal (the pb) isn't a good idea. What are your goals nutritionally? like pcf ratios and such.

Oh, and I'd almost recommend taking it easy at the gym today if you're training with Monica tomorrow...

[mybell]

I'm trying to stick to this breakdown

Per meal Per day grams
29gr pr. (29 x 5 or 7meals = 90 to 126 gr per day)
31gr carbs (155 - 217 )
6gr fat (30- 42)

total calories around 1470 - 2058 per day, depending on if I workout or not, weekend or not.
I'm eating between 5 and 7 meals a day (including my PWO shake)

as for the workout tonight, I'm going to have to do something to help burn up the nervous energy. But maybe you are right, maybe I should do a run tonight instead of lifting. Good idea. thanks.

[mybell]

August 9, 2004

4:15 am
1/2 s. Whey Protein
1/2 c. skim milk
1 tbsp sun flower seeds

30 min walk the dog
30 min yoga - lower body + stretch

6:00 am
5 egg whites
1/4 c. dry oatmeal
1/2 tsp nat. P.B.

9:30 am
1/2 c. chicken
1/4 each red and green peppers
1 small tomato
1/2 tbsp Udo Oil + 1 tbsp light Italian dressing
6 strawberries

1:00 pm
1/2 c. tuna
1/2 tbsp Udo Oil + 1 tbsp relish
1/4 each red and green peppers
1/2 c. chick peas


4:00pm
1/4c. chicken
1/2c brocoli
1/4c black beans
10 almonds

6:30
3/4 hamburger patty
3/4 bun
1 c. green beans

9:30
1/2 c. cottage cheese
1/2 c. carmel flavoured tofu
1 tbsp natural P.B
blended and split in half.

Cardio today at 8:30 pm.
Run 30 mins
10 min warm up at 5.1
3 sets of 1 min at 5, 5.2, 5.4, 5.6, 5.8, 6, 6.2 mph.

Felt like I had a really good day. no real cravings or urges to eat anything that wasn't planned for.

Can't say that I really liked my 9:30 snack. But I need alternatives to chicken and tuna.




workout
planning a run 35 - 40 mins.

[mybell]

August 10th

4:30 am
1/2 s. Whey protein
1/2c. S. Milk
10 almonds

30 mins walk the dog

5:45 am
1/4c. dry oatmeal, with cinnamon
1/2c. chicken
20 almonds (breakfast was eaten on the run)

9:15 am
cottage cheese and tofu mix from
yesterday
1 oz beef jerky
1 c. cucumbers

12:30 pm
2c. spinach with tomato and raspberry vinagret
1/2 tbsp Udo Oil
1/2c tuna
1/2 nectarine

3:15pm
1/3c. diced chicken
1/3c. black beans
1/3c brocoli
1/2c green beans
mixed with salsa and 1/2 tbsp Udo oil

6:30pm
1 chicken breast
1/4 potato
7 pieces asparagus
2c green salad
2 tbsp sunflower seeds
1 tbsp rasp. vinagerett

9:00
protein shake after workout

9:30 bed

workout
bicep alt.curls 15 lbs 3 x 25
con curls 11 lbs 3 x 20
angled curls 11 lbs 3 x 20

Triceps skull crushers 20 lbs 3 x 25
kickbacks 15 lbs 3 x 20
overhead press 20 lbs 3 x 25







I have also started to do affirmations, positive health and body image work.

[bombflower]

Hey mybell. You said you would like some help with your diet in another thread, so I decided to come over and give you a little help/advice and whatnot on it. You could also talk to Venom. He helped me out with my diet really well. You can check the posts from him in my journal if you would like [img]/forum/images/graemlins/smile.gif[/img]

[ QUOTE ]
August 10th

4:30 am
1/2 s. Whey protein
1/2c. S. Milk
10 almonds
<font color="red">The protein looks good here, but you need to drop the almonds. Fats in the morn. for your first meal are a no-no by many. They slow down absorption of all the other foods. Try 1/2 cup of oats (cooked in water) and change that 1/2 scoop of protein to a whole scoop. You def. need more calories here, IMO. Add some vitamin c and a multi-vit. here too. </font>

30 mins walk the dog

5:45 am
1/4c. dry oatmeal, with cinnamon
1/2c. chicken
20 almonds (breakfast was eaten on the run)
<font color="red">Looks good, but try another fat source other than almonds. You should get more Omega 3's than Omega 6's in you diet, from what I have read around the site and have been told. Try some flax oil. You can get it for about $5.00 a bottle at Wal-Mart. </font>

9:15 am
cottage cheese and tofu mix from
yesterday
1 oz beef jerky
1 c. cucumbers
<font color="red">I'm not sure about the cottage cheese/tofu stuff, but perhaps you can get a different protein source in here such as tuna or extra lean red meat. Drop the jerky if it's store bought because that stuff is full of sodium. You won't need it if you add a meat in here. Also, add some flax oil here as well. </font>

12:30 pm
2c. spinach with tomato and raspberry vinagret
1/2 tbsp Udo Oil
1/2c tuna
1/2 nectarine
<font color="red">This looks good [img]/forum/images/graemlins/smile.gif[/img]. Not sure about the fruit though. I't working on cutting so I try to avoid it because of the fructose and carbs. Also, I am not sure if you should be having it when you're having UDO's. </font>

3:15pm
1/3c. diced chicken
1/3c. black beans
1/3c brocoli
1/2c green beans
mixed with salsa and 1/2 tbsp Udo oil
<font color="red">This looks good, but maybe drop the black beans and add some flax oil for some good fats. </font>

I have also started to do affirmations, positive health and body image work.

[/ QUOTE ]

It looks like you need more meals. Is 3:15 your last meal? If so, change it to cottage cheese, natty pb, and some greens and vitamin c. Also, where are your supps.? Are you utilizing the information in the Window of Opportunity article? Are you taking vitamins? You should also track your food intake and ratios with http://www.fitday.com so that you know exactly what you're getting and where to change stuff. Think about adding more calories. Right now, it looks like you're not getting many.

Hopefully I have helped you out some [img]/forum/images/graemlins/smile.gif[/img]

[mybell]

Thanks Bombflower, I do take vitamins, just haven't put them in my journal. And no, I deffinately eat after 3:15!!! Goodness, I wouldn't be able to function if I didn't eat. I've added in the rest of the day if you want to take a look.

Heres what Udo oil has in it.
Serving size: One Tablespoon (1/2 oz.)
Servings per bottle: 17 in 8.5 oz. bottle, 34 in 17 oz. bottle
Calories: 135
Total Fat: 14.5 gm
Saturated Fat: 1.5 gm
Polyunsaturated Fat: 10 gm
Omega-3 fatty acids: 6.4 gm
Omega-6 fatty acids: 3.2 gm
Monounsaturated Fat: 3 gm
Omega-9 fatty acids: 3 gm
Medium Chain Triglycerides: 231 mg

I take this in place of flax oil.

my 4:30 snakc is right before I take the dog for a walk, it's not to be a real meal. There is no way ever I'm going to make myself a meal (waking up at 4am then, before walking the dog.) It's to keep the hunger at bay and to start up metabolism. If the almonds aren't a good choice I'll drop them. I was getting tired of having Udo oil at every meal.

Trying to change up my meals was the reasoning behind the cottage cheese. I've been eating chicken and tuna at every meal for a few weeks. Thought I should try something different.

Why not have fruit and Udos at the same time?
I'm trying to make sure I get protein/carbs/fats at each meal. Is this wrong?

Again, with the black beans, trying to change up the carbs, they are a good source of vits, carbs and protein. What's the bad side of them?

[mybell]

August 11

5:45 am
5 egg whites
1/4 dry oatmeal
1 tbsp almond butter
multi v
Evening Primrose Oil (for PMS)

9:00 am
1/2 tuna
20 almonds (good/bad?)
17 cherries
1c cucumbers
vit c + e
b complex

12:00
2c. salad
1/3 c.chicken
1/3 c. chick peas
1/2 tbsp Udo Oil
1 tbsp rasp Vingrett

3:00
1/2 brown rice
1 c brocoli
1/2 pork
1/2 tbsp Udo Oil
Vit c + E
EPRO

6:00 (planning)
chicken
veggies

9:00 (post workout ?)

[bombflower]

[ QUOTE ]
Thanks Bombflower, I do take vitamins, just haven't put them in my journal. And no, I deffinately eat after 3:15!!! Goodness, I wouldn't be able to function if I didn't eat. I've added in the rest of the day if you want to take a look.
<font color="red">Ah, okay. That's what I figured. I'll check those out [img]/forum/images/graemlins/wink.gif[/img] </font>

Heres what Udo oil has in it.
Serving size: One Tablespoon (1/2 oz.)
Servings per bottle: 17 in 8.5 oz. bottle, 34 in 17 oz. bottle
Calories: 135
Total Fat: 14.5 gm
Saturated Fat: 1.5 gm
Polyunsaturated Fat: 10 gm
Omega-3 fatty acids: 6.4 gm
Omega-6 fatty acids: 3.2 gm
Monounsaturated Fat: 3 gm
Omega-9 fatty acids: 3 gm
Medium Chain Triglycerides: 231 mg

I take this in place of flax oil.
<font color="red">Okay [img]/forum/images/graemlins/smile.gif[/img] </font>

my 4:30 snakc is right before I take the dog for a walk, it's not to be a real meal. There is no way ever I'm going to make myself a meal (waking up at 4am then, before walking the dog.) It's to keep the hunger at bay and to start up metabolism. If the almonds aren't a good choice I'll drop them. I was getting tired of having Udo oil at every meal.
<font color="red">Almonds are good but maybe try and have those once a day as a fat source. </font>

Trying to change up my meals was the reasoning behind the cottage cheese. I've been eating chicken and tuna at every meal for a few weeks. Thought I should try something different.
<font color="red">Venom said it best:</font>
[ QUOTE ]

Stick with basic foods; don’t change it up too much. Variety causes one to eat more, which is in accordance with the sensory specific satiety theory.


[/ QUOTE ]
<font color="red">He also gave me a link to this article that has to do with that: An Investigation of the Dual-Centered, Glucostatic, Glycogenostatic, Thermostatic, & Sensory-Specific Satiety Hypotheses as Applied to the Manipulation of the Satiety Mechanism: A Research Initiative </font>

Why not have fruit and Udos at the same time?
I'm trying to make sure I get protein/carbs/fats at each meal. Is this wrong?
<font color="red">You want to try and have green, fiborous carbs (namely veggies) with fats (Venom mentioned that tip to me in my journal). I think it has something to do with absorption if I remember correctly... I'll have to go back and re-read what he posted. </font>

Again, with the black beans, trying to change up the carbs, they are a good source of vits, carbs and protein. What's the bad side of them?
<font color="red">I've always heard that green vegs. are usually better, which is what I try and stick to... I'll quote Venom again [img]/forum/images/graemlins/smirk.gif[/img]
[ QUOTE ]

Exactly, and I always include fiber in each meal. Carbohydrates are usually rich in this--especially if you are having low Gi kinds such as oatmeal--so its only necessary to add greens to obtain your fiber with your higher fat, lower carbohydrate meals. Plus, its good to have a variety of sources for fiber, as discussed in the nutrition section.


[/ QUOTE ]
</font>



[/ QUOTE ]

[mybell]

Great response and fast too! Thanks. Yes, I deffinately think having almonds once a day is a good idea, the problem is.. they are my weakness. I love almonds. will cut back on these.

This diet stuff is hard.. think I'm going to go get a bag of potato chips and forget all about it... [img]/forum/images/graemlins/wink.gif[/img]