Weight Loss Advice?

Wonkaa

Hi all,
I read the stickies at the top of this forum (very informative, thanks). I'd really appreciate if I could get some feedback on my plan for the next 10 weeks.

First off - I'm female, 27, 65kgs and 5'5" at 31% bodyfat. I'm looking to drop to 22% bodyfat, which by my calculations means dropping to about 58kg, as long as I don't lose too much muscle.

Here's an average day from my new diet (pasted from fitday):
Food Name Servings Serving Size Cals Fat Carb Prot
Nutrific Oatmeal Flakes 47 1 11 1
Blueberries, frozen, unsweetened 26 0 6 0
Honey 16 0 4 0
Orange, raw 62 0 15 1
Tea, NS as to type, unsweetened 2 0 1 0
Broccoli, cooked, boiled, drained, without salt 39 0 7 4
Spinach, raw 3 0 1 0
Tomatoes, raw 10 0 2 0
Tuna, canned, oil pack 152 6 0 22
Mexican style beef stew, no potatoes, with chili peppers, tomato-based sauce (mixture) (Carne guisada con chile) 384 13 21 45
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat 86 0 12 8
Milk, NFS 25 1 2 2
Milk, cow's, fluid, lowfat, NS as to percent fat 109 3 12 8
Beans, snap, green, cooked, boiled, drained, without salt 66 1 15 4
Chicken, breast, with or without bone, roasted, skin not eaten 123 3 0 23
Kiwi fruit, raw 46 0 11 1
Egg, whole, poached 74 5 1 6
Flaxseed oil 240 27 0 0
Protein supplement, powdered 145 1 11 21
Totals 1655 63 132 148


I hope that came out. I end up with about 40% protein, 34% fat and 26% carbs, with a 800 cal deficit per day.

My exercise plan is as follows:
2x 2hr low-intensity cycle per week
2x 40 mins callanetics/pilates per week.

Thanks for taking the time to read this!

Wonkaa

daveirl

This post has been deleted.

rubadub

daveirl wrote:

This post has been deleted.

Possibly, but that is if the portion size is up to scratch. I used to aim for 1500-1800 per day, knowing I would end up around 2000kcal.

Nutrific Oatmeal Flakes 47

Does this mean you eat 47kcal worth of oats? That is about 12-15grams of oats, maybe 3 teaspoons.

Maybe this is what you are eating, but just be careful with quoted "portion sizes", they usually wouldnt satisfy an infant, and are put on packs by marketing people trying to make it look low calorie.

Wonkaa

(oops, I posted this under my bf's username last night! Fixed now.)

Ehhh I don't know if the portion sizes on fitday are right. I said I use one-third of a cup of oatmeal for brekkie.

In case my above post is confusing, here's a breakdown of what I had today, meal-by-meal:

Breakfast
One-third of a cup of porridge with skimmed milk, blueberries, dash of honey and some vanilla protein powder.

11 o'clock
1 kiwi
1 orange

Lunch
125g tin of tuna with salad (broccoli, spinach, cherry tomatoes, almond flakes, sesame seeds)

4 o'clock
Handful of almonds

Dinner
Fist-sized blob of homemade chile con carne with 1 cup of green beans and sugar snap peas.
1/2 glass of low-fat milk.

9pm
Poached egg

Over the course of the day I take a few Udos Oil capsules.

I know the deficit is high but I want to lose about 15lbs in 10 weeks. I read that to lose 2lbs in a week you have to have a deficit of 7,000 calories. I'm aiming for a deficit of 800 cals per day (5,600 per week) and the cardio will take care of the rest. Well, I'm AIMing for 2lbs a week, but I probably won't quite get there. But over the 10 weeks I should (I hope!) be able to reach my goal.

... right?

Please help, I read all the info in the stickies at the top but I just want to make sure I'm on the right track. I used to drink over a litre of full-fat milk every day but when I went on fitday I realised that this was accounting for a large lump of my calorie intake so I've changed that. I also cut out carbs altogether, with the exception of my morning porridge and any carbs from fruit and veg.

rubadub

Wonkaa wrote:

Ehhh I don't know if the portion sizes on fitday are right. I said I use one-third of a cup of oatmeal for brekkie.

I have always hated all american measurement systems. A cup is a defined value in the US, 237ml, this is pretty small, so 1/3 of a cup is 79ml,

If you get (rob!) a shot glass from a pub it is 35.5ml, so 2 of these heaped is about 79ml. This is a very small amount, thats why I questioned it.

I prefer weighing everything, 1 brand of oats can weigh more per volume than another.

ali.c

hi, i just use a measuring jug, i have a conversion chart from fluid ozs to cups for fitday stuck on my fridge at home. But i cup i think is the equivalent of 8 fluid ozs.
Your deficit is still quite high, esp as you from the sounds of it you have not included your excercise output in your kcals calculation.
It sounds like your on the right track though, so maybe give it a week and see how it goes?

rubadub

ali.c wrote:

But i cup i think is the equivalent of 8 fluid ozs.

More reasons I hate the US measurement systems...

There are UK fluid oz, and american fluid oz. I presume fitday is US. The fluid oz measurements are pretty similar. American gallons are a good bit less than UK ones. The fluid oz definition is different for both too, i.e. the fraction of gallon to fluid oz. And then there is the "rounded" fluid oz. Japan, Canada, Oz & NZ might have another definitions too.

And american companies seem to all quote values in measurements. So they might say 100kcal per ounce, whereas per 100g gives you a % straight off for a better comparison.

Use grams & litres whenever you can!

iascanmore

How did you get that table from fitday - I've just done mine for today and I'm pretty shocked - would like to start a similar thread.

Thanks