Help with my Diet?

SydneySkippy

Hi all,
Just hoping someone can help me out here. I enjoy my fitness and go to the gym at least 5/6 days a week. Generally I do 2 Spin Classes, 2 Pump classes and one 7km run.
I'm female and currently 65 Kg (was 62 prior to Christmas ) and 5 foot 8. I'm a size 10 but frustrated with my diet. Not sure if I'm doing the right things (for my activity levels) and also want to know if I'm eating at the right times.

I don't eat before my workouts (usually do them at 6am) and then I will eat 200g of cottage cheese approx 2 hours later. Then at approx. 10am I will have an apple, followed by raw coleslaw (ie. no dressing...just raw cabbage and carrotts etc), a small tin of tuna, and some sprouts, followed by a snack pack of fruit and nuts and a weight watchers yoghurt. Will have an orange then at approx 3pm and veggies and fish/meat for dinner. I also drink 2 litres of water a day. Now for all that, I miss my carbs and I'm really not sure how much I should be having for the level of exercise I am doing. I live in Sydney (as the name suggests ;o) and a lot of the instructors here are very anti-carbs so I'm confused as to when/how much I should include in my diet! I'm a sugar fiend too and must admit, at the weekend I'll eat choccies and sweets (maybe that's why i can't shift the extra few kilos). I wonder if I'm craving them because I'm so strict on myself during the week? I can be so disciplined monday to Friday but then it goes out the window at the weekend and I wonder why I'm not in better shape for all that I'm busting a gut doing!! I think I push myself in the gym (e.g in Body pump, Pump 10Kg for arm track, 23kg for squats, 13kg for back track) and I always work up a fair sweat in spin.
If you are still reading, I appreciate it and would be very grateful for any advice at all!
Cheers!

unreggd

Seems like you're eating too little

The only meal you have is dinner, the rest I would consider as snacks

Personally, I wouldnt advise working out on an empty stomach

Yes, its the idea that in this situation you will be burning fat, but it's not necessary as long as your overall intake has a slight deficit

Your deficit should only be about 15% of your total calories so you'll have a steady fat loss
Otherwise, you'll lose a bit fast, but then your body will hold onto fat


I don't eat before my workouts (usually do them at 6am)
Have a bowl of porridge in the morning. The energy will help you get more out of your workouts, which should lead to a higher metabolism increase = more fat loss

then I will eat 200g of cottage cheese approx 2 hours later.
Maybe have this with some wholegrain bread. Avocado is a good spread to use, good source of healthy fats

Then at approx. 10am I will have an apple, followed by raw coleslaw (ie. no dressing...just raw cabbage and carrotts etc), a small tin of tuna, and some sprouts
Maybe try some Chicken and mixed veg [carrots, broccoli, cauliflower]
or a Tuna salad
Also, maybe have a small portion of wholegrain carbs [brown rice, wholewheat pasta]

followed by a snack pack of fruit and nuts and a weight watchers yogurt
Try a bowl of fruit instead. the yogurts aren't great, so I'd ditch them

Will have an orange then at approx 3pm

veggies and fish/meat for dinner


A more balanced diet should help control your sugar cravings
But do try to be reasonable at the weekend

What i do is eat healthy Mon - Fri, on Sat I have any meal I want for dinner, then on Sunday I'll have any desert I want

SydneySkippy

Thanks so much for your response...I apprciate it!!! I'll give your suggestions a go and will let you know how I progress.
SydneySkippy

unreggd

How long have you been doin your current workout?

You prob just need to shake things up

I'd recommend other cardio classes over the spin class

Do you have any that are boxing / Martial Arts based? I find them to be a lot tougher than Spinning

Do you only do classes and your run, or do you have a program too?