Critique My Fitness Diet

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Stats:
Female
11 stone
5"7

I do weight training 3 times a week, and spinning twice. Relax on the weekends.

Aim: To lower my bodyfat to the best it can be (It's approx 19% now).


Here is a typical day's diet on a training day.

Breakfast - 10pm
Eggs x 2 or Smoothie (berries, kiwi, greek yohurt + spirulina).

Lunch - 1pm
Ciabatta with pesto, chicken, lettuce and brie cheese.

Snack - 4pm
Raw cashews x 5

Dinner - 7pm
Meatballs with a homemade tomato sauce and spinach or Chicken with veg.

Snack - 10pm
Protein shake

Minimum 2 litres of water per day + 1 coffee with milk, omega 3 capsules + multivitamin.

Lunch is the hardest as I work in an office and everyone heads off to get a sandwich. I was wondering if it would be worth my while buying a george foreman and grilling a breast of chicken with veg?

Thanks.

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Any opinion appreciated.

Stench Blossoms

How did you calculate the 19% bf? If that's correct then just keep up the good work.

Have you worked out how many calories you require and how many you are eating? Doesn't look like you are eating that many.

I'd ditch the Ciabatta and go for a salad instead.

thegreatiam

Heat_Wave wrote: »

Stats:


Lunch is the hardest as I work in an office and everyone heads off to get a sandwich. I was wondering if it would be worth my while buying a george foreman and grilling a breast of chicken with veg?

Thanks.

you can grill it at home and bring it in with a salad.

Heat_Wave

Stench Blossoms wrote: »

How did you calculate the 19% bf? If that's correct then just keep up the good work.

Have you worked out how many calories you require and how many you are eating? Doesn't look like you are eating that many.

I'd ditch the Ciabatta and go for a salad instead.

Thanks for the reply.

I got my BF tested with a callipers by a trainer. I haven't calculated the amount of cals I require. I must do that now actually, I never even thought of it - I just assumed I was eating enough.

Any ideas on a salad? Most of the salads in the deli are full of mayonnaise.

Stench Blossoms

Heat_Wave wrote: »

Any ideas on a salad? Most of the salads in the deli are full of mayonnaise.

Make your own

Chicken or
Salmon or
Steak

Rocket and/or
Spinach and/or
Gem

Tomato and/or
Cucumber and/or
Peppers and/or

etc etc

Optional extras : humous.

Baddabing baddaboom. You got yourself a salad.

Heat_Wave

Stench Blossoms wrote: »

Make your own

Chicken or
Salmon or
Steak

Rocket and/or
Spinach and/or
Gem

Tomato and/or
Cucumber and/or
Peppers and/or

etc etc

Optional extras : humous.

Baddabing baddaboom. You got yourself a salad.

Never thought of humous, I LOVE humous!

My daily calorie requirement is 2,229.

Thanks for your help

thegreatiam

also nothing wrong with mayonnaise, it helps fulfill your daily fat requirements. just make sure to correctly count the calories and macros

Also, at 19% BF you wouldnt want to be cutting much more.
http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/
even female professional athletes are usually around 15-17%

Stench Blossoms

thegreatiam wrote: »

also nothing wrong with mayonnaise, it helps fulfill your daily fat requirements. just make sure to correctly count the calories and macros

Also, at 19% BF you wouldnt want to be cutting much more.
http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/
even female professional athletes are usually around 15-17%

Yeh I was mentally shouting 'B!TCH' at my computer when she said 19%

Keep up the good work OP

thegreatiam

Stench Blossoms wrote: »

Yeh I was mentally shouting 'B!TCH' at my computer when she said 19%

Keep up the good work OP

then you probably don't want to know what I was thinking

syklops

thegreatiam wrote: »

then you probably don't want to know what I was thinking

Or me.

draiochtanois

This post has been deleted.

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Stench Blossoms wrote: »

I was mentally shouting 'B!TCH' at my computer when she said 19%

thegreatiam wrote: »

then you probably don't want to know what I was thinking

syklops wrote: »

Or me.

Ouch! :P

When I was 16/17 years old I was almost 13 stone and my body fat would have been sky high. Bullied terribly too. When I left school I worked my ass off in the gym to prove all the bullies wrong. As I said I am now 11 stone and it has turned into a bit of an obsession but an enjoyable one!

draiochtanois wrote: »

This post has been deleted.

I weigh pasta/rice before cooking - about 50g

I'd have a chinese most weekends, but I try to avoid any sugary foods. I only drink once every 6/7 weeks.