Embarking on a food plan

Bananaleaf

Hi

I've been going to fitness classes (I need the motivation of a class to get going) for the past 2 yrs and have gotten great results. I lost about 2.5stone and feel that I am at a healthy weight for my height/age.

What I'm trying to do now is flatten my middle. It's not huge or anything but as is usually the case, it seems like its the last place to get smaller. I'm not looking for definition or anything, just would like it to be flat. Some of this is down to poor posture and I am trying to work on that separately.

I've a feeling that diet is the problem - What I'd like to do is post a sample days food from a food plan I am drafting for myself and get some feedback on it.

Breakfast (7am): Scrambled eggs (1 - 1.5 eggs), Green Smoothie (Spinach, Spirulina, cucumber, apple, ginger, celery, pineapple)

Morning snack (10am): Apple or a portion of one of these bars http://www.boards.ie/vbulletin/showthread.php?t=2055992322 the muffinn recipe from a while back - I was thinking of cutting bars into 3rds for mid morning snacks

Lunch (1pm): Either protein (chicken or salmon) with salad or as the days get colder a home made chicken soup with wild rice.

Afternoon snack (3pm): Mandarin and nuts/seeds

Dinner (6:30pm): This will differ but will always be a combination of protein carbs and veg. I try to proportion 1/4 meat, 1/4 carbs and 2/4 veg or 2/4 meat 1/4 carbs and 1/4 veg. Carbs would consist of mashed potatoes or maybe home made oven cooked chips made from half and half potato and sweet potato.

I will then have my fitness class at 7:30 most nights. My training centre offers classes Mon - Sat but realistically I would say that most weeks I will make 4 of those classes.

I may have a smoothie when I get home - I read a recipe for one with Protein Powder, banana and blueberry which I think is meant to be good for after workouts? So maybe would have that at 9pm if I felt I needed it, but would be aiming to get to bed by 11pm each night too, so not sure if that is a good idea or not.

I can give more info if needed I just don't want to ramble on too much and have this post so long that nobody reads it.

I added times in because I believe it is important not to go too long without food in order to stave off sugar cravings.

My stats if needed are: Age 31, Height 5ft 2in, Weight 52kg. I don't drink or smoke. I do drink coffee but will be giving it up bar maybe one cup in the mornings

Just looking to flatten the waist area/tone I do not want to lose weight if that makes sense.

Does this plan seem okay or is it too much/too little of certain things?

Thanks so much for reading.

Alf Veedersane

Seems alright.

Have you used MyFitnessPal to get a handle on that?

Bananaleaf

Alf Veedersane wrote: »

Seems alright.

Have you used MyFitnessPal to get a handle on that?

I have just downloaded the app to my phone this minute. I'm spending the whole of today trying to get it right and checking with others who would know better than me before I start anything.

I did use Livestrong before and I didn't really feel that it counted up weights or calories very well - I always felt that I was guessing but what I definitely did like about the app was that I would see my calorie quota for the day rising and rising and I would be there calculating how many squares of chocolate I was allowed without going over, so that was good.

So I'm getting to grips with MyFitnessPal and I also bought a digital scales that has a tare weight function to make it easier for me to weigh and calculate foods.

Thank you so much for your reply

Alf Veedersane

I wouldn't bother with the part of it that calculaytes calories burned during exercise. Most of those overestimate calories burned.

Assuming you've an office/desk job, yoou're probably looking at about 1300-1400 a day to maintain so anything below that will help drop shed fat.

MFP will take a little bit of time initially but when you have a lot of the foods you eat regularly in there, it's quick and easy. It will show up what you're eating annd the breakdown. I think of it as an educational tool as much as anything else. People usually have no idea what they're eating, in terms of calories and carbs/protein/fat until they use it.

Bananaleaf

Alf Veedersane wrote: »

I wouldn't bother with the part of it that calculaytes calories burned during exercise. Most of those overestimate calories burned.

Assuming you've an office/desk job, yoou're probably looking at about 1300-1400 a day to maintain so anything below that will help drop shed fat.

MFP will take a little bit of time initially but when you have a lot of the foods you eat regularly in there, it's quick and easy. It will show up what you're eating annd the breakdown. I think of it as an educational tool as much as anything else. People usually have no idea what they're eating, in terms of calories and carbs/protein/fat until they use it.

Yes, it's true that it is educational too. I got a nutrition book from the library that I am reading too just to educate myself as much as I can without getting lost in the science.

I'm a teacher so it is more sedentary than a lot of jobs, but not always sitting down at the desk not moving either (despite the media claims :P )

Macy0161

If you're doing MFP it on the phone, the scanner function can speed it up. Not all the time (as it's not always right, or gives a portion rather than 100g), but I always try that first before a manual search or a manual entry.

Also, only really started using the recipe functions in the last month or so - it's great if you've a few staple recipe's that you just tweak ingredients (or even for reminding yourself of the recipe)!

GiftofGab

Bananaleaf wrote: »

Hi

I've been going to fitness classes (I need the motivation of a class to get going) for the past 2 yrs and have gotten great results. I lost about 2.5stone and feel that I am at a healthy weight for my height/age.

What I'm trying to do now is flatten my middle. It's not huge or anything but as is usually the case, it seems like its the last place to get smaller. I'm not looking for definition or anything, just would like it to be flat. Some of this is down to poor posture and I am trying to work on that separately.

I've a feeling that diet is the problem - What I'd like to do is post a sample days food from a food plan I am drafting for myself and get some feedback on it.

Breakfast (7am): Scrambled eggs (1 - 1.5 eggs), Green Smoothie (Spinach, Spirulina, cucumber, apple, ginger, celery, pineapple)

Morning snack (10am): Apple or a portion of one of these bars http://www.boards.ie/vbulletin/showthread.php?t=2055992322 the muffinn recipe from a while back - I was thinking of cutting bars into 3rds for mid morning snacks

Lunch (1pm): Either protein (chicken or salmon) with salad or as the days get colder a home made chicken soup with wild rice.

Afternoon snack (3pm): Mandarin and nuts/seeds

Dinner (6:30pm): This will differ but will always be a combination of protein carbs and veg. I try to proportion 1/4 meat, 1/4 carbs and 2/4 veg or 2/4 meat 1/4 carbs and 1/4 veg. Carbs would consist of mashed potatoes or maybe home made oven cooked chips made from half and half potato and sweet potato.

I will then have my fitness class at 7:30 most nights. My training centre offers classes Mon - Sat but realistically I would say that most weeks I will make 4 of those classes.

I may have a smoothie when I get home - I read a recipe for one with Protein Powder, banana and blueberry which I think is meant to be good for after workouts? So maybe would have that at 9pm if I felt I needed it, but would be aiming to get to bed by 11pm each night too, so not sure if that is a good idea or not.

I can give more info if needed I just don't want to ramble on too much and have this post so long that nobody reads it.

I added times in because I believe it is important not to go too long without food in order to stave off sugar cravings.

My stats if needed are: Age 31, Height 5ft 2in, Weight 52kg. I don't drink or smoke. I do drink coffee but will be giving it up bar maybe one cup in the mornings

Just looking to flatten the waist area/tone I do not want to lose weight if that makes sense.

Does this plan seem okay or is it too much/too little of certain things?

Thanks so much for reading.

Well done. It looks like you are doing great.

Just a small tip. I used to go out with an dietician. She used to tell me that the best and easiest way to get your calories in was through liquidised food or a smoothie. She used to give it to patients with eating disorders or will low weight as it was the quickest and best way increase their weight. Now the opposite can be true to people losing weight as the act of physically eating food is more filling and satisfying and it slows down your calorie intake.

Now there is absolutely nothing wrong with drinking a smoothie. Drink them all you want. But if you fell yourself feeling more hungry maybe try eating the ingredients instead of drinking them.

Xenophile

I know that this is an old thread but I feel that I must put the following on record.

Taking the optimum recommended amount of Spirulina i.e. 16 quantity 500mg. tablets per day has led to hives, skin rash, and severe itchiness.

I would advise anyone with sensitive skin to read about the side effects of Spirulina.