Girl needs help with nutrition plan

Hi guys, I'm a 25 year old girl of 164cm, 55.4kg and waist 26.2 inches. I'm looking to improve the look of my body - lose 5.4kg, lose fat from my middle and improve muscle tone. I'm not looking to become a bodybuilder though.
 
I'm currently following exercise DVDs daily, doing about 30-40mins of low to medium intensity exercise, any longer and I'd become bored so exercise sessions need to be short

I'm also following a diet but I'd like some help in putting together a sound nutrition plan. This is what I currently do.

Wake up at 9:00am, usually start exercising at 9:30am and finish around 10 which is when I have breakfast.

Breakfast
Glass of rice/soya milk
2 tablespoons oats
1 tablespoon pumpkin seeds
2 Brazil nuts
2 almonds
2 walnuts
1 teaspoon ground flaxseed
1 teaspoon chia seeds
Blended into a drink

Lunch
Organic Greek yoghurt
A scoop of this http://storeuk.bodyism.co.product/1/BodyBrilliance
Third of an avocado (really like this lol)

Dinner
1 egg yolk, 3 egg whites in an omelette (no milk) cooked in coconut oil
2 tomatoes thrown in, to make eggy tomatoes
2 handfuls of spinach eaten raw

Snacks
Pumpkin seeds
Blueberries
Carrots

I take Omega 3 capsules as well, and sip filtered water throughout the day. No coffee, tea, alcohol, I don't smoke.

Can anybody give pointers or advice on what I'm doing? Is it going to work?
 
I'm also interested in learning more about nutrition in general, so I can put together diets based around foods I really enjoy e.g. more eggs and are easy to make. Where can I find more information?

Thanks in advance!

First question. Are you a vegetarian?

No I'm not, but the only chicken parts I like are the fatty ones; hate turkey, don't like beef or lamb. The only meat I love is pork. Fish tend to take a while to prepare so I avoid it if I can.

Thanks, I've read a few of the articles. They're very informative.
 
Any other tips guys? How is my diet?

I haven't had pork in a long time and definitely won't eat any until I've reached my target weight.

pork loins are really lean and cheap

I only really like pork with little fatty bits on lol e.g. belly, ribs. Pork loin doesn't taste as good

fishpie


I only really like pork with little fatty bits on lol e.g. belly, ribs. Pork loin doesn't taste as good

I think its as nice as steak fried in olive oil and dirt cheap but we all have our favourites !!
 
Sorry about the rant above, sometimes I just need to get it out !!

The Truth
I dont get it why people find it so difficult to lose bf. Work out roughly how many cals you need to stay as you are (you can fine tune this later) - 500 a day and have a over feed day like on a sat or sun to keep leptin levels up. Do hit cardio to make your adrenal glands discrete growth hormone 3 times a week (don't over train otherwise you will be getting cortisol instead) Do resistance training with weights to increase lean mass which will increase resting metabolic rate say 3-5 times a week, can do low to med intensity cardio at same time if doing a desk job. Eat 5-6 times a day and split the macro's to 40% protein, 30% complex and whole grain carbs, 30% healthy fats. Eating a lot of protein causes a thermogenetic effect cus even though 1g of protein is 4 cals, your body uses 20% of the cals from it to digest and this raises your core temp which in turn raises your resting metabolic rate. There, a whole e book in a paragraph, do this and you will lose about 1-2 pounds of fat and keep nearly all lean body mass a week. When tweaking the cals go up or down 250 at a time.  To get really ripped you will need to start to look at hormones, when eating carbs dont eat fat and when you eat fat and protein dont eat any carbs but you dont need to do this if you want to get down to say 10-12% bf

Thanks for the tips Did some (short) interval training by following a DVD earlier, really not my favourite but hey, if needs must!
 
Not sure how to go about counting calories of the nuts, berries, eggs etc I eat though... I'm liking what I eat in my diet so far so will give it some more time.

Nigalwayne
If you stay in calorie deficite fish pie,make sure that you have a day when you can eat all the foods that you have gone without,dieting all the time gets pretty boring so (variety) needs constantly addressing even though it's a life style choice,
Also have a look at circuit training which is a good balance of cardio and weights,really good for burning calories and will also keep you toned aswell???
Good luck??

 
Thanks! I do pig out for one meal per week where I eat anything I want

youngmuscle86
Hey, its worth having a look at your training aswell. Look at the possibility of adding things like high intensity circuits to your training, for example exercises such as medicine ball slams, medicine ball push ups, burpees can be part of a high intensity circuit and this will get you in better shape than 30 mins steady state cardio will.

Have a read up on things like tataba circuits etc. It will make your training alot more interesting aswell.

Good luck.

 
High intensity interval training...

Be honest, how are you finding that meal plan? Just thinking that with so little carbs you could be struggling to train and push yourself further and feel tired and lack energy in your everyday life...
 
I simply die without carbs :)

strikalite
Be honest, how are you finding that meal plan? Just thinking that with so little carbs you could be struggling to train and push yourself further and feel tired and lack energy in your everyday life...

I simply die without carbs :)

 
I actually really like what I'm eating atm. The breakfast mix is delicious, I've started to add some kale which turns it green but still tastes the same.
 
Organic yoghurt tastes a bit sour on its own but with blueberries & the powder I put in, it's not bad at all. Love avocados... they're one of the most delicious fruits imo.
 
As for dinner I can eat eggs/tomatoes all the time. When it comes to food I've never needed variety, I can eat food I like on a daily basis no probs. Though I've now found a really easy fish recipe - grilled lemon & thyme salmon/trout fillet so I'll be having that sometimes instead for lunch/dinner.
 
Since I've cleaned up my diet I've not had any mid afternoon slumps, or cravings for carb heavy junk. Pretty much full of energy throughout the day, it's awesome!

Nigalwayne
Don't worry to much fish pie,REMEMBER it's a life style choice and supposed to be enjoyable and fun,(science degree!really not needed).
As for counting the cals don't get 2 hung up on it as you seem to have a good understanding already,just a bit of fine tuning needed and you'll be on the road to fitter/slimmer you!,just try to pick foods with a good biological value/balance ie,protein,carbs,fats,not everything you'll eat will have calorific value printed on the packaging,but you will still know that's it's a better choice than other food you could of chosen.
Try to kick the exercise DVD habit and get into some type structured exercise program,boxercise classes(really enjoy these)weight circuits,aerobic classes,the options are unlimited,however a program to suit you is essential for your aims.
Have you considered any supplements/fat burners etc.just as a bit extra assistance???

Ideally I would stick to following DVDs, because I pretty much live in the middle of nowhere (ok a small village). Are there any boxercise DVDs you could recommend?
 
I have some PHD Lean Degree purchased a couple of months ago, but I'm not taking any supplements right now other than Omega 3s.
 
Since creating the thread, I've lost 0.4kg and 0.2 inches off my waist. Seems a bit slow