so i've written a diet plan...............

opinions and suggestions gratefully received>
If training first thing shake then train then meal plan, if not training meal plan:
meal 1: 24g oats, 24g whey, 20 g blueberries  21c 4f 22p
meal 2: 60g chicken with large salad 16c 3f 17c
meal 3: 90g chicken, cup of broccoli, 40g lentils 30c 3f 36p
meal 4:homemade protein bars (balance carbs & protein) 90g cottage cheese (19carbs 9fat 18 protein)
meal 5:120g white fish, broccoli 3c 1f 15p
meal 6: 75g cottage cheese with scoop whey 7c 5f 28p
 
for teaching in the evening, it is between meal 4 & 5 so protein shake with 2 oatcakes and peanut butter, half before, half after,
 
it works out at appros 133 carbs 35 fat 157protein......1545kcal
 
 

Hey C,
 
Just a few random thoughts looking on a first glance:
 
Bearing in mind your height, weight and exercise levels (i.e. your job) - that's not enough food IMO...
 
You need more carbs than protein (but more carbs than the above anyway).
 
More carbs in breakfast, especially as that's after your workout right?
 
How are you getting 16g of carb from a salad? Is there rice/potato/pasta in it? You also could do with a little more protein in meal 2 as well.
 
From what I can see, you're not getting in any essential fats from oily fish/eggs/nuts/olive oil - you will need these, not only to maintain your joint strength from doing all that teaching, but also healthy fats have been shown to help you lose weight.
 
Whereabouts in Scotland are you hun?
 

Thank you, I am in Edinburgh
I take an omega 3,6,9 supplement (3 a day)

I can up the carbs for breakfast
And up the protein

Thank you so much, your help is appreciate x

what is your goal? upping carbs is not a good way to go IMO

Swordfish - she teaches about 13 hours of fitness classes a week!!!
 
C78 you might want to PM kels she's an instructor too, and competes, maybe she can advise on her diet r.e. her teaching.

More fat then not carbs

Under what logic? There is nothing to fear in eating carbohydrates whilst dieting - it's the body's most natural source to use for energy.
Using fats can make the individual tired, lacking energy and not adviseable IMO for anyone teaching high impact classes, unless they want to pass out on their class ofcourse!

I would love to serif I could compete.
Am 9st 11 and 28% bf
The carb increase would be because I teach classes

Hi C78
 
I have to agree with flick that is soooo not enough food for someone who teaches HOURS of cardio type classes.
You can double the amount of food/calories in that 'diet plan'. All too often the BIGGEST mistake folks make is being afraid to eat properly believing that to cut/control calories as the way forward to burning fat, WRONG you need food to keep your metabolism fired up AND in your case to fuel your body to cope with those classes you are teaching.
YOU NEED CARBS!
I suggest you first start looking at your calorie NEEDS in terms of fuel in and energy out....
 
Also start thinking about what it is you are trying to achieve by implementing a new 'diet', what is your end goal?
 
 
 

thank you for all the feedback, so much to think about!!!
I will pm kels and see her thoughts, thank you xx

Well I'm already here!  Welcome!! so here's a quicky as I'm shattered...
Agree with Backafter16years and fick not enough fuel for all those classes!  You do need more calories but it's making sure you get it from the right source carbs/protein/fats. 
I weigh around about your weight probably a bit higher when not competing.  I can't give you my current diet as i am prepping for a show, it wouldn't help you!
But before prepping I would have 50g oats/30g whey protein to get me through classes and dog walks first thing! I eat more now than I ever did and am losing the fat! Lots of factors need to be taken in.
These are random questions!
how tall are you,
do you drink alcholol, is this diet mon-fri or mon-sunday.
what is your goals? Are you interested in how you look or how much you weigh?
What supplements do you take
What fluids do you take on.  etc...
 
Sorry if its a bit rambly very tired....I'll pop in tomorrow..

hi kels
 
thank you, i tried to pm you, but i haven't been a member long enough
I am 5ft 5,
i don't drink at all unless it's a wedding.......
the diet is monday - sunday, i work better with routine
I am currently 9st 11, 28% bf, i think i would like to be 9st and cut the fat majorily, i would love to lean out and work towards a competition for a toned look. I am interested in how I look and the wonder about the weight I am, but when it comes to the scales I don't want to obsess to much and would rather go with how I look.
I teach classes so that take it's toll a mix of cardio and weights.  But i can make the gym 4x a week to lift.
The diet is going to be my  biggest challenge and wrote a plan from information i'd read. so your ideas would be a great help.
I drink water or herbal teas, prob - 2-4 litres a day depending on teaching
I take 4 x bcaa before training and 2 after
l glutamine before bed.
thank you x
 

Hi hun...sorry got to go and teach, haven't forgotton I'll come on here by Friday (thurs usually non computer day) - you can always pop into my journal if you have questions - happy to help where I can  xx

I knew you'd help Kels - I know it's easier for someone to take advice from someone who's 'similar' to them (if you know what I mean) - glad you backed me up on the carbs though! 

BUMP!
How did you get on with this?

Pass.....
I' am trying... It's been a struggle sticking to it, so I'm entering a competition next year!! April so I have something to strive towards.

Excellent stuff!
 
What competition will you enter? 

I am going to do nabba in Scotland next April'
Started the training, the diet starts January, but I am already more focused...,, just got to Learn to walk past the chocolate!!

Fantastic stuff!
Are you from that neck of the woods?
If so, and you need some help, go and see gymbabeliz. Her and her husband run Enterprise Gym in Kirkintilloch. Liz has competed in NABBA herself and should be able to give you a few pointers  

Wow thank you, I will do it feels different when you set a goal!!