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diet for a woman 'cutting up'

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andrea1981
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2007/06/18 13:58:27 (permalink)
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diet for a woman 'cutting up'

Hiya, been trawling the forums, and there is lots of information to take in regarding eating right and exercise.

I have decided to start dieting and training now, for my comp, next yr as it allows me to be flexible if i need to, in terms of food consumption.

I have found a diet that look relatively good.

However.....

the Portion sizes and the amount seem a lot for steady weight loss. I have already gained about 6lbs, don’t know whether this is good or bad, as me weight fluctuates from time to time.

my stats are 5'11

Approx 71kgs (size 10-12) in clothes if that makes a difference

About 20% (i think body fat)

Do you think this diet, is too much food consumption?

The diet is as follows:


7.30am Porridge with water and a bit of milk no sugar

8.00 am 1 scoop of whey protein in water

10.30 am 2 ryvita and chicken drumstick, and a banna (don’t know what oat cakes to buy)

1pm 95 grms Tuna, teaspoon of light mayonnaise and chicken drum stick + salad,

3pm, 50grm of humous and 2 slices of granary bread

4.30 -5pm apple and a peach

7pm, Tin mackerel, with 100grms rice with vegetables

8.30 Train

9.30 50 grms of Soft cheese with 2 ryvita

the eating chicken drumstick, i am on the move all day, so, cant really sit down to eat.
#1

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    theiopener
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    RE: diet for a woman 'cutting up' 2007/06/18 14:00:23 (permalink)
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    hi Andrea, just a heads up there is a dedicated womens forum on here too with plenty who know about comp prep, might want to post up there as well
    #2
    SG
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    RE: diet for a woman 'cutting up' 2007/06/18 14:35:13 (permalink)
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    I'd swap the whey and porridge around. You want protein going into you first thing in the morning.

    Are you a weights trainer or just looking to trim up in general? If a weight trainer you are seriously lacking in protein.

    Seriously lacking in fat too - whether weight trainer or not. You need about 50g a day minimum I think.
    #3
    andrea1981
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    RE: diet for a woman 'cutting up' 2007/06/18 15:07:21 (permalink)
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    i am weight trainign also.

    doing 4 days at the mo, the usual routine, for gradual building of muscle.

    Not enough protein!!

    when should i have my protein drink then, bearing in mind, my training session are not the same time every day, some time as late as 8.30 pm all depending whne i could get there.
    #4
    SG
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    RE: diet for a woman 'cutting up' 2007/06/18 19:23:11 (permalink)
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    Protein should be evenly spaced throughout the day.

    As you have been without it for so long, first thing in the morning is important. Have the whey before the porridge and eat the porridge 30 mins later. If you want tea or coffee or anything at the same time as the whey that's fine (I couldn't operate without coffee first thing - I even get it ready in my cup the night before so I just have to add the water!) but if time permits let the whey absorb before eating food like the porridge.

    Protein should be 1.5-2g per lb of lean bodyweight daily (so say ideally you'd be 130 lb but are 140, you'd calculate for 130). Whey is also critical PWO. If there's a time for protein, that's it! Other than that, real food meals with the right amount of protein - say 6 meals so split your daily amount into 6 for each meal and then the rest to suit (for instance I have 45-50g per meal and have 5 meals daily), I do worry about your fat intake though. Fat is very important. It aids metabolism and balances hormones and you do need to jiggle thing up with that. I like shallow frying onions in olive oil and putting them in salads or with tuna, super low fat mayo (as fat in mayo ain't too great plus you can have more) and having a spud with it for instance. Eggs are also amazing for this - such a great food with a good balance of the right fats.
    #5
    andrea1981
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    RE: diet for a woman 'cutting up' 2007/06/18 20:35:43 (permalink)
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    I do worry about your fat intake though?

    do you think this is too little or too much?

    I do eat healtly on a regular basis, but this is a totally different regime to healthy eating plans i have done the past, so i am just posting questions left rgight and centre to get soome advice.

    There is so much crap in foods theses days, you have to constanly scutinise the nutrional content to see what is actually food.

    i will take your advice on de protein first thing, this is easy to do.

    then porridge after that, i would have egge whites in the morning, but most of the time i eat me breakfast at me desk, i know i will start getting some random looks from the stench.

    sorry, what does PWO stand for ?

    i think it is just trial and error, to get things right, but when my weight is creeping to 12 stone, i will be going back to fruit and water, and one meal a day, unitll it goes back to normal. Off on me hols in a month, gotta be on top form. lol
    #6
    theiopener
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    RE: diet for a woman 'cutting up' 2007/06/18 20:46:02 (permalink)
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    PWO is short for Post Workout its your post workout shake that members are referring which is usually whey with a fast acting carb source be it a few bananas or maltodextrin and dextrose. If youre looking to cut up as well include unfulled AM cardio which is speed walking for 40 mins before breakfast as i find this is the best way of burning fat reserves, then after you have your walk have breakfast which would be consistant of complex carbs and a lean protein source, even some fruit thrown in. Heres some suggestions for you hoep these help. I also have a recipe for oatcakes if you would like it let me know and ill post it up for you

    6:30 am cardio
    7.30am Porridge with water and a bit of milk 1tsp honey or sweetener, 5 egg whites and 1 whole egg scrambled with a handful of berries

    10.30 am 2 ryvita and chicken drumstick, and a banna (more protein needed here perhaps 2 or 3 drumsticks?)

    1pm 95 grms Tuna, teaspoon of light mayonnaise and chicken drum stick + salad, (add some pumpkin seeds here or some mixed nuts for healthy fats or some avocado)

    4pm, 50grm of humous and 2 slices of granary bread (lean protein needed here along with some fibrous veg)


    7pm, Tin mackerel, with 100grms rice with vegetables

    8.30 Train
    9:30: PWO shake consisting of whey in water with carb source
    10.30 50 grms of Soft cheese with 2 ryvita more protein and carbs needed for PPWO meal


    These ar emy suggestions, you will have to find out protein requirements and rejig portions to suit of course. Kitty one of the mods here as well is a competer as is Zaraleoni and they will be able to give you better advice for comp prep as well
    #7
    andrea1981
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    RE: diet for a woman 'cutting up' 2007/06/18 21:12:01 (permalink)
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    i know you will probalby say excuses excuses.

    i cant manage two trainig session a day, at the mo, due to child care, and work. The BF, is training for comp in Oct so, i have to go when he is finshed for the day, Joke aint, it but i will get my revenge soon. put some sugar in protein drink (joke)

    Hence why i go the gym so late, and my meals are all out of sink.

    you say my 10.30 meal needs more protein what about 50 grms of Soft cheese with with two slices of burgen brown bread and some bacon. or more porridge?
    #8
    theiopener
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    RE: diet for a woman 'cutting up' 2007/06/18 21:15:21 (permalink)
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    porridge, bacon, brown bread whatever you feel is best for your taste buds really. As for cardio no worries about that, can you squeeze in a little cardio when youve done your weights? Just as a heads up ive emailed Kitty for you and hopefully she should be able to give you a better reply and advice than i can as i have no comp knowledge that may be of benefit to you
    post edited by theiopener - 2007/06/18 21:17:51
    #9
    andrea1981
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    RE: diet for a woman 'cutting up' 2007/06/18 21:30:28 (permalink)
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    thanks for de advice greatly apprecaited ;-)
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    theiopener
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    RE: diet for a woman 'cutting up' 2007/06/18 21:31:46 (permalink)
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    my pleasure, would you like that oatcake recipe ?
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    andrea1981
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    RE: diet for a woman 'cutting up' 2007/06/18 21:33:15 (permalink)
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    oh yes please.

    might be able to make them tonight if i have all the stuff, in

    andrea
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    theiopener
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    RE: diet for a woman 'cutting up' 2007/06/18 21:35:36 (permalink)
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    Oatcakes

    225g medium or fine oatmeal.
    30g apple sauce
    1⁄4 teaspoon bicarb soda.
    A good pinch of salt.
    Some hot water.

    Put oatmeal, salt and bicarbonate soda into a bowl. Make a well in the centre and pour in applesauce. Slowly mix in hot water until it becomes a stiff paste. Knead and roll out as thinly as possible. Cut into triangles or whatever shape you want. Bake them in a oven at 200c until the ends curl up and the cakes are crisp (around 20 - 30 minutes)

    Total Batch macro breakdown:
    850 total cals 18g fat (3.6g sat) 20g fibre 146g carbs 25g pro


    If you would like any further help with recipes or ideas in general give me a shout ill be more than pleased to help you out
    #13
    andrea1981
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    RE: diet for a woman 'cutting up' 2007/06/18 22:05:21 (permalink)
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    cheers for that, got no applle sauce so i will go and get some tomro.

    your advice has been great, i generally know what i am doing with exersice as i used to do it before, as i lost about 2 stone and needed to tone up, but i was getting bulky, as i was not eaing right, so i just cut it right down, and carried in doing cardio work, and abs to maitain my weight, but now i have seen how you look, in the same weight range, and still look like a girl, has made me wanna giv it a try.

    i will have a few more days with this diet, and see how i will go...

    thanks again
    #14
    theiopener
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    RE: diet for a woman 'cutting up' 2007/06/18 22:13:38 (permalink)
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    Andrea im a guy LMAO, you saying i look like a girl
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    SG
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    RE: diet for a woman 'cutting up' 2007/06/18 23:30:25 (permalink)
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    ORIGINAL: andrea1981
    I do worry about your fat intake though?

    do you think this is too little or too much?
    Too little, hence my ideas for frying onions in olive oil and recommending a minimum of 50g daily.

    ORIGINAL: andrea1981
    sorry, what does PWO stand for ?
    Post work out. As in, after your weights routine.

    ORIGINAL: andrea1981
    i think it is just trial and error, to get things right, but when my weight is creeping to 12 stone, i will be going back to fruit and water, and one meal a day, until it goes back to normal. Off on me hols in a month, gotta be on top form. lol
    Hope yer joking there. Small and frequet meals do much better for you to help lose weight as your metabolism shuts down otherwise plus you'd lose muscle on that little too.


    ORIGINAL: andrea1981

    i cant manage two trainig session a day, at the mo, due to child care, and work.
    No need. When cutting I do cardio after my weights (when the body is quite depleted so won't rely on food in stomach) on weights days and do morning cardio on non weights days. You want your PWO whey after the cardio and not in between though, otherwise it will just fuel the cardio as opposed to bodyfat.

    ORIGINAL: theiopener
    10.30 50 grms of Soft cheese with 2 ryvita more protein and carbs needed for PPWO meal
    I disagree. She's cutting and is going to bed. IMO she needs protein and FAT for slower digestion to last the night. If not bulking, carbs aren't really a requirement at this time.
    #16
    andrea1981
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    RE: diet for a woman 'cutting up' 2007/06/19 00:03:33 (permalink)
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    yes joking, couldnt live off one meal a day, although we all crash diet form time to time, need to fit into clothes.

    well i will change me diet, according to your suggetions just need to get me proptotions right, dont want to start gaing weight!!

    on the days, i weight train i will do cardio after, usually do 10 mins x trainer to warm up, dont want to get an injury, and then 20 mins on the stairmaster.

    i have also added 100g of chicken breast as my last meal as oppossed to cottage cheese yuK!!!

    Andrea im a guy LMAO, you saying i look like a girl


    sorry i was reffering to ladies.....

    you guys need to stop with this Muscle Talk Acroynms, what is LMAO?

    lol!!


    #17
    Mixer
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    RE: diet for a woman 'cutting up' 2007/06/19 10:55:57 (permalink)
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    lmao = laughing my arse off

    lol :p
    #18
    andrea1981
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    RE: diet for a woman 'cutting up' 2007/06/21 17:41:50 (permalink)
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    cheers for that i am getting used to the lingo
    #19
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