Post # 1
Hey Guys, first I wanted to say THANK YOU. A month ago I wrote that I was struggling with motivation to work-out and that it was frustrating becasue I work IN a gym and I was kindly reminded by people here that it is not motivation or drive but dicipline. It sparked a memory in me and I am super happy to say I’ve worked out 5 days a week for the last FOUR WEEKS. And I am being kind to myself in the process and don’t over do it or over think it, if I am tired that day or whatever I take it a little easier and push harder on days I am feeling up to it.. so THANK YOU for reminding me of something I had lost and forgotten about.
Secondly I am back for some more advice. I am super happy with my work-outs right at the moment, now it is time to refocus my diet. I am all over the place right now and I snack a lot. This is what I am thinking of eating (note I am a total habit eater and I often eat the same things for B L D for months at a time)..
Meal Replacement Shake
Hard Boiled Egg
6 Pieces of Salami
2 Cheese Sticks
10 Raw Sugar Snap Peas
5 whole black Olives or Yogurt
Protein and Vegtable 5 days a week
The other two would be laxed with a mix of whatever kinda deal.
Post # 2
- Wedding: May 2015 - St Peter's Church, East Maitland, and Bella Vista, Newcastle
Lunch seems way too small. I’d add lots of veggies to that – pretty much no added calories but lots of good vitamins and minerals plus it’ll help fill you up. I’m also very wary of meal replacement shakes – I feel like you’re better making your own smoothie – half a banana, some frozen berries, Greek yoghurt, half a cup of milk (soy, almond, regular – whatever works for you) which is easy and delicious.
Post # 3
It’s hard to say for sure without knowing your height, weight, and age, but it looks like you’re not eating enough. Based on some super quick math, it appears you are only eating 800-1000 calories a day, if that (depending on portion size, brand of proein shake, etc). Women should not eat less than 1200 calories a day or it puts them at risk of nutrient deficiencies and/or slowing metabolism (again, hard to say without knowing your weight/height details to calculate your calorie needs). Especially if you are excercising, you need to add some more food into your diet! It looks like you don’t eat much fruit or whole grains. Are you intentionally going low carb? If so, I’d still recommend adding some low carb fruit (like berries) and whole grains at least once a day to make sure you’re getting all the nutrients you need!
PS – I’m a registered dietitian and do this for a living. Feel free to message me with specific questions
Post # 4
You’re absolutely not eating enough. Have an omelette or something for breakfast, some protein in a salad with no dressing or olive oil for lunch, then lean meat with salad for dinner.
Post # 5
KiwiDerbyBride : jessiebear85 :
Ahhh okay, yea. Thanks. I am trying super hard to find a solid balance. I spent most of my late teens and early 20’s not eating enough and then in my late 20s I went completely the other direction and ate way way way too much. So I am trying to learn the right amount and process.
I really appreciate all the honest feedback and the clarity that it gives me.
Just for reference. I am 31. 5’6 and 199-201.
The replacement shakes are about 160 calories I believe, which now that I think about it and read it as I type… is mortifyingly small. *facepalm*
Post # 6
I’m similar in numbers, and was told to eat 1900 to lose weight! Yes, you’re definitely eating too little
Post # 7
arriaza415 : I tried to respond to your PM but it’s not letting me!! Ugh… technology. I will try again in the morning 😊
But MissCtoMrsR is correct…you’d need to eat about 1700-1900 calories per day to lose ~1 lb per week.