T Nation

How's My Diet Look?


#1

18, Female,5', 112lbs, 14-15% bf.

Trying to get to 10-12bf to see how i look, then if i look to small, gain some mass during the winter. Diet's always been my biggest issue - i can never seem to get it right.

I've tried carb cycling ect, so now i though i'd consider that again, but make it slightyly different.....

Low Carb/Low Calorie Day:
25% carb 44% protein 31% fat (was aiming for 25 50 25 but wasnt practical)
approx 1600 cals.

1) 10oz mixed veg, 1 whole egg, 2 whites, BCAA
2) 2 sticks celery, 1oz almonds
3) 3 cups lettuce, 2 tomatos, half pepper, one cup cucumber, chicken breast
4) Pre w/o - apple, protein shake, BCAA
5) Post - protein shake, 2 celery, BCAA

  • might expeiment with having the apple after - not sure yet.

6) chicken breast/other lean meat. plenty of greens.
BCAA before bed.

High carb/higher cal day:
50% carb 30% protein 20% fat
2200 cals

1) BCAA, 1 scoop protein, 60g oats
2) apple, 1oz almonds, 2 sticks celery
3) 3 cups lettuce, 2 tomatos, half pepper, one cup cucumber, chicken breast, 2 wholewheat pita breads
4) protein shake, 2 sticks of celery, 1 cup berries
5) Chicken breast, 10oz mixed veg, half cup brown rice
BCAA before bed.

There isnt a set day for each, because on the days i have golf competitions, i'll eat higher, on the other (regardless of training) i'll eat lower.

What do you think?


#2

Everything looks fine as far as the content of the diet. If you can't lose some weight, just cut about 200-300 calories per day off of what you have here and keep going.

If you want to really be picky about it, yes, eat the apple post-workout.

What do your workouts consist of?

Why do hi-cal on days you'll be doing a lot of walking, and lo-cal on workout days? It might be better to swap that around. It will definitely give you more energy for your workouts and make recovery faster. I carb cycle out of necessity: If I don't eat big on DL day and Squat day, I won't make it through the workouts.


#3

assuming that you're fighting to drop weight, the consider if carbs at dinner on a golf day make much sense if they're already after you're done golfing.


#4

because i'll also have an energy systems workout on those days...thats my logic for that...