I’m as much looking for advice on what direction to go, as nutrition specifics.
20yo woman, 5’6’’, 132 lbs
Longtime distance runner, started lifting almost five months ago; lift 3 days a week, run 6-8 miles 3 days a week.
I’m looking to lose fat and gain muscle, but I’m not sure how much weight I ought to want to lose; the lightest I’ve been (since I stopped growing) is 127, but that was with zero muscle in my upper body. I think I look all right now, but when you look all right you want to look better, right?
I’ve been tracking what I eat on fitday.com and I’ve been limiting my calories for about a month and a half.
carbs 160 grams
protein 66 grams
fat 52 grams
Today’s food (fairly typical, though I eat fairly different things from day to day)
Early morning: half scoop of whey protein
Breakfast: PB&J on whole wheat bread, hardboiled egg
Lunch: Lettuce, canned mandarin oranges, hardboiled egg, and apple
Afternoon: scoop of whey protein
Dinner: piece of pizza, hardboiled egg, lettuce, and glass of milk
Total: 1355 calories
(note: today was a 6-mile run.)
So, am I eating too much, and am I eating the wrong things? Should I go on a capital-d Diet or just make some tweaks?
Personally I find it a lot easier to eat smaller portions but have my food be “tasty” (where tasty means carbs) than to eat large quantities of “clean” food. But is that going to bite me in the butt?[/quote]
I’m an RD and fitness fanatic; so I’d like to throw in my two cents.
When you ask, “should I go on a capital-D die?”, are you really asking if you should go on a highly restrictive diet rather than a lifestyle diet?
That’s up to you.
If you think you look good and are not carrying a lot of fat, I don’t think a highly restrictive diet is necessary or desirable. But then again, you’re also saying, “I’m not sure how much I ought to lose.” You sound contradictory.
So, make up your mind on whether you want to lean out as quickly as possible with a restrictive diet or coast your way to your desired physique with a lifestyle diet.
Your diet is 47% carbohydrate, 20% protein, and 33% fat; that’s an alright macronutrient breakdown, PROVIDING you do OK (stay lean, feel alright) with a high percentage of calories coming from carbs. Most folks on here ARE going to run their mouths with “EAT MORE PROTEIN!” First off, you probably need more total calories. You MIGHT benefit from more protein, but you are already eating more than 1 gram per pound of bodyweight. If you think you will do better with less carbs, than a higher protein diet might serve you well.
Your caloric amount is VERY low for any active person, man or woman: 1,300 kcals for someone with that amount of activity!
Your food choices are “OK”, but not ideal. You also lack variety in your diet. I’m assuming the pizza is a treat.
A half or one scoop of whey protein powder (7 to 15 grams of protein; 30 to 60 kcals) doesn’t qualify as a meal; a meal might be something like 2 to 3 scoops protein powder and a bowl of oatmeal with strawberries. One hardboiled egg, some lettuce, and a fruit might qualify as a small snack; a more wholesome meal might be something like a two or three hardboiled eggs and vegetable sticks with hummus spread or a large salad with olive oil and vinegar and a 4 to 6 oz piece of lean red meat.
Get the picture?
With better food choices and combinations, you might even be able to consume MORE calories AND improve your body composition!
Start reading food labels and pick up a nutrition almanac. If you must, hire a sports registered dietitian (look for the credentials RD and CSSD) or qualified bodybuilding or sports nutritionist.