ceokophael Posted May 11, 2014 Share Posted May 11, 2014 Hello, I really need help with my diet, it's something completely new to me. I'm aware my food intake is too low also I'm not used to have 6 meals in a day. I'm a woman of 160 cm ( 5'3 ?) and about 47 kgs ( about 104 pounds ? ). I workout 3-4 times / week , right now is the best I can do, because of a lack of energy and difficulties to recover after each sessions. ( bodyweight workouts) HEre is an example of my daily diet. (I'm not vegan although you'll notice that their is no dairy products and practically no meat ) breakfast. 2 to 4 whole wheat crackers hazelnutpaste (all natural without sugar)fruit (slice of melon or 1 banana)chicory with coffee and soy milk or rice milk ( about 250 ml 8.45 oz ?) noon (fits in my plate, french plates not very big ones)pasta + salad (lettuce,cabbage etc...)+ sprouted lentils if I have+ sunflower seeds and 2 to 3 tbsp oil, spicesfruit salad SOmetimes for snack if I have timewhole wheat cookies ( 5-6 cookies) plus chicory and soy or rice milk Nightmeal same as noon with sometimes an egg or a bit of fishfruitand cookies (same as snack) + chicory with soy or rice milk I've ordered an organic plant based protein powder and have taken one shake after a work out, but I'm not very comfortable with the idea of protein shakes. Please help me build up a diet pattern, but please don't judge me if you think my current diet is nonsense, I'm just asking for help Thank you Link to comment Share on other sites More sharing options...
C.O. Posted May 12, 2014 Share Posted May 12, 2014 How long do your workouts last? What is your fitness goal? Why all the cookies? Link to comment Share on other sites More sharing options...
ceokophael Posted May 12, 2014 Author Share Posted May 12, 2014 Hello, THank you for your reply My workouts last about 45 minutes and my goal right now is to put on some muscles to look less skinny. People are sure I don't eat much but I do eat good plates and usually with a lot of oil.(I usually follow zwow workouts and add some rounds more or some other strength exercices.) THe cookies, because they are tastefull and once I eat one, I eat more. So I've began to change things a bit yesterday and today after reading some journals on the forum I tried to make 6 mini meals. Today:breakfast:2 whole wheat crackers+ hazelnutpaste (without sugar)2 mugs of chicory with coffee and soy milk enriched in calcium+ a piece of melon at 10 am200 ml almond juice+ 1 dried fig at 1 pmrice (a little bowl) +raw veggies+chickpeas and french home made salad dressing+ sunflower seeds afternoon snack:a soy yogurt+a banana+ 1 mug chicory with coffee and ricemilk enriched in calcium tonight (around 8:30_9 pm yes we always eat late)rice+ green salad+ lentils+homemade salad dressing and melon +tea so no cookies today what do you think ? Thank you Link to comment Share on other sites More sharing options...
Hobbs Posted May 13, 2014 Share Posted May 13, 2014 You don't eat much indeed, and it seems to be a bit low on protein. Lunch and diner look fine, protein + carbs + green + fats, you can't go wrong with that Breakfast and snacks are quite light, so you could either - eat a bit more of what you currently have- or go for more calorific foods (replacing almond milk by soy milk, the melon by a banana, etc...)- or all of the above! So for instance: breakfast:2 soy yoghurts2 whole wheat crackers + peanut butter1 banana orA bowl of home-made mueslisoy milk + oats + a few nuts + a few chopped dates/dried apricots/dried figs etc1 apple snack1 (I often have that)300 ml soy milk1 applehandful or almonds Post-work out1 protein shake(250ml rice milk + a scoop of protein)Maybe a piece of fruit snack 2a soy yogurta banana1 cracker + almond butter Try various things, and find what suits you the best, depending on the foods you like, your appetite, your energy level, etc. Link to comment Share on other sites More sharing options...
ceokophael Posted May 13, 2014 Author Share Posted May 13, 2014 Ok thank you for your advice. The quantities seem huge, but I can try to add more like you say . Yesterday I was so full with what I ate.By adding the morning snack and the post work out snack I felt more energized yesterday and today. Yesterday I had a post workout shake (2 tbsp sunflower seeds protein in juice) . I'll follow your diet plan tomorrow, but one question, how long do you wait between a protein shake and your meal.Also if tomorrow my workout is at 4:30 pm, how do you fit in the snack and the post workout, in order not to "overload" the stomach ? Thank you Link to comment Share on other sites More sharing options...
Hobbs Posted May 14, 2014 Share Posted May 14, 2014 I'm a small eater too and hate feeling full and heavy, so I see what you mean. The way to do it is to slowly increase the quantities. So for instance for a week or two, add an extra piece of fruit or a yoghurt here and then, and see how it goes. No need to go overboard and make you sick! Training for a marathon also increased my appetite, now I can handle more food ahah Also remember to target food that are high in energy (nuts and healthy fats for instance) as you don't need to have much to significantly increase your calories intake. You might also try to limit a little the foods that are low in calories like vegs. So for instance, as your lunch and diner look filling, try to reduce vegetables a little. I usually train in the evening at about 6.So it goes like this: 3pm/4pm: snack (fruit, glass of milk, some nuts)6: training7: shake8.30-9: meal Hope that helps. Again try to vary quantities of food/timing to see what works best for you. I like leaving plenty of time between snack and training so I don't feel heavy or sick, especially if training is a run. I have the shake as soon as I'd done with training as I found out the earlier is the better. Often I'm not very hungry for the meal but eat anyway as food is critical for recovery and makes a lot of difference in the way I feel the day after. From what you say, seems to be the same for you Sometimes I don't finish the meal or have a smaller one. Sometimes I have an extra snack before bed.It's good to have a meal plan so you know what you're doing, but we're not machines either. It's normal to eat a bit more or less than planned. Link to comment Share on other sites More sharing options...
ceokophael Posted May 14, 2014 Author Share Posted May 14, 2014 Thank you for your help, LIke you said, I didn't feel hungry for dinner too, but ate a small meal anyway because I didn't want to wake up in the middle of the night feeling hungry and wait for the morning to eat. Ok, time to train now. THank you again as this was really helpfull Link to comment Share on other sites More sharing options...
Hobbs Posted May 15, 2014 Share Posted May 15, 2014 No pb! Link to comment Share on other sites More sharing options...
VeganBadass_CO Posted May 16, 2014 Share Posted May 16, 2014 right on Hobbs!! Like ur suggestions! and Bonjour to the original poster!! Link to comment Share on other sites More sharing options...
ceokophael Posted May 18, 2014 Author Share Posted May 18, 2014 Merci, BOnjour à toi aussi Link to comment Share on other sites More sharing options...
Hobbs Posted May 18, 2014 Share Posted May 18, 2014 Ah merde t'es en Martinique ahah j'avais pas capté ! Link to comment Share on other sites More sharing options...
FrenchFitnessGreen Posted May 18, 2014 Share Posted May 18, 2014 Des francais?^^ Link to comment Share on other sites More sharing options...
ceokophael Posted May 18, 2014 Author Share Posted May 18, 2014 à HobbsAlors ça c'est pas mal tiens! Oui, ça fait presqu'un an que j'y habite et on compte y rester. On cherchais un endroit sympa pour vivre et je crois que nous l'avons trouvé. Tu es Français ? Que fais-tu en Angleterre ? FrenchFItnessGreen, oui . Oû habites-tu ? Link to comment Share on other sites More sharing options...
Hobbs Posted May 19, 2014 Share Posted May 19, 2014 I PMed you. Would probably be more polite to stick to English here so everyone can follow the conversation Link to comment Share on other sites More sharing options...
FrenchFitnessGreen Posted May 19, 2014 Share Posted May 19, 2014 Je suis au nord de paris:). Je suis venu chercher de l aide ici mais pour l'instant pas de réponses Link to comment Share on other sites More sharing options...
Hobbs Posted May 20, 2014 Share Posted May 20, 2014 Where's you post ? Did you create a topic? Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now