Just 1 Fat Chick on a Diet

WEIGHT: 170 lbs

height 5′4

AGE: 24
ACTIVITY LEVEL:
LOW -Moderately active

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CALORIES ON LOW ACTIVITY DAYS 1300-1500

(days where you get no workout in. Even small workouts where you’re really not pushing..try and stay in this range..light

strength training or < 30 min cardio)

 

CALORIES ON WORKOUT DAYS 1500-1800
(strength training heavy or +30 min cardio)

AVERAGE CALORIES 1500

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ABOUT MACRONUTRIENT RATIOS

Your macronutrient ratios are how you are going to balance out your diet simply put. A diet high in healthy fats, and lower

in carbs….(according to my trainer) is going to do something very special..your body burns carbs first, then fat, then

protein…If you limit your intake of carbohydrates (not too much cause you need them for fuel and function) your body will

burn them with your activity and then begin to work on burning off the fat. Once your body begins to start burning fat..you

will see definite changes.

Protein: Great for muscle development and a good percentage of your diet. Most people who weight train suggest between 1 to

1.5 grams of protein per lb of body weight.

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DIET SPECIFICATIONS-PARTIAL FOOD LIST & GUIDELINES
                      
                  PROTEIN:

protein powder is an excellent way to add protein to your diet..expensive but lasts long and is worth it. I use gold standard

chocolate whey, but I’ve heard some good things about other products..stay away from the bars..they’re high in sat fats

calories and carbs, althought detour buzz caramel peanut bars are a good cheat instead of a snickers..tastes the same..Make

sure if you use milk to measure it…1 mug does not equal 1 cup ;op

lean meats..try to stay away from red meats…things like fish (Salmon tilapia halibut to name a few), chicken, tuna, shrimp,

lobster…eggs- hardboiled, fried (in tsp olive oil), scrambled etc..try to use mostly whites and one or two whole eggs for

their healthy fats…
low fat to fat free cheeses and dairy watch out for the sodium increases in shelf products…(to make up for the

taste)…cottage cheese, greek yogurt (high in carbs, but also high in protein)

peanut butter (good mix of fats and protein)…
nuts (keep serving sizes as accurate as possible..they add up on the calories and fat fast..1 oz to a .5 oz is plenty for a

portion size)

beans: great source of protein and an easy add to a meal or a salad..good with some brown rice and some chicken with fat free

sour cream ;op yum
                      
             FATS (primarily monosat some polysat fats):

TOTAL FATS SHOULD EQUAL 50-70g primarily monosaturated fats, rest should be approx 12g polyunsat fat, 12g at MAX from sat

fats and 2 g or less from trans fat

Will be easy to meet your fats for the day, cause they will primarily come from your good proteins IE. fish, nuts, beans,

peanut butter

Also healthy fats:

Oils: Olive oil, flaxseed oil, sunflower oil, canola oil, seasame oil, soybean oil, walnut oil, peanut oil (A TSP or even

HALF is packed with calories and healthy fats, so just use in moderation)

Avocados: Haas Avocados have more good fats then Florida avocados. so try and buy those…(yummy on a salad..with some

chicken and hardboiled egg 1/4-1/2 avocado is a good serving size)

Olives: black olives, green olives, or olive tapenades..I’m not a huge fan..but will eat them from time to time on a salad
Serving (10 olives or 2 tblspns tapenade)

And believe it or not some CHOCOLATES (some) are good for you! Wohoo..Dark or semisweet chocolate chips, shavings or chunks..
IN MODERATION…It says a good serving is 1 1/2 oz..I think thats even a bit much, but I would go for some chocolate covered

cashews (.5 oz) as a good healthy snack..I suggest if you’re a chocoholic like me and once you have one you have to have

20…stay away from this healthy fat..before it becomes an unhealthy one ;op and watch out for carbs on this..

AGAIN Trans Fat: Non-existent as humanely possible ;op under 2 g a day                    Â
 Â Â Â Â 

 CARBOHYDRATES (all cOMPLEX carbohydrates.Try for no exceptions)

SHOULD BE BETWEEN: 80 and 110 g, with an average of approx 90g a day

100% Whole wheat products, fruits, vegetables, sweet potatoes, beans, brown rice, bulgar wheat, . Stay away from labels that

read high fructose corn syrup and things that are white in color really like regular pastas and breads ;op

also read my blog commments from a wee bit back..they are very imformative..some people on Bodyspace have great ideas!! I

linked you at the bottom
                      
          SODIUM

At MOST..you want your sodium below 2300…will be hard..but this is where its important to keep track of anything

shelved…sometimes in products that are "low cal, low carb, low sugar" there is an increase of sodium..sodium also used to

be the only means of preserving foods back in the day and although we have other ways now, a lot of companies still keep

there sodium the same because they dont want to compromise the taste after so long…so just watch out..sodium will make you

BLOAT and hold a lot of water…and is horrible for you health overtime when in excess

                      
           FIBER
Between 25-35 g daily..also going to be difficult due to the cut in carbs, a lot of your carbohydrates are going to contain

your fibers…fibers keep you full for longer and are great for your digestive process in that they get

things…"moving"…if you catch my drift. I try to incorporate fiber into every meal…

 

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               OK CONSOLIDATED BREAK DOWN:
CALORIES: AVERAGE @ 1500

          LOW ACTIVITY DAY 1300-1500
          HIGH ACTIVITY DAYS: 1500-1800

MACRONUTRIENT RATIO: 25 40 35
TOTAL FATS: Average @ 60 g…

low cal/activity days: 50-60
high cal/activity days:  60-70

POLYUNSAT FATS: approx 12 g daily

SAT FATS: less than or equal to 12 g daily

TRANS FATS:(if you MUST) under 2g

MONOUNSAT FATS: primary fat intake-rest of fat grams for day
CARBS: AVERAGE @ 90 g
       low cal/activity days:  @ 80-90g
       high cal/activity days:  @ 90-110g

PROTEIN: AVERAGE @ 150g
         low cal/activity days:  130g
         high cal/activity days: 180g                    
                           
                      
                                    LINKS
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  Some Facts about healthy and unhealthy fats:
 http://www.americanheart.org/presenter.jhtml?identifier=3045789

  MY blog ALWAYS stop in..its usually trying to help motivate and I ask a lot of questions with great responses and answer

some sometimes too lol: http://blog.bodybuilding.com/presidentswife

Read the comments on this specific blog post, because it involves what to watch out for as far as carbohydrates, specifically

commments by Jmorgan… http://blog.bodybuilding.com/presidentswife/2009/05/19/starting-to-track-the-diet-again/#comments

   Great recipe for a fat and fiber rich breakfast cereal with peanut butter and flax (bought at health food store/vitamin

shops) opt for the half serving:
 http://lowcarbdiets.about.com/od/breakfast1/r/flaxpdcereal.htm

   Great Excersize: killer!!! will leave you breathless..I say about 3 sets of 12 is good http://www.youtube.com/watch?

v=9LS3PunC_aE&feature=channel

   My killer abs routine (we did this that day at the gym): http://blog.bodybuilding.com/presidentswife/2009/05/22/my-15-min

-abs-routinei-did-this-for-a-friendhope-its-
helpful/
  
   Where your calories came from: http://www.fitwatch.com/qkcalc/caloriedeficitcalculator.php
  
   Where your macronutrient ratios came from: http://www.freedieting.com/tools/nutrient_calculator.htm

   Just an idea of how I eat daily (not always perfect ;op): http://www.sparkpeople.com/mypage_tracker.asp?

id=PRESIDENTSWIFE&dte=6%2F13%2F2009

Good luck…Dont be overwhelmed or feel defeated..you control your body..not the other way around…just use sparkpeople.com for entering all your foods..great way to get things just right…usually I TRY..try being

the key word, to plan ahead..and this way I start my days off right. And it also gives you a food shopping list..based on

what you eat every week

Lots of love and luck

Lori Anne

 

This entry was posted on Saturday, June 13th, 2009 at 12:06 pm and is filed under One Step @ A Time. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.