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  1. #1
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    Default Please critique my diet, thank you!!!! :)

    I am a female, 5'6", 120 lbs. I'm 53, my goal is to lose fat, especially abdominal area, and gain muscle. I don't want to lose weight, just replace fat with muscle.
    I work out with pretty heavy weights about 4 times weekly and do short (30 min) hard cardio 2-3x a week. I don't know if I have too much carbs and not enough protein. I was doing 40% carbs, 40% protein and 20% fat, then I read I should have more carbs, so I changed it to 60% carbs, 25% protein and 15% fat, which is what the below is based upon. Thanks so much for any input. I read so much conflicting information I am confused now.


    Your Food Diary For:
    Tuesday, April 7, 2015
    Breakfast Calories Carbs Fat Protein Sodium Sugar
    1/2 C Q Oats 1/4 C Blueberries 1/4 C Almond Milk, 1 serving(s) 125 22 3 4 49 3
    Mushrooms And Peppers, 1/4 c 15 2 0 1 6 1
    Chia/flax/hemp Seed Gel, 1 tsp (s) 33 1 2 2 3 0
    Kirkland - Egg Whites, 0.75 cup(s) 100 0 0 20 300 0

    Lunch
    Frozen Carrots, 0.5 cup 26 5 0 0 45 3
    Meat - Chicken Breasts Boneless Skinless, 4 oz 124 0 1 26 73 0
    Romero's - Stone Ground Corn Tortillas (King Size), 1 tortilla (38g) 85 18 1 2 26 0

    Mahi Mahi - Mahi Mahi, 1 oz 24 0 0 5 25 0
    Sweet potato - Cooked, baked in skin, with salt (Sweetpotato), 100 g 90 21 0 2 246 8
    Food Club - Steam Easy Unshelled Edamames, 1 cup 80 7 3 7 7 1

    Dinner
    Pacific - Butternut Squash Soup, 1 cup 90 17 2 2 280 4
    Romero's - King Size Corn Tortilla, 2 tortilla 170 36 2 4 52 0
    Yam - Yam, 164 g 194 46 0 2 10 1
    Asparagus - Cooked, boiled, drained, 3.8 oz(s) 24 4 0 3 15 1
    Purdue - Boneless, Skinless Chicken Breasts, 3 oz cooked 100 0 1 21 60 0

    Snacks
    Fruit Smoothie, (1/2 cup strawberries, 1 cup spinach, 1/2 c blueberries, 1/2 c almond milk 131 38 2 2 161 25
    Raw Almonds (Correct) - Almonds - (Correct), 0.5 oz (12 nuts) 80 0 7 3 0 0
    Coffee-Mate - White Chocolate Caramel Latte Liquid Creamer, 1 tbs. 35 5 2 0 0
    Cheerios, Multi-grain, 1 cup, 36 gr 110 28 3 5 220 2
    Raspberries - Raw, 1/2 cup 64 15 1 1 1 5

    Totals 1,700 265 30 112 1,579 59
    Your Daily Goal 1,943 291 32 121 2,300 73
    Remaining 243 26 2 9 721 14
    Last edited by svking; 04-08-2015 at 12:26 AM.

  2. #2
    Moderator EKnight's Avatar
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    Default

    If I used a ratio, I'd go by the one the ACSM advises- 30p/50c/20f. Otherwise, I'd shoot for 1g protein/ pound body weight, 20% fat, and the rest carbs.
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

  3. #3
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Quote Originally Posted by svking View Post
    I am a female, 5'6", 120 lbs. I'm 53, my goal is to lose fat, especially abdominal area, and gain muscle.

    Stop

    Gaining muscle = Caloric Surplus
    Losing Fat = Caloric Deficit
    right away your goal does not match or work

    pick one goal and go after it
    trying to do both wlll likely lead you to spinning your wheels and minimal results



    If Cutting Read the following:

    http://www.bodyrecomposition.com/fat...ss-part-1.html
    http://www.bodyrecomposition.com/fat...ss-part-2.html

    I highly suggest you read here regarding your diet:

    http://www.bodyrecomposition.com/fat...ts-part-1.html
    http://www.bodyrecomposition.com/fat...ts-part-2.html

    And also my article regarding fatloss on the site:

    http://www.muscleandstrength.com/for...Look-Your-Best


    If Trying to add some size:


    Eat in a caloric surplus, meaning eating more kcals than you need to maintain in order to gain muscle, size, and strength.

    http://www.bodyrecomposition.com/mus...mass-gain.html
    http://www.bodyrecomposition.com/mus...-gains-qa.html
    http://www.bodyrecomposition.com/mus...ass-gains.html
    http://www.bodyrecomposition.com/mus...ass-gains.html

    Philosophies, Macro intake, training , and cardio articles for you to understand and help set up what you need to do before moving forward towards more supplements or advanced workout routines.
    Team ScoobyPrep

  4. #4
    Regular Poster Bdillingham5's Avatar
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    ^ It doesn't get any better than this advice.
    Team GAT Sport

    "Blessed be the Lord my strength, who teacheth my hands for war and my fingers to fight." - Psalm 144:1

  5. #5
    Regular Poster Spartan's Avatar
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    Default

    First of all: when you reading informations about a subject is good to select that content. Otherwise you confusion will be much higher in time.

    You can't replace fat with muscle. These are two different type of tissues that not interchange one with another. Is better to lose fat and after that you could build muscle. Losing fat and building muscle in the same time is much complicated.

    And another thing is that losing fat from a specific body zone is not possible. You lose fat from all over your body.

    I think you need a little bit more protein to maintain an anabolic state (35-40%) and a lot of patience.

 

 

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