I'm new! Help me with nutrition

Discussion in 'Female Gym Junkies' started by Analise, Oct 9, 2017.

  1. Analise

    Analise New Member

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    Hey! I'm a newbie here and looking for some advice about my nutrition.

    Some background info:
    I'm 22 years old and I'm 170cm tall,
    I have kinda plateaued with my weight
    I currently weight 73 and I have lost 5kilos.
    Waist before: 93 - now is 82
    Hips before 116- now 110
    Chest before- 100 -now 94
    I have been working out for the past 3 months pretty hard with a personal trainer from anywhere up to 2-6 times a week depending on my busy schedule. Lately it's been consistently 5 times a week of both cardio and weights.

    I wanted to get into macros and I was told 1700 calories was enough for me to lose weight with 150g of protein, 125g of carbs, 66g of fat.

    I have no idea what I'm doing haha! Is there any good references that aren't crazy complex and suitable for a busy lifestyle.
    Also how do I battle this plateau?

    Need some advice! Thanks
     
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  3. hardcore

    hardcore Well-Known Member AGJ Supporter

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    Hi and welcome :D

    id like to help but im just not 100% sure what you're asking for exactly?
     
  4. Analise

    Analise New Member

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    Hey! Sorry if I wasn't clear. I'm not too sure if my macros are correct as I've had so many different responses. Some advice for that possibly

    And also I'm looking for good references of meal planning that I can follow that isn't too complex!

    And any strategies to battle the plateau
     
  5. flow

    flow baked beans Connoisseur

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    those calories are incredibly low. What are your goals?
     
  6. hardcore

    hardcore Well-Known Member AGJ Supporter

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    ahh right ok cool.

    i guess my first question would be why your PT isnt helping you with this?

    Antway, to fix the plateau you need to fix your diet first. so you need to work out your maintenance calories (if you Google youll find the calc), but ball park id say your around 2500. typically you'd drop 500 off maintenance to lose weight, but perhaps someone more qualified can assist here??

    Load my fitness pal onto your phone and start tracking your intake and macros!! i personally wouldnt start cutting carbs and all that shit, id just keep your diet clean. grilled/bbq chicken breasts, sweet potato sliced and cooked on bbq, white fish, brown rice, oats, green veg, salads (no dressing apart from a little balsamic maybe), tuna, avo, almonds, eggs, egg whites, greek yogurt are some good choices.

    I cook in bulk (like the chicken and carbs for example) and then weigh out my portions for the week. im hoping this helps??
     
  7. Analise

    Analise New Member

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    My goals are to hopefully get below 70 and tone up and focusing on the weights.
    I'm finding it incredibly hard to eat the 1700 calories aswell! Doed that mean I should be lowering my calorie intake?

    For example my diet today was
    Breakfast : Greek yogurt with some muesli in it
    Morning tea: banana some corn thin crackers

    Lunch : serving of pork and chicken beans and mushrooms and half a potatoe

    Dinner chicken schnitzel with salad

    After dinner snack was a berry smoothie. With all the good stuff.

    And that wasn't even 1700 calories on my fitness pal
     
  8. Analise

    Analise New Member

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    Ah okay! Well he suggested 1700 calories and I thought it might be wrong! So hence me being on here. He is fantastic for fitness and I'm doing really well with that but he has suggested a lot of small amount of foods that have left me with low blood sugar and low energy! Does not feel good after a session with him.

    Hm okay! I have started all that and meal prepping each week and trying to eat as clean as I possibly can. But thankyou
     
  9. flow

    flow baked beans Connoisseur

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    at 22 and already very lean (70kg at 170 is pretty small) i wouldn't go under 2k cals. Concentrate on decent foods over a few meals each meal should be around 40%pro/40%carbs/20%fats but this can be tweaked to allow better changes. Your in a plateau because you are on very minimal cals imo.
     
  10. Analise

    Analise New Member

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    Okay thanks!! Will focus on that. Thankyou
     
  11. hardcore

    hardcore Well-Known Member AGJ Supporter

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    up to 2000 cals across 6 meals and you shouldn't be low on energy. sweet potato is quite good in terms of low calories, more so then rice for example (ie you can eat a lot more of it then rice, to fill you up), whereas almonds are calorie dense. get your macros right (if you are using my fitness pal already then its just a matter of tracking the macros now) and keep up with the weights and hiit cardio and you should be fine. plateau's do happen you must just push through.
     
  12. flow

    flow baked beans Connoisseur

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    Wait hang on. Your female? Sorry tottaly missed this.
    My recommendation still is to increase to 2k but makes more sense why he has you at 1700.

    @hardcore will have the best advise for you listen to what she has to say :)
     
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  13. Analise

    Analise New Member

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    I guess I should've wrote that! Haha
    Okay will keep it in mind :) thanks
     
  14. flow

    flow baked beans Connoisseur

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    Lol well your avi is the female icon and you posted in the female thread so my dumbass should have noticed :)
     
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  15. chrismwpcs

    chrismwpcs Make it take it. AGJ Supporter

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    You missed that? You feeling ok? ;)
     
  16. hardcore

    hardcore Well-Known Member AGJ Supporter

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    he's just not use to females on the forum lol:(



    We need more chicks ey ;)
     
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  17. flow

    flow baked beans Connoisseur

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    females/males i am a equal opportunist.
     
  18. PitBull

    PitBull JunkYard Dog

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    New female? Hmmm she single?
     

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