This is what I would eat on a typical day
B- 2 fried eggs, 2 bacon, V8 juice
L- chicken, veggies and 1 cup of brown rice
Snacks- a fruit, cheese or yogurt
Dinner- chicken, veggies and sweet potato
Throughout the day I would eat a peanut butter sandwich
Can someone help me please..I have been in a plateau for three months..the scale is not moving at all.
I haven't been here at CC very long at all so I am in no way the expert, but I would guess that either you are exercising too much for your calorie intake, or your sodium or fat is very high. Bacon? Peanut butter sandwiches? Maybe turkey bacon or low fat peanut butter?
have u lost any weight at all like are you at a stop or have u not lost any yet? i read somewhere that if you are at a stop (you lost weight and then stopped) its because ur body adjusted to the lower amount of calories you are eating.. say you used to eat 3,000 calories a day, and then when u decided to diet you went down to 2,500 calories a day.. if youve been at that 2,500 calories a day for a while your body could have adjusted to it again.. if this is the case just lower ur calorie intake about 250cals per day.
are you counting the butter in the fried eggs?
Are you drinking enough water?
What kind of veggies are you eating, and do you cook those in olive oil or butter? Are you really eating one serving of chicken, or is it actually more than you think?
Are you eating white bread or wheat/low-carb bread with the sandwich?
I think your sodium sounds pretty high. I'd replace the V8 with a fruit snack later in the day. Yogurt can also be high in sugar. Cheese is actually not that great a snack as it's all saturated fat, and no real nutrients.
Off-hand I'd guess you aren't eating enough. If you burn 500 calories a day, five days a week and only eat 1400 calories, then you're only at 900 calories for the day - you should probably be eating an extra 2-300 cals on exercise days.
I think you need to eat more calories. I eat 1400 calories a day, exercise 5 times a week and I am 5'4" 135 lbs. You are 6" taller etc... so you would definitely need more calories to reach your BMR. Try adding some whole grains to your breakfast. Maybe a slice of whole wheat toast and add protein to your pb sandwich. Remember. even though PB has protein...it's really a fat not a lean protein. Make sure you have carb/fat/lean protein at every meal. Good luck.
Nice to meet another 5"10' female here. I lost about 20 lb. keeping between a 500 to 800 calorie deficit, exercising about 6 times a week and am now maintaining at about 148 lbs. It would be nice to get to 145 but I'm not stressing about it. I am also on a low salt diet, so no bacon or peanut butter, and reducing cholesterol, so one egg a few times a week. I eat a salad two or three times a day, avoid white bread and rice, lots of whole grains. I cook oatmeal for breakfast most days and try to avoid eating prepared foods and eating out. Hope this helps.
I would agree that you should increase your food intake - I'm also 5'10" and have lost 30 pounds since January - I started at around your weight - and I also eat some more protein - mixed nuts are a standby for me - they really fill you up and don't cause your blood sugar to spike - I aim for 1600 - 1800 calories a day - more when I do cardio and less when I do weight training, which I alternate each day. I'm still losing weight at this calorie intake, and I weigh less than you - so I would say to up your food for a few weeks and see how it goes - just don't get discouraged because the scale may go up slightly for a week or two - but then it should start dropping - also maybe you want to focus more on weight training so you're burning more calories all the time. Good luck!
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