Hi, I was wondering if someone could give me some advice on my diet/eating plan. I am 5'10" about 145lbs and 32 years old.

Pre-workout 16oz. V8

Breakfast 2 slices whole wheat toast 40 calories ea. slice
1/2 cup oatmeal with 1 small apple cooked in.

Lunch I boca burger in between two slices of 40 calorie bread
with about a teaspoon of ketchup and 1 can of green beans and a
diet pepsi.

Snack low fat microwave popcorn and an apple or orange.

Dinner Some sort of lean protein like chicken, shrimp or turkey burger and
a salad with a teaspoon of dressing a few croutons or a bowl of
veggies.

I drink a lot of water and have one cup of coffee in the morning.

My workout consists of 1 hr of cardio (usually jogging/elliptical/stairmaster) and 1/2 hr. lifting weights. I also do a Pilates class twice a week for 30 minutes.

I will admit that I'm hungry all day long and keep wondering if I'm eating enough. I was trying to stay between 1200 and 1500 calories. I'm trying to lose about 10 pounds.

Any help or advice would be greatly appreciated.

It seems to me, that you being a guy should be eating a bit more in calories. Usually they say that a women should eat between 1200 and 1500 cals a day to loose weight. Your a guy, and have a different genetic makeup. Guys need more calories then women do, even if they're trying to loose weight. Why do you want to loose 10 lbs anyway? It seems to me that at 5 ft 10 145lbs is a nornal if not a bit low weight. Is it a matter of toning? Lift weight! The extra fat will melt. off. If you are weight trainging, you must eat more cals anyway. If your not careful, your body will go in starvation made and kill your metabolism! It's ok to diet and exercise, but be smart and be careful, you will do more harm then good cutting so many cals!

uh... female. check again. ;)

jleon: what times are your meals? What kind of cardio do you do? If you're hungry all the time, changing meal times Smaller meals, more frequent snacks) and getting more fiber can help with that a lot.

My meals are usually around 9:30-10:00am for breakfast, lunch at 1:30pm, snacks about 4pm and dinner about 6:30pm.

Should I snack on more veggies for fiber?

I usually jog for 30 minutes at 6mph and then either elliptical for 30 minutes or stairmaster for 15 min and the elliptical or bike for 15 min. I try to do some high intensity intervals during cardio a couple times a week. I work out early in the morning 5am to 6:30am.

If you can, don't go more than 3 hours between meals/snacks. 2 to 2 1/2 is best and usually easiest for people with a standard work day. If you can nibble on carrot sticks, broccoli and/or cauliflower I think you'll find yourself feeling fuller longer.
Also, if you're doing cardio in the morning, try doing it on an empty stomach. Carbs do give you energy, but you have much higher fat burning potential if you have low blood sugar. I have a cup of tea for a little jolt without the calories. Save the V8 for a snack or for immediately after your workout.

Thanks Naxis. I will wait to have my V8 until after my workout. What do you think about my total calorie intake. Too high, too little or ok?

I think you're right on the mark. Try to go higher in that range on days that you workout more (cardio and weights) lower on days you do less (just cardio or off days).

Hi J,

According to your height and weight your BMI is in a very healthy range of 20-21 so you don't really need to lose any weight. Losing 15 lbs would put you at the border of underweight and for the average frame size would be too thin. Too thin is not good for your body or your bones. Fit and healthy is much better.

Your calorie level is too low also.

V8=100 calories
breakfast= 290 calories
lunch=240 calories
snack: (not sure how much popcorn you eat but apx 150)
dinner= 150-200 depending on protein

That does not equal 1000 calories. Combine that with the intense exercise, the fact that you already are at a healthy weight and it sounds like a recipe for an eating disorder. Please think about it. It may be that you need to tone up your body but you definitely don't need to lose weight. It might be helpful to get the perspective of people on the eating disorder forum since they've all been there. Good Luck.

Hi, I was wondering if someone could give me some advice on my diet/eating plan. I am 5'10" about 145lbs and 32 years old.

Post workout Milk with protein powder (25 grams protein)
V8 is fine b4 you workout

Breakfast 2-3 eggs half a piece of toast, maybe 1 piece
1/2 cup oatmeal with 1 small apple cooked in.

Lunch I boca burger in between two slices of 40 calorie bread
with about a teaspoon of ketchup and 1 can of green beans and a
diet pepsi.

Snack Almond butter or Natural peanut butter or Frozen fruit blended with Flaxseed oil(can use fish oil as well) 1/2 can of tuna .

Dinner Some sort of lean protein like chicken, shrimp or turkey burger and
a salad with a teaspoon of dressing a few croutons or a bowl of
veggies.

I drink a lot of water and have one cup of coffee in the morning.

My workout consists of 1 hr of cardio (usually jogging/elliptical/stairmaster) and 1/2 hr. lifting weights. I also do a Pilates class twice a week for 30 minutes.

I will admit that I'm hungry all day long and keep wondering if I'm eating enough. I was trying to stay between 1200 and 1500 calories. I'm trying to lose about 10 pounds.

Any help or advice would be greatly appreciated.

My suggestions are in bold. You are doing cardio 3-5 times a week i assume. 1 hr seems like a bit much you may only need 45 mins. Make sure you are within 60-75% maximum heartrate. Prefeably closer to 75% if u want the fat to melt off(although u may lose muscle).

With the diet having a protein drink after you workout is ideal as your body becomes catabolic and eats away at the muscle before it does the fat. Whey protein is quick release all of it is absorbed within 2 hours. Protein should be the staple of most diets. You want either protein with a source of complex carbs or protein with some source of healthy fats. You dont want to mix fats and complex carbs. Protein will leave you more full after eating. Protein is quite complicated to digest so therfore it doesnt directly store as fat, it needs to be convented first so unless you are eating way too much so to speak you will be fine.

I added eggs to your breakfast as you had no source of protein. You can choose a good source of fats in your snack to go along with 1/2 can of tuna.

8:30-9:00 is ideally the best time for your breakfast 2-2 1/2 hours after your protein drink.

12-12:30 for lunch

3-3:30 for your snack

6:30-7:30 for dinner

Here you have at least 3 hours before each time you eat, considering that you are eating very small portions this shouldnt be a problem. You dont want to eat 2 hours or so before you go to bed assuming u dont sleep before 9:30 this should work out fine.

I really hope you give what i suggested a try

oh geeze!!!!! what a dummy, I'm so sorry about the female mistake. nix everything I said. I was thinking about a post that I just read from a guy. really sorry!!!!!!!!

Thank you everyone for your input. I have tried eating more veggies that have more fiber and I've been eating a little more in my meals in general like adding some yogurt or a Luna bar if I'm in a rush. My hunger level has decreased even though are still those days you just want a pizza. :)