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Old 04-12-2005, 09:04 AM   #1
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chappyboy/naxis Anyone

Can someone please tell me what a normal healthy calorie consumption would be for me I am 5'2 female my BMI is 27 I weigh 145 lbs and I wanna weigh 125 to 130 I just need an Idea of total calories No more no less than just an idea. Sorry if I sound stupid. I have figured that my average calorie intake is over 3000 (Not good I am sure) any help would be great. Thank you Thank you Thank you....

 
Old 04-12-2005, 09:29 AM   #2
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Re: chappyboy/naxis Anyone

I would start in the 1250 to 1300 range. I would start with 40/40/20 split with 509 calories from carbs and 509 calories from protein and 254 calories from fats. This assumes that you will be working out - the total calories should be split to 5-6 even meals throughout the day. The first week is to get a baseline while week two will let you know if you need to adjust calories - week one will be fluid loss and some fat, week two is the true reflection of fat loss and you should be shoot for 1-2 lbs per week.

 
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Old 04-12-2005, 09:34 AM   #3
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Re: chappyboy/naxis Anyone

What in the world can I eat that would be 5-6 small meals and such low cals any Ideas?

 
Old 04-12-2005, 09:38 AM   #4
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Re: chappyboy/naxis Anyone

Lots of veggies is a good start...

 
Old 04-12-2005, 10:22 AM   #5
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Re: chappyboy/naxis Anyone

chicken, turkey, egg whites, skim milk, water, fruit, veggies, beans, whole wheat products, etc.

 
Old 04-12-2005, 10:23 AM   #6
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Re: chappyboy/naxis Anyone

egg whites/oatmeal

chicken breats/brwn rice /steamed veggies

turkey breast/small potato/salad

Protein shakes

not real exciting stuffbut gets the job done

 
Old 04-12-2005, 10:24 AM   #7
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Re: chappyboy/naxis Anyone

Quote:
Originally Posted by keithsgirl
What in the world can I eat that would be 5-6 small meals and such low cals any Ideas?

you must be over-estimating your calories

here's a few healthy food ideas:

egg whites
oatmeal
tuna
salad w/ fat free dressing
yams - sweet potoates
broccoli
salmon
fish filet
ground beef
turkey breast
chicken breast
spinach
brown rice
natural peanut butter
low-fat cheese (once in a while)
whole-wheat wraps, pitas (if neccessary)

whey protein shakes in between meals



thats my grocery list pretty much...............

 
Old 04-12-2005, 10:40 AM   #8
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Re: chappyboy/naxis Anyone

great list almost identical to mine!

 
Old 04-12-2005, 11:59 AM   #9
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Re: chappyboy/naxis Anyone

Thanks Fitchic now are those meals or do you just eat them individually? What kind of meals are you making you seem to have great ideas

 
Old 04-12-2005, 01:28 PM   #10
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Re: chappyboy/naxis Anyone

Just keep it simple, making it fit into your caloric needs for the meal. Every meal should have some protein and ideally a veggie. Carby foods are best kept in the first few meals of the day. I had a can (or two) of tuna and broccoli for lunch every day for 3 years, but most people would lose their minds with that kind of invariation.
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Old 04-13-2005, 03:46 PM   #11
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Re: chappyboy/naxis Anyone

Quote:
Originally Posted by keithsgirl
Thanks Fitchic now are those meals or do you just eat them individually? What kind of meals are you making you seem to have great ideas

When i'm on track.............lol, key word "when" but anyways..........this is a basis sample diet.................i'm 5'4 120lbs

Breakfast
Oatmeal with cinnamon and spelnda
Egg beaters or egg whites or omlete with veggies
Coffee

Snack
Protein Shake or cottage cheese, teaspoon of natural peanut butter

Lunch
Salad with grilled chicken and fat free dressing
or chicken with veggies

Snack
10 or so baby carrots, handful of nuts, (almonds mostly)

Dinner
chicken, salmon or steak with veggies
sweet potoato

Snack
Sugar Free Jello or cottage cheese


thats just one day...........there are many different mixes and matchs

 
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