Assess my healthy plans?

[Deleted]

Ok I don't really know if this is good or not and you ladies (guys?) probably can give me some good insight.
I'm back on the healthy train and I'm starting off slow because I haven't exercised in so long. I'm doing the following:
35 min on the elliptical (burning about 350-380 cals)
Chest presses on 0 lbs (3 sets of 30)
Shoulder presses on 10 lbs (4 sets of 30)

An example of my day of eating is as follows:
Quinoa with cherries, raspberries, and cinnamon
Homemade hummus with raw zucchini
3 egg whites and 1 whole egg, 3 slices of turkey breast, 1 slice of muenster cheese in a whole wheat tortilla
Pb on a banana
A bowl of kix with 1% milk

If I keep this up and add more exercise as I get more comfortable, I should see results, right?

[wambam]

I recommend WAY more protein than you're currently getting.

[Deleted]

This isn't enough food. You need way more protein too.

[Deleted]

Definitely track your calories online if you're trying to lose weight. You need to eat enough and in the right balance, it is critical!

[joenali]

How are you calculating the calorie burn on the elliptical? It seems high. Get a heart rate monitor. A heart monitor tends to be more accurate than heart rate monitor on the machine You're using.

[Deleted]

Jul 17, 2013 15:10:05 GMT -5 joenali said:

How are you calculating the calorie burn on the elliptical? It seems high. Get a heart rate monitor. A heart monitor tends to be more accurate than heart rate monitor on the machine You're using.

I use what it tells me. I'm also 255 lbs so I assume I would burn more.

[Deleted]

The calorie burn on the machine is highly inaccurate.

Where's your dinner?

You need to eat more. Any idea what your calorie consumption is?

[gt7301b]

I'd use the New Rules of Lifting for Women for your strength training plan, if you haven't lifted in a while I'd also take a class or meet with a trainer to evaluate your form.

As far as your eating goes I'd add more protein and veggies.

[Deleted]

Jul 17, 2013 15:32:27 GMT -5 aswartzw said:

The calorie burn on the machine is highly inaccurate.

Where's your dinner?

You need to eat more. Any idea what your calorie consumption is?

Last night I had hummus for dinner. I made it at home and I ate it all...lol. So a whole 15 oz can of chick peas worth...

I'm going to add my calories from yesterday and give you an estimate.

[Deleted]

Yesterday was 2300 calories

[wambam]

Jul 17, 2013 16:23:55 GMT -5 liubot said:

Yesterday was 2300 calories

Say whaaaa? There is absolutely no way that could be 2300. 

[AAM2012]

Uh you are eating like a bird....how can you not be starving? Please read New Rules of Lifting for Women and eat more wholesome foods.  There is no way that was 2300 calories.

[Deleted]

Jul 17, 2013 16:13:21 GMT -5 liubot said:

Jul 17, 2013 15:32:27 GMT -5 aswartzw said:

The calorie burn on the machine is highly inaccurate.

Where's your dinner?

You need to eat more. Any idea what your calorie consumption is?

Last night I had hummus for dinner. I made it at home and I ate it all...lol. So a whole 15 oz can of chick peas worth...

I'm going to add my calories from yesterday and give you an estimate.

Whoa.  Well, for starters, that is unhealthy.  I assume it's canned chickpeas??? So you probably consumed 800mg of sodium??? 

[Deleted]

Jul 17, 2013 16:28:01 GMT -5 wambam said:

Jul 17, 2013 16:23:55 GMT -5 liubot said:

Yesterday was 2300 calories

Say whaaaa? There is absolutely no way that could be 2300. 

Yeah.  No way. 

liubot, if you really did consume 2300 calories, then you are eating things you didn't list in the OP or you are eating gigantic servings. 

[sadlebred]

Have you calculated your BMR? I'd be starving on what you are eating.

[Wines Not Whines]

Are you eating really big servings? I would assume what you ate would only be about 1000 calories, maybe less, just based on your descriptions.

[zoidberg]

I feel light-headed just reading that.

[IrishBelle]

You need more protein and veggies. Other than the zucchini, I don't see any list. Try to eat a protein, healthy carb and veggies at every meal and snack.

[Deleted]

Thanks everyone. I will adjust accordingly.

[katietornado]

Ditto everyone else about protein and veggies/fruit.

Also, you shouldn't be doing 30 reps of any strength training movement. More weight, fewer reps.

Here's a sample day for me...
Breakfast: 3 whole eggs (yolks too!), a serving of fruit, string cheese, coffee
Lunch: tofu, rice, broccoli, mixed veggies
Snack at my desk: homemade trail mix (walnuts, almonds, dried cherries, dried apricots, dried bananas)
Dinner: salmon, spinach, sweet potato
Post-workout: 24 grams of protein in coconut milk and water
Other snacks: occasionally some more fruit or veggie as a snack


It is always a challenge to get enough protein. Always. If you're not a big fan of fruit/veggies, a great way to get a huge dose of them is a smoothie. 1 cup frozen berries, half a banana, vanilla protein powder, and two handfuls of spinach. It makes a great breakfast! You can also blend up fruit in the blender (add a splash of milk or half & half if you want) and freeze it into popsicles.

ETA:  I keep thinking of ideas and I really need to just stop it.  But anyway, I was thinking that if you like chickpeas, you should look up roasted chickpea recipes.  I like them roasted with olive oil, parm, and garlic.  It's a salty, savory snack that is way healthier than chips or whatnot, and it's easy to make them in big batches.

Recipe here: www.unrulybliss.com/recipe/garlic-parmesan-roasted-chickpeas/

(It works a lot better to mix everything but the Parm, then throw that in to coat the chickpeas.  Also skip the salt...it's way too much.)

[Deleted]

katietornado thanks! I will look into this recipe. I just made turkey chilli that will be my dinner and lunch tomorrow. Lots of protein, right?

[Deleted]

Jul 17, 2013 20:52:03 GMT -5 @littlemoxie said:

Are you nursing? If so, you need to adjust your calories up by about 500 to account for that.

I'm not... BFing didn't work out.