Hello everyone! I am new here, and I am glad to become apart of this forum. Hopefully I can learn alot!

Well here is what I have been "working" with lately. Somtimes I get so RAVENOUS for food. Like I can down 4 slices of sprouted grain bread topped with almond butter and honey and still like I could keep going with some high fiber cereal and fruit! Its like a food attack for protien and fat. AAAAAH! And they manifest in either nut butters, or bean and cheese burritos.

So I am trying to up the protein, and get more healthy fats. I try to eat lots of greens and fruits in meals. Kale is my friend, and so are salads. For breakfast I have a serving of oatmeal with some fruit plain.

How much protein should I get a day? I weigh 111 lbs, and I am 5 feet tall. Maybe I no longer need to cut fat out of my diet...I should try to get more heathy fats. I am very active. I do dance classes, aerial acrobatics once a week, yoga everyday, bike riding or running other days. Dance at the club on the weekends. So basically everyday I am doing some sort of activity. On every other day I do pilates and arm work....

Also, sorry, I am SO addicted to chocolate. Dark chocolate. I could eat half a bar of good quality dark chocolate a day. On some days I drink a non fat decaf starbucks mocha...Yikes! I just can't cut out the the chocolate.

Some days I feel so tired, and not able to be fully energized...must be lack of protein or fat??


Thanks!!!! LOVE

Welcome to the forum! From my heart to yours!

You are among friends on the forum, who are willing to help you in your goal journey.

Dancer you have the answer, and its within you. Lets get you started with some links to review.

In the nutrition 101 sticky, there is a segment on how to configure your personal "approximate" calorie needs, you should start there, and comback and post your calculations.

You didnt go into detail about your "personal fitness" goals. Can you share these?


Go here and read on some basic and fundamental information:

Weight Training 101

Nutrition 101

Weight Training Technical Articles

How to get abs guide


Go here for some thoughts on the mental side:

Weight Loss Intricate


The ChillOut Log by Chillen
(allot of pages to go through, but there IS good information that may help you if you take the time to seek it)


Best of luck in all that you do in life and within fitness,


Chillen

Awesome! Thank you. I will get started, and post what I can.

Okay! So I did BMR math and it turns out to be around 1306. Not much!

I am 5 feet and weigh about 110.

My goals are to be more defined, and more lean muscle.

Today for breakfast I had a serving of oatmeal with blueberries, and 3 frozen strawberries. Plus a few bites of fresh mango.

Then I went hiked for about an hour.

Came home made a medium bowl (32 0z, food not stuffed in there) of kale with baby carrots, a sprinkle of pumpkin seeds, kim chee, teaspoon apple cider vinegar, few squirts of tomatoe paste , 7 tiny tomatoes, and a can of white kidney beans!!!! I was hungry!
Then I had two dried apricots, and 4 raisin sized dried cherries.
So this meal was low fat, except for the sprinkle of pumpkin seeds.
This will keep me satiated until dinner which is around 5 or so....and that is where I need more protein...

What do you think?


Thanks!

try to shoot for protein at every meal, as well, try and eat more than 3 times a day.

For good protein sources, try:

Chicken breast
Fish - Salmon, Tuna, Talapia, Cod, etc
Lean steak
Turkey breast

In the morning, I usually don't have time to cook so I have some high fiber cereal. When I do have time though, I make an omelette with fat free cheese and i put a bit of sliced deli meat in there too. It gives you great energy until lunch as the whole thing has lots of protein.

I also keep cans of tuna, salmon, and turkey breast on hand - the prepacked ones in water. They go great on their own or on some bread. Also very high in protein. If anyone's tried the PC brand canned turkey, the entire can is something like 300 calories, 5g fat, 65g protein.
Make sure to have lots of veggies with your meals too.

Also you might want to pick up some protein powder. You can get 25g of protein for 100 calories.

I've read around here that a good estimate is 1g or protein per 1lb of body weight. I'm not sure if this only applies to males and females alike, though.

Keep us posted!