I am a 39 y/o mother to four children, the youngest who is 4 1/2 the oldest almost 14.
I am 167cm, 58kg and 18.5% BF and am carrying some extra BF around my belly and hips which appeared mainly after the arrival of #4 and is refusing to budge!
I would really appreciate if there is anyone out there in the know who can critique my diet and give me some tips on how I can change things to aid in the loss of BF - my personal ideal is about 17% BF. I know I have very little to lose but these 3 KGs are proving difficult!
Currently I exercise numerous times throughtout the week: That is, twice on Tuesdays, twice on Wednesday and twice on Thursdays (I go before work and also in my lunch break - an hour session each time), plus one hour on Friday and one hour either Saturday or Sunday. Exercise comprises decent weight training together with 2-3km of sprints on the treadmill immediately following the weights. I have vamped up the weight I am lifting considerably in the last month and have seen noticeable and positive changes to arms, legs, glutes and abs whereby they are so much more toned now. I am really happy and motivated by the changes I see to muscletone however I cannot seem to budge my belly and hip fat and I know there are firm abs under there!
Diet wise, this is a sample of what I eat in a typical day:
Breakfast:
Porridge with almond milk
Protein shake with water and creatine
Morning Tea:
Boiled egg OR 1 slice toast with vegemite
Lunch:
Gigantic Smoothie (about 600-800mls) made from predominantly water with almond milk, frozen banana, 1 tblsp vanilla yoghurt, 1 tblsp avocado, maca powder, chia seeds, kelp granules (supposed to increase your metabolism), WPI powder, spirulina, flaxseed oil, acai berry powder and ice. I thought that this should be fairly healthy BUT is the banana not ideal for weight loss? Acknowledge my previous nutritionist (who was amazing) always said to avoid avocados due to fat content even though they are good fats. They make the smoothie so yummy and creamy though! I occasionally replace the banana and avo with raw cacao powder for a choc smoothie.
I also add either 2 boiled eggs or small tin of tuna or small tin of chick peas to my lunch and feel pretty full as the protein shake is really thick and fills me up
Dinner comprises things like:
Salad with zucchini fritters
Shepherds Pie
Fish with steamed vegetables
Salad with chicken fillet cooked on BBQ
I would consume circa 2-3 litres of water every day.
I generally have a cup of tea 4 times a week which gives me a huge boost pre workout but any more than that and I get a build up of caffeine and then a migraine.
Any suggestions as to whether any part of my diet needs attention would be sincerely appreciated. I'm worried the protein shakes I make might not be very good for weight loss though when I look at all of the ingrediants they seem ok to me with the exception of the banana and avocado??
I dont think I can realistically do any more exercise than I am currently doing as a) I dont have any more spare 'child free' time and b) I already push myself as much as I can at these sessions and try and increase the weights I use every few weeks.
Hoping to go back and see the Nutritionist I use to go to before baby # 4 was born but sadly I cannot see that happening until after Christmas.....
I am 167cm, 58kg and 18.5% BF and am carrying some extra BF around my belly and hips which appeared mainly after the arrival of #4 and is refusing to budge!
I would really appreciate if there is anyone out there in the know who can critique my diet and give me some tips on how I can change things to aid in the loss of BF - my personal ideal is about 17% BF. I know I have very little to lose but these 3 KGs are proving difficult!
Currently I exercise numerous times throughtout the week: That is, twice on Tuesdays, twice on Wednesday and twice on Thursdays (I go before work and also in my lunch break - an hour session each time), plus one hour on Friday and one hour either Saturday or Sunday. Exercise comprises decent weight training together with 2-3km of sprints on the treadmill immediately following the weights. I have vamped up the weight I am lifting considerably in the last month and have seen noticeable and positive changes to arms, legs, glutes and abs whereby they are so much more toned now. I am really happy and motivated by the changes I see to muscletone however I cannot seem to budge my belly and hip fat and I know there are firm abs under there!
Diet wise, this is a sample of what I eat in a typical day:
Breakfast:
Porridge with almond milk
Protein shake with water and creatine
Morning Tea:
Boiled egg OR 1 slice toast with vegemite
Lunch:
Gigantic Smoothie (about 600-800mls) made from predominantly water with almond milk, frozen banana, 1 tblsp vanilla yoghurt, 1 tblsp avocado, maca powder, chia seeds, kelp granules (supposed to increase your metabolism), WPI powder, spirulina, flaxseed oil, acai berry powder and ice. I thought that this should be fairly healthy BUT is the banana not ideal for weight loss? Acknowledge my previous nutritionist (who was amazing) always said to avoid avocados due to fat content even though they are good fats. They make the smoothie so yummy and creamy though! I occasionally replace the banana and avo with raw cacao powder for a choc smoothie.
I also add either 2 boiled eggs or small tin of tuna or small tin of chick peas to my lunch and feel pretty full as the protein shake is really thick and fills me up
Dinner comprises things like:
Salad with zucchini fritters
Shepherds Pie
Fish with steamed vegetables
Salad with chicken fillet cooked on BBQ
I would consume circa 2-3 litres of water every day.
I generally have a cup of tea 4 times a week which gives me a huge boost pre workout but any more than that and I get a build up of caffeine and then a migraine.
Any suggestions as to whether any part of my diet needs attention would be sincerely appreciated. I'm worried the protein shakes I make might not be very good for weight loss though when I look at all of the ingrediants they seem ok to me with the exception of the banana and avocado??
I dont think I can realistically do any more exercise than I am currently doing as a) I dont have any more spare 'child free' time and b) I already push myself as much as I can at these sessions and try and increase the weights I use every few weeks.
Hoping to go back and see the Nutritionist I use to go to before baby # 4 was born but sadly I cannot see that happening until after Christmas.....