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2028721 tn?1356682003

will I gain from this

Ok, I lost 177lbs and am 178, 5'10. I joined a gym the other day and my trainer put together a diet plan for me. It calls for me to eat numerous times a day. I only ate pasta before so he said I need a drastic change. This morning I had: 4 whole wheat toasts and banana
Lunch: Chicken salad with cheese, tomatoes, tiny bacon.
Snack: 2 eggs and a turkey salad
Dinner I'm thinking of a chicken sandwhich on whole wheat.

I work out with him at 5 pm today

Will I have gained? He wants me to start eating more as he says my muscles have no energy
5 Responses
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649848 tn?1534633700
COMMUNITY LEADER
Oooh  - the yolk is the best part of the egg; if you don't have a cholesterol issue or other reason not to eat it, why remove it?  Did you have anything with those egg whites?

Turkey salad sounds good.  Tomatoes, almonds, apples and cranberries are good (all healthy) -- lettuce, cucumbers, peppers and other "free" (no calorie, but loaded with vitamins/minerals) veggies would be better.

Like I said  before, make sure you have plenty of veggies -- fresh are best, but if you can't get fresh opt for frozen.  I don't think you are eating enough of the right kind of calories; your diet doesn't seem to be balanced.

Helpful - 0
2028721 tn?1356682003
Thank you very much.

I have one glass of lactose free milk. On the turkey sandwich there is just turkey on whole wheat bread. In the turkey salad, there is tomatoes, almonds, apples, and cranberries. I have to tried the banana sandwich!

I try to switch up breakfast, today I had 2 hard bolied eggs with the yolkes removed.
Helpful - 0
649848 tn?1534633700
COMMUNITY LEADER
Yes, better, but still not balanced.  I'm going to pick it apart, because you asked.........lol

Breakfast might have had a bit much toast, but that depends on the size of the slices, and what you put on them.  

The morning snack was much better, again depending what was in the turkey salad; can I assume it was lots of veggies? Lettuce, tomatoes, cucumbers, sweet peppers, onion?  With maybe some whole grain crackers on the side?

Lunch:  turkey sandwich is good, but again, what was on the sandwich? Butter, mayo?  Veggies? Cheese?

Snack:  Apple -- awesome; feel free to add some nut butter, if you like, but use it sparingly, since it has a lot of fat, even though it's "good" fat, which is essential for making you feel satisfied.  Ever tried a sliced apple with a cheese wedge (about an ounce)?

Dinner:  Whole wheat pasta - awesome, as long as the base for the sauce was tomato, not cream.  Feel free to add a veggie salad, with minimal dressing to that.  Or a steamed veggie, such as broccoli spears, green beans or any amount of raw veggies, such as carrots, celery, radishes, onions, etc.

Unless you're hiding the veggies from me, you still aren't consuming nearly enough.  And let's not forget dairy.  Low/no fat milk, cheese, yogurt is chock full of protein, iron and vitamin B12, all of which will give you energy, plus the protein will help build strong muscles.  

You need at least 5-7 servings of veggies/day - be sure to include all types, both raw and cooked; 3 servings of fruit (avoid juice) and 3 servings of dairy, plus a couple of servings of whole grains, the protein; eggs are an excellent source of protein and vitamin B12; be sure to add good fats that make you feel satisfied.  Olive oil is great; I don't care for the taste of it, though, so I use either sunflower, safflower or peanut oil.

For breakfast, you might try a hard boiled egg (protein/fat), 1-2 slices of whole grain toast (protein) with peanut butter (protein/fat) and sliced banana.... ever had a banana sandwich??  Yummy...  Or you could do 2 scrambled eggs, loaded with fresh baby spinach, red/green/orange sweet peppers, mushrooms and chopped tomatoes.... another yummy.  Of course, breakfast depends on how much time you have in the morning, before work, school, etc.  When I worked I kept hard boiled eggs in the fridge all the time (still do), then I could grab one, with a slice of toast and maybe some cheese, before I headed off to work.  My fruits were usually my snacks.

Watch your portion sizes, keep exercising and you shouldn't have any trouble.  

I've run across websites that tell you how large portions sizes should be, but  unfortunately, I didn't save them.  One I recall is that a portion of meat (3 oz) should be about the size of a deck of cards.  Some servings are the size of a fist, others the size of tennis ball, baseball, ping pong ball, etc.  I'll be happy to find them again, if you like. It's really surprising when you actually see the size of a serving.

When using packaged foods, always make sure to read the label to see how large the serving size is.  If we open a can of something that's supposed to be 4 servings and we eat the whole can, we have to quadruple the number of calories. A serving of bread is usually 1-2 slices, so calories have to be adjusted accordingly, depending on the number of slices.  Most fresh/frozen (unprocessed) veggies are considered "free" (no calories) so you can load up on them, so long as you limit the toppings, such as cream sauce, butter, etc. Season with herbs and spices, which give flavor, not calories.

Hope this helps a bit.
Helpful - 0
2028721 tn?1356682003
Here is what I have had today. Is this better?


This morning: 4 whole wheat toasts and a banana
Morning snack: turkey salad w/ ceaser dressing, almonds, apples.
Lunch: turkey sandwich on whole wheat
Snack: Apple
Dinner: Whole wheat pasta w/ homemade sauce including chicken.

Helpful - 0
649848 tn?1534633700
COMMUNITY LEADER
Looks like he's heading you toward high protein, which isn't bad, but not necessarily all that good.  While protein is essential for building muscle,    you need a balance of all the food groups.  The only veggies I see is tomato and the only fruit I see is the banana.  I also see very little fiber, which would be the bread.  Veggies are one of the best things you can eat to lose/maintain weight.  They have tons of complex carbs/fiber, which help fill you up, and keep you "regular", plus all the vitamins/minerals you get.  

I don't ever agree with a diet that eliminates any food group(s).  Yours seems to eliminate most everything, but protein.  Too much of a good thing is never a good thing.

Chances are, you won't gain weight on this diet, but you won't necessarily be healthy or be able to stick with it over the long haul.
Helpful - 0
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