Starting to eat 5-6 meals, need feedback!

[gigita80]

I am 25, 5'-4", 130 lbs, body fat 20%. I have been working out for about a year and a half. When I started working out I gained about 10 lbs and started seeing a difference in my body. The problem is that i haven't really seen any improvements lately. I have changed my workouts some. I do cardio, yoga and strength training.

I have been reading the threads about eating 5 to 6 meals a day to loose fat. I started eating this way this week. I would like some feedback on my meal choices. I don't eat meat, only fish so it's a little hard for me to eat protein with evry meal. So, here is what I ate today:
- Yogurt smoothie (130 cal, 9g protein), 1 whole wheat toast and peanut butter.
- 1 can tuna fish, 1 slice whole wheat bread and handfull of trail mix.
- pineapple and cottage cheese.
- GoLean cereal and some strawberries.
- Scrambled egg beaters and veggie sausage.

I am a little hungry during the day but i am nervous about gaining weight becuase i feel like i am eating more. Thanks for the help.

[toby1986]

you will soon be eating twice what you used to and losing weight
so don't worry

and buy in lots of fish! theres lots of possibilities so you shouldnt get bored with it - and well done with the cottage cheese

i eat 8 meals!

[toby1986]

and when you reach that stage when you stop seeing the results,

the answer is to increase your intensity!

[malkore]

what improvements are you looking for, fat loss, bulking up or strength gains? You state you gained 10lbs after some initial training...which makes me think you wanna add some mass. If that's the case, you posted in the wrong forum.
But assuming that's what you want, you're not eating enough food, and certainly not enough protein.

[gigita80]

My goal is to loose weight and body fat. I would like to build some muscle in the process but i don't want to be "bulky".

[malkore]

My suggestion then is to find your body fat percentage, then take your bodyweight and multiply by that percentage to find how many pounds of fat you have. substrate fat pounds from total bodyweight.

Then, take that number...that's your lean body mass...and shoot for 1g of protein per pound of lean mass per day as a minimum, and don't exceed 1.25g per pound.

Don't exceed 2g of carbs per pound of lean mass per day. Then as long as you're not consuming tons of fat (no more than 30% of calories from fat), then you should be getting enough food to maintain lean mass, and the body should use fat stores for extra energy during cardio (and weight training to some degree).

It's relatively difficult to lose fat and gain a lot of muscle at the same time, as bulking requires a caloric surplus...so you shouldn't need to worry about getting too bulky.

[j85rule]

eat those 6 small meals a day, but you need to get in the right amount of calories at each meal. dont skip protein at anymeal. if you just eat fish your gonna need to get a protein supplement. try eating 3 whole food meals and then substituting with supplements for the other 3. your not gonna be able to gain a lot of mass while trying to reduce bodyfat, because loosing bodyfat requires a reduction in calories while gaining mass requires an increase. but you can maintain muscle while cutting bodyfat. in 4 months i went from 22% to about 13% . id delve more into how but guy i hooked up with holds a certain bit of confidentiality with his clients. if your more interested head over to swolecat.com and check out the wall of fame for client pictures.get in touch with him . it works.

[spockafina]

I think you're meals look well-planned out, but I'm not sure if you're eating enough. You didn't post serving sizes, but it may be the reason you're feeling hungry during the day. Usually when eating 5-7 meals, one feels satiated throughout the day. Try adding another meal or increasing servings.

[j85rule]

like i said before, figure out how many calories you need to be taking in to reach your goal. then divide them evenly. its evident by your sample meal plan that your not gettin nearly enought protein.