Input on my Weekly Meal Diary !

[pinkpink]

Hey Folks.

my goal: 125 lbs 22% body fat

training 2x a week with a trainer for strength. and doing cardio twice a week

currently i'm 5'8 @ 127 lbs and 26.9% body weight  

any creative inputs to impove: 

WEEK JAN31 - FEB 6	BREAKFAST	LUNCH	DINNER	SNACK
SUNDAY 2.5 L Water	1 scoop greens + hemp ½ frozen banana 1 scoop lifetime protein ½ cup soy milk COFFEE	½ cup brown rice Tofu + Snow Peas Cooked Cabbage 1 tbspn Chickpea Curry 1 Pillsbury Vday Cookie	½ cup quinoa 1 cup Chicken Curry 1.5 cups cabbage	Activia Yogurt 1 hot water + instant oat Handful Grapes
MONDAY 2.8 L	2 slices chia toast 140 cal peanut butter COFFEE Post Workout: Shake	Lettuce Sunflower Seeds 1 tbs 3 oz Grilled Chicken Cherry Tomato Onion drizzle balsamic oliveoil	2 cups cook wheat pasta tomato sauce spinach minced meat	Green Tea Activia Yogurt 2 red apples Chamomile Tea
TUESDAY 2.5 L	Hot Water Instant Oats Flavor: Quaker Protein Maple ½ Banana Coconut Shreds COFFEE	Bowl Clear Broth Ginger Black Pepper Boil1 Meat DrumStick	Romaine Lettuce 2 oz Grilled Chicken sliced 1 med pear+orange Rasberry Vinagrette	1 granola bar 3g sugar 16g protein 5 ritz cracker+ 1oz cheddar 1 tsp hummus + red pepper Tetley Tea
WEDNESDAY 4 L	1 Toast + hummus ¾ cup Cottage Cheese COFFEE	1/3 cup Quinoa 1 Cup Chickpea Curry 2 cups mince green beans 1 Activia Yogurt	2 whole wheat Rotis 2 Grilled Mini Wings 1 Cup Lentils 2 cup mince green beans	Blend: Coconut Water Greens + Scoop Ice Granola Bar Red Apple 2 mini oranges
THURSDAY 3.4 L	2 slices toast peanut butter ¾ cup cottage cheese Post Workout: Shake	1/3 cup couscous 1 cup tofu spinach leaf green tea	2 whole wheat roti 1 cup lentils 2 cup cooked greens 1 oz cheese	90 cal lemon fibre1 bar 50cal chocolate jello 4 strawberry coconut sprinkles
FRIDAY 4.2 L	½ cup almond milk ¾ cup cottage cheese 1cup strawberry+½ ban. SMOOTHIE	3 oz Grill Salmon 1 cup broccoli 2 cups lettuce mini bococcini	2 oz salmon ¼ cup Pasta ½ cup FenuGreek ¾ cup cottage cheese	160cal natural bar Skim Vanilla Bean Latte Chamomile Tea
SATURDAY 3 L Water	2 BUCKWHEAT FROZEN WAFFLES Peanut Butter + Butter COFFEE	Pre workout: 1 Activia Greek Yogurt teaspoon granola Post Workout: 1 scp protein +n Berry kids portion life cafe	QUINOA 1 CUP TOFU 2.5 CUPS CELERY TOMATOES Green Tea+1 tspn honey	6 OZ. GRILL BREAST ROMAINE LETTUCE 1 tbp SWEET POTATOE ACTIVIA YOGURT RED APPLE

[Maxit]

Your weight is fine - focus on the strength training for the recomposition you are seeking & make sure you are getting enough calories to support your training needs.  What you are eating looks healthy enough - I am not a good enough estimator to look at your meal diary and know how many calories that is or how many grams of protein, fat and carbs you are getting.

[pinkpink]

maxit thanks for tips

(Y)

[Debbie3]

This appears to be too low calorie; where you give portion sizes they are small. I do not understand why your goal is to lose weight. You are already at the lower end of healthy BMI. Given your BMI I would suggest you need to put on muscle in order to improve your body fat percentage. This will require extra calories to fuel your workouts and lifting heavy weights and eating extra protein to build muscle.

Apart from that, it appears that you get a disproportionate amount of calories from sugar (I'm the same). I'm guessing your coffee isn't decaffinated?