Thread: Ok critique my diet, help me balance this.

I don't know how to use fitday anymore. I haven't been on there in years, honestly. Right up your meals on here, it'll take a few minutes and make it easier for us to critique.

For now though, good sources of protein include, but are not limited to:

-Fish; salmon, tuna, tilapia etc almost any fish is good for you but don't overdo canned tuna.
-Beef;leaner cuts are the best, flank steak, skirt steak. If you google lean cuts of beef, you'll find a list of the leanest cuts.
-Eggs/Egg whites;watch the fat content of the yolks, i typically eat 15-20g of fat/meal so if i'm getting a lot of fat from other sources i'll eat only the whites. i count each yolk as 5g of fat.
-Chicken; i sometimes like to switch it up to chicken thighs, or ground chicken when i get bored of breasts. Some will say stick to breasts but i sometimes a)don't have breasts in the freezer and b)don't feel like eating breasts.
-Turkey; Breast or ground, its a good, lean meat.
-Whey/Casein; I've recently implemented Muscle Milk into my diet and love it. Not only does it taste great but it is not purely whey protein, has some carbs and fat as well so its a good shake for someone on the run that needs to eat something that will satiate for a while.
-Cottage Cheese; great before bed.

Originally Posted by Yanick

I don't know how to use fitday anymore. I haven't been on there in years, honestly. Right up your meals on here, it'll take a few minutes and make it easier for us to critique.

For now though, good sources of protein include, but are not limited to:

-Fish; salmon, tuna, tilapia etc almost any fish is good for you but don't overdo canned tuna.
-Beef;leaner cuts are the best, flank steak, skirt steak. If you google lean cuts of beef, you'll find a list of the leanest cuts.
-Eggs/Egg whites;watch the fat content of the yolks, i typically eat 15-20g of fat/meal so if i'm getting a lot of fat from other sources i'll eat only the whites. i count each yolk as 5g of fat.
-Chicken; i sometimes like to switch it up to chicken thighs, or ground chicken when i get bored of breasts. Some will say stick to breasts but i sometimes a)don't have breasts in the freezer and b)don't feel like eating breasts.
-Turkey; Breast or ground, its a good, lean meat.
-Whey/Casein; I've recently implemented Muscle Milk into my diet and love it. Not only does it taste great but it is not purely whey protein, has some carbs and fat as well so its a good shake for someone on the run that needs to eat something that will satiate for a while.
-Cottage Cheese; great before bed.

Ok I'm at work now. I'll have to post it later this evening after I get home from the gym.

Cottage cheese before bed? What makes it good?

this is pasted from fitday.com hope it works.

Total: 1758
Fat: 44 392 23%
Sat: 11 101 6%
Poly: 10 94 6%
Mono: 17 156 9%
Carbs: 180 616 37%
Fiber: 26 0 0%
Protein: 167 668 40%
Alcohol: 0 0 0%

Originally Posted by Uthinkso

Here is the link to my fitday.com log http://fitday.com/WebFit/DayFoodsTab.asp and my user name there is ndagostino if you an look it up that way.

That link doesn't work. To make your fitday journal/food-log public click the HOME tab then select Make Journal Public (from the bottom of that page). This'll give you the link to post in your messages on here. Add it to your signature (on here) and it'll show every time you post a message.

As for protein... Anything goes... tuna, chicken, turkey, beef, pork or even dairy. You choose. Whatever fits the bill.

Also, 1750 kcal is way too low.

ok did it....

Apple Cinnimon Oh's cereal??

Originally Posted by ShapeUP

Apple Cinnimon Oh's cereal??

yes.

So this week I am eating like I have beent he past two months in order to see what fitday says now that I have a way to monitor what I eat. HOLY SHIT!!!! I'm eating better than fast food but not much, loads of carbs and the bulk of my calories are from carbs and fat. Not good.

My fitday link is in my sig, suggetions?

Almonds are off the menu, I take fish oil caps at night so I get good fats there.

And a CUP of almonds!? Holy $hit! That's 73g of fat and 824 calories! WTF!?

Plus, oily salad dressing!? And, sugary cereal!?

Are you sure you didn't mean to post this on ObesityHelp.com!!

I had heard almonds were a great source of GOOD fat, apparently they are and very dence in that fat.

No salad dressing that was a mistake when I selected the salad from the site there, and the cereal isn't sugary really. Not compared to most anyway.

At any rate thanks for the ridicule and all, but I posted this for constructive help.

Your cals are ridiculously low, I think I have told you that before.

Your meal choices still need work ie. Pizza

Almonds are great but a serving is about 18 pcs.

Where are the fibrous Veggies? no carrots don't count.

Originally Posted by IainDaniel

Your cals are ridiculously low, I think I have told you that before.

Your meal choices still need work ie. Pizza

Almonds are great but a serving is about 18 pcs.

Where are the fibrous Veggies? no carrots don't count.

yes pizza sucks....yeah the options for serving size on fitday kind of scuks. I had almonds in a dixie cup which I feel is more like a 1/2 cup size.

Fibrous veggies that is 5pm and 8pm typically.

Low cals? Here is where I struggle understanding that, and yes I've read the stickies. According to fit day, given the type of work I do I will burn 3800 calories on a normal day. Now if I'm eating 2000-2500 calories a day I have created a defecit of roughly 1300 calories. Is the idea to have a defecit but only a small one like 500 calories?

Also BigG nice work on the eight 12oz Miller Lites.

People in glass houses....

Originally Posted by Uthinkso

yes pizza sucks....yeah the options for serving size on fitday kind of scuks. I had almonds in a dixie cup which I feel is more like a 1/2 cup size.

Fibrous veggies that is 5pm and 8pm typically.

Low cals? Here is where I struggle understanding that, and yes I've read the stickies. According to fit day, given the type of work I do I will burn 3800 calories on a normal day. Now if I'm eating 2000-2500 calories a day I have created a defecit of roughly 1300 calories. Is the idea to have a defecit but only a small one like 500 calories?

The days I saw in fit day showed I think 1700, 2200, and today at 1500. That is what I would consider extremely low considering you are a 240 lb guy. At most I would do a 10% defecit to start out, evaluate your progress from there, and you need too seriously clean up your diet in order for this to work.

What Fibrous Veggies are you eating it doesn't show in fit day, other then the one day.

When I cook dinner I almost always cook brocolli or califlower(sp). I love both of those and we also do asparagus at my house a lot. Today the major ones I see that went to hell are the almonds and the sweet potato both good for you but both mis portioned.

One big question, if you look at my diet for the rest of today I got in my protein in the evening primarily and with the exclusion of the above mentioned items the balance of the diet was good but I'd only have 1000 calories. How do I triple that? I'm thinking I'm supposed to eat smaller meals than I normally would, but it seems I'm not eating enough.

I'm putting together my breakfast for tommorrow and I'm struggling for a way to get 40-50g of protein without eating a carton of egg whites.

Post your meal by meal diet for the day with the Cals and macros.

Originally Posted by IainDaniel

Post your meal by meal diet for the day with the Cals and macros.

Macros? I'm new here.

Steps for good diet.

1. Throw out everything you have
2. Go to walmart
3. Buy chicken breast
4. Buy brown rice
5. Buy broccoli, green beans, lettuce
6. Buy sweet potatoes, Whole wheat english muffins.
7. Buy extra lean (97/3) ground turkey
8. Buy cage free grain fed chicken eggs (or the cheaper ones if needed)
9. Buy a skillet, pan, foil, tubberware, press-n-seal, and a lunchpale, and a protien shaker.
10. Buy 100% whey protein (low carb only)
11. Stop eating sugar, salt, candy, drinking soda, and ice cream
12. Buy EFA's
13. Learn how to use all of those supplies to create a healthy meal plan.
14. Pre-cook all of your meals and put them in tupperware in the lunchpale.
15. Buy Ephedra from Tritonhealth.com

Ok, I'm done, that's a start.

Originally Posted by Uthinkso

Macros? I'm new here.

carbs, fats, and proteins

Ok I will have to do that later I am at work now.

For example breakfast was just a bowl of plain oatmeal, 3 egg whites, and a 8oz cup of green tea. Comes in at 223 calories, 31g carbs, 18g protein, and 3g fat. I tried different combinations to keep fat down and get the protein up and I was striking out. Thats what one of my other threads is about.

For 10am I have a 8oz chicken breast and an apple. Lunch is two 8oz chicken breast and chopped brocolli (2 cups).

3:00 Yogurt and apple

I just don't see how isn gods creation it is possible to eat 50g of protein with every meal, and then if I am how is that going to help me lose weight? I just wish I could wrap my mind around this, so I didn't seem like such a pest and could just get something figured out. I've already lost 20lb so I know what I am doing now is far better than what the way I was living.

Originally Posted by Uthinkso

Ok I will have to do that later I am at work now.

For example breakfast was just a bowl of plain oatmeal, 3 egg whites, and a 8oz cup of green tea. Comes in at 223 calories, 31g carbs, 18g protein, and 3g fat. I tried different combinations to keep fat down and get the protein up and I was striking out. Thats what one of my other threads is about.

For 10am I have a 8oz chicken breast and an apple. Lunch is two 8oz chicken breast and chopped brocolli (2 cups).

3:00 Yogurt and apple

I just don't see how isn gods creation it is possible to eat 50g of protein with every meal, and then if I am how is that going to help me lose weight? I just wish I could wrap my mind around this, so I didn't seem like such a pest and could just get something figured out. I've already lost 20lb so I know what I am doing now is far better than what the way I was living.

I think your on the right track. Trying is the best way to get there.

Why should you eat 50g of protein a meal though?

Originally Posted by ShapeUP

I think your on the right track. Trying is the best way to get there.

Why should you eat 50g of protein a meal though?

This is information I was given. That the ideal meal is 50g protein, 40g carbs, 10g fat.

Originally Posted by Uthinkso

This is information I was given. That the ideal meal is 50g protein, 40g carbs, 10g fat.

There is no set in stone number. When cutting yes it is ideal to have the protein higher then normal to preserve LBM.

Originally Posted by Uthinkso

This is information I was given. That the ideal meal is 50g protein, 40g carbs, 10g fat.

Even so, one 6oz piece of chicken is 52g protein. Not all that difficult to eat 6oz of chicken IMHO.

3 scoops of most Protein supps, 2 scoops of others will also get you 50g.

SO if that is the number you came up with or trust it isn't too hard to do it.

First you have to stop eating sugar cereal and garbage food. This is the first and most important thing.

Originally Posted by Uthinkso

...breakfast was a bowl of plain oatmeal, 3 egg whites, and a 8oz cup of green tea. Comes in at 223 calories, 31g carbs, 18g protein, and 3g fat. I tried different combinations to keep fat down and get the protein up and I was striking out.

I'd recommend getting more calories in for breakfast. Try ¾cup of skimmed milk on ¾cup of oats with five egg whites. That's 375cals 10%fat, 38%protein and 52% carbs. That's a perfect cutting breakfast that'll leave you with plenty of energy for the morning.

Originally Posted by Uthinkso

...Lunch is two 8oz chicken breast and chopped brocolli (2 cups).

TWO 8oz chicken breasts! Jeez! That's a lot of chicken! 16oz of chicken with 2cups of broccoli is 820cal with 77% protein, 4%carbs and 20%fat (5g saturated). That doesn't strike me as a very balanced meal. Plus, it's huge! Try 3oz chicken, 2cups of broccoli and 1 medium-sized baked sweetpotato. That's 361cal, 46% protein: 42%carbs & 12%fat. Much better!

Try Fitday.com Try to enter your meals BEFORE you eat them. Play with the quantities of the food to get balanced meals throughout the day. If a meal seems to high in fat, reduce the food that's causing most of the fat and add something else instead. Play around until you get the ratio you want.

I told UThinkSo 50:40:10 (carb: protein:fat) but I've been accused of having my fat intake too low. They may be right but, if you take a 2-3g multi-oil (or fish oil) you'll have more than enough fat for daily operations. After 3 months on a 50:40:10 diet I have allowed my fat intake to increase to 20%, but I still try to avoid saturated fats at all cost; incl. margarine & other "hydrogenated" (i.e. man-made saturated) fats.

If you're worried your fat intakle being too low try changing your breakfast to two slices of whole wheat toast with 1tblsp of natural (v.low/no sugar) peanut butter (split between both slices) with 4 egg whites. This is what I'm eating almost every morning nowadays. It's delicious! It's 42:35:23 carb: protein:fat (which does seem high in fat) but it's mostly essential Omega fats (only 1g saturated) so you can take a multivitamin with it and not need a daily multi-oil (or fish oil). If the remainder of your daily meals are lower than 23% fat then your daily average will drop. It probably won;t drop to 10% (after a breakfast like that!) but you can easily get the daily count down to 15-20% by eating less fatty meals for the remainder of the day.

NOTE.... Try Fitday.com You can create sample meals all day long, and it's free!! Just be sure to eat balanced meals, evenly spaced throughout the day (in terms of WHEN you eat and HOW MANY CALORIES you eat each meal). Avoid stuffing 150g of protein in at once. It won't do you any good. Sure, your body CAN potentially convert protein into glucose to use for energy, but why make it do that. Just feed it a nice sweetpotato (or some other carb low on the glycemic index) and have done with it.

I hope this helps.

Big G.

I agree its big but I was trying to ge protein in for my day. I agree that it should ahve been more spread out during the day but I was trying to make up for a bad start.

Don't try to make up for screwing up earlier in the day. Just continue on with the schedule

Originally Posted by IainDaniel

Don't try to make up for screwing up earlier in the day. Just continue on with the schedule

True.

If you miss a meal, that's it, you missed it. DOn't eat two meals on your next meal, just try not to miss any more and work at organizing/ precooking meals.