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todays diet....

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Posted by: Premiere

well today i think i did ok with my diet tell me what you think ....

10:00
Homefries - 80 cals, 0g fat, 17g carbs, 2g protein
Hash brown mix shit - 440 cals, 30g fat, 23g carbs, 19g protein
2 whole eggs - 140 cals, 9g fat, 0g carbs, 12g protein

2:00
2 3oz pork loin - 368 cals, 18g fat, 0g carbs, 50g protein
baked potatoe - 161 cals, 0g fat, 37g carbs, 4g protein

5:00
Sugar free jello - 10 cals, 0g fat, 0g carbs, 1g protein
1/2c Cottage Cheese - 110 cals, 4.5g fat, 5g carbs, 13g Protein

8:00
Protein shake w/ 1% milk:
powder- 260 cals, 5g fat, 10g Fat, 40g Protein
Milk - 200 cals, 5g fat, 24g Carbs, 16g Protein
Tuna Sandwich on Whole Wheat Bread:
bread - 120 cals, 2g fat, 14g carbs, 12g Protein
Tuna (mixed with hotsause) - 200 cals, 7.5g Fat, 0 carbs, 30g Protein

Total stats: 2079 cals, 81g fat, 130g carbs, 199g protein

I'm trying to cut so i'm SUPPOSED to have 2230 cals, 81g fat, 183g carbs, 183g protein

How do you guys think i did??


Posted by: j rizz

whats your goal, cut or bulk?
i see your a female and 16, with a weight of 221.5, whats ur BF% ? for being a female IMO i think u should try to cut maybe to 1,500-1,800 cals, but thats if your cutting.


Posted by: Premiere

i'm cutting .... i have no clue what my BF is


Posted by: Heimir

Quote:
Originally Posted by Premiere
i'm cutting .... i have no clue what my BF is
When you calculated your daily calories did you use your body weight or lbm?


Posted by: Emma-Leigh

Quote:
Originally Posted by Premiere
well today i think i did ok with my diet tell me what you think ....
Ummm... To be completely blunt - it needs A LOT of work.

Quote:
10:00
Homefries - 80 cals, 0g fat, 17g carbs, 2g protein
Hash brown mix shit - 440 cals, 30g fat, 23g carbs, 19g protein
2 whole eggs - 140 cals, 9g fat, 0g carbs, 12g protein
Ok - you ate fries and hash browns for breakfast?? And was this by choice? I am not sure if there is some inter-country confusion here - but to me that reads "I had potato fries and fried potato".... With 30g of fats those hash brown things could not have been good for you (I am sure most of it was saturated!). Why on earth did you pick these?

What about you try something like fruit and oats to go with those eggs?? You might want to add a few more whites too...

Quote:
2:00
2 3oz pork loin - 368 cals, 18g fat, 0g carbs, 50g protein
baked potatoe - 161 cals, 0g fat, 37g carbs, 4g protein
Ok - you can get MUCH leaner meat than that - you don't need 18g of animal fats... And what about vegetables?

Next time try something like:
Lean chicken breast
Vegetables
Baked sweet potato
Walnuts

Quote:
5:00
Sugar free jello - 10 cals, 0g fat, 0g carbs, 1g protein
1/2c Cottage Cheese - 110 cals, 4.5g fat, 5g carbs, 13g Protein
You need more than just cottage cheese here...

What about:
Cottage Cheese
Brown rice
Vegetables

You could also try something like:
Protein powder
Skim milk
PB


Quote:
8:00
Protein shake w/ 1% milk:
powder- 260 cals, 5g fat, 10g Fat, 40g Protein
Milk - 200 cals, 5g fat, 24g Carbs, 16g Protein
Tuna Sandwich on Whole Wheat Bread:
bread - 120 cals, 2g fat, 14g carbs, 12g Protein
Tuna (mixed with hotsause) - 200 cals, 7.5g Fat, 0 carbs, 30g Protein
Ok - any reason why you had this huge meal now? Was this after a workout or did you just have this for dinner?

If this was just an evening meal then I would drop the shake/milk and the bread and go with something like:
Lean meat (tuna, salmon)
Vegetables
Walnuts/healthy fats

You might then want another meal - depending on how long you are up for or if you have eaten enough. For this meal something like cottage cheese would be appropriate.

Quote:
Total stats: 2079 cals, 81g fat, 130g carbs, 199g protein

I'm trying to cut so i'm SUPPOSED to have 2230 cals, 81g fat, 183g carbs, 183g protein
Hmmm... how did you work out those figures that you are 'meant' to have?

At your height and bodyweight I imagine your BF% is high yes? (unless you are just really buffed - in which case, please correct me!!)... So if this is the case then you can't just do the "Blah x bodyweight" formula thing. It doesn't work if more than 25-ish% of your weight is fat. Fat is basically inactive - it does not contribute significantly to your metabolic rate and so you should not really factor it in to your calorie requirements.

For this reason I would think that 2200-2300 cals is way too high (unless you are VERY active). And that type of fat content (all those saturated fats), with no vegetables or fibre is also not going to be doing your body any good.... You are also GROWING (as a 16 yr old) and you are not providing your body with any nutrients for that!! This diet has no vitamins, minerals, anti-oxidants!!

Based on your height (5'7 ish) I would say you want to calculate off a mass closer to ~150-160 pounds. So, as such, I would aim for something like:

1800 cals
~ 160-190g carbs
~ 180g protein
~ 45-50g fat

But I would highly suggest you stop trying to 'count macronutrients' and just start looking at WHAT you are eating!! Try to minimise saturated fats (high fat red meats, high fat dairy) and high glycaemic carbs (potatos, hash browns, white breads etc) and instead fill up on vegetables, lean proteins (seafood, chicken breast, cottage cheese), fruits, whole grains (oats, brown rice, barley), legumes (chick-peas, beans) and skim dairy. Make sure you drink lots of water too...

Have you taken a look at Jodi's sticky "Guide to cutting, bulking and maintaining"?? You might find it useful!


Posted by: BulkMeUp

Quote:
Originally Posted by Emma-Leigh
"I had potato fries and fried potato"....



Posted by: Premiere

wow emma leigh that was VERY VERY helpful, i got my stats from using just my body weight at the time (sometime late last year), and the whole breakfast deal, that was just wat my mom fixed that day, she always fixes some kinda breakfast meal on sundays, she fixed other stuff but that's just wat i chose (trust me the other stuff was worst), but yeah i will take your advice, thanx a lot!!







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