Bulk Food Information

[The Monkey Man]

I have the task ahead, of computing my current diet and implementing any changes that will result in a proper split...

I can get a lot of information from the PKG's, but what about bulk foods?
I am eating CHK breast, ground turkey, beef (sirloin), and any number of fruits and veggies that don't come in a PKG.

I know USDA has info, but it is so difficult to poke thru, due to the size of the website...

I was supposed to do this today, but used up all my time, shopping for, then prepping the food!?

I can #crunch one meal a day on my lunch time throughout this week, by next weekend I should have it nailed down (If I find the info)

I want to do this right...
If I don't know what I'm eating,
I won't know if I am eating correctly!?!?

 

[Emma-Leigh]

I have the task ahead, of computing my current diet and implementing any changes that will result in a proper split...

I can get a lot of information from the PKG's, but what about bulk foods?
I am eating CHK breast, ground turkey, beef (sirloin), and any number of fruits and veggies that don't come in a PKG.

I know USDA has info, but it is so difficult to poke thru, due to the size of the website...

I was supposed to do this today, but used up all my time, shopping for, then prepping the food!?

I can #crunch one meal a day on my lunch time throughout this week, by next weekend I should have it nailed down (If I find the info)

I want to do this right...
If I don't know what I'm eating,
I won't know if I am eating correctly!?!?

Not much that can be done other than sit down and work through it...

In terms of vegetables - unless you are eating a metric butt-load you really don't need to bother too much about calculations. Generally speaking most green vegetables (broccoli, cauliflower, brussel sprouts, zucchini, spinach, cabbage, green beans, capsicum/sweet pepper etc) are about 15-30 cals for 1 cup. Same with some of the other vegetables like mushrooms and carrots.

Some of the other vegetables (cucumber, lettuce, celery and some of the asian greens) are only about 5-15 cals/cup.

So even if you eat about 6 cups/day that is only 180 cals - much of which doesn't actually transfer into 'usable energy' anyway (bomb calorimetry is not all that useful in determining the calorie content of these types of foods).

Fruits, well, your best bet is to check out something like nutritiondata or, USDA (or, alternatively, you could set yourself up a diet program on nutridiary...

But this list Content of Fruit also gives you a quick reference per 100g of a given fruit.

For your chicken breast (skinless), generally:
3.5 oz cooked ~140-150 cals, 29g protein and 2.5-3g fat

Turkey, well - this depends on what you mean by 'ground turkey'. But if you get the light meat/breast meat turkey then you are looking at:
3.5 oz cooked ~ 150 cals, 30g protein, 3g fat

Sirloin beef - it depends on what cut you get (top, bottom etc).. But if you assume you are getting top sirloin (and it is trimmed to remove all fat) then:
3.5 oz cooked ~170 cals, 30g protein, 5g fat

But, yeah, if you want to be sure then go to one of the database sites and check it out.

 

[The Monkey Man]

Thanx much em, your an

 

[The Monkey Man]

BTW... "bomb calorimetry"???

Do I want to ask?

 

[Emma-Leigh]

BTW... "bomb calorimetry"???

Do I want to ask?

LOL - not really - it would involve a long winded and somewhat pointless answer involving lots of scientific babble...

But briefly - "the art of burning food to calculate how many 'calories' it has in it"... It gives you the 'gross energy' of a food - but this does not necessarily correlate with the metabolisable (or even the Net metabolisable) energy in a food (because metabolisable energy = gross energy minus the energy lost in your intestines, urine, **cough** gas production , metabolic conversion etc etc)...

 

[The Monkey Man]

Ok... I'm going to start with storing this info

Egg - Per egg
Cal= 30
TotFat= 0
Sod=115
Carb = 1
Sug= 1
Pro= 6


Turkey ??? Per oz
Cal= 67
TotFat= 3.8
Sod=30
Carb = 0
Sug= 0
Pro= 7.6


Chicken Breast- Per oz
Cal= 47
TotFat= 1
Sod=21
Carb = 0
Sug= 0
Pro= 8.7

Oatmeal ??? Per ½ cup
Cal= 150
TotFat= 2.5
Sod= 0
Carb= 27
Sug= 0
Pro= 5

Yogurt (dannon light) Per cup/container
Cal= 9
TotFat= 0
Sod= 105
Carb= 17
Sug= 12
Pro= 6


Tostinos Med Salsa ??? Per 2tbsp
Cal= 15
TotFat= 0
Sod= 260
Carb= 3
Sug= 2
Pro= <1

Protien Powder ??? Per 1.5 scoop
Cal= 203
TotFat= 1.13
Sod=146
Carb = 5.25
Sug= 3
Pro= 41.25

 

[Emma-Leigh]

Egg - Per egg
Cal= 30
TotFat= 0
Sod=115
Carb = 1
Sug= 1
Pro= 6

Fat free eggs!! Do you mean egg white (and even then it is incorrect...)
1 50g egg is ~ 75 cals, 0.4g carb, 6.5g protein, 5g fat (sodium ~70mg)
1 33g egg white is ~ 16 cals, 0.2g carb, 3.6g protein, 0g fat (55g sodium)

 

[ReelBigFish]

Ok... I'm going to start with storing this info

Egg - Per egg
Cal= 30
TotFat= 0
Sod=115
Carb = 1
Sug= 1
Pro= 6


Turkey ??? Per oz
Cal= 67
TotFat= 3.8
Sod=30
Carb = 0
Sug= 0
Pro= 7.6


Chicken Breast- Per oz
Cal= 47
TotFat= 1
Sod=21
Carb = 0
Sug= 0
Pro= 8.7

Oatmeal ??? Per ½ cup
Cal= 150
TotFat= 2.5
Sod= 0
Carb= 27
Sug= 0
Pro= 5

Yogurt (dannon light) Per cup/container
Cal= 9
TotFat= 0
Sod= 105
Carb= 17
Sug= 12
Pro= 6


Tostinos Med Salsa ??? Per 2tbsp
Cal= 15
TotFat= 0
Sod= 260
Carb= 3
Sug= 2
Pro= <1

Protien Powder ??? Per 1.5 scoop
Cal= 203
TotFat= 1.13
Sod=146
Carb = 5.25
Sug= 3
Pro= 41.25

I don't if that was a typo but according to those macros, it should be 92.

 

[The Monkey Man]

Fat free eggs!! Do you mean egg white (and even then it is incorrect...)
1 50g egg is ~ 75 cals, 0.4g carb, 6.5g protein, 5g fat (sodium ~70mg)
1 33g egg white is ~ 16 cals, 0.2g carb, 3.6g protein, 0g fat (55g sodium)

It is an egg substitute, like egg beaters...
This is direct from the PKG!?

Real eggs cause me stomach upset... ---

 

[The Monkey Man]

I don't if that was a typo but according to those macros, it should be 92.

Thanx I probably would have been adding that in, as is...

Nice Catch!

 

[The Monkey Man]

Week-Daily Intake #'s... (finally)


Meal1-0630
4 eggbeaters
8oz ground turkey w/2tbsp salsa
16oz fresh veg-juice

Meal2-0830
1cup oats
1 dannon lite yogurt

Meal3-1000
8oz Grilled Chk Breast
2 Cups Green Grapes

Meal4-1130
2 cup baby spinach
1/4 cup ea, jumbo blueberries+rasberrys
7.06oz CL tuna + tbsp redhot

Meal5-1430
1 Golden Apple
1 3oz roasted almonds

WO-1640

Meal6-1700
41g Protein Power
1/2 cup oats
1/4 banana
2 strawberry

Meal7-1845
10oz trimmed sirloin
2 small flour tortilla
2 serv Hommus
16oz fresh veg-juice

meal8-2200
41g Protein Powder
3tbsp NPB

Macro Totals
Cal = 4141
Totfat = 178.6
Sod = 3.6g
Carb = 292.7
Sug = 122.7
Pro = 433.4

(The only thing not included in this is the Veg Juice,
which will be all carbs from sugar (my guess)

 

[Emma-Leigh]

Week-Daily Intake #'s... (finally)


Meal1-0630
4 eggbeaters
8oz ground turkey w/2tbsp salsa
16oz fresh veg-juice

Meal2-0830
1cup oats
1 dannon lite yogurt

Meal3-1000
8oz Grilled Chk Breast
2 Cups Green Grapes

Meal4-1130
2 cup baby spinach
1/4 cup ea, jumbo blueberries+rasberrys
7.06oz CL tuna + tbsp redhot

Meal5-1430
1 Golden Apple
1 3oz roasted almonds

WO-1640

Meal6-1700
41g Protein Power
1/2 cup oats
1/4 banana
2 strawberry

Meal7-1845
10oz trimmed sirloin
2 small flour tortilla
2 serv Hommus
16oz fresh veg-juice

meal8-2200
41g Protein Powder
3tbsp NPB

Ohhh... So much I would change! Where to start!!?? Do you want me to even start??!!

Macro Totals
Cal = 4141
Totfat = 178.6
Sod = 3.6g
Carb = 292.7
Sug = 122.7
Pro = 433.4

176g fat and 433g protein!! Arggg....

Any reason why you picked this type of ratio?

 

[The Monkey Man]

Ohhh... So much I would change! Where to start!!?? Do you want me to even start??!!




176g fat and 433g protein!! Arggg....



Any reason why you picked this type of ratio?

48/32/20...??? --- Is this right?

I didn't pick the ratio...
I picked the food that works w/ my schedule, and stomach -

The ratio is what I wish to streamline
So, yes, advice is very welcome

But, the protein has to stay >400

in 9yrs, I've tried...

1.3g per pound of lean mass
1.5g PP/LM
1.5g PP/BW... And none of this will produce "GAINS"

I will post the meal by meal breakdowns, if it will help

 

[Emma-Leigh]

48/32/20...??? --- Is this right?

I didn't pick the ratio...
I picked the food that works w/ my schedule, and stomach -

The ratio is what I wish to streamline

P'ah - ratio's have little to do with anything!

So, yes, advice is very welcome

But, the protein has to stay >400

in 9yrs, I've tried...

1.3g per pound of lean mass
1.5g PP/LM
1.5g PP/BW... And none of this will produce "GAINS"

Did you try adding more food...



Ok... I'll see what I can do - but unless you are majorly juicing it is a little extreme...

I will post the meal by meal breakdowns, if it will help

Yeah it would. Your stats, BF%, activity etc would also help.

 

[The Monkey Man]

P'ah - ratio's have little to do with anything! ---- Did you try adding more food... ---- Ok... I'll see what I can do - but unless you are majorly juicing it is a little extreme... ---- Yeah it would. Your stats, BF%, activity etc would also help.

I will get anything you ask, but it could take a day or two

 

[The Monkey Man]

Fresh Juice Breakdown
Bi weekly Juice load = ¾ Gal / 96oz


Oranges, 4, Med Peeled, 30oz
Cal = 399
TotFat = 0
Sod = 0
Carb = 99
Sug = 80
Pro = 9.4


Kiwi, 2, Med (Firm), 8oz
Cal = 140
TotFat = 0
Sod = 12.5
Carb = 35
Sug = ~
Pro = 2.5


Celery, raw, 28oz
Cal = 108
TotFat = 0
Sod = 634
Carb = 21.6
Sug = 14.4
Pro = 7.2

Carrots, raw, 51oz
Cal = 587.6
TotFat = 0
Sod = 994
Carb = 135.6
Sug = 67.8
Pro = 11.3

Parsley, raw, 10oz
Cal = 103.4
TotFat = 0
Sod = 159.8
Carb = 18.8
Sug = 4.7
Pro = 9.4

Pears, raw, 40oz
Cal = 652.8
TotFat = 0
Sod = 13.6
Carb = 176.8
Sug = 108.8
Pro = 6.8



Totals
--------
96oz
Cal = 1343.8
TotFat = 0
Sod = 1813.9
Carb = 486.8
Sug = 275.7
Pro = 46.6

16oz
Cal = 224
TotFat = 0
Sod = 302.3
Carb = 81.1
Sug = 46
Pro = 7.7