Critique my diet record.......

[Uthinkso]

Ok getting back on the wagon here, and I'm back to recording what I eat. The method I use, as its worked for me in the past, is to carry a little flip style notebook that fits in your pocket and write down everything you eat and drink and when you do so. I look at calories, fat, carb, etc but don't really record them. Just mentally evaluate if I think this is a good food or not.

So here goes, I'll give you the journals for 1-4,1-5,1-6 just to get a comparison.


1-4-07
7am
regular oats w/pack of equal
lg coffee (travel mug) tbsp cream, two equal
11:30
cinamonn chicken breast (1) <--great recipe from this site
2 cups cheeze it trail mix
4:15
yoplait light yogurt (1)
5:15
pizza rolls (630 calories) I know I know
7:30
Marinara Chicken Breast <---another great recipe from the site
2 cups sliced green beans
9:40
100 calorie pop secret pop corn

3 bottles 16.9oz water

1-5-07
8am
Oatmeal (1 packet)
lg coffe w/tbsp creamer, two equal
11:30
Marinara Chicken Breast (1)
one cup of sliced green beans
1 cup of cheeze-its
3:30
yogurt (yoplait light is what I eat when it says yogurt)
6:00
spinich dip and bread (10pcs ) <----dinner party
7:45
Chicken Marsala (1 breast)
2cups mashed potatoes

4 vodka and tonics
3 16.9oz bottle of water

1-6-07
5am
10oz glass of coca cola (i needed sugar control)
7am
32oz powerade
maple brown sugar oats
9:45
sun country granola bar
12:30
one cup trail mix
patrami and swiss sandwich on rye
3:00
chai tea from starbucks (med)
5:30
dinner salad wit two tbsp poppy seed dressing
7:30
turkey reuben
sm. salad
two pieces of spinich/artichoke dip on pita
two bud light
11:00
four bud light
two bean burritos (taco bell)

four 16.9oz bottles of water


Now I will say this isn't fantastic, but it is big step in the right direction. Typically my day would look like this before the diet.


7am
two egg mcmuffins and two hashbrown
2-3 lg cups of coffe cream/sugar LOTS
11:30
fast food burger combo w/lg fries and drink
add a burger or two from the .99 menu
5:00
grab a quick fast food on the way home because dinner won't be ready
6:00 dinner if we cooked or back out to fast food or eat out (also probably at least one beer in by now)
8:00
2-4 beers in by now and hungry again, sandwhich would be sensible or even taping my mouth shut at this point. typically chips and dip or some form of high calorie empty food will do the trick.
11:00 getting towards bed, grab a few tums because my gut aches (yet I do this every day to myself on purpose)
2-4am
get up grab a water and something to eat, nutritional value never considered. ice cream is usally good here. and I'm lactose intolerant so go figure.


So anyway, v.s. treating my body like a human trash compactor this is where I'm at. Suggestions? I know the taco bells, and pizza rolls have to go. That goes without saying, what about the rest of the day????

Thanks in advance.

 

[El Hefe]

Definitely better than before, however, going from 11:30 to 4pm without a meal is a big window for your metabolism to slow, try to eat every 2 1/2 to 3 hours.

How much protien are you averaging? Got to maintain your protien intake for minimal muscle loss

 

[Uthinkso]

Definitely better than before, however, going from 11:30 to 4pm without a meal is a big window for your metabolism to slow, try to eat every 2 1/2 to 3 hours.

How much protien are you averaging? Got to maintain your protien intake for minimal muscle loss

I'm honestly not sure, most of my food is prepared at home and packed with me. I just never looked at the label on the bag of chicken breast. So far from my readings I have seen that I should try and keep a good eye on caloric intake as well as protein for muscle retention. I'm not really looking to build a lot of muscle, more focused on weight management at the moment.

Carbs and sugars seem to go hand in hand, and I've gotten mixed ideas on these two. They are required to a degree, but how much is too much?

 

[Uthinkso]

Also I have a break at work at 2:30, so I can eat when I get there at 7am, then 11:30 for lunch, and 2:30 at break. So except for the morning stretch I'm all set.

 

[El Hefe]

Simple and complex carbs are 2 different animals, complex carbs burn slow and give you energy throughout the day and are essential for good health. Simple carbs, spike blood sugar levels and cause you to crash and feel tired. Without enough of the proper carbs the body will burn more muscle than fat. Try to balance every meal so that you are getting adequate carbs, protien, and fats. Try to avoid refined foods (white bread, pastries,etc.), simple sugars (soda, candy). Your carbs should come primarly from whole grains, fruits and veggies.

Try to eat more of your carbs earlier in the day and avoid eating carb heavy meals right before bed.

Also make sure to get 25-30 g of fiber daily!!! You have much better success with the weight loss if you get adequate fiber intake, just make sure you drink plenty of water to go along with it.

 

[Uthinkso]

Simple and complex carbs are 2 different animals, complex carbs burn slow and give you energy throughout the day and are essential for good health. Simple carbs, spike blood sugar levels and cause you to crash and feel tired. Without enough of the proper carbs the body will burn more muscle than fat. Try to balance every meal so that you are getting adequate carbs, protien, and fats. Try to avoid refined foods (white bread, pastries,etc.), simple sugars (soda, candy). Your carbs should come primarly from whole grains, fruits and veggies.

Try to eat more of your carbs earlier in the day and avoid eating carb heavy meals right before bed.

Also make sure to get 25-30 g of fiber daily!!! You have much better success with the weight loss if you get adequate fiber intake, just make sure you drink plenty of water to go along with it.

You've been very hepful thank you. One last thing.

Could you give me a few examples of complex carbs, v.s. simple carbs.

As for fiber I eat a lot of veggies and oatmeal in the a.m. I'll have to look at this. I'm trying to drink as much water as I can. Need to improve on that.

 

[El Hefe]

Simple carbs: White bread, white rice, soda, candy, pastries, potatoes, anything containing refined flours or sugars

Complex Carbs: Whole grain breads and cereals, brown rice, sweet potatoes, fruits, vegetables, oats

Basically, the more refined the carb, the qucker it is absorbed into your blood, causing a sudden "spike", followed by a "crash". Over time this can cause insulin resistance and can create health problems such as diabetes.

Complex carbs burn slower because your body cannot digest them as easily, therefore they will give you longer lasting energy over a longer period.

Typically foods that are a good source of complex carbs are also a good source of fiber

 

[Uthinkso]

Simple carbs: White bread, white rice, soda, candy, pastries, potatoes, anything containing refined flours or sugars

Complex Carbs: Whole grain breads and cereals, brown rice, sweet potatoes, fruits, vegetables, oats

Basically, the more refined the carb, the qucker it is absorbed into your blood, causing a sudden "spike", followed by a "crash". Over time this can cause insulin resistance and can create health problems such as diabetes.

Complex carbs burn slower because your body cannot digest them as easily, therefore they will give you longer lasting energy over a longer period.

Typically foods that are a good source of complex carbs are also a good source of fiber

Duely noted, thank you sir.