diet help

[yeksetm]

My stats for today are below, not your average day as im pulling 16 hours at work. I know my protein isn't high enough but my carbs are to high. I also know my calories are pretty low (im 215 pounds). Tips on what to eat to get calories up and keep carbs down? Tips on excellent snacking foods?
Friday

Grams Calories %-Cals​

Calories 1,975
Fat

57.3 513 28 %​

Saturated 6.8 61 3 %
Polyunsaturated 9.1 81 4 %
Monounsaturated 9.9 88 5 %
Carbohydrate 244.3 955 52 %
Dietary Fiber 17.5
Protein

90.1 363 20 %​

Cheers
yekset

 

[Marat]

Nuts, tuna, beef jerky, seeds, protein shakes are pretty good snacks.

Regarding your intake: What are your goals?

Can you estimate your body fat percentage?

 

[yeksetm]

GOALS: to get down to 200 pounds and then re-evaluate. Haven't lifted in the last 3 weeks bc my elbow shit itself again, will be back in the gym monday. Am heading to Thailand in Feb / March next year to Kickboxing school to train for a month maybe 2 and want to be as lean as possible when I get there.

Body Fat: ???????? If I was to hazzard a gues id say 25%.

Estimate #1 based on height and weight
Your "Ponderal Index" is 12.26 which gives an estimated body fat of 28.5% (62.7 pounds of fat)

Estimate #2 based on waist size and weight
Estimated body fat of 15.0% (32.9 pounds of fat)

For the last 3 weeks have been doing 3-4 sessions on the stationary bike
5 min warm up / 15 min HIIT / 20 - 25 min steady state.

As I said today was an off day bc of work. Normally I manage to intake more protein, especially with dinner as I eat a tonne of Kangaroo and other lean meats during the week.

Correct me if im wrong! At 220 pounds I want to be ingesting 2860 calories, roughly 220 protein and roughyl 110 fat and carbs ?.

Cheers

 

[yeksetm]

So the last 5 days are like this (don't know how to post fitday graph)

Sep 6
Cal : 2414
Fat: 95.6
Carb:181
Protein: 85.2

Sep 7
Cal: 2209
Fat:70.1
Carb: 172
Protein: 176

Sep 8
Cal: 2493
Fat: 88.5
Carb: 218.8
Protein: 171

Sep 9
Cal: 2403
Fat: 117.5
Carb:121
Protein:189

Sep 10
Cal: 2186
Fat: 64
Carb: 132
Prot: 237

So I know im not getting enough protein, and guidance? anyone?

 

[Built]

Excellent start!

Go to the link in my sig and read about getting started, see if that helps.

 

[yeksetm]

Ok please correct me if im wrong. My goal is 200 pounds so my LBM would be 180 pounds meaning

180 x 15 = 2700 calories a day
180 g protein
90 g fat

So do I eat 2700 g of calories a day or do I drop it by 20%, weigh 215 pounds and my maintainance would be 3225 so do i go off my weight now or my LBM?

I have found over the last couple of days that sitting at around 2200 to 2500 calories is pretty comfortable and I haven't been hungry. Today im famished but I woke up at 4am and couldn't sleep so I went and worked out then instead of later today.

 

[Built]

The protein and fat are the correct minimums. Either can go higher, don't go lower. 25g of fibre too, please.

The calories are a crap-shoot. How about you aim for 2350 for the next few weeks and see how that works? You can always re-adjust if you need to.

 

[yeksetm]

Whats a crap -shoot? Does that mean shithouse? Will def aim for that and see how I go. Thanks

 

[Built]

It means a guess (craps is a gambling game).