Here is my diet feel free to help out

[pbzhb]

Hello everyone, so I did as Built said and tracked my calorie intake from tuesday to friday. I am currently 213.6 lbs and about 5'10. Here is my break down for each day I wasn't sure what else to post but I can post whatever else you want me to if you tell me what else to post from fitday. This is my first week back in the gym since 8 months ago due to a shoulder injury. I will post my regiment in the appropriate section for critique on my training as well however I really need help with my diet since I have been stuck at this awful weight since my original drop of about 55 lbs. Thanks again.

Tuesday:
Grams Calories %-Cals
Calories 1,653
Fat 43.1 388 23%
Saturated 11.7 105 6%
Polyunsat. 4.4 40 2%
Monounsat 15.2 137 8%

Carbohydate 125 473 28%
Dietery Fiber 18.1
Protien 203.9 818 49%


Wed:
Grams Calories %-Cals
Calories 2,626
Fat 87.6 788 29%
Saturated 27.1 244 9%
Polyunsat. 6.1 55 2%
Monounsat 25.0 225 8%

Carbohydate 260.7 1,032 38%
Dietery Fiber 41.1
Protien 223.0 895 33%

Thurs:
Grams Calories %-Cals
Calories 1,966
Fat 33.8 304 16%
Saturated 12.1 109 6%
Polyunsat. 2.1 19 1%
Monounsat 2.0 18 1%

Carbohydate 237.7 924 48%
Dietery Fiber 29.1
Protien 172.0 691 36%

Fri:
Grams Calories %-Cals
Calories 2,191
Fat 79.7 716 32%
Saturated 29.6 265 12%
Polyunsat. 4.3 38 2%
Monounsat 18.5 166 7%

Carbohydate 240.3 938 42%
Dietery Fiber 22.3
Protien 143.2 578 26%

 

[Phineas]

Your saturated fat intake is too high. You seem to get few polys. Your mono is not bad, usually. Why not invest in a fat oil supplement?

 

[Built]

For the record, you want monos higher than saturates, and saturates higher than polys - but you do need some polys.

To the OP, can you please run a report and post up the average of those days?

 

[pbzhb]

Ok what is a good source of polys? and what's a good fat supplement you suggest? Also I aim for around 2400-2500 calories a day do you feel thats to high for me to lose weight on?

 

[pbzhb]

Sorry to be annoying so does this diet seem ok to lose weight on besides my fats which I will adjust.

 

[Built]

Polys - get 'em from raw nuts and fish oil (10g fish oil a day is what I take).

Other fats: avocados, olive oil, natural peanut butter, whipping cream, butter, meat, coconut oil, coconut milk, raw nuts...

 

[juggernaut]

pbz-what exactly are your goals aside from rehab?

 

[pbzhb]

pbz-what exactly are your goals aside from rehab?

I don't recall saying I'm doing rehab, however my main goal is to lose weight. I currently weigh about 213 amd have been stuck at this weight for a long time. I want to lose about another 30 lbs and continue to lose it the right way.

 

[juggernaut]

Well, it's obvious that if you're stuck at this weight for a long time, you're eating solely for maintenance. Try decreasing your overall caloric intake (preferably carbs) by 20%. See how that works for two weeks.

 

[pbzhb]

Well, it's obvious that if you're stuck at this weight for a long time, you're eating solely for maintenance. Try decreasing your overall caloric intake (preferably carbs) by 20%. See how that works for two weeks.

Ok will do, so I'll aim for about 2000 then thanks.

 

[juggernaut]

just make sure you deduct from carbs-and dont skimp on the postworkout carbs. Adjust so that you dont take in carbs at night for dinner