Having your diet analyzed...!!

[Canuck1]

Originally Posted by Doug

For anyone posting their diet up in this new section it would also help if you could include the following information...
(1) Height
(2) Weight
(3) Age
(4) Training goal
(5) How many times you train per week
(6) Approximate serving size of food (this would help greatly)

I'd like to see what you think of my eating habits:

(1) 6' 4"
(2) 211 (this morning, right after a nice long pee!)
(3) 36
(4) As of last week - to go from 23% BF - 18% BF
(5) 5 times a week (sometimes 6)
(6) my diet follows - for the most part, a portion is roughly the size of my fist, or palm of hand.

7am - Portion of Low fat Cottage cheese / Portion of non fat Yogurt / 2 Teaspoons of crushed flax seed / a large glass of cold water / a cup of coffee on the way to work (1 teaspoon of white sugar / 1% milk - this is my indulgence)

9:30 - Protein Shake (100% Gold Standard) - I just changed this meal to a Protein only shake. I used to take a meal replacement shake, but a friend told me to try Protein only, and see if it changes my BF loss, as maybe I could live without the carbs in the meal replacement shake.

12:00 - Boneless skinless chiken breast / whole wheat rice / carrots (portion of each) - glass of water

2:30 - Protein shake (100% Gold standard)

5:00 - Salmon filet / baked potato / asparagus (portion of each), glass of water

8:00 PM - workout

9:30 PM - Egg white omelet, 2 tablespoons salsa, a teaspoon of low fat mayo, whole wheat tortilla, glass of water, 2 teaspoons of flax seed.

10:30 - bed time....

I've been eating this way for about 2 1/2 months. I think i was about 26% BF when I started (225 pounds) and was about 23% (212 pounds) a weeks ago. I dropped a pound in the last week...so i guess its working. I'm wondering if using the Protein only shake is a good thing or bad thing, since I am missing my carbs for 2 meals of the day.

thanx to anyone who posts a response!

[Doug]

Originally Posted by Canuck1

I'd like to see what you think of my eating habits:

(1) 6' 4"
(2) 211 (this morning, right after a nice long pee!)
(3) 36
(4) As of last week - to go from 23% BF - 18% BF
(5) 5 times a week (sometimes 6)
(6) my diet follows - for the most part, a portion is roughly the size of my fist, or palm of hand.

7am - Portion of Low fat Cottage cheese / Portion of non fat Yogurt / 2 Teaspoons of crushed flax seed / a large glass of cold water / a cup of coffee on the way to work (1 teaspoon of white sugar / 1% milk - this is my indulgence)

9:30 - Protein Shake (100% Gold Standard) - I just changed this meal to a Protein only shake. I used to take a meal replacement shake, but a friend told me to try Protein only, and see if it changes my BF loss, as maybe I could live without the carbs in the meal replacement shake.

12:00 - Boneless skinless chiken breast / whole wheat rice / carrots (portion of each) - glass of water

2:30 - Protein shake (100% Gold standard)

5:00 - Salmon filet / baked potato / asparagus (portion of each), glass of water

8:00 PM - workout

9:30 PM - Egg white omelet, 2 tablespoons salsa, a teaspoon of low fat mayo, whole wheat tortilla, glass of water, 2 teaspoons of flax seed.

10:30 - bed time....

I've been eating this way for about 2 1/2 months. I think i was about 26% BF when I started (225 pounds) and was about 23% (212 pounds) a weeks ago. I dropped a pound in the last week...so i guess its working. I'm wondering if using the Protein only shake is a good thing or bad thing, since I am missing my carbs for 2 meals of the day.

thanx to anyone who posts a response!

Have you worked out how many calories you require per day to achieve your goal..??

Personally I think you are lacking carbohydrates, and essential fats..especially as you say that each portion is the size of the palm of your hand.....

have you calculated how many grams or ounces of each particular food group you are consuming...

[Canuck1]

I have calculated that I need 3295 calories/day to maintain my weight. Subtract 500 calories per day for weight loss = 2795 per day.

what is the effect of not taking in enough carbs per day? By using the protein shake in lieu of the meal replacement shake, Ii have only reduced my daily carbohydrate intake by 46 grams...

I thought that by eating salmon a couple of times per week, in conjunction with the flax seed on a daily basis, I would be getting enough of the essential fats? no?

[Doug]

Originally Posted by Canuck1

I have calculated that I need 3295 calories/day to maintain my weight. Subtract 500 calories per day for weight loss = 2795 per day.

what is the effect of not taking in enough carbs per day? By using the protein shake in lieu of the meal replacement shake, Ii have only reduced my daily carbohydrate intake by 46 grams...

I thought that by eating salmon a couple of times per week, in conjunction with the flax seed on a daily basis, I would be getting enough of the essential fats? no?

If you were using a 40/40/20 between protein, carbs, fats then the split would be 279g protein, 279g carbohydrates, 62g fats per day. Breaking this down into six meals would give 46.5g protein and carbs, 12g fats Per meal six times per day, (no fat in after training meal). 46g of carbohydrates is larger than the palm of the hand, unless you have huge hands....

[Canuck1]

Originally Posted by Doug

If you were using a 40/40/20 between protein, carbs, fats then the split would be 279g protein, 279g carbohydrates, 62g fats per day. Breaking this down into six meals would give 46.5g protein and carbs, 12g fats Per meal six times per day, (no fat in after training meal). 46g of carbohydrates is larger than the palm of the hand, unless you have huge hands....

Doug, thanx for the rapid responses....

But I am still confused.

I have done a little research and determined that if carb levels are low, then the body will look to the liver first, and muscle second, to find energy. This would be bad...cause I don't want to lose muscle (I've worked hard enough for the little muscle I have).

But with my current diet, I seem to be losing about a pound a week - which is good....but my body fat still seems to be high at 23%, and somehow, I am getting stronger as well...which leads me to believe that my muscles are growing???? If I eat more carbs, how in the heck am I going to reduce body fat percentage? Should I be eating more carbs, and less protein? AHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH....I think I need a personal trainer and a personal chef.

[Maxmilian]

Weight:93kg
Height:180cm
Age:14
Goal:Get cut
Training: 3 times a week daimens home-based workout,7 days a week slow peace cardio twice a day

Diet:
500ml of milk
1 whole egg
4 egg whites
1 onion
2 tomatoes
226 gr(8 oz) of cottage cheese
2portions of 170gr of cod
2 oranges and 2 apples
450 gr of youghurt
4 pieces of whole wheat bread
for a total of 1937 calories
171 grams of protein,191 grams of carbs ,54 grams of fat
protein 35%,40% carbs,25% fat

[Maxmilian]

vk

[big t]

Originally Posted by Canuck1

Doug, thanx for the rapid responses....

But I am still confused.

I have done a little research and determined that if carb levels are low, then the body will look to the liver first, and muscle second, to find energy. This would be bad...cause I don't want to lose muscle (I've worked hard enough for the little muscle I have).

But with my current diet, I seem to be losing about a pound a week - which is good....but my body fat still seems to be high at 23%, and somehow, I am getting stronger as well...which leads me to believe that my muscles are growing???? If I eat more carbs, how in the heck am I going to reduce body fat percentage? Should I be eating more carbs, and less protein? AHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH....I think I need a personal trainer and a personal chef.

i liked to have drove myself crazy worring about this shizzz trust me on this it works worry more about size of meal then if your gettin x amout of this or that.. example all fish portions should be around 6 oz,all beef should be 4 oz, all chicken should be 4 or 6oz all complex carbs should be no biger then a cup. it's that easy watch your weight if your loseing more then 2 lb a week add a couple of oz to your protein take fish tabs, flex oil tabs.. i think we all think our selfs into trouble it also takes all the fun out of it.. just watch your self your body will tell you what it needs just here it.

[Maxmilian]

vk

[sduffee]

Originally Posted by Doug

For anyone posting their diet up in this new section it would also help if you could include the following information...
(1) Height
(2) Weight
(3) Age
(4) Training goal
(5) How many times you train per week
(6) Approximate serving size of food (this would help greatly)

This is what I have as a goal...

(1) 73 in
(2) 221.9
(3) Old as dirt... 43
(4) Cut for now, build muscle after the spare tire is gone...
(5) 4 day @ 1 to 1 1/2 hour a day,,, cardio, bike, abs and lift weights and shower. (not all in one day, its a spilt )
(6) I eat low fats....breakfast oat meal & protein, fruits (apple,banana,orange.) every day, tuna out of can for lunch, protein drink a.m., before workout, after workout, p.m. with 2% milk, chicken, fish, lean beef, pork, Water.......