My Food Diary - Your opinions please
AspenDan
Posts: 703 Member
Wacha think? I'm 6'1, 320, lost about 15lbs in a few weeks.
First, I'm not starving, I eat all my food between 3-9pm, and with all the water I drink (about 64oz) I really never feel hungry.
Second I basically weigh everything (I'd say up to 90% accuracy) on a digital scale, mostly in grams. Even things that say X cups, the back says 1cup(37g) and I weight it out as 37g but log it as 1 cup.
So, opinions, should I eat more of something, less of another, am I not eating enough or doing alright? I'm new to weight loss so this is all very interesting to me. Thanks
First, I'm not starving, I eat all my food between 3-9pm, and with all the water I drink (about 64oz) I really never feel hungry.
Second I basically weigh everything (I'd say up to 90% accuracy) on a digital scale, mostly in grams. Even things that say X cups, the back says 1cup(37g) and I weight it out as 37g but log it as 1 cup.
So, opinions, should I eat more of something, less of another, am I not eating enough or doing alright? I'm new to weight loss so this is all very interesting to me. Thanks
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Replies
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The idea of goal calories is to try and get close to that goal - why are you massively undercutting your target?
You don't have to deprive yourself to that extent to lose weight. You may find this sustainable for a while but with the amount of weight you have to lose it has to be sustainable for the long run. Eat like a 6'1" man not like a child!
Just think for a moment what you will have to do if your weight loss plateaus, reduce your already very low calories even more?
Your protein is really low, your calories are dreadfully low - that's two great ways too lose a load of muscle mass along with the fat you want to lose. The opposite of what your should be aiming to achieve.
Read the very helpful stickies in the Getting Started forum. Start again would be my suggestion.0 -
If you're weighing everything log it as weight not cups
Did you make the oats with water ...make it with milk to add calories, calcium etc
Half a baked potato for 55 cals I doubt it, that doesn't sound like an accurate MFP database entry ...you need to be careful of the one you choose
but eat the whole one...add butter to it ..a teaspoon is not much
Eat more calories, that's far too few...hit your goal
Your protein is too low
I don't think you've got the point yet ..it's not about restriction it's about a healthy nutritious omnivorous diet ..just get to your calories
Also at your height and weight I would imagine you have cut further than the MFP set goal
Meal timing is personal choi0 -
@sijomial I mean, I've never been a big eater. I always drank a lot of soda, and ate *kitten*, high high calorie food, so that's why I was in a surplus and gained a lot of weight over about 8 years. But eating healthy, high volume/satiety food, I just don't get hungry enough to eat anywhere near the amount MFP recommends.
@rabbitjb If the label says 1 cup (37g), and I weight it out to 37g, I'm just going to leave it at that, it's still accurate, don't you think?
Also let's consider that I'm basically sitting all day (I know its unhealthy), I work at a desk job, I sleep 8 hours a day, and the other 7ish hours I'm reading, watching tv, or playing video games. I work out 30mins 4-5 times a week, and that's more or less all the exercise I get. So wacha think?0 -
Brilliant!
You are doing the three worst things for preservation of muscle mass in a calorie deficit.
Massive deficit, inadequate protein and no exercise.
Simply put - you are doing it wrong.
Health should be paramount, your methods are unhealthy. If you don't mind me being blunt - you are being foolish. Talk about youth being wasted on the young.... Good luck, you are going to need it.0 -
So you check that the calorie allowance that comes from a cup in the MFP database is rightdanieltsmoke wrote: »@sijomial I mean, I've never been a big eater. I always drank a lot of soda, and ate *kitten*, high high calorie food, so that's why I was in a surplus and gained a lot of weight over about 8 years. But eating healthy, high volume/satiety food, I just don't get hungry enough to eat anywhere near the amount MFP recommends.
@rabbitjb If the label says 1 cup (37g), and I weight it out to 37g, I'm just going to leave it at that, it's still accurate, don't you think?
Also let's consider that I'm basically sitting all day (I know its unhealthy), I work at a desk job, I sleep 8 hours a day, and the other 7ish hours I'm reading, watching tv, or playing video games. I work out 30mins 4-5 times a week, and that's more or less all the exercise I get. So wacha think?
Because a lot of them aren't
A 5 oz baked potato would be double the calories you've allowed http://www.weightlossresources.co.uk/calories-in-food/veg/jacket-potatoes.htm
Everything else in my post stands ...you aren't consuming enough calories for your size0 -
So you work a desk job ...many of us of do ...take a walk at lunchtime ...get up and move around every couple of hours
I work out 3 times a week but try to be a little more active each day with just generally moving a little more0 -
@rabbitjb Oh I see what you're saying. In most of those cups and tbsp's and such, I'm scanning the bar code, which just copies what's on the back, the nutritional info it came with. I don't think I have any other way of actually determining how many calories and macros are in 37g of peanut butter.0
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I have to agree that your intake is a little low. Looking at it from the point of view of change in lifestyle is helpful. You already said why you got big so you don't need to diet. All that will happen is that you feel energized, you drop 10-20 pounds in the first 3 weeks and then you get demotivated because it finally catches up with you. You probably should be more around 1800 on intake.
I'm not in the protein overload camp so your protein is fine to me. Sleep 8 hours a week great. If you are at work in your picture, it looks like you have opportunities to move more.0 -
@20yearsyounger I like your positivity about the protein thing...sure if I'm going to go eat a greasy amazing bacon cheese burger, I might make 150+ protein for the day, but otherwise I just dont enjoy meat enough to eat that much of it. I am at work in my picture, but sadly I work overnights, and can't let the phone ring more than 3 times (that 5 star forbes standard!) So I'm pretty much chained to the desk outside of my half hour break (which I use to go to the gym and bike/walk). I mean I'm obviously not TOTALLY sedentary, but I live like an fairly average american, where most of my entertainment is digital.0
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20yearsyounger wrote: »I have to agree that your intake is a little low. Looking at it from the point of view of change in lifestyle is helpful. You already said why you got big so you don't need to diet. All that will happen is that you feel energized, you drop 10-20 pounds in the first 3 weeks and then you get demotivated because it finally catches up with you. You probably should be more around 1800 on intake.
I'm not in the protein overload camp so your protein is fine to me. Sleep 8 hours a week great. If you are at work in your picture, it looks like you have opportunities to move more.
Sorry so you cut his calories even more? To speed up his weight loss and decimate further LBM putting him at increased risk of things like gallstones etc ...wow!
Can you explain what you believe protein overload is and source evidence for why you think it's fine...or is it just "dem feels"
Protein is an important macro0 -
More calories = more food you enjoy. Calorie dense foods does not mean unhealthy foods. Learning to cook is a positive move. Base the majority of your diet around wholesome foods but you can allow yourself a treat as well.
More protein = food choices, try getting some protein with every meal as it adds up. meat, fish, eggs etc. etc....
As rabbitjb says build more activity into your lifestyle. Always take the stairs, walk in preference to driving, build activity into your daily commute. Sitting on your *kitten* all day is so unhealthy.
Do exercise you enjoy. Walk, swim, lift weights.... If you don't know what you enjoy, try everything!0 -
danieltsmoke wrote: »@20yearsyounger I like your positivity about the protein thing...sure if I'm going to go eat a greasy amazing bacon cheese burger, I might make 150+ protein for the day, but otherwise I just dont enjoy meat enough to eat that much of it. I am at work in my picture, but sadly I work overnights, and can't let the phone ring more than 3 times (that 5 star forbes standard!) So I'm pretty much chained to the desk outside of my half hour break (which I use to go to the gym and bike/walk). I mean I'm obviously not TOTALLY sedentary, but I live like an fairly average american, where most of my entertainment is digital.
Please don't like bad advice just because it fits with your current thinking ...you said you were on a learning curve so learn
Sources of protein are not restricted to "greasy bacon cheeseburgers" ..try Greek yogurt for instance ...eggs..0 -
@rabbitjb I mean a quick google search yielded this "Adults in the U.S. are encouraged to get 10% to 35% of their day's calories from protein foods. That's about 46 grams of protein for women, and 56 grams of protein for men." And I'm like doubling that?? I just don't get it0
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danieltsmoke wrote: »@rabbitjb Oh I see what you're saying. In most of those cups and tbsp's and such, I'm scanning the bar code, which just copies what's on the back, the nutritional info it came with. I don't think I have any other way of actually determining how many calories and macros are in 37g of peanut butter.
There should be a drop down if you've scanned it that allows you to select the weight rather than cups0 -
danieltsmoke wrote: »@rabbitjb Oh I see what you're saying. In most of those cups and tbsp's and such, I'm scanning the bar code, which just copies what's on the back, the nutritional info it came with. I don't think I have any other way of actually determining how many calories and macros are in 37g of peanut butter.
There should be a drop down if you've scanned it that allows you to select the weight rather than cups
Umm, why tho? Just for other people's ease of mind on MFP knowing I'm actually weighing things?
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danieltsmoke wrote: »danieltsmoke wrote: »@rabbitjb Oh I see what you're saying. In most of those cups and tbsp's and such, I'm scanning the bar code, which just copies what's on the back, the nutritional info it came with. I don't think I have any other way of actually determining how many calories and macros are in 37g of peanut butter.
There should be a drop down if you've scanned it that allows you to select the weight rather than cups
Umm, why tho? Just for other people's ease of mind on MFP knowing I'm actually weighing things?
So you're measuring in grammes then converting it to cups ? Seems complicated to me
Nobody else cares really I just thought you might find it easier0 -
I would listen to this advise if I was you. They both know what they are talking about.
I am a 5 foot 5 30 yo female and I eat more calories than you do.0 -
danieltsmoke wrote: »@sijomial In what ways should I get more calories and protien, if I'm not really feeling hungry enough to eat more? (legit question)
Try eating more calorie dense foods - just because they have calories doesn't make them unhealthy. Fats are great to bump up cals without a massive increase in volume. Drink calories - make yourself a smoothie (protein powder, fruit, nut butter or avocado, dairy if you like) and drink it between meals. Choose fattier meats/fish, whole eggs, full fat dairy. Choose more carb dense fruit and vegetables, and include grains/beans/legumes etc.
Drizzle your vegies in olive oil. Or butter - yum! Make a quick satay by adding peanut butter and coconut cream to your chicken (thigh instead of breast). Put honey, and protein powder into your oats and make them with full fat milk.
Eating more regularly will likely get your appetite back...0 -
@livingleanlivingclean That's some good advice, maybe like a glass of milk with my dinner? And I like the smoothie idea, thanks.
@Chezzie84 Listening, that's for sure...whether or not I'll act, I haven't decided. Seems there are so many contradictory sources of info out there!
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danieltsmoke wrote: »@rabbitjb I mean a quick google search yielded this "Adults in the U.S. are encouraged to get 10% to 35% of their day's calories from protein foods. That's about 46 grams of protein for women, and 56 grams of protein for men." And I'm like doubling that?? I just don't get it
Ok well the general info I give out is to people who are strength training as they are losing weight and it is based on this, but comes in at a different angle eg you don't need to aim for 1g protein per lb because there's no evidence of further benefit http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
In the UK the RNI is 0.75g protein per kg bodyweight which would give you a personal target of 105g as a minimum
Your US target would be 10% -35% of your TDEE calories...your TDEE is what? 3500? Which would give you 136g if you aimed for 35%
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danieltsmoke wrote: »@rabbitjb I mean a quick google search yielded this "Adults in the U.S. are encouraged to get 10% to 35% of their day's calories from protein foods. That's about 46 grams of protein for women, and 56 grams of protein for men." And I'm like doubling that?? I just don't get it
Ok well the general info I give out is to people who are strength training as they are losing weight and it is based on this, nut comes in at a different angle eg you don't need to aim for 1g per lb because there's no evidence of further benefit http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
In the UK the RNI is 0.75g protein per kg bodyweight which would give you a personal target of 105g as a minimum
Your US target would be 10% -35% of your TDEE calories...your TDEE is what? 3500? Which would give you 136g
That seems like some solid math..so I'll try to fit in like 30ish more protein somewhere...maybe some eggs or something?0 -
Read this - then read it again.danieltsmoke wrote: »@rabbitjb I mean a quick google search yielded this "Adults in the U.S. are encouraged to get 10% to 35% of their day's calories from protein foods. That's about 46 grams of protein for women, and 56 grams of protein for men." And I'm like doubling that?? I just don't get it
That's not for adults in a calorie deficit.
Read this and then read it again.
community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p10 -
Sorry I based that on 310 lbs cos I misremembered your weight ...but it won't make much difference0
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You are not eating enough. If you have trouble meeting your calorie intake, check out this list of calorie dense food put together by @diannethegeek
http://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods0 -
Honestly I think you need to focus on hitting your calorie target properly
http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p10 -
That's not for adults in a calorie deficit.
Read this and then read it again.
I'll read it once, deal?
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protein rich foods usually keep you fuller for longer. I am learning the hard way after cutting my calories really low (1200) on and off for a good few years, I hit a bad point where I wasn't losing, even though I was keeping my calories low and exercising religiously 5-6 x a week. I was coming in from an exhausting job (teacher) and had to go to bed for a nap as I was that fatigued...my body was pretty much shutting down on me
At the beginning of this month I gradually started increasing my calories again to TDEE, and guess what? the scale started moving in the right direction again.
Also if my research and interpretation is correct, when you u aren't extremely active and if you eat really low your body clings onto fat as it thinks you are starving - your body has to get its energy from somewhere so your body goes to muscle stores to gain its energy, hence stripping you of calorie burning lean muscle. Eating more and protein dense foods help maintain this muscle. In my opinion they are much more satisfying and filling too!
Weight loss is a journey not a quick fix
(other posters pleeeeease say if my interpretation is incorrect! I'm a bit of a newbie into this way of thinking!)0 -
If your going ask a question for advice and then already choose to ignore the advice what's the point in asking the question?!0
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