Nutrition for men

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jelleigh
jelleigh Posts: 743 Member
edited November 2024 in Health and Weight Loss
Hello,

So my husband has decided that he wants to get into a healthier routine and has asked for my help. This community always has good advice and of course the same princples apply to men and women, but I'm kinda questioning myself now and could use some input.

His stats: 33, 6'0", SW 265 GW ? 200?
He has a job where he stands a lot but isnt active otherwise. He typically breaks 10,000 steps a day and his fitbit says he burns between 3000-4000 calories a day (but I'm not sure how accurate that is). He has started a progressive weight training program - 3 x per week for an hr.

This is what he ate today which in estimation comes in around 1900 cal with a macro P 29% C 35% F 36% (I think)

Post workout protein shake
1 banana
1 cup kefir
3 tbsp natural peanut butter
.5 cup frozen blueberry
1 scoop vanilla protein powder

Lunch
1.5 cups mini potatoes
6 oz chicken breast
1 cup sauteed onion & peas (1 tbsp olive oil)
White wine sauce (.25cup white wine, 2 tbsp 5% sour cream)

Dinner
1 romaine heart (4 cups chopped)
1/2 pint cherry tomatoes
1 cup mushrooms
1 cup cucumber
3.5 oz chicken breast
Cesar dressing - 3 tbsp?

From what I can tell it would be good to drop the fat a bit (probably just a bit less peanut butter) and up his carbs (maybe some quinoa ?) But otherwise - any advice? Is this enough food? The deficit looked large to me but If its safe to lose 1% a week that means he could lose over 2.5 lbs per week . Any other input for us?

Replies

  • aokoye
    aokoye Posts: 3,495 Member
    gebeziseva wrote: »
    My advice is to start using a digital scale to measure food. Ounces and cups measure volumes and are only accurate for liquids.

    I agree with your general thought in terms of needing to weigh food, but would mention that an ounce is a valid measurement for something like chicken breast as it is often a measurement of weight. A fluid ounce (which is what I suspect you were referring to) is a measurement of fluid.

    It wasn't clear to me that the OP was weighing the chicken or using a measuring cup (if they had said "half a cup of chicken breast" then that would be more clear).
  • aokoye
    aokoye Posts: 3,495 Member
    NovusDies wrote: »
    aokoye wrote: »
    gebeziseva wrote: »
    My advice is to start using a digital scale to measure food. Ounces and cups measure volumes and are only accurate for liquids.

    I agree with your general thought in terms of needing to weigh food, but would mention that an ounce is a valid measurement for something like chicken breast as it is often a measurement of weight. A fluid ounce (which is what I suspect you were referring to) is a measurement of fluid.

    It wasn't clear to me that the OP was weighing the chicken or using a measuring cup (if they had said "half a cup of chicken breast" then that would be more clear).

    Maybe you missed the blueberries, peas and carrots, mushrooms, and cucumbers that were all measured in cups which is not a valid measuring device for solid food items.

    No I definitely didn't miss those. I thought that I made it pretty clear that I didn't. Had the chicken been listed as "a cup of chicken" my reply would have been a bit different (as I said in my previous post).

    Needless to say, my point still stands - ounces as a measurement of mass is a suitable measurement for solid foods. Fluid ounces are not, but ounces (as in ounces and pounds) are. I will say I'm somewhat surprised it hasn't already been pointed out that the OP's partner also might want to weigh peanut butter given how calorie dense it is and that serving sizes listed by weight aren't terribly uncommon for things like that .
  • sijomial
    sijomial Posts: 19,809 Member
    edited August 2018
    I hope he is going to set up his own account and log his food?

    Ditch the measuring cups and spoons and scoops - they feature far too often in diaries of people who "can't lose weight despite doing all the right things". Weigh everything (if not for ever at least for a time as it's very educational).

    I wonder how accurate the fitbit steps are if he is mostly standing and not moving at work? Proper strides or just shifting position?

    Post workout shake isn't necessary and he would be drinking a lot of calories from what is a pretty low calorie allowance - that's likely not helpful in terms of hunger. What you eat over the course of a day is important, timing isn't.

    Rather than just thinking how much of a deficit his body can sustain think of how much of a deficit he can adhere to long term.

    Why quinoa? Is that quinoa has a good marketing department? ;)
    Does he enjoy it?
    Dieting doesn't mean you have to eat "diet foods" and enjoyment of your food helps you stick to your diet.

  • NovusDies
    NovusDies Posts: 8,940 Member
    aokoye wrote: »
    NovusDies wrote: »
    aokoye wrote: »
    gebeziseva wrote: »
    My advice is to start using a digital scale to measure food. Ounces and cups measure volumes and are only accurate for liquids.

    I agree with your general thought in terms of needing to weigh food, but would mention that an ounce is a valid measurement for something like chicken breast as it is often a measurement of weight. A fluid ounce (which is what I suspect you were referring to) is a measurement of fluid.

    It wasn't clear to me that the OP was weighing the chicken or using a measuring cup (if they had said "half a cup of chicken breast" then that would be more clear).

    Maybe you missed the blueberries, peas and carrots, mushrooms, and cucumbers that were all measured in cups which is not a valid measuring device for solid food items.

    No I definitely didn't miss those. I thought that I made it pretty clear that I didn't. Had the chicken been listed as "a cup of chicken" my reply would have been a bit different (as I said in my previous post).

    Needless to say, my point still stands - ounces as a measurement of mass is a suitable measurement for solid foods. Fluid ounces are not, but ounces (as in ounces and pounds) are. I will say I'm somewhat surprised it hasn't already been pointed out that the OP's partner also might want to weigh peanut butter given how calorie dense it is and that serving sizes listed by weight aren't terribly uncommon for things like that .

    If the OP's partner weighs all solid food the suggestion to use a food scale should be sufficient. Specifying each and every food that needs weighing such as the peanut butter will get to be tedious. It could also end in an unnecessary debate about eyeballing low calorie items like cucumbers which many people do. It is best to make the suggestion and let them figure out over time where they are comfortable cutting corners.

    I am not sure why you focused on the chicken since @gebeziseva never mentioned a specific food item or that she suspected the chicken was weighed in fluid ounces or even that she suspected the chicken was incorrect. With cups being used at all for any solid food it is enough to make the food scale suggestion.
  • aokoye
    aokoye Posts: 3,495 Member
    NovusDies wrote: »
    aokoye wrote: »
    NovusDies wrote: »
    aokoye wrote: »
    gebeziseva wrote: »
    My advice is to start using a digital scale to measure food. Ounces and cups measure volumes and are only accurate for liquids.

    I agree with your general thought in terms of needing to weigh food, but would mention that an ounce is a valid measurement for something like chicken breast as it is often a measurement of weight. A fluid ounce (which is what I suspect you were referring to) is a measurement of fluid.

    It wasn't clear to me that the OP was weighing the chicken or using a measuring cup (if they had said "half a cup of chicken breast" then that would be more clear).

    Maybe you missed the blueberries, peas and carrots, mushrooms, and cucumbers that were all measured in cups which is not a valid measuring device for solid food items.

    No I definitely didn't miss those. I thought that I made it pretty clear that I didn't. Had the chicken been listed as "a cup of chicken" my reply would have been a bit different (as I said in my previous post).

    Needless to say, my point still stands - ounces as a measurement of mass is a suitable measurement for solid foods. Fluid ounces are not, but ounces (as in ounces and pounds) are. I will say I'm somewhat surprised it hasn't already been pointed out that the OP's partner also might want to weigh peanut butter given how calorie dense it is and that serving sizes listed by weight aren't terribly uncommon for things like that .

    If the OP's partner weighs all solid food the suggestion to use a food scale should be sufficient. Specifying each and every food that needs weighing such as the peanut butter will get to be tedious. It could also end in an unnecessary debate about eyeballing low calorie items like cucumbers which many people do. It is best to make the suggestion and let them figure out over time where they are comfortable cutting corners.

    I am not sure why you focused on the chicken since @gebeziseva never mentioned a specific food item or that she suspected the chicken was weighed in fluid ounces or even that she suspected the chicken was incorrect. With cups being used at all for any solid food it is enough to make the food scale suggestion.

    Given that some people don't realize that you can weigh things in ounces, which is to say they don't realize there's a difference between an ounce and a fluid ounce, I think my reply is logical enough. Again, everyone is saying, "weigh solid food".

    I'm not sure why you're spending so much energy on my post though.
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