Anyone want to critique my food diary?

mkeller234

Before I begin, I work midnights so my schedule may look strange. Also, I changed the names of the meals yesterday so earlier dates may look a bit strange.

While I made my diet changes 4 weeks ago I have only started logging my food at MFP for 8 days now. I feel like I am doing pretty darn good, not only on calories but also in eating nutritious foods. I'm still a novice at this and I know others here can probably offer up excellent advice to me.

I recently joined a gym for the first time in many years and I want to eat in a way that I feel energized and active. In the past I have fainted in a gym from poor food habits and not eating enough.

So fire away, tips, brutal honesty... it's all welcome.

JulsDiane

Looks like you are doing pretty well to me except for healthy fats; nuts, olive oil, etc. I try to get at least two servings in a day.

Good luck!

rjlam

Your food choices are pretty good. I would strongly encourage you to drink more water. I've learned from the past that if your consistent with your water intake, you will notice your lbs will come off. Also try adding more of the good fats into your diet such as Olive oil, nuts and seeds. Hope this helps.

mkeller234

You mean I am eating to few? I have had a bit of a hard time getting more fat because I fill a lot of calories with fruit.... probably too much fruit. I ate an excess of protein yesterday and wondered if that is considered good or bad?

Also, I went out to dinner with my wife on Saturday and did not pay any attention to health. I plan to continue that sparingly... maybe about 4 times in a month.

mkeller234

Your food choices are pretty good. I would strongly encourage you to drink more water. I've learned from the past that if your consistent with your water intake, you will notice your lbs will come off. Also try adding more of the good fats into your diet such as Olive oil, nuts and seeds. Hope this helps.

Although I have been lax about logging water, I actually drink a whole lot of it. I take a 24oz water bottle with me to work every night and then drink water with every meal. I have a 34oz cup that I use at home, usually I will fill it 1 1/2 times.

Thank you for the input, I will definitely try to find ways to get better fats in.

Barelmy

I have problems getting enough fat. It can make your hair and skin quite dry.

I've heard that a lot of people eat far too much protein, but, again, that's not been an issue for me, so I can't comment.

Nothing wrong with the odd dinner out.:) You eat 3 * 30 = 90 meals a month. Having 86 'good' and 4 'bad' isn't going to tip the balance for you.

I use the phone app to keep an eye on my daily nutrition, so I can see the things I'm generally low on, and try to compensate.

Are you sure you're not trying to lose too fast? I wouldn't recommend trying to lose more than half a pound a week at this point. That's all I'm going for, and you're on less calories than me; I highly doubt you're smaller.

mkeller234

I have problems getting enough fat. It can make your hair and skin quite dry.

Are you sure you're not trying to lose too fast? I wouldn't recommend trying to lose more than half a pound a week at this point. That's all I'm going for, and you're on less calories than me; I highly doubt you're smaller.

Yes, my skin has been dry lately and it's nice to see that might be why. I know that water and protein are good for hair and skin but did not realize fat was that big of a factor.

I'm on the heavier side, 4 weeks ago I weighed about 223lbs. 175-185 was always a normal weight for me, so I do have a bit to lose. My goal is to stay healthy and I try not to concern myself with how fast I lose weight.... although I do admit that it can be easy to get hung up on.

I actually found MFP through the mobile app on my wife's iPod. In the past I would sometimes write my food on legal paper, MFP has been so, so, so much better. It's one of the most enjoyable "tools" that I have used to date.

princesschikee

If at all possible, you should eat 5 meals a day. I wouldn't eat more than 3 fruits a day. Even though they have natural sugar, too much isn't good.
If you exercise, especially lift weights it's best to get a good amount of protein. At least one gram per pound of body weight. With each meal, you should get complex carbs, protein and fat.
This is what works for me.

mkeller234

I admit that I don't even know what a complex carb is. I will have to search google to better understand that.

backinthenines

Hi. :flowerforyou:

Would it help telling people what you're trying to achieve fitness wise?

Just asking, as when I look at a food diary of someone who is trying to build lean mass I would be looking for different things, than for example looking at the food diary of someone who is training for a Half marathon PB.

backinthenines

Complex carbs are slow burning carbs, as opposed to simple carbs which are fast burning.

Complex carbs release their energy slower than simple carbs.

Simple carbs are sugars, white pasta, white rice, white potatos etc.

Complex carbs are wholeweat pastas, brown rice, sweet potatos and most fibrous vegetables.

:drinker:

mkeller234

Yes, I suppose my fitness goals would help.

I am currently overweight by about 40lbs. I also have a high percentage of body fat, last I checked it was somewhere in the mid 20s.

My main goal is to lose inches, and I am not concerned what weight that is at. While I would like to build muscle I am not looking to appear muscular... just fit. In my healthier days I wore a mens size 32 jeans and I currently wear a size 36.

backinthenines

Looks like we had the same starting points (other than that you're a bloke of course). :laugh:

I was also 40lb over with a body fat that had crept just into the thirties.

I changed my training completely from the previous 2 years. I had trained for an Ironman and you do a ridiculous amount of steady state cardio in the supposed "fat burning zone" which is of course a load of rubbish. Well anyhow, due to the cardio training load of 15 hours + a week there was no spare capacity for strength training once you're in season... so basically because most of your training is in the low HR zone, your body get's very good at wanting to store body fat (as it gets used to using it as primary fuel of choice). In the absence of much interval based work and weight training I got rather flabby despite enormous training load.

Rachel Cosgrove wrote about this in her blog when she wrote "The final nail in the cardio coffin" when she trained for her Ironman.
http://figureathlete.t-nation.com/free_online_article/training/the_final_nail_in_the_cardio_coffin

Now this little adventure is all over I'm going back to basics, which includes 3-4 strength training sessions and interval based cardio (mainly spinning & running for me). My cardio to strength training split is about 50:50. I only train around 7-8 hours a week now.

I started in January and dropped 3.5" off my waist and lost 23lb that way. Body fat visibly lower byt not measured since January.

Diet is high-ish protein / low-ish carb. Knocked most fast carbs on the head for now so very little pasta, bread etc.

mkeller234

I am going to the gym this morning. I have some plain oatmeal that I can eat before I work out, I'm excited to see how that may change my exercise.

PinkAndSparkle

I would also recommend some more consistency. During the week you seem to be around 1300-1500, but on the weekends it's a different story. I have a HUGE problem with this...but I find if i eat a little more during the week, I don't feel deprived on the weekends and it's easier to stick to my plan.

Also, what other people said, maybe try to space out your meals a little...your stomach will appreciate it.

mkeller234

Looks like we had the same starting points (other than that you're a bloke of course). :laugh:

I was also 40lb over with a body fat that had crept just into the thirties.

I changed my training completely from the previous 2 years. I had trained for an Ironman and you do a ridiculous amount of steady state cardio in the supposed "fat burning zone" which is of course a load of rubbish. Well anyhow, due to the cardio training load of 15 hours + a week there was no spare capacity for strength training once you're in season... so basically because most of your training is in the low HR zone, your body get's very good at wanting to store body fat (as it gets used to using it as primary fuel of choice). In the absence of much interval based work and weight training I got rather flabby despite enormous training load.

Rachel Cosgrove wrote about this in her blog when she wrote "The final nail in the cardio coffin" when she trained for her Ironman.
http://figureathlete.t-nation.com/free_online_article/training/the_final_nail_in_the_cardio_coffin

Now this little adventure is all over I'm going back to basics, which includes 3-4 strength training sessions and interval based cardio (mainly spinning & running for me). My cardio to strength training split is about 50:50. I only train around 7-8 hours a week now.

I started in January and dropped 3.5" off my waist and lost 23lb that way. Body fat visibly lower byt not measured since January.

Diet is high-ish protein / low-ish carb. Knocked most fast carbs on the head for now so very little pasta, bread etc.

Wow, that is amazing. It sounds like I can learn a lot from your results. I am an avid cyclist in that I commute to work everyday on a bicycle, however it is only two miles. When the weather warms up I will ride about 20-40 miles at a time. I'm still learning a lot about where specific nutrients come from. I have focused on sodium for the past few weeks and have done a lot to keep a reasonable level. I have made some small progress, I lost about 4 pounds since joining the site 8 days ago. My wedding ring is slowly releasing it's kung-fu grip on my finger.

backinthenines

LOL @ the "kung-fu" gripping ring!! :laugh:

You know when I gained 25lb whilst doing 15+ hours a week I kind of though I can't believe this and thought I must be some kind of genetic freak but RC's article explained a lot to me and it's all a learning curve.

The things that have worked really well for me are very early interval based cardio sessions (like I do spin before breakfast), HARD weight training (no pink 2lb dumbells LOL), cutting back on fast carbs and slapping on the lean protein... and as I'm a proper "meat monster" I love eating this way anyway so it's no hardship. Cos I'm lifting I try to get in 1g of protein per pound of my current body weight. Sometimes I manage, sometimes I don't quite get there, but that's the aim. I also supplement with protein isolate straight after a lifting session.

mkeller234

Yes, I would say the past three weeks have not felt like a hardship for me either. I have made sure that I feel full and satisfied, although I aim to improve the foods I do that with. In the past I would deprive myself and eat super bland food, staying on track was not in any way enjoyable. I used to feel that I could love food and be fat OR I could be slimmer and suffer through health food. Although I was skinny, I don't know if I was actually healthy.

The best part of this experience is the food that I have started cooking. I am no gourmet, but I have made some foods that I thought were really tasty and the process of making it has been surprisingly nice. Now that I want to cook, I want to mix things up and grow my tastes. I've been adding Habaneros to food, that keeps it interesting for sure!

mkeller234

Halfway through the day and I am trying to meet a few of your recommendations. I incorporated olive oil, walnuts and complex carbs through my meals today. I went to the gym an hour after eating the oatmeal and shredded wheat and felt GREAT! I came home and tried to eat protein after my workout in the form of egg whites and veggies.

stanvoodoo

Protein seems really low as does calories unless this is your regular amount. Below 1500 for men is low so if you dont see results in weight loss that could be an issue.

Good Luck!