Help with my diet.. please?

manvsfood

I've see many peoples' diary, and their food choices look great; but it wouldn't satisfy me. I need help (or critique) on what I'm doing wrong, or what I can do make my diet better. Any advice is great..

BTW- Before you look at my diary, keep it mind I'm a 18yo guy.. I likes to eat, haha.

MikeSEA

Why do you think you're doing something wrong. I have no idea how tall/big you are or how active you are, but at 18 years old, I'd say you're not eating enough if that last few days are any indication..unless I overlooked something.

KatFierce

For today, at breakfast choose a higher fiber bread,snack you needed some protein with that, like a cheese stick , for lunch if you have guac you dont need mayo .
Yeah, overall ( I looked at several days) you need more protein, and more fiber in your grains.
You want to have protein and fiber at every meal and snack, protein you can get from lean meats,soy,protein powders/bars, dairy, and cheese products. Fiber in bread, grains, and also fruit/veggies.
Also vary your healthy fats, you need some from nut products, fish. And calories EAT THEM all of them. Figure out your BMR and eat atleast the minimum every day if you don't your body goes into starvation mode and you won't loose.

KatFierce

Also more water you should take your body weight and divide it in half. That is the number of oz you need to drink. So ex. if your 200lbs you need AT LEAST 100 oz of water over the day

MikeSEA

If you're trying to incorporate some strength training into your work outs (I see hopeful references to P90x etc in your profile), then you'll definitely want more protein.

*disclaim* --I don't bother MFP's suggestions on anything. I set them myself. With that said, here's what I do:

1. calculate your total daily energy expenditure (TDEE). there are a few different ways/equations to do this. It may take some trial an error to figure out your exact maintenance.
2. take away 20% of that. That's the new goal to lose weight.
3. Protein: try for 1g/target body weight (if you don't know your lean body mass) (ie, I'm going for about 180g/day of protein)
4. Fats: figure 25%-30% calories from fats. Fat contribue 9calories/g
5.Carbs: you can figure out the rest based on your calorie goals and Fats and proteins

Fats-9cal/g
Protein & Carbs-4cal/g

Sidesteal

If you're trying to incorporate some strength training into your work outs (I see hopeful references to P90x etc in your profile), then you'll definitely want more protein.

*disclaim* --I don't bother MFP's suggestions on anything. I set them myself. With that said, here's what I do:

1. calculate your total daily energy expenditure (TDEE). there are a few different ways/equations to do this. It may take some trial an error to figure out your exact maintenance.
2. take away 20% of that. That's the new goal to lose weight.
3. Protein: try for 1g/target body weight (if you don't know your lean body mass) (ie, I'm going for about 180g/day of protein)
4. Fats: figure 25%-30% calories from fats. Fat contribue 9calories/g
5.Carbs: you can figure out the rest based on your calorie goals and Fats and proteins

Fats-9cal/g
Protein & Carbs-4cal/g

My only input on the above is to plan a minimum of .35g/lb bodyweight for fats. Not sure how close this is to the percentage listed above. Everything else up ^^ there is spot on in my opinion.

manvsfood

Why do you think you're doing something wrong. I have no idea how tall/big you are or how active you are, but at 18 years old, I'd say you're not eating enough if that last few days are any indication..unless I overlooked something.

5'10
Active

My mom's personal trainer told me my diet was bad, and I needed to change but I actually thought I was pretty healthy. So I wanted to question someone else.

manvsfood

For today, at breakfast choose a higher fiber bread,snack you needed some protein with that, like a cheese stick , for lunch if you have guac you dont need mayo .
Yeah, overall ( I looked at several days) you need more protein, and more fiber in your grains.
You want to have protein and fiber at every meal and snack, protein you can get from lean meats,soy,protein powders/bars, dairy, and cheese products. Fiber in bread, grains, and also fruit/veggies.
Also vary your healthy fats, you need some from nut products, fish. And calories EAT THEM all of them. Figure out your BMR and eat atleast the minimum every day if you don't your body goes into starvation mode and you won't loose.

Thanks, that was really helpful :]

MikeSEA

Why do you think you're doing something wrong. I have no idea how tall/big you are or how active you are, but at 18 years old, I'd say you're not eating enough if that last few days are any indication..unless I overlooked something.

5'10
Active

My mom's personal trainer told me my diet was bad, and I needed to change but I actually thought I was pretty healthy. So I wanted to question someone else.

Yeah you're about my height and 15 years younger. I spend 6 days/week in the gym (for one hour) doing a combination of strength and cardio. I don't think it's that intense, and for the rest of my day, I'm on my butt.

I eat more than you and still lose weight. I'd recommend doing some more reading/research. My completely unprofessional opinion, though, is that you could stand to eat 2500 cal/day and could benefit from a fair bit more protein.

Sidesteal

I would also urge you to rethink your goal weight. 5'10 and 125 is quite unhealthy.

MikeSEA

I would also urge you to rethink your goal weight. 5'10 and 125 is quite unhealthy.

Eek, yeah if I were 155-ish and 5'10" at 18 years old, I'd be looking to bulk up with some muscle and gain a some weight. It will never be easier for your body to do it.

Sidesteal

I would also urge you to rethink your goal weight. 5'10 and 125 is quite unhealthy.

Eek, yeah if I were 155-ish and 5'10" at 18 years old, I'd be looking to bulk up with some muscle and gain a some weight. It will never be easier for your body to do it.

^ If you care about your physique I would take this mans advice relatively soon. At 5'10" 165 I could see cutting if you are excessively skinny-fat, but you're going to run out of real-estate soon. I'll stop commenting on this after this post as your goals are not really my business.

nixickle

Hi, I am a health professional, and I would also urge you to reconsider your goal weight. Your current weight is well within a healthy BMI range, but your goal weight would put you well into the 'underweight' category. I am 5' 5.5" and weighed 125lbs 10 days ago, which put me at a UK 8-10 (female sizes obviously), for a male 5 inches taller to be that weight would not be healthy.

Looking at your diary, it is clear that you are careful about the type of food you put in your body, however, I sense that you may be under eating. Like others have said you need more fiber, more protein and more carbs. Have faith in this website/app and don't be afraid to eat all your calories. I often eat 1700 cals and I am still losing weight, and remember females need less than males, plus you will burn more due to your age.

Best of luck!

nixickle

Edit: double post!

manvsfood

I would also urge you to rethink your goal weight. 5'10 and 125 is quite unhealthy.

Eek, yeah if I were 155-ish and 5'10" at 18 years old, I'd be looking to bulk up with some muscle and gain a some weight. It will never be easier for your body to do it.

^ If you care about your physique I would take this mans advice relatively soon. At 5'10" 165 I could see cutting if you are excessively skinny-fat, but you're going to run out of real-estate soon. I'll stop commenting on this after this post as your goals are not really my business.

Yeah, your right. I didn't check my BMI. I just look in the mirror and hate what I see... wanted to look better, I didn't even take into consideration my BMI.

manvsfood

Hi, I am a health professional, and I would also urge you to reconsider your goal weight. Your current weight is well within a healthy BMI range, but your goal weight would put you well into the 'underweight' category. I am 5' 5.5" and weighed 125lbs 10 days ago, which put me at a UK 8-10 (female sizes obviously), for a male 5 inches taller to be that weight would not be healthy.

Looking at your diary, it is clear that you are careful about the type of food you put in your body, however, I sense that you may be under eating. Like others have said you need more fiber, more protein and more carbs. Have faith in this website/app and don't be afraid to eat all your calories. I often eat 1700 cals and I am still losing weight, and remember females need less than males, plus you will burn more due to your age.

Best of luck!

Thanks, I was pretty unaware of my BMI, I changed my goal and I'm taking everything you said into MAJOR consideration.

TavistockToad

Why do you think you're doing something wrong. I have no idea how tall/big you are or how active you are, but at 18 years old, I'd say you're not eating enough if that last few days are any indication..unless I overlooked something.

5'10
Active

My mom's personal trainer told me my diet was bad, and I needed to change but I actually thought I was pretty healthy. So I wanted to question someone else.

you're 5ft10 and you want to be 140?????

Rilke

Hi, I am a health professional, and I would also urge you to reconsider your goal weight. Your current weight is well within a healthy BMI range, but your goal weight would put you well into the 'underweight' category. I am 5' 5.5" and weighed 125lbs 10 days ago, which put me at a UK 8-10 (female sizes obviously), for a male 5 inches taller to be that weight would not be healthy.

Looking at your diary, it is clear that you are careful about the type of food you put in your body, however, I sense that you may be under eating. Like others have said you need more fiber, more protein and more carbs. Have faith in this website/app and don't be afraid to eat all your calories. I often eat 1700 cals and I am still losing weight, and remember females need less than males, plus you will burn more due to your age.

Best of luck!

Thanks, I was pretty unaware of my BMI, I changed my goal and I'm taking everything you said into MAJOR consideration.

140 is still low for a male of your height.

Sidesteal

Thanks, I was pretty unaware of my BMI, I changed my goal and I'm taking everything you said into MAJOR consideration.

First, good for you for actually listening to people.

I will give you a reference point. I am 5'11 and 182 currently, and I'm by no means big. 5'10 and 125 is sick looking (in a bad way), and 5'10 140 would be "almost sick" looking and definitely unhealthy.

I would consider doing a few things but the below advice extends beyond your original post:

1) Make sure your deficit is not very large.
2) Lift heavy
3) Profit.

You will not end up "big and bulky". You will end up with a healthy looking physique.

TavistockToad

What is it about your body that you dislike at your current weight?

Given that you're 18, you could still grow more, so i wouldnt suggest you eat at too much of a deficit, just cut out the junk, get plenty of protein and hit the weights!

bellawares

Your eating habits are very healthy. I think your Mom's trainer is looking at the amount of processed foods you eat vs raw foods. Try to remove as much processed (caned, bagged stuff) and add more fresh fruits & veggies. Your sodium intake will be much better. Also adding more protein to your diet will help. I'm not a big meat eater but if you have to eat it try organic hormone free chicken breasts instead of the Hormel ( too much sodium). If you can do with out the meat then adding fish 2 to 3 times a week is a great option.

Here are a couple of great books you could read. Both have helped me to eat a lot healthier.

Eat To Live by Joel Fuhrman M. D
The Body Fat Solution by Tom Venuto

Rae6503

I agree that it doesn't look bad AND that you should actually eat more. I'm a 5'9", 31-year-old female and I've never gone below 1750. Right now I'm trying to get an average of 2000 per day over a week (I've been over a few days, so trying for 1800 today). I also agree that weight lifting would be good for you and help you get the body you want.

bcattoes

Also more water you should take your body weight and divide it in half. That is the number of oz you need to drink. So ex. if your 200lbs you need AT LEAST 100 oz of water over the day

That rule is half your body weight in kg, not lbs. Geez, I'm not sure anyone needs 100 oz of water per day. Certainly not unless that counts water in food.