Can Someone Take a Look at Mines and Give your 2 Cents...

acuratlsd

Thank You

Sorry, take a look at what I am eating, cal intake and everything.

kagenw

Looks good to me. A bit over on the protein, but that's not bad. Good work.

acuratlsd

I am 245lbs. ... they say 0.8 grams per body weight. So that is around 197 grams until i start loosing weight. I hope this information is accurate.. if not, i need to fix it.

crzyone

Created by MyFitnessPal.com - Free Weight Loss Tools

SergeantSunshine_reused

I think your protein intake is awesome! I think you are not eating enough calories. I would say 1800 minimum honestly. Don't want to lose that precious muscle right :]

ETA: also you fat intake seems very low. Fat is essential and very important! I would recommend .3 times body weight as a minimum per day

crzyone

Sorry..was trying to figure out how to put my ticker on and got this on the wrong thread...good luck!

acuratlsd

I think your protein intake is awesome! I think you are not eating enough calories. I would say 1800 minimum honestly. Don't want to lose that precious muscle right :]

I guess I am going to have to start throwing in some peanut butter. Just to get up there.

I love skippy! Creamy but I think its way too much in calories and sugars and FAT

SergeantSunshine_reused

I think your protein intake is awesome! I think you are not eating enough calories. I would say 1800 minimum honestly. Don't want to lose that precious muscle right :]

I guess I am going to have to start throwing in some peanut butter. Just to get up there.

I love skippy! Creamy but I think its way too much in calories and sugars and FAT

Fat doesn't make you fat :] Fat is soooo good for you! PB is a great place to get those calories and fats :] strongly suggest upping your fat intake! Olive oil, avocados, and nuts/seeds are great for it too :] or ground beef. yum!

Cathleenr

Thank You

Sorry, take a look at what I am eating, cal intake and everything.

you rely a LOT on the protein shakes (mmmm gnc...delish!!!).
and some of your meals are carb-heavy...no proteins or fats. balance your protein more throughout the day, maybe 4 ounces of chicken at each meal instead of all veggies. add some olive oil or avocados to your salads, too.
you lifting with all that protein?

LATeagno

Fat doesn't make you fat :] Fat is soooo good for you! PB is a great place to get those calories and fats :] strongly suggest upping your fat intake! Olive oil, avocados, and nuts/seeds are great for it too :] or ground beef. yum!
[/quote]


^^^^^ THIS!!!!!!!!!!!!!!!!!! Stop worrying about fat-- especially healthy fat like peanut butter. It will keep you full, keep your skin supple, and keep your blood sugars in check!

acuratlsd

Yes, I am lifting. I have a home gym.

can anyone suggest any good FATs.... Low Carb meals....

i am a very big guy, big built of frame...

The reason why I don't eat all my calories because protein has 4 calories per gram... I think I should stay around 140grams of protein...

Mommawarrior

I guess I am going to have to start throwing in some peanut butter. Just to get up there.

I love skippy! Creamy but I think its way too much in calories and sugars and FAT

Try Smuckers All Natural no salt added peanut butter. It is just ground peanuts, nothing else. Tastes great. Or try Almond Butter.

Jeff92se

Quick look indicates that you are over on your sodium. But other than that, it looks great.

gp79

http://www.myfitnesspal.com/topics/show/384640-how-does-my-food-journal-for-today-look

Since this thread, it looks like you've brought your calories up but your still deficient in fat.

.8 - 1g protein per lb of body weight
.35 - .4 g fat per lb of body weight
FIll in the rest with carbs

Finding your TDEE is important if you're trying to lose weight.

acuratlsd

http://www.myfitnesspal.com/topics/show/384640-how-does-my-food-journal-for-today-look

Since this thread, it looks like you've brought your calories up but your still deficient in fat.

.8 - 1g protein per lb of body weight
.35 - .4 g fat per lb of body weight
FIll in the rest with carbs

Finding your TDEE is important if you're trying to lose weight.

What is TDEE? if you dont mind me asking...

BigDaddyBRC

The only issue I see would be for water retention. Your sodium intake is high, but not overwhelming.Otherwise looks pretty good.

acuratlsd

The only issue I see would be for water retention. Your sodium intake is high, but not overwhelming.Otherwise looks pretty good.

that is my problem... I intake like 14-18 glasses of water a day...

I guess I just need to find things that is very very low in salt... i'll hunt around.

gp79

Simply put, if you wait until the day of, to figure out what you're going to eat, there's more of a chance of coming to the end of the day and realizing "*kitten*, I have no calories left". Your hungry so what do you do? You stuff your face with something that puts you in a calorie surplus for the day. I have a feeling you try to plan ahead, keep doing it. Plan the entire week out.

Are you living in barracks? Feel free to browse through my diary since 16 October. Everything I've eaten I've made in a hotel room with a microwave, electric skillet, a small fridge / freezer. Here's a list of stuff I usually buy alot of at the grocery store.

Boneless Skinless Chicken Breast
Ground Turkey
Fage 0% (And 2%) Greek Yogurt - the big tubs
Full Fat Cottage Cheese
Deli Meat - Roast Beef / Pastrami / Turkey etc, just try to get the low sodium ones if available.
Bread
Old Fashioned Oats
Frozen Berries (Blueberries, Raspberries, Strawberries)
Frozen Vegetables
Pancake mix
Peanut Butter (lots of it)
Potatoes
Bacon
Eggs
Cinnamon
Milk

Once I have all of this stuff..I sit down and fit it all into my calorie goals.

Get yourself some of those ziplock containers so you have a place to put the food when you prep it.

gp79

http://www.myfitnesspal.com/topics/show/384640-how-does-my-food-journal-for-today-look

Since this thread, it looks like you've brought your calories up but your still deficient in fat.

.8 - 1g protein per lb of body weight
.35 - .4 g fat per lb of body weight
FIll in the rest with carbs

Finding your TDEE is important if you're trying to lose weight.

What is TDEE? if you dont mind me asking...

Google bro, information is out there.

http://www.google.com/#sclient=psy-ab&hl=en&site=&source=hp&q=TDEE&pbx=1&oq=TDEE&aq=f&aqi=g4&aql=&gs_sm=e&gs_upl=1038l1568l0l1830l4l4l0l0l0l0l580l1125l5-2l2l0&bav=on.2,or.r_gc.r_pw.,cf.osb&fp=5ee03872464f82ab&biw=1680&bih=957

gp79

The only issue I see would be for water retention. Your sodium intake is high, but not overwhelming.Otherwise looks pretty good.

that is my problem... I intake like 14-18 glasses of water a day...

I guess I just need to find things that is very very low in salt... i'll hunt around.

Do not get hung up on seeking out low sodium foods. Yes, it's very easy to go over on sodium, but in the bigger picture here you need to be getting your TDEE in order and try to focus on hitting your macros. In time, once you get that down, analyze your diet and try to work out some of the kinks.

chrisdavey

I agree with Sunshine_88 & gp79.

Also, sodium is just fine for somewhere working out and drinking lots of water. (Unless you have some sort of blood pressure issue) It's just demonised around here because of water retention issues but the truth is a drastic change in sodium is what causes water retention.

born4uuuu

hello, My 2 cents

Everyone has there way of how much protein/carbs/fats etc you need to take but really its up to what your body tells you. I', 6'4 247lbs and i consume 219 + an extra 15 every day over 6 meals and my carbs are low at 188 and this is just right for me as i still have energy within reason and im still losing weight but tonning up also. Rule of thumb for very active men is 1.0 to 1.5 grams for every pound of body fat... if your an anabolic animal then you will see peolpe taking 2.0 to 2.5 grams protein per pound of body weight to ensure muslce growth... (dont go this route)

In closing what i just went through was a self check mode and at 240 grams protein a day i had allot of gas so i back it off to 219 and it all settled out and im still losing weight with definition and gain setting in. stronger in the gym also....

you decide and then document it so you can compare later and go over here every few days to make sure your feeling ok etc

acuratlsd

The only issue I see would be for water retention. Your sodium intake is high, but not overwhelming.Otherwise looks pretty good.

that is my problem... I intake like 14-18 glasses of water a day...

I guess I just need to find things that is very very low in salt... i'll hunt around.

Mines 3541. So, I actually burn a pound a day if I burned all my calories I ate for the day but of course that is not healthy because your body will just go into shut down mode if you dont have any fuel.

I love drinking water. Also, I know that it is okay to go a little over the sodium since all the water I drink will flush a few hundred away.

I really want to thanks for all the advice. Going to the store to get some things and hopefully set me on my ways.

Do not get hung up on seeking out low sodium foods. Yes, it's very easy to go over on sodium, but in the bigger picture here you need to be getting your TDEE in order and try to focus on hitting your macros. In time, once you get that down, analyze your diet and try to work out some of the kinks.

Johnny_Castle

Why does your caloric goal keep changing? 1500 is a bit on the low side...the bare minimum should be 1800+

missjoci

I think your protein intake is awesome! I think you are not eating enough calories. I would say 1800 minimum honestly. Don't want to lose that precious muscle right :]

I guess I am going to have to start throwing in some peanut butter. Just to get up there.

I love skippy! Creamy but I think its way too much in calories and sugars and FAT

Adams Peanut butter is amazing. I get the crunchy, but the creamy is good too and you don't have a bunch of added sugar, some don't even have added salt. Don't worry about fat being in your diet, just don't go overboard on any one thing and you should be okay.

missjoci

I think more fat would definitely benefit you as well as using up your calories the best you can. Good job!

gp79

The only issue I see would be for water retention. Your sodium intake is high, but not overwhelming.Otherwise looks pretty good.

that is my problem... I intake like 14-18 glasses of water a day...

I guess I just need to find things that is very very low in salt... i'll hunt around.

Mines 3541. So, I actually burn a pound a day if I burned all my calories I ate for the day but of course that is not healthy because your body will just go into shut down mode if you dont have any fuel.

I love drinking water. Also, I know that it is okay to go a little over the sodium since all the water I drink will flush a few hundred away.

I really want to thanks for all the advice. Going to the store to get some things and hopefully set me on my ways.

Do not get hung up on seeking out low sodium foods. Yes, it's very easy to go over on sodium, but in the bigger picture here you need to be getting your TDEE in order and try to focus on hitting your macros. In time, once you get that down, analyze your diet and try to work out some of the kinks.

I think you jacked up using the quote feature. Are you saying your TDEE is 3541? You said you are 5'9" and 240 lbs? Before you go off the deep end and start having fun eating all that food. Can you share with us how active you are? What type of activity do you do during the day as well as how frequent and type of workouts you do. I'd hate to see you go the opposite direction because your math was off.

Cathleenr

http://www.myfitnesspal.com/topics/show/384640-how-does-my-food-journal-for-today-look

Since this thread, it looks like you've brought your calories up but your still deficient in fat.

.8 - 1g protein per lb of body weight
.35 - .4 g fat per lb of body weight
FIll in the rest with carbs

Finding your TDEE is important if you're trying to lose weight.

What is TDEE? if you dont mind me asking...

Google bro, information is out there.

http://www.google.com/#sclient=psy-ab&hl=en&site=&source=hp&q=TDEE&pbx=1&oq=TDEE&aq=f&aqi=g4&aql=&gs_sm=e&gs_upl=1038l1568l0l1830l4l4l0l0l0l0l580l1125l5-2l2l0&bav=on.2,or.r_gc.r_pw.,cf.osb&fp=5ee03872464f82ab&biw=1680&bih=957

ah geez. here you go:





Calculating Calories and Macro's

Basic Terminology
1/ BMR (Basal Metabolic Rate): This is the amount of calories you need to consume to maintain your body if you were comatose (base level).
2/ NEAT (Non-Exercise Associated Thermogenesis): The calorie of daily activity that is NOT exercise (eg: washing, walking, talking, shopping, working). ie: INCIDENTAL EXERCISE! It is something that everyone has a good amount of control over & it is the MOST important factor in your energy expenditure. It is what helps keep 'constitutionally lean' people LEAN (they fidget)!
3/ EAT (Exercise Associated Thermogenesis): The calorie requirements associated with planned exercise. Unless someone is doing a whole heap of exercise (eg: two or more hrs training a day) it usually doesn't add a stack of calories to your requirements (30 minutes of 'elliptical training isn't going to do it')
4/ TEF (Thermic effect of feeding): The calorie expenditure associated with eating. REGARDLESS of what myths you have been told - this is NOT dependent on MEAL FREQUENCY. It is a % of TOTAL CALORIES CONSUMED (and 15% of 3 x 600 cal meals is the same as 15% of 6 x 300 cal meals). It varies according to MACRONUTRIENT content and FIBER content. For most mixed diets, it is something around 15%. Protein is higher (up to 25%), carbs are variable (between 5-25%), and fats are low (usually less than 5%). So -> More protein and more carbs and more fiber = HIGHER TEF. More FAT = LOWER TEF.
5/ TEE (Total Energy Expenditure): The total calories you require - and the sum of the above (BMR + NEAT + EAT + TEF).

How much do you need?
There is therefore a multitude of things that impact a persons MAINTENANCE calorie requirements
- Age & sex (males generally need > females for any given age)
- Total weight & lean mass (more lean mass = more needed)
- Physiological status (eg: sick or injured, pregnant, growth and 'enhancement')
- Hormones (eg: thyroid hormone levels, growth hormone levels)
- Exercise level (more activity = more needed)
- Daily activity level (more activity = more needed)
- Diet (that is - macronutrient intake)

In order to calculate your requirements the most accurate measure is via Calorimetry [the measure of 'chemical reactions' in your body & the heat produced by these reactions], either directly (via placing a calorimeter where the heat you produce is measured) or indirectly (eg: HOOD studies where they monitor how much oxygen you use/ carbon dioxide and nitrogen you excrete over a given time). But although accurate they are completely impractical for most people & we mostly rely on pre-set formula t0 calculate our needs.

Estimating Requirements
The simplest method of estimating needs is to base your intake on a standard 'calories per unit of weight (usually kilograms)'. Typically:
- 26 to 30 kcals/kg/day for normal, healthy individuals with sedentary lifestyles doing little physical activity [12.0-14 kcal/pound]
- 31 to 37 kcal/kg/day for those involved in light to moderate activity 3-5 x a week with moderately active lifestyles [14-16 kcal/ pound]
- 38 to 40 kcals/kg/day for those involved in vigorous activity and highly active jobs [16-18 kcal/ pound].

For those involved in HEAVY training (eg: athletes) - the demand is even greater:
- 41 to 50 kcals/kg/day for those involved in moderate to heavy training (for example: 15-20 hrs/ week training) [18.5-22 kcal/ pound]
- 50 or above kcals/kg/day for those involved in heavy to extreme training [> 22 kcal/ pound]

There are then a number of other formula which calculate BMR.
1/ Harris-Benedict formula: Very inaccurate. It was derived from studies on LEAN, YOUNG, ACTIVE males MANY YEARS AGO (1919). Notorious for OVERESTIMATING requirements, especially in the overweight. IF YOU CAN AVOID IT, DON'T USE IT!
MEN: BMR = 66 + [13.7 x weight (kg)] + [5 x height (cm)] - [6.76 x age (years)]
WOMEN: BMR = 655 + [9.6 x weight (kg)] + [1.8 x height (cm)] - [4.7 x age (years)]

2/Mifflin-St Jeor: Developed in the 1990s and more realistic in todays settings. It still doesn't take into consideration the differences as a consequence of high BF%. Thus, once again, it OVERESTIMATES NEEDS, ESPECIALLY IN THE OVERWEIGHT.
MEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] + 5
WOMEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] -161

3/Katch-McArdle:Considered the most accurate formula for those who are relatively lean. Use ONLY if you have a good estimate of your bodyfat %.
BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100

You then multiply these by an 'activity variable' to give TEE. This Activity Factor[/u] is the cost of living and it is BASED ON MORE THAN JUST YOUR TRAINING. It also includes work/lifestyle, sport & a TEF of ~15% (an average mixed diet). Average activity variables are:
1.2 = Sedentary (Little or no exercise + desk job)
1.3-1.4 = Lightly Active (Little daily activity & light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately active daily life & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise or sports 6-7 days a week)
1.9-2.0 = Extremely Active (Hard daily exercise or sports and physical job)

So to convert BMR to a TOTAL requirement: multiply the result of your BMR by the variable you fall into!
How Accurate are they?: Well, although they give rough ball-park figures, they are still 'guesstimations' and most people still OVERESTIMATE activity, UNDERESTIMATE bodyfat & end up eating TOO MUCH. So the aim is to use these as 'rough figures', monitor your weight/ measurements for 2-4 weeks, & IF your weight is stable/ measurements are stable, you have likely found maintenance.

Using the Above to Recalculate Based on Goals
You then need to DECREASE or INCREASE intake based on your goals (eg: lose or gain mass). And instead of using 'generic calorie amounts' (eg: 500 cals/ day), this should be calculated on a % of your maintenance. Why? The effect of a given calorie amount on an individual is going to be markedly different based on their size/ total calorie intake. For example - subtracting 500 cals/ day from a 1500 total intake is 1/3rd of the total cals, where 500 cals/ day from 3000 total intake is only 1/6th of the total. The results will therefore be markedly different on an individuals energy level & weight loss. So generally:
- To ADD weight: ADD 10-20% calories to the total above
- To LOSE weight: SUBTRACT 10-20% calories from the total above
Then monitor your results and adjust as required.


NOTE: IF YOU ARE LESS THAN 18 YRS OF AGE - THESE FORMULA WILL NOT BE ACCURATE!There is an energy cost associated with growth / inefficient movement / high surface area:mass ratio. Look HERE for alternatives.
As a teenager I would also STRONGLY suggest you don't obsess on calories and macros! Eat well, exercise regularly, and have fun while you can!




Macronutrient NeedsOnce you work out calorie needs, you then work out how much of each macronutrient you should aim for. This is one of the areas that is MOST often confused but This should NOT be based on a RATIO of macro intakes. (eg: '30:40:30 or 40:40:20') Your body doesn't CARE what % intake you have. It works based on SUFFICIENT QUANTITY per LEAN MASS or TOTAL MASS. So to try to make it as simple as possible:

1. Protein: Believe it or not - Protein intake is a bit of a controversial issue. In this, the general recommendations given in the 'bodybuilding' area are nearly double the 'standard' recommendations given in the Sports Nutrition Arena.
The GENERAL sports nutrition guideline based on most studies out suggest that in the face of ADEQUATE calories and CARBS then the following protein intakes are sufficient:
STRENGTH training -> 1.2 to 1.6g per KG bodyweight (about .6 / pound)
ENDURANCE training -> 1.4 to 1.8g per KG bodyweight (about .8 / pound)
ADOLESCENT in training -> 1.8 to 2.2g per KG bodyweight (about 1g / pound)
BUT they also acknowledge that protein becomes MORE important in the context of LOWER calorie intakes, or LOWER carb intakes.

Regardless of this, the general 'bodybuilding' guidelines would be as follows:
- If you guess your bodyfat is AVERAGE = 1-1.25g per pound TOTAL weight
- If you KNOW your bodyfat = 1-1.5g per pound LEAN weight

If you are VERY LEAN or on a VERY LOW CALORIE INTAKE then protein should be higher:
- Average bodyfat, lower calorie intake = 1.25-1.5 per pound total mass
- Very lean, lower calorie intake = 1.33-2 per pounds lean mass

If you are VERY OVERWEIGHT, VERY INACTIVE, or on a HIGH calorie diet then you can decrease BELOW the above levels if desired*= ~ 1 x LEAN mass to 0.8-1 x total weight in pounds

Anecdotally, most find the HIGHER protein intake better for satiety, partitioning, and blood sugar control. So UNLESS you are specifically guided to use the GENERAL sports nutrition guidelines, I would suggest the BODYBUILDING values.


2. Fats: Generally speaking, although the body can get away with short periods of very low fat, in the long run your body NEEDS fat to maintain general health, satiety, and sanity. Additionally - any form of high intensity training will benefit from a 'fat buffer' in your diet - which acts to control free radical damage and inflammation. General guides:
Average or lean: 1 - 2g fat/ kg body weight [between 0.45 - 1g total weight/ pounds]
High bodyfat: 1-2g fat/ LEAN weight [between 0.45 - 1g LEAN weight/ pounds]
IF low calorie dieting - you can decrease further, but as a minimum, I would not suggest LESS than about 0.35g/ pound.
Note 1: Total fat intake is NOT the same as 'essential fats' (essential fats are specific TYPES of fats that are INCLUDED in your total fat intake)...


3. Carbs: Important for athletes, HIGHLY ACTIVE individuals, or those trying to GAIN MASS, carbs help with workout intensity, health, & satiety (+ sanity).
For carbs there are no specific 'requirements' for your body so for 'general folk' to calculate your carbs you just calculate it from the calories left over from fats/ protein:
carb calories = Total calorie needs - ([protein grams as above x 4] + [fat grams as above x 9])
carbs in grams = above total/ 4

If you are an athlete - I would actually suggest you CALCULATE a requirement for carbs as a PRIORITY - then go back and calculate protein / fat:
moderately active: 4.5 - 6.5 g/ kg (about 2 - 3g/ pound)
highly active: 6.5 - 9 g/ kg (about 3 - 4g/ pound)

gp79

or a link to bodybuilding.com forum.

I dig your Sheperd.