Constructive criticism on my food diaries please!

swilk627

I think I have it set to public so that everyone can see them....

Yes, I have a goal to lose 20-30 pounds. I started at 150 and I'm currently at 147.4 two weeks in. However, I have a bigger goal to be smaller (lean muscle)......and an even bigger goal to just be healthier.

MFP currently tells me to eat 1200 calories a day which is too little for me. I feel better when I'm eating about 1350.

I guess I just want feedback on my food choices and how I can do better or what I can change. I should have a disclaimer ---- Sunday evenings are my cheat meals and I haven't been exercising on Sundays.

TeresaC79

Every thing looks good. I'm not seeing the recommended servings of daily fresh fruits and veggies though.

swilk627

I suppose more fruits and veggies are never a bad thing. I do have a hard time eating enough fruit. However, today, I'm certain I got in enough of both with the smoothie I had for dinner.

usafbeach

Hi Swilk,

I think your diary looks pretty good. You get a good amount of protein, particularly on days you work out. I see that MFP is constantly indicating you are over on your protein consumption and under on your carbs... you can set your macronutrient goals as percentages if you're aiming for a slightly higher mix of protein vs. carbs if that's what you're going for. (I have mine set for 50% carbs, 30% protein and 20% fat).

WandaMM1

Definitely don't eat less than 1,200 calories and if you exercise, you get to eat more! You seem to make good food choices. I'm not sure how tall you are but 127 might be on the low side for a target weight; especially if you "lean out".

issyfit

I'm wondering where the carbs are for your 9 fruit smoothie. If you've found a fruit smoothie without carbs I would love the recipe.

Sublog

I think I have it set to public so that everyone can see them....

Yes, I have a goal to lose 20-30 pounds. I started at 150 and I'm currently at 147.4 two weeks in. However, I have a bigger goal to be smaller (lean muscle)......and an even bigger goal to just be healthier.

MFP currently tells me to eat 1200 calories a day which is too little for me. I feel better when I'm eating about 1350.

I guess I just want feedback on my food choices and how I can do better or what I can change. I should have a disclaimer ---- Sunday evenings are my cheat meals and I haven't been exercising on Sundays.

Born and rasied in Antioch TN.. LOL

With that being said, your protein is way too low! Aim for 75-100 minimally with 120 being the max.

chrisdavey

I think I have it set to public so that everyone can see them....

Yes, I have a goal to lose 20-30 pounds. I started at 150 and I'm currently at 147.4 two weeks in. However, I have a bigger goal to be smaller (lean muscle)......and an even bigger goal to just be healthier.

MFP currently tells me to eat 1200 calories a day which is too little for me. I feel better when I'm eating about 1350.

I guess I just want feedback on my food choices and how I can do better or what I can change. I should have a disclaimer ---- Sunday evenings are my cheat meals and I haven't been exercising on Sundays.

Born and rasied in Antioch TN.. LOL

With that being said, your protein is way too low! Aim for 75-100 minimally with 120 being the max.

agreed.

Couldn't see any resistance training in your diary? Going to be hard to build any muscle without that!

If you are going to have a cheat day, I would actually make it not on a rest day ie. do some strength training on Sunday & have you're rest day on Monday.

swilk627

Thanks for the advice!

I am aiming for higher protein. I'm also phasing out grains.

For the smoothie --- I just put in the calories, I didn't jot down the other specifics. The ingredients were green tea, coconut milk, frozen yogurt, spinach, barley grains, mangoes, blueberries.

I do strength exercises as part of the 30 Day Shred and I like the rowing machine at the gym. Is that the same as resistance training?

I will start doing cheat day and rest day on different days. I actually may cut out my cheat meal altogether. The past two Sunday evenings I've felt gross afterwards! I do eat a serving (I measure) of ice cream on Sunday nights as a treat.

I'm 5'2" and carry the bulk of my weight in my thighs and stomach. I have an 18 month old and honestly never lost all the baby weight. I never tried because I was breastfeeding. Then, when I started to wean, my thyroid went out of control. So between weaning (two weeks ago) and my thyroid, I gained more weight. My thyroid is finally under control though.

chrisdavey

See this thread for all the resistance training info you will ever need

https://www.myfitnesspal.com/topics/show/328354-women-strength-training-for-real?error_user_id=991269&error_username=chrisdavey

Good blog here
http://www.myfitnesspal.com/blog/stroutman81/view/resistance-training-foundation-19725


No need to but out grains if you like them unless you're celiac.

I don't really believe in cheat days as such as I do IIFYM style dieting so I can fit whatever I want into my cal/macro goals anyway but there are many psychological benefits of a cheat meal.
http://forum.bodybuilding.com/showthread.php?t=133634471

msespresso

I'm starting over again here, so still trying to bring all my head knowledge into my own habits, but a couple things that have worked for me in the past that you could try:

Smaller meals more often- 1200 calories for me often looks like four 200 calorie 'snacks' (usually breakfast, snack, lunch, snack) and a 400 calorie 'meal' (approx.). You can add in another snack or increase some of them to about 300 calories if you're earning more with exercise.

Cut out processed foods- things like pudding cups, deli meat, frozen meals... and replace with real food. basically, clean eating. It takes more work, but you'll be amazed how much better it makes you feel! (My goal is clean eating 80% of the time)

msespresso

Hi Swilk,

I think your diary looks pretty good. You get a good amount of protein, particularly on days you work out. I see that MFP is constantly indicating you are over on your protein consumption and under on your carbs... you can set your macronutrient goals as percentages if you're aiming for a slightly higher mix of protein vs. carbs if that's what you're going for. (I have mine set for 50% carbs, 30% protein and 20% fat).

Slight hijack here... how do you change those settings to percentages? I've been looking and just can't find it...

issyfit

You can customize your settings by percentages--here's the path: food--settings--goals--change--custom.

vs1023

It looks ok but too much processed food for my liking. (ie i dont eat procesed foods much) Do you eat meat? I see no chicken, beef, pork, fish and good fats like avocado, coconut, nuts and more fruits and veggies.

swilk627

It looks ok but too much processed food for my liking. (ie i dont eat procesed foods much) Do you eat meat? I see no chicken, beef, pork, fish and good fats like avocado, coconut, nuts and more fruits and veggies.

Yes, I eat meat --- I guess y'all aren't privy to things like my recipes. For example, my fajitas the other night had about 6-8 oz of chicken in it, plus 1/2 an onion and 1/2 a green pepper.

Yesterday I had carrots, almonds and a smoothie containing lots of fruits and veggies.

I love pork, but cannot digest it well so I don't eat it. I don't eat a lot of fish.

I am slowly eating less processed foods. I did not grow up eating very healthy so this is a whole new ballgame for me! I'm taking baby steps so that I know I"m making changes that I can keep up, you know? I feel if I changed everything all at once I would get tired of it or overwhelmed and quit. A couple of the big changes I've made over the past few weeks are that I'm completely quit sodas and I've almost quit artificial sweeteners. In fact, as soon as I eat through the last round of Yoplait that I bought, I'll be done with artificial sweeteners for sure.

cydonian

If I had to make a criticism (your diary looks decent), you're not eating enough vegetables. I also would cut out the Yoplait 2x per day; they have a lot of processed sugar. In order to get your required fruits which you're also a bit lacking on, try plain yogurt (regular or greek, greek has more protein which you're lacking a little as well) mixed with fresh fruit.

swilk627

If I had to make a criticism (your diary looks decent), you're not eating enough vegetables. I also would cut out the Yoplait 2x per day; they have a lot of processed sugar. In order to get your required fruits which you're also a bit lacking on, try plain yogurt (regular or greek, greek has more protein which you're lacking a little as well) mixed with fresh fruit.

Great advice. I've only learned to like Greek yogurt this past week. Like I said - as soon I eat through the Yoplait I already have, I won't buy anymore. I will definitely be eating Greek instead. I will mix in fruits.