check my dairy

liftandcycle

******im not trying to be rude, but if you eat junk food your opinion doesnt matter to me, I need the opinion of people who eat clean and arent just trying to lose weight but actually get healthier*******


My goal is to lose fat, please check my dairy and tell me where I can improve, am I eating too many carbs, too much protein, etc... thank you. any help will be appreciated..

rcramer7

Your diary is either incomplete or you don't eat enough

liftandcycle

I consume between 1400 - 1800 a day... depending on how I feel...

cmriverside

Age, Gender, Weight, how much do you need to lose? What is your activity level? Your Diary looks okay, so there is some other data input error if you are not able to lose weight.

Jessica1274

Do you feel like you aren't reaching your goals as is?

nrvo

It doesn't look like you eat a whole lot of dairy.....

liftandcycle

I'm 5'6
CW: 185 lb
GW: 125lb
female 21 yrs old and do p90x

well I am reaching my goals, my body is changing drastically right before my eyes.. but I want to have the best diet I can to get better results... to be healthier... b/c my goal is to build muscle after Im done losing fat, so when I reach my goal weight I can be at a really good starting point to gain muscle. I dont wanna be skinny fat when I get to 125lb...

rcramer7

Your diary is either incomplete or you don't eat enough

I feel stupid! I was looking at today. I didn't page back. That was the first time I looked at a diary. I don't use them. Sorry!

I'll look at it now:)

I can't help you. It's looks better than mine and I'm happy with what I do. Sorry!

Jessica1274

The only thing that jumped out to me was that you eat a lot of the same food throughout the day. Maybe a little more variety, so you don't burn out?

Maybe someone who has been at it longer can give you a better critique.

UponThisRock

A moderate amount of junk food can be fit into an overall healthy diet.

tiamaria3

A moderate amount of junk food can be fit into an overall healthy diet.

:bigsmile:

LovingCruz

Have you checked your sodium intake? I don't see it there so add sodium and see how much you are bringing in daily.

myak623

Everything actually looks good. You are tracking the right macros, carb/pro/fat. Not really necessary to track too much else. As far as variety, that's up to you. If you are comfortable with the same things and they are meeting calories and macros, then go for it. Healthy fats are little low. You could get in a little more if you wanted. Some other high protein/healthy fat foods to consider would be eggs, turkey, beef, etc.

Don't stress on the junk food. If you want a little snack and it fits in your day, don't be scared to treat yourself.

OkieinMinny

It doesn't look like you eat a whole lot of dairy.....

^^ This....

marie_2454

It looks like you're eating pretty clean and healthy, but you're not eating hardly any fruits or veggies. That's really my only suggestion, other than that, it looks great, IMO.

rrrbecca11

Looks good to me. More protein - way more - than I eat, but to each her own needs. Other than that, I'd say you are doing fine.

Carry on.

Well, also....water?

Lane1012

I'm 5'6
CW: 185 lb
GW: 125lb
female 21 yrs old and do p90x

well I am reaching my goals, my body is changing drastically right before my eyes.. but I want to have the best diet I can to get better results... to be healthier... b/c my goal is to build muscle after Im done losing fat, so when I reach my goal weight I can be at a really good starting point to gain muscle. I dont wanna be skinny fat when I get to 125lb...

You aren't eating enough. Depending on the intensity of your workouts you'll be using 400-600 cals per workout. Based on your H/W you probably should be at 1600 cals at least just for your BMR. Try this out.

http://www.fitnessfrog.com/calculators/tdee-calculator.html

edit - I plugged in your numbers and your TDEE with a 6-7day workout routine is about 2873 Cals. The way I understand TDEE is that you'd then take 2873x7 days a week = 20111 cals per week. If you want to lose 2 pounds a week you sutract 7000 from that (3500 per pound). Then take that number and divide it by 7 again to get your daily caloric intake. So your daily TDEE would be 1873 to lose 2 pounds a week assuming you are following the P90X routine. Sooo I'd kick up the cals just a little bit, but that's just my opinion.

feyapl

I think your calories might be a bit low. I'm 5'6, 27 years old, and I started off at 185. I now weigh 151 (aiming for somewhere around 135-140), but I plateaued for a looooooooooooooooong time around 168 pounds and MFP had me at 1376 calories a day. I changed my macros around, upped the proteins, lowered the carbs a bit, and increased my calories to 1500 (if I do not work out). If I do work out, I eat most of them back (not all, allowing for HRM errors, etc).

Something to keep in mind is every body works differently, so what worked for me might not work for you! ^_^

crdav13

So I'm 5'7, 140 lbs with a goal weight of somewhere between 125-130. I went to a nutritionist and this was some of her advice - protein at least 90-100 grams, fiber at least 25 grams, and fat - no more then 40. I was eating peanut butter and english muffins for breakfast and she actually said peanut butter is ok, but not the best option since its a lot of fat in relation to the protein. Just some tips I've received. I followed this advice last week and lost 1.5 lbs, this week is my TOM so my weight is kinda all over the place.

americaistoxic

I would suggest more fruits and veggies, but that's just my opinion. If you added about 300-400 calories of f&v I think it could be beneficial to you.

becoming_a_new_me

I'm 5'6
CW: 185 lb
GW: 125lb
female 21 yrs old and do p90x

well I am reaching my goals, my body is changing drastically right before my eyes.. but I want to have the best diet I can to get better results... to be healthier... b/c my goal is to build muscle after Im done losing fat, so when I reach my goal weight I can be at a really good starting point to gain muscle. I dont wanna be skinny fat when I get to 125lb...

Hello,

Most of the time I eat clean, although the past week I "fell off the wagon", but still healthy most of the time. For you, being Moderatetely Active (moderate exercise/sports 3-5 days/week), your Basal Metabolic Rate (BMR) including your total daily energy expenditure (TDEE) is 2590.44 calories per day. One pound = 3500 calories (500 per day), so depending on your goals on weight loss per week, you would cut out anywhere from 500-1000 per day. That being said, you should be eating at least 1590-1840 calories per day (without eating back workouts as this is already factored in).

Hope this helps!!

Buckeyt

Considering you are doing P90X it looks pretty good. I know the nutirtion guide suggests 40/40/20 protein/Carbs/fat ratio after the first 30 days and you seem to hit that occasionally.

The women that I know that do P90X have had success eating 1800 total calories. If you have a few workouts where you are feeling a lack of energy, maybe up your carbs a bit but keeping calories the same.

Make sure you're getting a good post workout drink, as suggested in the guide, 4:1 ratio carbs to protein, then some lean protein an hour or so later. I've done 6 rounds of P90X and that's worked for me and my other P90X friends.

I hope you are doing the Classic version of P90X not the LEAN.

Tim

hkatrobos

How long have you been doing P90X? I did that a couple of years ago and for the first cycle your carb intake should only be 1 serving a day (about 35 g). You have to keep in mind that veggies and fruits contain carbs which are probably much easier for your body to process than even whole wheat carbs. If you want the results that P90X promotes.. I would follow the strict diet that is included with the discs. Or, tweak it to fit your own needs! Maybe try substituting your brown rice and whole wheat bread for veggies and lean protein.

ErinBeth7

A moderate amount of junk food can be fit into an overall healthy diet.

Marry me? :flowerforyou: (and bring the junk food)

busywaterbending

you look pretty good, but I'd switch the rice and other empty calorie starches for more nutrient dense veggies like squashes, peppers, spinach....

Also, did you know that any carbs in excess of 15g carbs per meal turns striaght to body fat? It's better to eat small meals through out the day w/ low carbs to not spike the glycemic index (insulin spike). You look pretty good.

Get 50 g protein in the breakfast!!! Switch out your empty calories for nutrient dense ones. Add Mg and silica supplementation. You seem to be dieting well. Happy and Healthy training!

angraham2

Track your sodium and fiber, eat more variety when it comes to your fruits and veggies. Are you drinking your water? Change up your workout, try something new. Your body will get into a rut, and decide that what your doing now is normal. You have to keep it confused. I would suggest that you take a multivitimin if you don't already, you seem like you would be missing a few key nutrients.

liftandcycle

Thank you all so much for your responces. I will try to eat more veggies and fruits... i love fruit but try to keep it low.. one serving per day.. b/c of the sugar... the reason why I eat all this rice.. its cuz I absolutelly love it.. my diet is super repetitive.. but I love it.. I love the mixture of rice tomatoe and chicken.. :P other than that, I think I will replace my brown rice with other foods.. thanx!

Acg67

you look pretty good, but I'd switch the rice and other empty calorie starches for more nutrient dense veggies like squashes, peppers, spinach....

Also, did you know that any carbs in excess of 15g carbs per meal turns striaght to body fat? It's better to eat small meals through out the day w/ low carbs to not spike the glycemic index (insulin spike). You look pretty good.

Get 50 g protein in the breakfast!!! Switch out your empty calories for nutrient dense ones. Add Mg and silica supplementation. You seem to be dieting well. Happy and Healthy training!

if your advice is to avoid insulin spikes, why would you then suggest her eating 50g of protein for breakfast? You do know protein is insulinogenic, right?

katiew00t

I would definitely add more variety, and more fruits and veggies. and you need to be getting calcium from somewhere, whether it is a dairy source or non-dairy source (soy products, almond products, etc..)

ihateroses

I think your diary looks great as far as choices go. Maybe more leafy greens and switch up the chicken with fish every once in a while?

Cr357

Everything actually looks good. You are tracking the right macros, carb/pro/fat. Not really necessary to track too much else. As far as variety, that's up to you. If you are comfortable with the same things and they are meeting calories and macros, then go for it. Healthy fats are little low. You could get in a little more if you wanted. Some other high protein/healthy fat foods to consider would be eggs, turkey, beef, etc.

Don't stress on the junk food. If you want a little snack and it fits in your day, don't be scared to treat yourself.

^^^ spot on