Public Food Diary - Help/Feedback?

adamb83

I just made my diary public for the first time and I would love some feedback.

I'm a vegetarian and my typical workout schedule is as follows:

Mon: 30 mins strength: Chest, Shoulders, Arms, Quads, Core
Tue: 30 mins strength: Back, Biceps, Glutes, Hamstrings, Core
Wed: 30 mins cardio.
Thu: 30 mins strength: Chest, Shoulders, Arms, Quads, Core
Fri: 30 mins strength: Back, Biceps, Glutes, Hamstrings, Core
Sat: 60 mins cardio
Sun: Rest

I'm looking for thoughts/feedback/suggestions about total calorie goal + protien, carbs, fiber, etc.... as well as how I break down my eating by meal (what I eat when - how much I eat when, etc.). And if my nutrition seems appropriate with my workout schedule/calorie burn.

Age: 29
Height: 5'4"
Weight: 181
Goal Weight: 140

I've lost about 75 pounds since May 2011 (11 months) but lately I haven't been seeing much movement on the scale. I HAVE been noticing a loss in inches - clothes sizes have dropped and I do think I've been building muscle, but my goal is still 40 pounds away, and I want to make sure I can get there!

Opening up to the public is a scary thing - be nice! And thanks for your help!

adamb83

Bump for feedback.

JoJo_fat2fab

bump

adamb83

Guess I'm an impossible case... Lol

rextcat

looks fine to me, you just hit a platue...

Fat_2_Fit_Mommy

Bump sorry I'm no help lol in just curious as well. I hope someone comes up a good answer.

CharityEaton

More protein. 1gram per pound of your goal weight!
Plateaus suck so just hang in there. It might be time to switch up your workout routine and try something new!
Plateaus are GOOD though...gives your baody a chance to recoop from all the changes you are putting it through. As long as you don't creep up and you are losing inches you are right on track!

Numptcakes

I second more protein!

seebeachrun

I personally think your carbs are a bit high but I commend you for doing somewhat well on protein since you're eating a vegetarian diet. Definitely need to increase protein with all of the weightlifting you're doing. Just add a protein shake and cut back on the carbs for the calorie exchange. Maybe a 30 day shred would kickstart some more weightloss?

dcgonz

I just made my diary public for the first time and I would love some feedback.

I'm a vegetarian and my typical workout schedule is as follows:

Mon: 30 mins strength: Chest, Shoulders, Arms, Quads, Core
Tue: 30 mins strength: Back, Biceps, Glutes, Hamstrings, Core
Wed: 30 mins cardio.
Thu: 30 mins strength: Chest, Shoulders, Arms, Quads, Core
Fri: 30 mins strength: Back, Biceps, Glutes, Hamstrings, Core
Sat: 60 mins cardio
Sun: Rest

I'm looking for thoughts/feedback/suggestions about total calorie goal + protien, carbs, fiber, etc.... as well as how I break down my eating by meal (what I eat when - how much I eat when, etc.). And if my nutrition seems appropriate with my workout schedule/calorie burn.

Age: 29
Height: 5'4"
Weight: 181
Goal Weight: 140

I've lost about 75 pounds since May 2011 (11 months) but lately I haven't been seeing much movement on the scale. I HAVE been noticing a loss in inches - clothes sizes have dropped and I do think I've been building muscle, but my goal is still 40 pounds away, and I want to make sure I can get there!

Opening up to the public is a scary thing - be nice! And thanks for your help!

I agree with other posters here. You need way more protein and much less carbs especially since your workout routine seems to be focused on building muscle and less cardio. Also, try to avoid processed foods, "sugar/fat free" items, go with more natural foods. Get away from boxed/packaged foods.

Edit: I also would track sugar as well and not worry about fiber.

CharityEaton

I just tried a really low fat low carb mega high protein plan for a few weeks and it helped me drop a few pounds pretty quick.

One thing you have to remember is that your body is super smart and adjusts to change very quickly so you have to switch things up to keep it guessing. Also, the more weight you lose the less calories you will burn. Are you using a heartrate monitor to track your calorie burns or using MFP's numbers????
There can be a significant diference in YOUR numbers versus the MFP numbers and this will cause you to eat more than you should(this is why I do NOT believe in eating back exercise calories)

simplyeater

You seem to consistently run pretty high on sodium. I don't think that's doing you any favors. Try cutting out some of the processed snacks (granola bars and the like) and switch for fresh fruit. Then try staying under your sodium for a week and see how that works for you. Just a suggestion from one overweight vegetarian to another

CharityEaton

yup, carbs were bit high too BUT fruit will throw you off on that and I don't believe in telling people to cut fruit! I say the more natural food you eat the better so fresh fruit and veggies are fine by me even if they make you go over on carbs or sugar.

princessruthiebelle

i dont feel im the right person to help...

seems good, but agree with the sodium is high alot...are you getting enough fresh fruit AND veggies?? your breakfast is quite high in soduim n the processed stuff will be..


try spicing it all up and eating alot of different things se if that gets you going??

perhaps try varying exercise too, to get you out of the plateau you seem to be in??

i may be telling you all the wrong things but shaking it up seems to be a good best for when your stuck??

skywa

looks like you could use some more protein. try to balance out your carb and protein intake during your main meals. for example, if your eating 30 g of carbs during breakfast, make sure your eating 30 g of protein as well.

you may need to suppliment your diet. xP
whey/soy/hemp/rice/egg protein are all vegetarian friendly choices.

SuffolkSally

I agree with other posters - not enough protein, and quite a lot of processed foods whcih you could maybe swap for more nutritious meals

adamb83

Okay....

So I somehow need to cut carbs (this has been a struggle)

And I definitely need to work on lowering sodium (I focused on +Protein -Sodium today and think I did pretty well...)

And I still need to add protein. I concentrated heavily today on high protein and still only got to about 90g of the 130-140 that I need, so I don't think there's anyway to get there except by adding some kind of protein powder/shake to my diet.

adamb83

I personally think your carbs are a bit high but I commend you for doing somewhat well on protein since you're eating a vegetarian diet. Definitely need to increase protein with all of the weightlifting you're doing. Just add a protein shake and cut back on the carbs for the calorie exchange. Maybe a 30 day shred would kickstart some more weightloss?

I'm doing Jillian Michaels Body Revolution right now, which is actually why I've cut back on my cardio (trying to follow the program exactly). I'll definitely try to work on curbing the carbs and eating more protein... might have to add that shake, though.. I don't see any other way. I ate a TON of protein today and still am about 30-40 grams away from what I need. I'm FULL. If I eat anymore, I'll explode! Lol

adamb83

I just made my diary public for the first time and I would love some feedback.

I'm a vegetarian and my typical workout schedule is as follows:

Mon: 30 mins strength: Chest, Shoulders, Arms, Quads, Core
Tue: 30 mins strength: Back, Biceps, Glutes, Hamstrings, Core
Wed: 30 mins cardio.
Thu: 30 mins strength: Chest, Shoulders, Arms, Quads, Core
Fri: 30 mins strength: Back, Biceps, Glutes, Hamstrings, Core
Sat: 60 mins cardio
Sun: Rest

I'm looking for thoughts/feedback/suggestions about total calorie goal + protien, carbs, fiber, etc.... as well as how I break down my eating by meal (what I eat when - how much I eat when, etc.). And if my nutrition seems appropriate with my workout schedule/calorie burn.

Age: 29
Height: 5'4"
Weight: 181
Goal Weight: 140

I've lost about 75 pounds since May 2011 (11 months) but lately I haven't been seeing much movement on the scale. I HAVE been noticing a loss in inches - clothes sizes have dropped and I do think I've been building muscle, but my goal is still 40 pounds away, and I want to make sure I can get there!

Opening up to the public is a scary thing - be nice! And thanks for your help!

I agree with other posters here. You need way more protein and much less carbs especially since your workout routine seems to be focused on building muscle and less cardio. Also, try to avoid processed foods, "sugar/fat free" items, go with more natural foods. Get away from boxed/packaged foods.

Edit: I also would track sugar as well and not worry about fiber.

I was tracking sugar but replaced it with fiber because I've been told that I need high fiber if I'm eating high protein. lol

adamb83

I just tried a really low fat low carb mega high protein plan for a few weeks and it helped me drop a few pounds pretty quick.

One thing you have to remember is that your body is super smart and adjusts to change very quickly so you have to switch things up to keep it guessing. Also, the more weight you lose the less calories you will burn. Are you using a heartrate monitor to track your calorie burns or using MFP's numbers????
There can be a significant diference in YOUR numbers versus the MFP numbers and this will cause you to eat more than you should(this is why I do NOT believe in eating back exercise calories)

Yep - I use a heart rate monitor and I usually cut a % from that (based on what I would have burned while at rest anyway).

adamb83

Was asked to include this as well:

TDEE 2804
BRM 1809

dcgonz

[[/quote]

I was tracking sugar but replaced it with fiber because I've been told that I need high fiber if I'm eating high protein. lol
[/quote]

Yes, but your not eating high protiein If you eat plenty of granola, fruits and veggies your fiber will be fine!

adamb83

[

I was tracking sugar but replaced it with fiber because I've been told that I need high fiber if I'm eating high protein. lol
[/quote]

Yes, but your not eating high protiein If you eat plenty of granola, fruits and veggies your fiber will be fine!
[/quote]

I'm TRYING to eat high protein! Lol Eesh.

doubglass

You are low on protein. Often a problem with vegetarians. Get a good rice maker and a wok. You can do stir fries and omlettes quickly in the wok and do both beans and brown rice in the rice maker. They are also good for cooking whole grain cereals (steel cut oats--very different from oatmeal), cracked wheat, kasha etc. I'd start experimenting with tofu. I find most of the fake stuff --veggie corn dogs, and burgers unpalatable. But I'm not a vegetarian. However, if I were i'd do lots of eggs, nuts, avocados and legumes. I wouldn't mess with fake stuff--probably high in salt anyway.

pstaceyca

Agreed...more protein less sodium.

amyindm

Quinoa too! It's a great grain that also has protein. I have a terrible time getting my protein goal and I'm not even a vegetarian! If you can manage it, a protein shake, especially after your lifting workouts, is a really easy solution. It's really the only way I can get a really fast 30g or so of protein in me. I don't love the idea since I'd much rather eat whole foods but I try to do it some. You received what I think is really good advice. More protein, more whole foods. When you fixate on what you need to get into your diet you might find that you don't have room for the other stuff

Beans are helpful for getting some protein too... I know it gets old to do beans as a vegetarian but it works pretty well.

sullykat

I'm going to recommend that you don't count your workout calories into your food intake. Adding extra calories seems counter productive (that is just my opinion though). This part is true though, the workouts and calorie counts for the excercize on here are just a basic guideline. So, you may burn more calories going for a run than I would because you are taller, weigh more, and are a man, but the calorie count is exactly the same for both of us.

adamb83

Quinoa too! It's a great grain that also has protein. I have a terrible time getting my protein goal and I'm not even a vegetarian! If you can manage it, a protein shake, especially after your lifting workouts, is a really easy solution. It's really the only way I can get a really fast 30g or so of protein in me. I don't love the idea since I'd much rather eat whole foods but I try to do it some. You received what I think is really good advice. More protein, more whole foods. When you fixate on what you need to get into your diet you might find that you don't have room for the other stuff

Beans are helpful for getting some protein too... I know it gets old to do beans as a vegetarian but it works pretty well.

I love Quinoa and it is a great source of protein - but isn't it also loaded with carbs??

amyindm

yup it has carbs too... but it's a complex carb and good for you.