Analyze My Weekly Nutrition

calvenkc
calvenkc Posts: 2
in Food and Nutrition
Anyone out there willing to analyze my daily nutritional intake? Here is some information - looking to improve diet always. Any suggestions would help!

GOALS: Looking to get single digit body fat % (look better naked)... but above all else strength gains.

185lb Male 27 Years Old 14-15% Bodyfat Currently

3x Fully Body Lifts Weekly - 1x Core day per week

Average Daily Intake (based on 3 months data)

Daily Calories 2750

Total Fat 73g (natty peanut butter and mixed nuts account for a lot of this, extra virgin olive oil and fish oil)
Saturated 15g
Polyunsat 8g
Monounsat 14g

Cholestorol 229mg (heart disease runs in family, is this high?)
Sodium 3274mg
Potassium 2363mg (is this too low)
Carbs 337g
Dietary Fiber 42g
Sugar 66g (no soda, just sugar from protein drinks, banana, blueberry, strawberry, apple)

Protein 182g

PERCENTAGES: 49 CARBS / 24% FAT / 27% PROTEIN (according to mfp iphone app)

Replies

  • n0ob
    n0ob Posts: 2,390 Member
    sounds decent.

    I take it your supplementing protein with that low cholesterol number (which is irrelevant, don't fret over that).

    You probably eat more potassium than what it's giving you.

    I take it you don't eat a lot of fruit with the sugar intake, again not a concern.
  • calvenkc
    calvenkc Posts: 2
    Cholesterol worries me n0ob....watching my dad have a heart attack is something I don't want my kids to see. (not until they are older hopefully :) and I have lived a full life) I will do anything and eat anything to prevent this from happening.

    Trying to look for high protein/low cholesterol shakes...found a few already.

    I try to eat strawberry/blueberry/rasberries and apples. most of the time these are mixed into a shake.


    I have already began eating fish in place of other meats. When I do eat meat its turkey or chicken only - no red meats. No fast food PERIOD . Clean eating majority- occasionally a slice of pizza and a few beers on the weekend.

    Any changes that need to be made based on these numbers? Looking to improve in 2013.

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