Can you check my diary?

wholesomejoe
wholesomejoe Posts: 20 Member
in Food and Nutrition
I'd like to get some opinions on my diary.

I'm trying to lose some weight and tone up. I'm 6'1" 205, currently on day 6 of insanity.

here's my diary.

http://www.myfitnesspal.com/food/diary/wholesomejoe

I used to eat fast food all the time, and drink sodas all the time.

Replies

  • khall86790
    khall86790 Posts: 1,100 Member
    I think it looks good and you are eating a lot of healthy foods but your snack calories are REALLY high. Have you considered eating a little more at lunch time/breakfast to reduce how much you snack/the amount of food you eat in a snack?

    Also, 6 cups of water a day isn't enough particularly if you are working out it needs to be more like 10-12 cups per day. This could also explain the snacking.
  • concordancia
    concordancia Posts: 5,320 Member
    I wouldn't worry about snacking, as long as the foods are healthy.

    The only suggestion I really have is to make your own oatmeal, as that prepackaged has a lot of additives. I slice up apples to sweeten mine, or sometimes I use raisins. A few nuts in there would also add to how full you feel.

    Great job!
  • SergeiKay
    SergeiKay Posts: 90 Member
    i would suggest trading up some of the fat calories for protein calories. Going with the generic ratio for protein that seems to be working well for a lot of people, 1g of protein per pound of body weight, bringing protein to about 200g with your weight. And if you know that staying around 2000cals a day makes you lose weight, just keep the total calories the same.

    for example, you can switch pork to lean beef.
  • Confuzzled4ever
    Confuzzled4ever Posts: 2,860 Member
    I think coming from eating fast food to eating like you are now.. you are doing very well. It's all about baby steps and training our mind to think differently about food and make better choices. You are on that path.

    what are your goals with eating? There are a lot of suggestion and changes you can make, but it depends what you are looking for. I, for example, strive to eat clean.. So I woudlnt' eat half of what you do.( I'm currently eating through my pantry so there is some bad stuff still in there, but I'm almost through it. LOL. )

    Are you still hungry after you eat?
    You can't go wrong adding veggies into your day and you can eat a lot for a little calories.
  • wholesomejoe
    wholesomejoe Posts: 20 Member
    Thanks guys. I literally just started so I'm still trying to see exactly what's going to work.

    It's pretty difficult to hit 2000+ calories if your not eating junk. That's the reasoning for the high snacking.. because my other meals haven't been very high calorie.

    My ultimate goal is to either lose weight and tone up (goal weight would be 175 or lower) or maintain my current weight, while producing more muscle in place of the fat. Insanity I'm told is more for toning up and losing weight, vs. building muscle.. so that's the goal I have for now. I know that what you eat is more important than the workouts.. which become pointless if the diet is not there.. but I'm also coming off living off of soda, pizza, fast food, and all sorts of over bad stuff in really big portions. So this is definitely a change. I just don't want to have to back track.
  • wholesomejoe
    wholesomejoe Posts: 20 Member
    I've already gone over what MFP says I should have for sugar intake... all I have eaten is fruit.. and veggies.. today and some peanut butter..
  • jzammetti
    jzammetti Posts: 1,956 Member
    I've already gone over what MFP says I should have for sugar intake... all I have eaten is fruit.. and veggies.. today and some peanut butter..

    Don;t worry about natural sugars unless you have a medical condition that requires you to watch it. It is the processed crap that is so bad for you and as long as it fits in yoru macros, then eat away.

    I think you should up your protein goal by a lot - 1gr per pound of LBM or body weight (I see people do it both ways).
  • WBB55
    WBB55 Posts: 4,131 Member
    It's pretty difficult to hit 2000+ calories if your not eating junk.

    ^^so true^^ I've tried telling this to people before. It's one of the best things I've ever learned about eating.
  • wholesomejoe
    wholesomejoe Posts: 20 Member
    I've already gone over what MFP says I should have for sugar intake... all I have eaten is fruit.. and veggies.. today and some peanut butter..

    Don;t worry about natural sugars unless you have a medical condition that requires you to watch it. It is the processed crap that is so bad for you and as long as it fits in yoru macros, then eat away.

    I think you should up your protein goal by a lot - 1gr per pound of LBM or body weight (I see people do it both ways).

    So I'd need about 200g of protein. I don't see any way to get that without some whey protein.
  • Confuzzled4ever
    Confuzzled4ever Posts: 2,860 Member
    Thanks guys. I literally just started so I'm still trying to see exactly what's going to work.

    It's pretty difficult to hit 2000+ calories if your not eating junk. That's the reasoning for the high snacking.. because my other meals haven't been very high calorie.

    My ultimate goal is to either lose weight and tone up (goal weight would be 175 or lower) or maintain my current weight, while producing more muscle in place of the fat. Insanity I'm told is more for toning up and losing weight, vs. building muscle.. so that's the goal I have for now. I know that what you eat is more important than the workouts.. which become pointless if the diet is not there.. but I'm also coming off living off of soda, pizza, fast food, and all sorts of over bad stuff in really big portions. So this is definitely a change. I just don't want to have to back track.

    It is very hard.. I struggle with 1200 and my goals are higher then that. However.. If you're used to eating a lot add veggies to everything. It wont' add a ton of calories, but you're going to feel full. There is nothing wrong with healthy snacking. This is how I eat. My diary is open if you want to look. I'm not perfect, but I eat pretty healthy.

    I suggest the following:
    ~ Learn to cook and make the time to cook
    ~Shop the permiter of the grocery stores, with the exception of the frozen veggie aisle.
    ~If you want something that isnt' really healthy don't deprive yourself, just eat a small portion or make your own homemade version possible or sub soemthing healthier for it with a similar taste. (like ice cream.. i mix greek yogurt with banana and chocolate wehy protein powder and freeze it.. might need a little milk or egg next time to make it creamier). If you don't do this you will likely cave and eat a ton of it instead of a little
    ~ Forgive yourself if you struggle and fall off the wagon one day. Just get back up on it.
    ~ Plan your day ahead of time whenever possible. You can adjust it for changes, but it really does help you reach your ggoals when you know ahead of time what you need to eat to reach them.
    ~The more natural or whole and fresh teh food is, the better it is for you.
    ~ Nuts are your friend
  • jzammetti
    jzammetti Posts: 1,956 Member

    So I'd need about 200g of protein. I don't see any way to get that without some whey protein.

    Short of eating chicken/beef/turkey at every meal - yes. I do a protein shake a day (24g of protein, 120cals, Optimum Nutrition brand - extreme milk choco flavor is delicious!)

    also, greek yogurt, cottage cheese are also very high in protein and good with the calories. you might also want to check some of your entries...one day you had this :

    George Foreman Grilled - Chicken Breast, 10 oz but it said the calories for that were only 97. (unless you didnt eat 10oz, and only ate like 3 then the calories are correct).

    I also eat protein shakes - isopure low carb whey protein isolate. 50g of protein per 2 scoops and maybe 5g carb. Plus I add peanut butter of fruit all for about 300 calories
  • SergeiKay
    SergeiKay Posts: 90 Member
    So I'd need about 200g of protein. I don't see any way to get that without some whey protein.

    Protein powders (not necessarily just whey, there are egg, beef, oats, peas, soy, etc, but whey has a superior aminos composition) are definitely an easy way out.
    As said before, bumping up lean meat is an option. Then there are egg whites, low fat/ fat free cheeses and cottage cheese, milk (1:1 carbs to protein though), beans, tofu, etc.
  • wholesomejoe
    wholesomejoe Posts: 20 Member
    so if i am correct...

    I should be intaking 3000 calories a day with Insanity. to get a 500 calorie deficit.

    Does that sound right?
  • OnionMomma
    OnionMomma Posts: 938 Member
    I've already gone over what MFP says I should have for sugar intake... all I have eaten is fruit.. and veggies.. today and some peanut butter..

    I wouldn't worry about sugar intake if it's all coming from fruit.

    I asked my primary care DR about that and that's what he told me so I'm sticking to it. :happy:
  • LeanButNotMean44
    LeanButNotMean44 Posts: 852 Member
    Too many processed foods and sugar. Deep six the OJ or dilute it with water so you can avoid that sugar. Canned corn? If you cannot get fresh, go for the frozen stuff, but stay away from any food that comes out of a can. Go with natural peanut butter; it doesn't have any added sugar like the other stuff.
    As has already been mentioned, nuts (in moderation), cottage cheese, yogurt (watch the sugar in that, too) are your friends. :smile:
  • wholesomejoe
    wholesomejoe Posts: 20 Member
    Man, this trying to stay healthy gets expensive especially when you have to buy for 3.
  • Griffin220x
    Griffin220x Posts: 399
    Way too much sugar, too many processed foods. Not enough protein, fat is about right, imo too many carbs at once (that's just me and it depends on your goals). I would cut out orange juice and drink water and have an actually orange occasionally, they're yummy.
  • wholesomejoe
    wholesomejoe Posts: 20 Member
    This is becoming alot more of a job than I thought it would be. Here I was thinking I was doing better. I've got to feed 3 people, and all of this healthy stuff is like 3x as expensive as the non healthy versions of it. I don't get how "fresh" veggies cost MORE, since they don't have to do anything to them. I've got to find a less expensive way to do this or I'm gonna go broke before I lose any weight.
  • Microfiber
    Microfiber Posts: 956 Member
    This is becoming alot more of a job than I thought it would be. Here I was thinking I was doing better. I've got to feed 3 people, and all of this healthy stuff is like 3x as expensive as the non healthy versions of it. I don't get how "fresh" veggies cost MORE, since they don't have to do anything to them. I've got to find a less expensive way to do this or I'm gonna go broke before I lose any weight.

    There's got to be stuff that all 3 of you can eat.

Categories