Can someone check my diary
ambzdee94
Posts: 59 Member
Hi ,
Can someone check my diary for yesterday.. im am new to this i have had some help in previous posts, im not sure i understand what the Net Means.
I am trying to loose weight so any advice on how my diet/exercise looks will be great only started yesterday
Thanks.
Can someone check my diary for yesterday.. im am new to this i have had some help in previous posts, im not sure i understand what the Net Means.
I am trying to loose weight so any advice on how my diet/exercise looks will be great only started yesterday
Thanks.
0
Replies
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You have to be friends with someone first before they can view your food diary. And you have to open your diary for others to view.((settings, at top of page). Net calorie intake is the total amount of calories consumed minus the calories you entered for exercise. Al0
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My diary is already set for anyone to view it its open to the public0
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more protein, and eat your exercise calories back.0
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more protein, and eat your exercise calories back.
on weekdays i exercise on a night time at 7.30pm- 8.30pm, id normally come in and have a bowl of fruit and some yoghurt but thats still not enough so i dont know what i could eat to eat my exercise calories back??0 -
Try eating more earlier in the day or maybe a protein shake, u can add stuff to it to up the calories/fit ur macros0
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Are you weighing and measuring everything?
You're a couple of calories out on what the Quaker's website says a sachet of original Oats So Simple actually is (a calorie or two is no biggie in the grand scheme of things but it's good practice to be as accurate as possible). Did you make this with water (there's no milk logged).
Weigh the ham, weigh the bread, weigh the butter in your sandwich. Measuring things in tablespoons is really inaccurate because who's to say how heaped your tablespoon was? The packet doesn't give you a calorie count in tablespoons, it's in grams, so weigh and log in grams. I put my butter pot on the scale, zero them, then note down how much the scale goes down by when I take butter out. Yep, you gotta be THAT pedantic!
What exercise are you doing and how are you measuring the calories burned? If you're using the MFP database then beware that it's notoriously inaccurate because it just gives an "average" burn for the "average" person and doesn't take into account how hard you're actually working.
Net calories = calories consumed - calories burned
So if you eat 1500 calories in a day, and burn 200 through exercise, then your net calories is 1300. What is your daily calorie goal?
Edited cos I got my equation the wrong way round, doh!0 -
more protein, and eat your exercise calories back.
on weekdays i exercise on a night time at 7.30pm- 8.30pm, id normally come in and have a bowl of fruit and some yoghurt but thats still not enough so i dont know what i could eat to eat my exercise calories back??
To bulk up the calories try adding in some nuts to your bowl of fruit and yoghurt. Don't be frightened of the relatively high fat content of nuts - it's good fat and ultimately incorporating good fat into the diet helps you lose more! Also I would try to get more protein ( as has already been mentioned) and perhaps a little less carbohydrate.
Can I ask what kind of exercise you do?I recommend heavy lifting and HIIT - a killer combo!
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Are you weighing and measuring everything?
You're a couple of calories out on what the Quaker's website says a sachet of original Oats So Simple actually is (a calorie or two is no biggie in the grand scheme of things but it's good practice to be as accurate as possible). Did you make this with water (there's no milk logged).
Weigh the ham, weigh the bread, weigh the butter in your sandwich. Measuring things in tablespoons is really inaccurate because who's to say how heaped your tablespoon was? The packet doesn't give you a calorie count in tablespoons, it's in grams, so weigh and log in grams. I put my butter pot on the scale, zero them, then note down how much the scale goes down by when I take butter out. Yep, you gotta be THAT pedantic!
What exercise are you doing and how are you measuring the calories burned? If you're using the MFP database then beware that it's notoriously inaccurate because it just gives an "average" burn for the "average" person and doesn't take into account how hard you're actually working.
Net calories = calories consumed - calories burned
So if you eat 1500 calories in a day, and burn 200 through exercise, then your net calories is 1300. What is your daily calorie goal?
Edited cos I got my equation the wrong way round, doh!
Yes i have scales, but im not weighing my bread i have just been using MYF bar code scanner to see how many calories is in one slice ect.
Yes i made my porridge with water & im guilty i forgot to log my milk :explode:
for exercise i am doing High intensity interval training with elements of circuit training 5 out of 7 days of the week.
MYF have given me a calorie goal of 1470calories to lose 1lbs a weeks
i am considering getting a heart rate monitor to accurately count my calories.0 -
more protein, and eat your exercise calories back.
on weekdays i exercise on a night time at 7.30pm- 8.30pm, id normally come in and have a bowl of fruit and some yoghurt but thats still not enough so i dont know what i could eat to eat my exercise calories back??
To bulk up the calories try adding in some nuts to your bowl of fruit and yoghurt. Don't be frightened of the relatively high fat content of nuts - it's good fat and ultimately incorporating good fat into the diet helps you lose more! Also I would try to get more protein ( as has already been mentioned) and perhaps a little less carbohydrate.
Can I ask what kind of exercise you do?I recommend heavy lifting and HIIT - a killer combo!
can you give me some food suggestions on more protein and less carbs?
i do HIIT training 5 days out 7 which has some circuit training elements in it and we also use weights in class but the heaviest i lift is 15kg
x0 -
more meats ? if you are vegetarian more eggs and nuts , try not to go crazy on cheese .
i'd try to limit the consumption of carbs but in specific avoid sugar ( refined) anf try not to eat flours in general that are a lot more fattening than the whole seed itself0 -
Are you weighing and measuring everything?
You're a couple of calories out on what the Quaker's website says a sachet of original Oats So Simple actually is (a calorie or two is no biggie in the grand scheme of things but it's good practice to be as accurate as possible). Did you make this with water (there's no milk logged).
Weigh the ham, weigh the bread, weigh the butter in your sandwich. Measuring things in tablespoons is really inaccurate because who's to say how heaped your tablespoon was? The packet doesn't give you a calorie count in tablespoons, it's in grams, so weigh and log in grams. I put my butter pot on the scale, zero them, then note down how much the scale goes down by when I take butter out. Yep, you gotta be THAT pedantic!
What exercise are you doing and how are you measuring the calories burned? If you're using the MFP database then beware that it's notoriously inaccurate because it just gives an "average" burn for the "average" person and doesn't take into account how hard you're actually working.
Net calories = calories consumed - calories burned
So if you eat 1500 calories in a day, and burn 200 through exercise, then your net calories is 1300. What is your daily calorie goal?
Edited cos I got my equation the wrong way round, doh!
Yes i have scales, but im not weighing my bread i have just been using MYF bar code scanner to see how many calories is in one slice ect.
Yes i made my porridge with water & im guilty i forgot to log my milk :explode:
for exercise i am doing High intensity interval training with elements of circuit training 5 out of 7 days of the week.
MYF have given me a calorie goal of 1470calories to lose 1lbs a weeks
i am considering getting a heart rate monitor to accurately count my calories.
Great! A HRM will make it much easier to accurately obtain your net value. I ordered one a few days ago and am waiting impatiently for it to arrive!
It's easy to forget to log liquids but they have calories too (except plain water - you also need to make sure you're drinking your 8 glasses of water a day. A glass is roughly 250mls).
Try adding some greek yoghurt to your porridge in the morning - I too am a porridge fan and I have mind with a 5g squeeze of honey, around 60-70g of fat free greek yoghurt, 50g fruit and 5g of this linseed porridge topper stuff. I love my breakfast and it keeps me more or less full til lunch!
Carbs aren't a bad thing so don't be afraid of them, they just add calories so you need to be careful with your portion sizes.
For protein fish is amazing! I'm eating tons of salmon fillets (3.99 for 5 portions of frozen salmon in Aldi, it's a bargain!!), tuna steak (also cheap in Aldi!) and tinned tuna or mackerel right now. Also skinless chicken or turkey breasts, lean pork, cheese, avocado, nuts, eggs, ...
ETA: my diary is open if you want to peek for some ideas... just ignore last Friday, lol!!0 -
more meats ? if you are vegetarian more eggs and nuts , try not to go crazy on cheese .
i'd try to limit the consumption of carbs but in specific avoid sugar ( refined) anf try not to eat flours in general that are a lot more fattening than the whole seed itself
Carbs are fine you don't need to avoid sugar or flour or any other food.
You should be eating your 1470 calories plus the calories burned from exercise. Tuna & chicken are my go to when I need to get more protein. Peanut butter, nuts, avocado are very calorie dense and a quick way to get some additional calories. Just make sure you weigh them.0 -
Are you weighing and measuring everything?
You're a couple of calories out on what the Quaker's website says a sachet of original Oats So Simple actually is (a calorie or two is no biggie in the grand scheme of things but it's good practice to be as accurate as possible). Did you make this with water (there's no milk logged).
Weigh the ham, weigh the bread, weigh the butter in your sandwich. Measuring things in tablespoons is really inaccurate because who's to say how heaped your tablespoon was? The packet doesn't give you a calorie count in tablespoons, it's in grams, so weigh and log in grams. I put my butter pot on the scale, zero them, then note down how much the scale goes down by when I take butter out. Yep, you gotta be THAT pedantic!
What exercise are you doing and how are you measuring the calories burned? If you're using the MFP database then beware that it's notoriously inaccurate because it just gives an "average" burn for the "average" person and doesn't take into account how hard you're actually working.
Net calories = calories consumed - calories burned
So if you eat 1500 calories in a day, and burn 200 through exercise, then your net calories is 1300. What is your daily calorie goal?
Edited cos I got my equation the wrong way round, doh!
Yes i have scales, but im not weighing my bread i have just been using MYF bar code scanner to see how many calories is in one slice ect.
Yes i made my porridge with water & im guilty i forgot to log my milk :explode:
for exercise i am doing High intensity interval training with elements of circuit training 5 out of 7 days of the week.
MYF have given me a calorie goal of 1470calories to lose 1lbs a weeks
i am considering getting a heart rate monitor to accurately count my calories.
Great! A HRM will make it much easier to accurately obtain your net value. I ordered one a few days ago and am waiting impatiently for it to arrive!
It's easy to forget to log liquids but they have calories too (except plain water - you also need to make sure you're drinking your 8 glasses of water a day. A glass is roughly 250mls).
Try adding some greek yoghurt to your porridge in the morning - I too am a porridge fan and I have mind with a 5g squeeze of honey, around 60-70g of fat free greek yoghurt, 50g fruit and 5g of this linseed porridge topper stuff. I love my breakfast and it keeps me more or less full til lunch!
Carbs aren't a bad thing so don't be afraid of them, they just add calories so you need to be careful with your portion sizes.
For protein fish is amazing! I'm eating tons of salmon fillets (3.99 for 5 portions of frozen salmon in Aldi, it's a bargain!!), tuna steak (also cheap in Aldi!) and tinned tuna or mackerel right now. Also skinless chicken or turkey breasts, lean pork, cheese, avocado, nuts, eggs, ...
ETA: my diary is open if you want to peek for some ideas... just ignore last Friday, lol!!
Yeah i love chicken, salmon , tuna, mostly all fish i will be adding these to my diet but i only started properly yesterday and needed shopping so yesterday was a day of what i had left in the cupboards haha!!
i just thought eating after six was Bad, so i normally just try and have something good after 6pm especially after ive just worked out
Thanks gonnah have look at your diary and take some ideas:)0 -
more meats ? if you are vegetarian more eggs and nuts , try not to go crazy on cheese .
i'd try to limit the consumption of carbs but in specific avoid sugar ( refined) anf try not to eat flours in general that are a lot more fattening than the whole seed itself
Carbs are fine you don't need to avoid sugar or flour or any other food.
You should be eating your 1470 calories plus the calories burned from exercise. Tuna & chicken are my go to when I need to get more protein. Peanut butter, nuts, avocado are very calorie dense and a quick way to get some additional calories. Just make sure you weigh them.
i see alot of people telling me to eat my exercise calories back, can i ask why i eat them back what would be the point of working out? i am confused
x0 -
more meats ? if you are vegetarian more eggs and nuts , try not to go crazy on cheese .
i'd try to limit the consumption of carbs but in specific avoid sugar ( refined) anf try not to eat flours in general that are a lot more fattening than the whole seed itself
Carbs are fine you don't need to avoid sugar or flour or any other food.
You should be eating your 1470 calories plus the calories burned from exercise. Tuna & chicken are my go to when I need to get more protein. Peanut butter, nuts, avocado are very calorie dense and a quick way to get some additional calories. Just make sure you weigh them.
i see alot of people telling me to eat my exercise calories back, can i ask why i eat them back what would be the point of working out? i am confused
x
The number of calories that MFP tells you to aim for is *already* less than you need to maintain a constant weight, so in theory, if you stick to the number MFP gives you, then you will lose weight even if you don't work out as well.
Working out means you earn extra calories that you can eat, yum yum :-) (Just be careful not to overestimate calories burned as I mentioned above. A HRM will help, but if you don't have one then just eat back some of your exercise calories).0 -
i see alot of people telling me to eat my exercise calories back, can i ask why i eat them back what would be the point of working out? i am confused
x
because MFP gives you a calorie deficit BEFORE exercise - you dont need to workout to lose weight, but you will look better if you do. you eat back the exercise cals because there is such thing as too great a deficit.0 -
awww i see, im gonnah have to think of some more food to eat then
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you don't *need* to not eat flours or refined sugar, but this foods give you very little return in relation to the calories they have they have very poor nutrition profile, they are poor on nutrition so i think it's better to concentrate on more nutritious foods that give you more micronutrients and stuff, just that0
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A HRM is really a great investment.
After I got my HRM, I was surprised at the difference in the number of calories I actually burn versus the MFP average. For me, MFP was logging almost double the actual number of calories I burned for my workouts. (However, I was still losing weight....)
YMMV (Your mileage may vary)0
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