critiquing my diary
Luisc82787
Posts: 16 Member
new to this whole weight loss thing. i was wondering if someone could take a look at my diary foods and see if i am doing the right thing. btw i take in the most carbs at breakfast because i usually go to the gym after breakfast.
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Replies
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Looks good to me! How much do you weigh? With that large of a deficit, you'll want to keep protein high/adequate to minimize lean body mass loss... although over a 100g is a great start! If you are weight lifting, you may want to consider up to 1g per lb of body weight, but really, getting over 100g a day is really good.
I struggle to get near 90 myself, so I don't know how people do it...0 -
Are you using a food scale? I see mixed entries for cups, ounces and grams so I can't tell, but moving to a food scale will really help you tighten up your entries. I weigh whatever I can - all solids and then stuff like peanut butter, yogurt, protein powder, etc. The calorie-dense items can really add up. I bought mine on Amazon for $15 and have no complaints.
Good luck!0 -
You’re not weighing everything on a food scale: fruit, pasta, peanut butter. This can really add up, so I’d recommend you weigh all your solids.
Getting protein isn’t that hard - I get around 130g every day within 1000 calories (leaving me 400 calories for ice cream and related yummies).
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Are you using a food scale? I see mixed entries for cups, ounces and grams so I can't tell, but moving to a food scale will really help you tighten up your entries. I weigh whatever I can - all solids and then stuff like peanut butter, yogurt, protein powder, etc. The calorie-dense items can really add up. I bought mine on Amazon for $15 and have no complaints.
Good luck!
yea i got a food scale and i have been using it. ive been trying to weigh everything in grams!0 -
You’re not weighing everything on a food scale: fruit, pasta, peanut butter. This can really add up, so I’d recommend you weigh all your solids.
Getting protein isn’t that hard - I get around 130g every day within 1000 calories (leaving me 400 calories for ice cream and related yummies).
ive been weighing my fruit and also been using USDA to see how may grams to put in.0 -
You're not weighing everything on a food scale!? O, the sacrilege! You're in big trouble now.
No, actually, weigh your food if you want to, but there is no such requirement.
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HollandOats wrote: »If you are weight lifting, you may want to consider up to 1g per lb of body weight, but really, getting over 100g
That's a myth. You likely don't need anywhere near that much.
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Luisc82787 wrote: »You’re not weighing everything on a food scale: fruit, pasta, peanut butter. This can really add up, so I’d recommend you weigh all your solids.
Getting protein isn’t that hard - I get around 130g every day within 1000 calories (leaving me 400 calories for ice cream and related yummies).
ive been weighing my fruit and also been using USDA to see how may grams to put in.
Oh, so for Banana - Dole, 1 medium banana (126g), Strawberries - Raw, 1 cup, halves, Shoprite - Frozen Tropical Fruit Blend, 3/4 cup, etc, you verify the weight but log in cups? That works!
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yea lol im still trying to get used to all of this lol!Luisc82787 wrote: »You’re not weighing everything on a food scale: fruit, pasta, peanut butter. This can really add up, so I’d recommend you weigh all your solids.
Getting protein isn’t that hard - I get around 130g every day within 1000 calories (leaving me 400 calories for ice cream and related yummies).
ive been weighing my fruit and also been using USDA to see how may grams to put in.
Oh, so for Banana - Dole, 1 medium banana (126g), Strawberries - Raw, 1 cup, halves, Shoprite - Frozen Tropical Fruit Blend, 3/4 cup, etc, you verify the weight but log in cups? That works!
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TimothyFish wrote: »You're not weighing everything on a food scale!? O, the sacrilege! You're in big trouble now.
No, actually, weigh your food if you want to, but there is no such requirement.
sometimes i go over like 5 or 6 grams i doubt it will kill me0 -
You eat a lot of fruit and drink a lot of juice (OJ). The juice is pretty high in sugar; you might want to up your protein and cut back on the juice. Also, I don't know if the day's over yet for you, but you could eat more since you're quite a bit under on calories.0
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I think under 1500 is rather low for a male. I only see two days logged but one was 1200 and the other 1400-something.0
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Luisc82787 wrote: »
yea lol im still trying to get used to all of this lol!Luisc82787 wrote: »You’re not weighing everything on a food scale: fruit, pasta, peanut butter. This can really add up, so I’d recommend you weigh all your solids.
Getting protein isn’t that hard - I get around 130g every day within 1000 calories (leaving me 400 calories for ice cream and related yummies).
ive been weighing my fruit and also been using USDA to see how may grams to put in.
Oh, so for Banana - Dole, 1 medium banana (126g), Strawberries - Raw, 1 cup, halves, Shoprite - Frozen Tropical Fruit Blend, 3/4 cup, etc, you verify the weight but log in cups? That works!
I do the same thing you do - my diary has many entries that are in cups, but I do my weighing in grams. I'm just too lazy to keep digging through entries for one with grams or edit existing ones all the time. If a serving is 1/2 cup (28g), I'll weigh out the 28g, then look for an entry with the correct calories, etc, even if it's listed as 1/2 cup instead of the 28g.
I know I'm doing it right so I'm not worried about my diary being "wrong."
~Lyssa0 -
macgurlnet wrote: »Luisc82787 wrote: »
yea lol im still trying to get used to all of this lol!Luisc82787 wrote: »You’re not weighing everything on a food scale: fruit, pasta, peanut butter. This can really add up, so I’d recommend you weigh all your solids.
Getting protein isn’t that hard - I get around 130g every day within 1000 calories (leaving me 400 calories for ice cream and related yummies).
ive been weighing my fruit and also been using USDA to see how may grams to put in.
Oh, so for Banana - Dole, 1 medium banana (126g), Strawberries - Raw, 1 cup, halves, Shoprite - Frozen Tropical Fruit Blend, 3/4 cup, etc, you verify the weight but log in cups? That works!
I do the same thing you do - my diary has many entries that are in cups, but I do my weighing in grams. I'm just too lazy to keep digging through entries for one with grams or edit existing ones all the time. If a serving is 1/2 cup (28g), I'll weigh out the 28g, then look for an entry with the correct calories, etc, even if it's listed as 1/2 cup instead of the 28g.
I know I'm doing it right so I'm not worried about my diary being "wrong."
~Lyssa
I do this too. I think some people can't wrap their heads around the fact that some of us measure out 1 serving exactly and log it as a cup or tablespoon.0 -
ruggedshutter wrote: »macgurlnet wrote: »Luisc82787 wrote: »
yea lol im still trying to get used to all of this lol!Luisc82787 wrote: »You’re not weighing everything on a food scale: fruit, pasta, peanut butter. This can really add up, so I’d recommend you weigh all your solids.
Getting protein isn’t that hard - I get around 130g every day within 1000 calories (leaving me 400 calories for ice cream and related yummies).
ive been weighing my fruit and also been using USDA to see how may grams to put in.
Oh, so for Banana - Dole, 1 medium banana (126g), Strawberries - Raw, 1 cup, halves, Shoprite - Frozen Tropical Fruit Blend, 3/4 cup, etc, you verify the weight but log in cups? That works!
I do the same thing you do - my diary has many entries that are in cups, but I do my weighing in grams. I'm just too lazy to keep digging through entries for one with grams or edit existing ones all the time. If a serving is 1/2 cup (28g), I'll weigh out the 28g, then look for an entry with the correct calories, etc, even if it's listed as 1/2 cup instead of the 28g.
I know I'm doing it right so I'm not worried about my diary being "wrong."
~Lyssa
I do this too. I think some people can't wrap their heads around the fact that some of us measure out 1 serving exactly and log it as a cup or tablespoon.
I think it's also due to many people using the cup or tablespoon measurements and then coming here asking why they're not losing/losing as expected.
My 1 cup of chopped carrots probably won't be exactly the same amount as someone else's, but if we both weigh it out, it won't matter what the food is in. Being a little off with veggies wouldn't do too much harm, either, but once it's more calorie-dense stuff, that causes issues.
~Lyssa0 -
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ruggedshutter wrote: »macgurlnet wrote: »Luisc82787 wrote: »
yea lol im still trying to get used to all of this lol!Luisc82787 wrote: »You’re not weighing everything on a food scale: fruit, pasta, peanut butter. This can really add up, so I’d recommend you weigh all your solids.
Getting protein isn’t that hard - I get around 130g every day within 1000 calories (leaving me 400 calories for ice cream and related yummies).
ive been weighing my fruit and also been using USDA to see how may grams to put in.
Oh, so for Banana - Dole, 1 medium banana (126g), Strawberries - Raw, 1 cup, halves, Shoprite - Frozen Tropical Fruit Blend, 3/4 cup, etc, you verify the weight but log in cups? That works!
I do the same thing you do - my diary has many entries that are in cups, but I do my weighing in grams. I'm just too lazy to keep digging through entries for one with grams or edit existing ones all the time. If a serving is 1/2 cup (28g), I'll weigh out the 28g, then look for an entry with the correct calories, etc, even if it's listed as 1/2 cup instead of the 28g.
I know I'm doing it right so I'm not worried about my diary being "wrong."
~Lyssa
I do this too. I think some people can't wrap their heads around the fact that some of us measure out 1 serving exactly and log it as a cup or tablespoon.
trying to do grams sometimes is a pain in the *kitten* lol0 -
Just here for the parade of folks who weigh in grams but often log in cups or spoons. I have found my people! (I am trying to get better about changing database entries to log in grams, but sometimes I'm lazy or busy and just go with the easiest entry.) Every single thing in my diary has been weighed out by gram, but if I've weighed exactly a serving I'm comfortable logging it as such and moving on.0
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HollandOats wrote: »If you are weight lifting, you may want to consider up to 1g per lb of body weight, but really, getting over 100g
That's a myth. You likely don't need anywhere near that much.
This is the second best news I heard all day!0 -
HollandOats wrote: »HollandOats wrote: »If you are weight lifting, you may want to consider up to 1g per lb of body weight, but really, getting over 100g
That's a myth. You likely don't need anywhere near that much.
This is the second best news I heard all day!
i dont really know how to get a lot of protein in
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HollandOats wrote: »If you are weight lifting, you may want to consider up to 1g per lb of body weight, but really, getting over 100g
That's a myth. You likely don't need anywhere near that much.HollandOats wrote: »HollandOats wrote: »If you are weight lifting, you may want to consider up to 1g per lb of body weight, but really, getting over 100g
That's a myth. You likely don't need anywhere near that much.
This is the second best news I heard all day!
There's so much conflicting advice about this!! I'm trying to work it out for myself and have had several different answers over the past few days, including just using a percentage of your total calories, or going as low as 0.6g protein per pound of bodyweight, all the way up to 1.12g per pound. And then it depends on your starting point and goals. 0.6-0.8g per pound seems to be a common consensus (and scientifically backed up) for a person who is overweight and wants to maintain LBM while in a calorie deficit. That would be me. Then as your weight goes down you can reduce the amount of protein accordingly. If you're a person of normal weight wanting to maintain LBM then the formula changes. If you actually know what your LBM is (accurately) then there's a more accurate method of calculation you can use, based on grams of protein per LBM. If you're a bodybuilder (heavy lifting) then the formula changes again. If you're doing a recomp (wanting to actually gain muscle whilst in a calorie deficit) then it changes again. There's a blog on MFP somewhere about how to do that. Aaaaaggghhh!
Right now I'm going with 0.7 per pound of bodyweight, which up until yesterday was waaay more than I had been doing.
Anybody feel free to correct me on that if I've still got it wrong!
[Edit:] p.s. oh yeah, and then there's apparently some wisdom that says not to consume more than 30g of protein at one sitting or your body can't utilize it. Again, this is a major change for me in the past few days, so basically I have to split my protein up into four different meals to get enough to maintain LBM at my current (very high) weight.0 -
Does anyone take a protein shake before bed?0
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Luisc82787 wrote: »Does anyone take a protein shake before bed?
I sometimes do on days when I run - I have a snack before the run and a protein bar/shake after. Don't really have time for a real dinner.
It's purely as a protein boost, though. I've found that the achiness I usually feel the next day is a bit less with the increased protein.
~Lyssa0
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