Ok, one more for you food experts who like to look at diarie

Banks01
Banks01 Posts: 945 Member
edited October 2024 in Food and Nutrition
Please take a look at mine for the last couple of days and tell me three things you think I should add/change.

Pretty please?

Replies

  • katapple
    katapple Posts: 1,108 Member
    you need to eat more! fuel that body for all those intense hard workouts you are doing!
  • LillysGranny
    LillysGranny Posts: 431
    1. Eat more! You might want to get a hrm or body bugg to verify your daily burn, but if the numbers are accurate you really shouldn't go more than 1000 calories below your burn each day. Going lower will end up making you feel deprived.
    2. Get closer to your protein goal with real food -- that'll help up your calories.
    3. Track your fiber and make sure you're getting at least 35 grams per day.

    Good luck!
  • peteb79
    peteb79 Posts: 386
    If you are having a hard time meeting your calorie goal, maybe you should workout less. It seems you are doing a lot of workouts, which is great.. but you have to be able to provide the fuel, otherwise your body will fight to hang on to what it has by lowering metabolism..
  • ekicinsk
    ekicinsk Posts: 92 Member
    I agree with the posters above and will add watch your sodium and possibly sugar. There seems to be a fair amount of processed foods (chips, tortillas) which tend to add lots of sodium.
  • yasemasuyo
    yasemasuyo Posts: 177 Member
    You seem to get most of your nutrition from supplements, maybe include some real food (especially veggies) in your daily diet?
  • kissiefish
    kissiefish Posts: 55
    I agree. More fiber filled foods, whole grain breads and some protien in meat form will go a long way in feeling full and not deprived. Go for turkey filets or chicken breasts, lean lean pork or really lean beef. try a stir fry maybe.

    I forgot to check water consumption. LOTS of hydration needed. I have a friend doing high power weight training and he does the protient shake before and after his workout.....(2 hours before so you don't lose it while working out) he looks FABULOUS now.

    Thanks for being open !!!
  • vsetter
    vsetter Posts: 558 Member
    What are you doing for exercise? Your calorie burn is really high. Are you using a HRM? You might need to add more calories to your day. Watch your fiber and protein too.
  • vsetter
    vsetter Posts: 558 Member
    Oh....and maybe consider changing your macronutrient goals. I think the mfp protein goal is too low. I bumped mine up to 30%. 40% for carbs and 30% for fat.

    Also -- be cautious of alcohol. They are empty calories that act as fat and carbs on the body (although it does taste good).
  • agthorn
    agthorn Posts: 1,844 Member
    You are not eating nearly enough. Some days you have negative net calories or close to it - meaning you are not taking in enough calories to fuel your body's normal activity, much less working out for several hours. How? How are you doing it without feeling tired/sick/faint? I don't understand when I see people with entries like this.
  • Banks01
    Banks01 Posts: 945 Member
    Oh....and maybe consider changing your macronutrient goals. I think the mfp protein goal is too low. I bumped mine up to 30%. 40% for carbs and 30% for fat.

    Also -- be cautious of alcohol. They are empty calories that act as fat and carbs on the body (although it does taste good).

    Do you follow the weight X .37=protein needed? That would put me me near 70
    What are you doing for exercise? Your calorie burn is really high. Are you using a HRM? You might need to add more calories to your day. Watch your fiber and protein too.

    P90, treadmill, bike, free weights

    I'm trying to add calories but I'm not hungry! :)


    You seem to get most of your nutrition from supplements, maybe include some real food (especially veggies) in your daily diet?

    I've gotten away from fruit and veggies since I've tried more smoothies but I didn't some shopping yesterday for just that reason.
    1. Eat more! You might want to get a hrm or body bugg to verify your daily burn, but if the numbers are accurate you really shouldn't go more than 1000 calories below your burn each day. Going lower will end up making you feel deprived.
    2. Get closer to your protein goal with real food -- that'll help up your calories.
    3. Track your fiber and make sure you're getting at least 35 grams per day.

    Good luck!

    Know of a HRM that works with iPhone (well)? I've searched through the forums and there's some positive recommendations for Polar products, but I'd like to find one highly integrated



    Thanks everybody!
  • Banks01
    Banks01 Posts: 945 Member
    You are not eating nearly enough. Some days you have negative net calories or close to it - meaning you are not taking in enough calories to fuel your body's normal activity, much less working out for several hours. How? How are you doing it without feeling tired/sick/faint? I don't understand when I see people with entries like this.

    I don't know. I'm tired after working out but never sick/faint. It must be all my belly reserves :):)
  • Banks01
    Banks01 Posts: 945 Member
    Ate a bunch today
  • DontThinkJustRun
    DontThinkJustRun Posts: 248 Member
    Honestly I think you're ok. Could you obsess over your types of food and macros, sure if you want to. But if you're enjoying your menu, which looks great to me, and not hungry or tired or otherwise experiencing signs of hunger I think it's fine. My guess is that you're grossly over estimating your burn.

    There are aps for the iPhone out there where you can get an ANT chest strap and monitor your heart rate. I'd really recommend that, because in my experience calorie burns are widly over estimated. A great example for me is that yesterday I did 45 mins on the elliptical and MFP told my I burned 380, but my HRM showed me burning 250! The reason is that I'm smaller and I'm a runner some my heart rate is lower and I have to work a lot harder to burn cals.

    I don't know your stats and don't know the specifics of your exercise, I guess I could have looked at that, but I'd see if you can get more accurate with your burn before obsessing to much more about your diet.
  • duckpond11
    duckpond11 Posts: 197 Member
    I have read that wine (alcohol) can lower your metabolism significantly. Which sucks, because I love it to. I would say reduce to no more than 2 glasses (4 oz) per day, every other day preferably. Also going to go with eat more. 1800 calories for an active male is way too little. But make them be good clean foods, not junk.
  • vsetter
    vsetter Posts: 558 Member

    Do you follow the weight X .37=protein needed? That would put me me near 70



    No that doesn't sound right to me. My protein is over 100. I let mfp calculate it for me. If you click goals, and then change goals, and then custom.....it will allow you to manipulate the percentages. It will do the math for you and your diary will reflect the change.
  • Banks01
    Banks01 Posts: 945 Member
    I have read that wine (alcohol) can lower your metabolism significantly. Which sucks, because I love it to. I would say reduce to no more than 2 glasses (4 oz) per day, every other day preferably. Also going to go with eat more. 1800 calories for an active male is way too little. But make them be good clean foods, not junk.

    Well that explains a lot! I drink a ton of reds
  • Banks01
    Banks01 Posts: 945 Member
    Honestly I think you're ok. Could you obsess over your types of food and macros, sure if you want to. But if you're enjoying your menu, which looks great to me, and not hungry or tired or otherwise experiencing signs of hunger I think it's fine. My guess is that you're grossly over estimating your burn.

    There are aps for the iPhone out there where you can get an ANT chest strap and monitor your heart rate. I'd really recommend that, because in my experience calorie burns are widly over estimated. A great example for me is that yesterday I did 45 mins on the elliptical and MFP told my I burned 380, but my HRM showed me burning 250! The reason is that I'm smaller and I'm a runner some my heart rate is lower and I have to work a lot harder to burn cals.

    I don't know your stats and don't know the specifics of your exercise, I guess I could have looked at that, but I'd see if you can get more accurate with your burn before obsessing to much more about your diet.

    I based all the burns on the machine figures until I got a HRM yesterday. It's lower on some things and higher on others. The Ifit treadmill I have, which I've entered age/weight etc, was fairly accurate, the stationary bike, that doesn't have those entry options was over by a good bit.

    Side note, it's surprising how different the burns can be for similar P90 vids
  • moonflower09
    moonflower09 Posts: 91 Member
    I would include more whole grains into your diet and fresh fruits and veg. Overall other than the calorie thing, it looks good. It can be hard to eat all your calories. I would try to eat 6 meals a day. Snacks are a great way to get some extra wholesome calories in. Once you get used to it your body will crave those good snack times.:happy:
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