Please critique my daily food diary. Not seeing results.

My critique.... watch your sodium and drink more water. Add fresh fruit and vegetables.

It can get frustrating but just keep going, you can do this!! : )

I know the Insanity workout is very intense but how are you calculating the calories burned? Are you using a HRM or is it listed on the MFP website? I would make sure you're getting an accurate count on that because if it's off, with the numbers being so high, that could throw your whole thing off completely.

Are you using the MFP database to track your calories burned or are you using a heart rate monitor? I find the MFP exercise database tends to overestimate calories burned.

1800 net seems a bit high to be honest (granted, if you're tall this could be true). I'm 5'7, upper 160's and 22 and (to lose .5lbs/week) I'm set at about 1,400 net.

I'm also curious about your burns. You're consistently burning over 1,000 calories. Is this coming from a heart rate monitor? How long is the duration of your workouts? If you're spending a lot of time at the gym (2 hours or more) you might want to factor in your BMR calories.

Honestly, your nutrition looks good to me. I don't advocate cutting out carbs or sugar or anything as you'll probably just make yourself nuts. PM me if you want a little later. I'll be around and have some free time and can probably look further into it if you'd like

If your goal is to only drop body fat and retain muscle mass and strength you need to up your protein. You should be eating a gram of protein for pound of body weight and then adjust the rest of your calories off of that.

Also looking through your meals your calories seem to always go over the 1800 calories. You might want to try a week of staying within that number plus or minus 200 cal. I know that MFP builds in calories based on workout but unless you have a HRM on while working out you cant really know how many calories you burned for sure.

Are you using the MFP database to track your calories burned or are you using a heart rate monitor? I find the MFP exercise database tends to overestimate calories burned.

Using a HRM to track my calories I don't use MFP to track any exercise calories I burn.

Yeah what I am saying is just try and stay at the number even on days you workout. Give it a week and see if you lose any weight.


There is no real trick to it just calories in vs. calories out.

I know the Insanity workout is very intense but how are you calculating the calories burned? Are you using a HRM or is it listed on the MFP website? I would make sure you're getting an accurate count on that because if it's off, with the numbers being so high, that could throw your whole thing off completely.

HRM

Do you mind if I ask your age, height, weigh (or how close you are to goal weight)?

You should be eating 5 servings of fruits and vegetables every day. I think that replacing some of the sugars and sodium with fruits & vegetables would really help you. It also doesn't look like you need the protein drinks, that's another thing you can replace with fruits and vegetables.

Are you using the MFP database to track your calories burned or are you using a heart rate monitor? I find the MFP exercise database tends to overestimate calories burned.

I gotta agree with Jane, while MFP is an AMAZING tool it would probably behoove you to invest in a heart rate monitor ($20 on Amazon) to get a more accurate count of calories burned. Also, people tend to underestimate caloric intake so be sure you are measuring things out and eating precisely one serving. Other than that, don't get discouraged my friend, hard work and discipline will pay off.

Three words: Cut the cookies. You'll feel better and reduce calories by replacing them with a healthy snack.

Way to much sodium and sugar!!!!

See this is where I'm confused and getting mixed answers.

In reference to eating too much sugar I'm eating a lot of sugars found in dairy (greek yogurt, skim milk), and I'm getting sugars from fresh fruits.

Now those will always get calculated into the daily chart as "sugar" but many on here are saying they don't really count as sugars.

Anyone want to clear this one up?

Your sugar intake is fine, imo.
MFP calculates sugar in a funky way.

Here's an explanation...


Fruit sugar and refined sugar sweeten foods, yet your body metabolizes them differently.
Fruit sugar, also called fructose, is a nutrient that is a natural part of the human diet. Refined sugar, also called sucrose, is a sweetener manufacturers use in processed foods and people add to coffee, tea, baked goods and other foods. The health risks associated with each of these sugars also differ. Consult your doctor about fruit and refined sugars in your diet.

Fruit Sugar
Fructose is a common ingredient in many foods. Fruits, honey and maple syrup each naturally contain fructose. Fructose is also a key ingredient in high fructose corn syrup, a sweetener manufacturers use to sweeten many processed foods and beverages, including breads, cakes, ice cream, sauces, ketchup, salad dressings and beverages. High fructose corn syrup is a mixture of fructose and glucose. Your body digests fructose and converts it into glucose, the sugar molecule your cells metabolize for energy. Eating fresh fruits is much healthier than eating foods with fructose sweeteners, particularly because fruits contain high concentrations of antioxidants, phytonutrients and fiber.

High Fructose Corn Syrup What Does Scientific Research Really Say About HFCS? www.SweetSurprise.com/
Sponsored Links Refined Sugar
Sucrose, also called table sugar, is a disaccharide that contains two different types of sugar molecules, fructose and glucose. Your body digests disaccharides by breaking up the link between the two sugars. Your liver converts fructose into glucose, metabolizes it for energy or stores it for future use. The first difference between sucrose and high-fructose corn syrup is sucrose contains a 1-to-1 ratio of glucose-to-fructose molecules, whereas high fructose corn syrup has a greater percentage of fructose than glucose. The second difference is a disaccharide takes longer for your body to digest, absorb and process than a mixture of unbound fructose and glucose molecules.

Glycemic Index
Eating fruits enables you to control your blood sugar better than eating refined sugar and sweeteners containing fructose. The glycemic index indicates how quickly glucose enters the blood and increases blood sugar after you eat a particular carbohydrate-containing food. The higher the glycemic index, the more likely the food will spike blood sugar levels and increase your risk of insulin resistance and diabetes. Grapefruit, peaches, pears and apples have a lower glycemic index than pure fructose, which, in turn, has a lower glycemic index than sucrose.

Health Risks
Fructose from fruit and sweeteners and sucrose increase fat production. Scientists at the University of Texas Southwestern Medical Center found consuming fructose increases liver production of fat, according to research published in the "Journal of Nutrition" in June 2008. The results demonstrated that increasing concentration of fructose in the diet increases the amount of fat the liver produces. Elizabeth Parks, Ph.D., lead author of the research study, said with regard to fructose, glucose and sucrose: “All three can be made into triglycerides, a form of body fat; however, once you start the process of fat synthesis from fructose, it’s hard to slow it down."