Can someone give me an example for my nutrition goal?

alexbusnello
alexbusnello Posts: 1,010 Member
edited November 2024 in Food and Nutrition
I am new to this site and new to tracking what I eat in this much depth and detail. I'm not sure how much of what certain foods I should be eating throughout the day, everyday to meet this goal. Here is what I should be consuming along with an hour of working out everyday during the week days, which I already do:

http://www.myfitnesspal.com/account/my_goals

If the link didn't work, it says I need:

-> 1,290 calories/day

-> Carbs / Day 177 g

-> Fat / Day 43 g

-> Protein / Day 48 g

I tried looking up meal plan examples of what my goal looks like but I couldn't find anything to help me so I thought I'd use the blog here for the first time. I'm bad at knowing how much I should be putting on my plate or bowl throughout the day to make my goal to come up to 1,290 calories, 177 g of carbs, 43 g of fat and 48 g of protein.

Thank you

Replies

  • sjdoman
    sjdoman Posts: 81 Member
    My goals are pretty close to yours you can look at my diary if you want to. Ive been having a bad week since valentines day so last week would probably be a better example.
  • AntWrig
    AntWrig Posts: 2,273 Member
    Read this and welcome to the site:

    http://forum.bodybuilding.com/showthread.php?t=121703981
  • sjdoman
    sjdoman Posts: 81 Member
    Another suggestion that I always do is plan out my days food the night before so I can make sure I'm getting the right amounts of each nutrient. Then if I dont exactly stick to what I had planned I can just edit as necessary.
  • alexbusnello
    alexbusnello Posts: 1,010 Member
    Wow, pretty confusing for me but interesting. Thank you
  • alexbusnello
    alexbusnello Posts: 1,010 Member
    I took a look and it seems easy enough. Since I've never done this before, it's going to be tough for me for a bit. Thank you
  • LabRat529
    LabRat529 Posts: 1,323 Member
    Welcome to the site.

    My suggestion- try not to stress too much about doing everything "perfect" right off the bat. It takes practice. And, believe it or not, there's not really a 'right or wrong' to this dieting thing... well... sometimes there are things that are very wrong (like starving yourself)... but for the most part this isn't pass/fail.

    I personally shoot for a diet high in protein (because it helps me feel full, I think, and because it helps preserve muscle mass while I'm dieting). I try to get 30% of my calories from protein. I fill in the rest with carbs.

    That's what I shoot for... I usually don't make it.

    But you don't have to do that... you can follow MFP's default guidelines, and you'll lose weight.

    The hardest part (in my opinion) is sticking with your diet, so I think you should pick an eating strategy that is close to what you already do... change it a little bit... and change it more as you practice and get better.

    As for knowing how much to put on your plate- measure. Measuring cups are your best friend. And food-scales are pretty awesome too. It's really easy to under-estimate how much you eat. So measure measure measure.

    Good luck!
  • carrie_eggo
    carrie_eggo Posts: 1,396 Member
    Read this and welcome to the site:

    http://forum.bodybuilding.com/showthread.php?t=121703981

    ^^Also here: http://www.emma-leigh.com/basics_calorie_needs.html

    So, if you read this, you really need to take into account your activity level (MFP already does this to an extent) and body weight when calculating calorie and macro nutrient goals, which you have not provided. And even better if you know your BF%.

    Aside for the above, a good general recommendation is at least 1g protein per pound of lean body mass, at least 0.35-0.45g fat per pound of total body weight, and fill in the rest of your calories however you wish.
  • carrie_eggo
    carrie_eggo Posts: 1,396 Member
    Welcome to the site.

    My suggestion- try not to stress too much about doing everything "perfect" right off the bat. It takes practice. And, believe it or not, there's not really a 'right or wrong' to this dieting thing... well... sometimes there are things that are very wrong (like starving yourself)... but for the most part this isn't pass/fail.

    I personally shoot for a diet high in protein (because it helps me feel full, I think, and because it helps preserve muscle mass while I'm dieting). I try to get 30% of my calories from protein. I fill in the rest with carbs.

    That's what I shoot for... I usually don't make it.

    But you don't have to do that... you can follow MFP's default guidelines, and you'll lose weight.

    The hardest part (in my opinion) is sticking with your diet, so I think you should pick an eating strategy that is close to what you already do... change it a little bit... and change it more as you practice and get better.

    As for knowing how much to put on your plate- measure. Measuring cups are your best friend. And food-scales are pretty awesome too. It's really easy to under-estimate how much you eat. So measure measure measure.

    Good luck!

    ^^good advice too. :)
  • alexbusnello
    alexbusnello Posts: 1,010 Member
    Welcome to the site.

    My suggestion- try not to stress too much about doing everything "perfect" right off the bat. It takes practice. And, believe it or not, there's not really a 'right or wrong' to this dieting thing... well... sometimes there are things that are very wrong (like starving yourself)... but for the most part this isn't pass/fail.

    I personally shoot for a diet high in protein (because it helps me feel full, I think, and because it helps preserve muscle mass while I'm dieting). I try to get 30% of my calories from protein. I fill in the rest with carbs.

    That's what I shoot for... I usually don't make it.

    But you don't have to do that... you can follow MFP's default guidelines, and you'll lose weight.

    The hardest part (in my opinion) is sticking with your diet, so I think you should pick an eating strategy that is close to what you already do... change it a little bit... and change it more as you practice and get better.

    As for knowing how much to put on your plate- measure. Measuring cups are your best friend. And food-scales are pretty awesome too. It's really easy to under-estimate how much you eat. So measure measure measure.

    Good luck!


    Thank you very much. : )

    Yeah, I tend to over think things and expect me to do perfect or close to it the first few times doing anything. And since this is something I Really want, I'm going to expect perfect or close to it, right off the bat. = / I know that's bad but sometimes I can't help it. lol I will try my best!
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