New member + diet question

[masfirme2]

^^ put an average day into fitday and let me see the macros (Protein/carb/fat %'s)

Can you elaborate? Im not sure what you mean... Put an average into fitday, what is fit day? This is what I eat everyday. Im not too savvy on macro's but I will research it on this board and then edit.

(EDIT)---Looked around a little bit and it seems like I will have to calculate exactly how many carbs/protein/fats each meal I have contains. I will get to work and post later

Thanks for the help.

 

[*Bunny*]

^^ put an average day into fitday and let me see the macros (Protein/carb/fat %'s)

Can you elaborate? Im not sure what you mean... Put an average into fitday, what is fit day? This is what I eat everyday. Im not too savvy on macro's but I will research it on this board and then edit.

Thanks for the help.

its a free calorie counter

www.fitday.com

You sign up (free) and plug in your cals to see what your macronutrients are (Protein / Carbs / Fat) takes the guesswork out of it

 

[masfirme2]

its a free calorie counter

www.fitday.com

You sign up (free) and plug in your cals to see what your macronutrients are (Protein / Carbs / Fat) takes the guesswork out of it

Ok. I think im pretty on point with the calculation. It could be slightly off. I noticed some of the items I selected were off a few cal's here and there. I am showing 56-30-14

This is my diet btw, as posted first on page

9:30am - protein shake (22g) w/ 12oz skim milk + 1tbs all nat pb +1 banana and (multi vit, omega3)
12:30pm - 2 slices whole wheat bread, 4 slices thin deli turkey, 1 slice non fat cheese
3:30 pre workout 12oz skim milk + protein shake (22g)
5:00 post workout protein shake w/ water + 3 slices white bread
8:00 1 skinless chicken breast +1 cup greens
11:00 fat free cottage cheese (6oz)
1 gal water per day

 

[whitedragon]

Up the fat to at least 15-20%. It'll be better in the long run. Trust me, you're getting plenty of protein. Try 50/30/20. The extra fat will help, as long as it's good fat.

 

[masfirme2]

Up the fat to at least 15-20%. It'll be better in the long run. Trust me, you're getting plenty of protein. Try 50/30/20. The extra fat will help, as long as it's good fat.

How shoud I go about adding these extras into my diet?

Thank You.

 

[whitedragon]

Anyway you want. I'll add a tbsp of EFAs or even olive oil to my protein shakes. Olive oil gives it a nutty flavor. I'm a big fan of olive oil, so I put it on chicken, steak sometimes, and in whole wheat pasta to keep my fat up. More ANPB is good too, real good, mmmmm, or fish, if you like it.

 

[masfirme2]

I took some time and put in all of the correct values on fitday.com

I came up with 1697 cal 50/32/18. I need a way to add some calories without screwing up my macros too much?

 

[*Bunny*]

You can play around with the portions sizes you entered... increase the portions since you probably cannot add a meal and see where you end up

 

[crossy]

Welcome to the forums m8.

Persoanlly i would lose the white bread after post training and add some dextrose/glucose. Breakfast i would add some oats/porridge in there somewhere. I see peoples logs cutting logs on here and notice many dont have carbs in the evening time whilst cutting but im unsure of there training times. You train about the same time of day as me and even whilst cutting i still had some good carbs about an hour after training. Probably help you out with your ratios aswell. Maybe add a protein shake before bed aswell.

If you are after burning off some fat aswell your cardio seems a little low 2 miles a week imo is not enough. Try some HIIT cardio as reccomended to me by Bunny whilst i was cutting (theres loads of info around the site or google it). Try to keep your cals around 2200 aswell.

Crossy

 

[masfirme2]

Welcome to the forums m8.

Persoanlly i would lose the white bread after post training and add some dextrose/glucose. Breakfast i would add some oats/porridge in there somewhere. I see peoples logs cutting logs on here and notice many dont have carbs in the evening time whilst cutting but im unsure of there training times. You train about the same time of day as me and even whilst cutting i still had some good carbs about an hour after training. Probably help you out with your ratios aswell. Maybe add a protein shake before bed aswell.

If you are after burning off some fat aswell your cardio seems a little low 2 miles a week imo is not enough. Try some HIIT cardio as reccomended to me by Bunny whilst i was cutting (theres loads of info around the site or google it). Try to keep your cals around 2200 aswell.

Crossy

With my current protein intake im at around 198g/day. If I added another shake i'd be over 200, isn't that bad for a 181lb person?

I have been weighing myself in the mornings after i go #2 . I started 3 weeks ago at around 187.5 and now I am down to 181.5 (give or take a pound). I like the idea of adding some oats in the morning with my shake. To tell you the truth I really am an impatient person and I can't stand sitting on that cardio machine for long periods of time, bores me to death; i'd rather jog and actually get somewhere lol.

I appreciate all the input here, for once in my life I am actually motivated and serious about getting in shape and just want to make sure I am doing everything possible to facilitate the process.

I went to the gym today and totally was outta gas, I was doing chest and running out of energy quick -- maybe It was because I did a hard back workout yesterday and only got 6 hours of sleep.... I am not really taking any supplements, just omega 3's, multi vitamin and whey protein isolate.

Sorry to jump from topic to topic-

Thanks,
Chris.