my daily food intake

N

nickname.500

0
8:00 AM
1. 1/2 cup oats (with a splash of skim milk and 1 tsp of raw sugar)
2. 1 banana
3. 1 WHOLE egg
4. 1 smoothie (1 cup non concentrate mostly pulp orange juice, 1 cup of mixed berries [strawberries, blue berries, blackberries, ect.], and 2 tbs of unflavored natural yogurt)

10:35 AM
1. assorted nuts (about 30 pieces)
2. 1/3 cup of Bran Buds
3. 1 medium carrot

12:30 PM
1. turkey sandwich (2 slices of Oroweat whole grain bread, 2 ounces of skinless turkey [deli style], Romane lettuce, sprouts, and mustard)
2. about 6 triscuit pieces
3. 1 medium apple

3:00 PM
1. 1 cup of green tea
2. About 2 Tbs of hummus
3. 1 slice of pita bread
4. 1/3 can of Tuna

5:00 PM
1. two scoops of protein powder (about 6 grams of sugar)
2. 1 cup of skim milk
3. 1 orange

8:00 PM
1. leaned meat, fish, or poltury
2. beans (most likely either soy or lentil)
3. brown rice
4. salad

And all served with water.

Does this look bad in any way


And to add, I'm 17, 155 lbs, and 6'0". I'm not sure what my body fat percentage is, but that should go away in time with my exercise plus cardio (biking about 10 mps every day for about 20 minutes).

And my budget isn't very big, but this is what I can afford. It comes out to about $172 a month for food, which is awesome.

And at estimate, this is about 55% carbs, 15% fats, and 30% proteins. And can I have a suggestion to substituting sugar (no artificial sweetner answers please)?

Another thing, my BMR is 2451.54 calories per day. And I won't even bother getting into a BMI because of how flawed they are.
 
You're 17 years old and you're already eating like that?

That's a pretty darned good diet you've got going on. But I'm not the expert here ;)

I'm diabetic and I do not use artificial sweetener. I just watch my sugar intake.

I'm not sure there is a really good substitute, although some diabetics who don't like artificial sweeteners use stevia with a lot of success, so it's probably quite good (it's virtually calorie-free). It's metabolized slower than sugar and it's a few hundred times sweeter than sugar, so you don't need to use as much.

You might want to try that out :)
 
Revisions to original

So I decided to change up the food intake. Here's what I have now:

Fat= F, Carbohydrates= C, Protein= P, Fiber= FI, Sugar= S, Calories= CAL

8:00
1. Oats (with a splash of skim milk and 2 tbs of raw sugar)
2. 1 banana
3. 1 egg
TOTAL: F=08G C=45G P=12G FI=07G S=22G CAL=280


10:35
1. assorted nuts (about 30 pieces)
2. 1 carrot
TOTAL: F=15G C=13G P=07G FI=05G S=04G CAL=200


12:25
1. Turkey Sandwich (2 slices of whole grain bread, Romane lettuce, sprouts, mustard)
2. Triscuits (about 6 pieces)
3. 1 apple
TOTAL: F=08G C=78G P=23G FI=13G S=24G CAL=350


15:00
1. Green Tea
2. 3 Tbs. of Black Olive Hummus
3. 1 slice of Muenster Cheese
TOTAL: F=11G C=06G P=06G FI=01G S=01G CAL=145


17:30 (most likely after my workout/cardio)
1. 1 cup of skim milk
2. 2 tbs. of peanut butter
3. 1/3 can of tuna (with 1 tbs of olive oil added)
4. 1 orange
TOTAL: F=31G C=33G P=27G FI=06G S=26G CAL=512


20:00
1. Lean Meat (I used Salmon as an example, but some nights I'll have stuff like ground beef or chicken)
2. Beans (I used lentils, but will eat variety)
3. Brown rice
4. Salad
TOTAL: F=09G C=52G P=27G FI=09G S=00G CAL=400



TOTAL AMOUNT:
Fat: 77G
Carbohydrates: 228G
Protein: 101G
Fiber: 41G
Sugar: 77G
Calories: 1900

Percentages:
Fat: 19%
Carbs: 56%
Protein: 25%​


So what do you guys think? Is this still too much Protein and Sugar? Is this enough fat? Please help, I am so close to being done with this stuff...
 
i_love_muscle said:
You're 17 years old and you're already eating like that?

That's a pretty darned good diet you've got going on. But I'm not the expert here ;)

I'm diabetic and I do not use artificial sweetener. I just watch my sugar intake.

I'm not sure there is a really good substitute, although some diabetics who don't like artificial sweeteners use stevia with a lot of success, so it's probably quite good (it's virtually calorie-free). It's metabolized slower than sugar and it's a few hundred times sweeter than sugar, so you don't need to use as much.

You might want to try that out :)
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Thank you for the kind words. And no, I really don't feel like substituting my sugar with sweetners. I really don't trust them, nor do they taste very good. But about 95% of the sugar is coming from fruit, does that make any difference?
 
Too much protein? No, I'd say you can use some more. For you I'd say get at least 170g of protein. Fat seems good.

For 6 feet tall you could use more calories in you. Don't be afraid of going near ~2,400. Your maintainence calories are more than 1900.
 
nickname.500 said:
Thank you for the kind words. And no, I really don't feel like substituting my sugar with sweetners. I really don't trust them, nor do they taste very good. But about 95% of the sugar is coming from fruit, does that make any difference?
Click to expand...

Most fruit has a lot of fiber in it so I wouldn't be too worried. Just make sure you're counting the carbs ;)

You could stand to up the protein and reduce the carbs, but if you need the fuel for cardio, you're going to have to eat that many carbs.

Stevia is a plant. It's not an artificial sweetener, per se. Here's some info:

Now, just because people say it's "natural" doesn't necessarily make it safe. My thinking is that plants can't run away from their predators, so they have evolved to secrete nasty and/or toxic substances from certain parts of their structure to defend themselves (usually the leaves, because that is how plants transpire and respire). Basically any product that is derived from a plant is a drug (even tea and coffee). So if you don't like that idea, and it seems that you've made your mind up, then stick with sugar from fruits and raw sugar -- not that it's much better than white sugar -- it's not. But it tastes better ;)

I won't use stevia because I'm a cynic and a skeptic. I also don't use artificial sweeteners. Most give me migraines and make me feel horrible.

I honestly can't believe how organized you are. You really blow me away.
 
i_love_muscle said:
Most fruit has a lot of fiber in it so I wouldn't be too worried. Just make sure you're counting the carbs ;)

You could stand to up the protein and reduce the carbs, but if you need the fuel for cardio, you're going to have to eat that many carbs.

Stevia is a plant. It's not an artificial sweetener
Now, just because people say it's "natural" doesn't necessarily make it safe. My thinking is that plants can't run away from their predators, so they have evolved to secrete nasty and/or toxic substances from certain parts of their structure to defend themselves (usually the leaves, because that is how plants transpire and respire). Basically any product that is derived from a plant is a drug (even tea and coffee). So if you don't like that idea, and it seems that you've made your mind up, then stick with sugar from fruits and raw sugar -- not that it's much better than white sugar -- it's not. But it tastes better ;)

I won't use stevia because I'm a cynic and a skeptic. I also don't use artificial sweeteners. Most give me migraines and make me feel horrible.

I honestly can't believe how organized you are. You really blow me away.
Click to expand...

haha, thank you. I'm pretty sure that I'll be okay on the sugar as long as I don't take huge amounts at one time.

The reason that I'm doing this is because for the past 16 years I've been eating horribly. My food everyday would be something like this: 1st meal= 5:00 PM, 2 things of Ramen Noodles; 2nd meal= 9:00 Fried chicken with 2 cokes; third meal= 11:30 PM, a bowl of ice cream drenched in chocolate syrup. But I changed my eating habits about a year ago and lost 30 lbs. So no I want to finally knock off the remaining bit, then go on to muscle gains.

But thank you, hearing those kinds of compliments really motivate me more to better myself. :)


Too much protein? No, I'd say you can use some more. For you I'd say get at least 170g of protein. Fat seems good.

For 6 feet tall you could use more calories in you. Don't be afraid of going near ~2,400. Your maintainence calories are more than 1900.
Click to expand...


But wouldn't 170G put too much strain on my kidneys? From what I understand, you take your weight in Kilograms and times it by .8-1.2 and that's how many grams you should be taking per day, which averages out (in American system of measurement) 80G per day for my body weight. Now I'm not 100% on this, but the topic is debated.
My BMR is 2451.54 calories per day. So to lose the fat, I need to reduce that amount by 500 calories, which this program does. And also, it's really hard to pack in calories. From what you see on this list is already way too much food for me. =p
 
nickname.500 said:
But wouldn't 170G put too much strain on my kidneys? From what I understand, you take your weight in Kilograms and times it by .8-1.2 and that's how many grams you should be taking per day, which averages out (in American system of measurement) 80G per day for my body weight. Now I'm not 100% on this, but the topic is debated.
My BMR is 2451.54 calories per day. So to lose the fat, I need to reduce that amount by 500 calories, which this program does. And also, it's really hard to pack in calories. From what you see on this list is already way too much food for me. =p
Click to expand...

If that was true, I'd be on dialysis by now :action2:

You are correct in your understanding/calculation of protein needed for your body.

BTW, did you calculate carbs/protein/fats and the percentages with a program or did you just look up the caloric content, add it up, and do the math yourself?
 
i_love_muscle said:
If that was true, I'd be on dialysis by now :action2:

You are correct in your understanding/calculation of protein needed for your body.

BTW, did you calculate carbs/protein/fats and the percentages with a program or did you just look up the caloric content, add it up, and do the math yourself?
Click to expand...

I calculated it all myself. I took every food I ate, looked up everything for it via internet or pantry in my kitchen, and then did percentages.

LifterCatcher said:
Looks good and congrats on your journey to be healthy :) The only area I see is the Raw sugar that's it.

Looks good
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Thank you so much =)
 
nickname.500 said:
I calculated it all myself. I took every food I ate, looked up everything for it via internet or pantry in my kitchen, and then did percentages.
Click to expand...

I can see you're really serious about this. I'm impressed ;)

I think you'll do just fine. And your body will thank you for all your hard work.
 
i_love_muscle said:
I can see you're really serious about this. I'm impressed ;)

I think you'll do just fine. And your body will thank you for all your hard work.
Click to expand...

thank you. I hope so, the thing is I just got a part time job yesterday in which I work Tuesday and Wednesday (from 3 to 9) and on Sunday (from 9 to 5) in which will be very hard to work out on those days. What do you suggest?
 
You could always get up earlier on Sunday and go biking.

As for Tuesday/Thursday, that's a pretty long day. You might as well take those days off.

I used to just workout M/W/F and on the weekend I'd go hiking, biking, skiing, snowshoeing, etc. I wanted to get outside and do SOMETHING so I wouldn't get bored with the weights :)

I don't think you should stress yourself out about it. Just make a concerted effect to workout when you can.
 
LifterCatcher said:
You keep up with that diet and you will live a long healthy fit life.
Click to expand...

I guess I didn't originally see your post, but thank you, that's definatley what I'm shooting for ;)
 
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