Suggestions?

N

nol3afclover

New member
Ive got my daily nutrition plan kinda worked out. Would like some opinions on it.



Breakfast: Special K high protein/fiber cereal (0g sugar) with skimmed milk.

Snack: Fresh homecut fruit cup (Apple,grapes,watermelon,peach)

Lunch: 6-inch Subway Club sub on wheat with no cheeze (Turkey breast, ham, chicken breast) with mustard (380 cals)

Snack: Another fruit cup OR protein bar (20g protein, 0g sugar, 0g transfat, 190 cals)

Dinner: Grilled chicken breast on pasta with frest veggies

Snack: Fruit cup or slice of water melon.

In addition to this, I take dietary fiber supplements, flaxseed oil, and multivitamin.


Of course I lift weights 2-3 times per week and cardio about 5 days per week in addition to this 'diet'.

Any suggestions?
 
Have you inputted your intake into

Or do you know the total cals and breakdown of protein, fats, and carbs off hand?
 
No sir.

I just put together a lifestyle i can stick to, with foods that i like, and that i can manage. Should i input my numbers into that? how will that help me?
 
grams cals % total

Total: 1709

Fat: 22g 196 12%
Sat: 8g 73 4%
Poly: 5g 47 3%
Mono: 5g 47 3%
Carbs: 269g 936 57%
Fiber: 35g 0 0%
Protein: 128g 513 31%
Alcohol: 0 0 0%

This is what it gave me
 
Your cals seem a bit low for someone of your size. How long have you been eating like this?

Also, you're low in good fats and protein in the diet. I'd shoot for a minimum of .25 grams of fat per pound... just balllparking it.... majority coming from good stuff.... think fish, fish oil, nuts, natty peanut butter, etc

I'd be interested in seeing how you're weight training too.
 
Ive actually edited my intake here a bit. Threw in a few nuts and such...

Total: 2224
Fat: 48g 434 20%
Sat: 17g 153 7%
Poly: 11g 98 4%
Mono: 15g 136 6%
Carbs: 304g 1057 49%
Fiber: 40g 0 0%
Protein: 170g 678 31%
Alcohol: 0 0 0%


Would something in that area be more like it? I added an additional protein bar, a serving of peanuts to add to my salad, and 1 more cup of milk.
 
Certainly closer. I'm not really a fan of protein bars. Most are junk. But it's a step in the right direction.

Here's some idea foods for you that I include in my own diet:

Protein: Chicken and turkey breast, lean ground beef, lean cuts of steak, pork tenderloin, eggs, whey protein shakes, cottage cheese, fish....

These foods can be a pain in the ass to cook. I cook pretty much all my meats 2x per week, weigh out, bag, and refrigerate them.

Fats: Natural Peanut Butter, fish, fish oil capsules, flax, extra virgin olive oil, udo's choice oil blend, nuts, avocados, etc.

Carbs: Whole wheat pasta, yams and sweet potatoes, whole wheat bread and wraps, veggies/fruit, milk(can go in multiple categories), cheese(same deal), etc

I'll also throw in some "treats" too in order to keep me sane, but they are counted in my caloric totals for the most part.

Hope that helps. These certainly aren't' complete lists, btw.
 
A quick question. After looking at your photo album....Were you ever overweight? Or are you on this board to support and advise? Just curious....If you were in fact overweight, how much did you weigh...
 
nol3afclover said:
A quick question. After looking at your photo album....Were you ever overweight? Or are you on this board to support and advise? Just curious....If you were in fact overweight, how much did you weigh...
Click to expand...

Nope.

I was a skinny runt. Sure it doesn't sound bad to you.

Terrible for me.
 
Steve said:
Certainly closer. I'm not really a fan of protein bars. Most are junk. But it's a step in the right direction.

Here's some idea foods for you that I include in my own diet:

Protein: Chicken and turkey breast, lean ground beef, lean cuts of steak, pork tenderloin, eggs, whey protein shakes, cottage cheese, fish....

These foods can be a pain in the ass to cook. I cook pretty much all my meats 2x per week, weigh out, bag, and refrigerate them.

Fats: Natural Peanut Butter, fish, fish oil capsules, flax, extra virgin olive oil, udo's choice oil blend, nuts, avocados, etc.

Carbs: Whole wheat pasta, yams and sweet potatoes, whole wheat bread and wraps, veggies/fruit, milk(can go in multiple categories), cheese(same deal), etc

I'll also throw in some "treats" too in order to keep me sane, but they are counted in my caloric totals for the most part.

Hope that helps. These certainly aren't' complete lists, btw.
Click to expand...

The carb selections are terrific. Being a diabetic myself I recognize the inclusion of carbs which I believe to still be necessary but they are very good carbs.

Great suggestions.
 
maleficent said:
And you worked hard and continue to work to get and keep the body you've got... Changing your body takes work...
Click to expand...

Certainly does.

I've taken months off here and there throughout my *career* due to injury. Granted, some of these times I ate like crap.... too depressed to stick to a nutrition strategy all couped up and whatnot.... but I'd begin to look like hell.

I'm certainly in this for life.

I wouldn't want it any other way.
 
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