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2003/09/11, 08:31 PM
I just tried out the FT nutrien guide and what I take in and what they want me to take in are totaly off. With my current diet I get in 1041 calories, 109 protein, 104 carbs, and 23 fats. What FT wants me to take in is 4875 calories, 239 protein, 683 carbs, 135 fats. I'm 21 years old and weight 185 lbs. I wanted to loose fat but keeping building muscle mass. I can post my diet if needed but I eat healthy. Should I start taking a protein shake or eat more foods?
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2003/09/11, 08:34 PM
I guess it would help to see my diet here it is.
Breakfast
1 cup oats, 2 whole eggs, glass of milk
Lunch
Chicken breat, slice of wheat bread, 1 banana, glass of milk
Pre work out snack
Spinach
Dinner
Chicken breast or turkey, greenbeans or spinach
Bedtime
1 whole egg
I admit sometimes I get a cookie or 2 in but Im only human
and advice thanks
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2003/09/11, 09:04 PM
I fugure you should be at around 2500 cal per day. Those numbers are out of wack. Aim for good quality protein, good carbs, get rid of the egg yolk and eat more eggs at a time, and eat more often. Add in tuna, sardines, lean beef.
Milk is ok if you are using the 1%.
By eating smaller meals more often, you will get your metabolism going. Are you doing cardio? How long have you been training? If you have just started, try and wait b4 using protein supps and see if you can acomplish the protein intake with real food.
Hope this helps.
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Beleive you can, and you are halfway there.
Ivan Montreal Canada (aka SpongeBob Square Pants to some!)
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2003/09/11, 10:04 PM
Good advice Sponge Bob. I find we are getting a lot of people who are starving themselves lately. Obviously a lot of info on proper nutrition is needed. A lot of the old wives tales still stand huh? Trenz not only do you need more calories but good ones at that. It has been said before. Protein from fish, lean meats, nuts, peanut butter the kind with no sugar in it, eggs mostly whites, low fat cheeses and if necessary whey protein supplements for snacks. Carbs should be whole grains brown rice, whole grain bread, barley, quiona, beans, bulgar, wheat berrries etc. Fruits and fruit juices limited but not cut out. Sweet potatoes rather than white. Allow yourself for a cheat day about every 12 days for your cookies but that does not mean eat the whole box. Severely limit sugar, pastries, chips, muffins, baked goods, cookies, ice cream and you should know the culprits by now. Oh yeah soda is garbage. Get 1800 to 2400 calories per day to lose fat and more per day when maintaining. Vary your cals per day to keep the body guessing. vary your workouts. You are young and lucky with metabolism that way. At my age 49, it gets pretty tough. You are paving the way now for a good future but you gotta eat!!!!
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2003/09/12, 09:30 AM
OK well working with the schedule I have now what would you suggest. I do lift 5 days a week I work every muscle group. I dont currently do cardio unless you count chasing my son around the house and playground all day. I thought I was eating alot but I guess I was wrong. I like the way I have my eating system now cause it works with me going to school in the mornings and working midnight shift. If i need to eat every 2-3 hours I guess I can find a way to make it work. Anyone have a suggestion on what I should eat when?
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2003/09/12, 03:29 PM
You are already eating 5 times a day, so just add 1-2 more small meals or healthy snacks in there where you can. Since you need almost twice as many calories as you have been getting, you need to eat bigger portions of the same things if you don't want to change it. You could have a can of tuna or a cup of cattage cheese for one of your snacks. Your choices are good ones, though. You are on the right track.
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~Victoria~
...There are no shortcuts to any place worth going.--Beverly Sills
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