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Group: Specific Diets & Nutrition

Personal Nutrition Profile

willylunsford Posts: 18 Joined: 2003/12/11	2003/12/12, 12:10 PM My personal nutrition profile tells me I need to intake the following in order to meet my exercise goals: Protein - 219 g Carbohydrates - 613 g Fats - 78 g Total Calories - 3924 I am currently content with my weight but would like to slowly increase lean muscle mass (I am 6'1 175lbs). I eat a large variety of healthy foods such as fruits and vegetables and lean meats. The problem I am having is reaching the suggested protein levels without going over on my fats. Today I have already reached 53 grams of fat and I have only had breakfast and a snack. Any suggestions for foods that I can eat in order to stay below the fat intake? Here is an example of what I eat in a typical day: Breakfast: 3 eggs 2 slices of turkey bacon 2 slices of whole grain wheat bread 1 cup of organic fat free milk 1 piece of fruit 1 tablespoon flaxseed oil Snack: Some type of nut mixture ex. (walnuts or pecans or other) Lunch: 1 chicken breast 2 cups of vegetables 1 large glass of water 1 - 2 cups of rice Snack: 1 piece of fruit Dinner: Similar to lunch
rpacheco Posts: 3,770 Joined: 2001/12/13	2003/12/12, 01:21 PM Although I must say that the "fat" content of your first 2 meals are made up of healthy fat (EFA). Remember, fat from nuts, flaxseed, fish, etc. are healthy. It's the saturated fat (found in cooking oil, deep-fried foods, etc.) that you'll need to stay away from. -------------- **_Robert_** Pain is temporary; glory is forever!
willylunsford Posts: 18 Joined: 2003/12/11	2003/12/12, 01:28 PM So when they allot fats on the nutrition program they are mainly looking at saturated and unhealthy fats? Thanks for the reply
rpacheco Posts: 3,770 Joined: 2001/12/13	2003/12/12, 04:17 PM There are healthy and unhealthy "fats." EFA (essential fatty acids) are mostly found in the foods I mentioned above. You should incorporate these fats in your diet, regardless on whether you are trying to lose weight or adding muscle mass. -------------- **_Robert_** Pain is temporary; glory is forever!
ssjslsdd Posts: 59 Joined: 2002/01/23	2003/12/12, 05:06 PM Willylunsford I would not beat yourself up over the suggested food intake for gaining weight. You do not have to eat that much to gain good muscle. Each person has a different makeup, by this I mean some people have a faster metablosim than others therefore needing more calories. Also each persons body absorbs food differently. I guess what I am trying to say is stick with a diet that you are comfortable with. Every month or so check to see if you are gaining muscle, loosing fat, etc. Then make small changes in your diet as they are needed. Nobody can tell you what your body needs only you can know this. The suggested calorie intake on this site are only guide lines. I hope this is of some help. It takes awhile to get a set diet. Sean............
willylunsford Posts: 18 Joined: 2003/12/11	2003/12/14, 08:29 AM Thanks for the advice, I think I am going to go see a nutritionist at the end of the month and see if they can give me a diet guide. Thanks for the comments everyone.