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2004/04/16, 10:17 AM
Hi everybody,
i would love that someone can help me with my nutrition plan and tell me how i can get the prtein and carbs that i need exactly from the food.
OK, in my nutrition plan from freetrainers.com, my profile said that i need 247g of protein, 618g of carbs, 47g fat and 3830 cal.
I 've reading all the list of food that the site suggest me, u know like all the categorie (meat-ficsh-poultry, grain-breads,... etc)
When i tried to mix up food to get what i need from the list, i have a problem with the calorie that i need.
Isn`t it too much because at the end of a day, the protein, carbs and fat are complete excep the calories, not even the half of it.
So i'm sure that i'm doing a bad diet here even with the list and if you guys can help me on what can i eat to get all i want in a day at least and then, i'll try to make a better diet for next day and next day...
Hope i was clear and sorry for my poor english!
Thanks
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2004/04/16, 10:36 AM
Mimosa - why don't you give us an example of what you eat for a day and we can help you tweak it to closer to your goals.:)
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If you fall down seven times, get up eight.
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2004/04/17, 11:29 AM
OK,
in the morning like today (9:00 am), i ate 1 whole egg with a whole wheat bread and my shake of 100% whey protein (optimum).
At 12:00, i ate a plate of macaroni with salsa sauce and a banana.
At 15:30, i ate another banana, and drank an orange juice
At 19:00, i ate a tuna can mix while corn, tomatoe, onion and olive oil
At 21:00, i drink another shake protein and THAT'S IT
so that's a kind of what i eat in a day but sometimes if i<m at work and i can eat around 15:00 pm, i'll eat a lean body bar.
Thanks for the help and advice..:)
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2004/04/17, 11:31 AM
And also. i eat a lot of chicken in the week if it's not the tuna, very rare that i'm gonna eat red meat because i have a little bit of bad cholesterol (4.9)
thanks
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2004/04/17, 02:12 PM
This is going to take alot of work...:big_smile:, just kidding. Basically your diet sucks. Your profile seems to indicate your main goal is to lose 20 lb. of fat. With this diet you presented you will never achieve those goals, and with the macro numbers from FT you will neither. You are eating calorie dense foods, macaroni, corn, banana, etc. These will at the very best hinder fat burning. You need to add protein, cut back on the processed carbs, and then you can actually add more quality calories, still lose weight, and be full and have great workouts.
This is an outline I have given many times that will fit your needs perfectly...
meal 1...protein/starchy carb
meal 2...protein/carb/veggie
meal 3...protein/veggie(double up here)
meal 4...protein/veggie/fats
meal 5...protein/veggie/fats
Now, I would start you out at 3458 calories. Set your protein to 50%, carbs 30%, and fats 20%. Make these numbers fit into the 3458 calorie amount. For instance, 1729 of your calories will come from protein. This would be 432 gr. of protein. This may sound like alot, but it is really attainable. Eating at each meal, this would be around 45 gr. of protein, not counting your post workout shake which will be 40 gr. or so. A chicken breast(6 oz.) for instance is 39 gr. of protein, 187 calories. A can of tuna is 32 gr., a protein supplemental drink can easily be 30-40 gr. So, this is very easily done. Your fats should come from healthy EFA's, these will actually help metabolize fat and many other health benefits(will not hurt triglycerides). Eat fatty fish here, like salmon is great. Buy a bottle of flax oil, it is very inexpensive, and a tbsp. will give you 10 gr. of high quality Omega 3's. Hope this helps, lots to put in one post, may take a few more. Feel free to ask questions.:)
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Quoting from mimosa7:
OK,
in the morning like today (9:00 am), i ate 1 whole egg with a whole wheat bread and my shake of 100% whey protein (optimum).
At 12:00, i ate a plate of macaroni with salsa sauce and a banana.
At 15:30, i ate another banana, and drank an orange juice
At 19:00, i ate a tuna can mix while corn, tomatoe, onion and olive oil
At 21:00, i drink another shake protein and THAT'S IT
so that's a kind of what i eat in a day but sometimes if i<m at work and i can eat around 15:00 pm, i'll eat a lean body bar.
Thanks for the help and advice..:)
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2004/04/17, 02:59 PM
Hi BB1fit,
Thank you so much for your help. But I'm a little lost with all those guidelines that you gave me. It would greatly help me if you could give me an example of what to eat exactly during a typical day. I wake up @ 7.30 pm and sleep @ 11h30 pm. During the day , I would like to include my "Shake protein" and my "Labrada lean Body Bar". I would like you to give me a detailed schedule of what to eat during the day among the things you and I listed above for example (plus what to add/delete).
Thank you very much for all your help and I would take your "typical schedule" and aplly it to the letter.
Have a nice day.:)
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2004/04/17, 03:11 PM
Please, can you tell me what is EFA ? sorry for my ignorance :big_smile:
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2004/04/17, 03:17 PM
EFA stands for Essential Fatty Acids. Includes olive oil, flax oil, fatty fish (such as BB1 stated above)and natural peanut butter to name a few.
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2004/04/17, 03:21 PM
Thank you dahayz for this information! :)
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2004/04/17, 03:56 PM
1...eggwhites/oatmeal
train
PWO shake
2...lean meat/fibrous carb like any kind of good bean or even brown rice/veggie like broccoli, spinach, etc.
3...lean meat, cottage cheese, eggwhites, protein supp., etc./2 cups of above veggies
4....lean meat, protein supp., etc./2 cups of veggies/1 tbsp. of flax oil
5....lean meat/1 cup salad/1 cup veggies/1 tbsp. flax oil or Newmans own dressing(olive oil)
If you have a pre bed meal, 1/2 cup cottage cheese, 1 tbsp. of natural peanut butter, and a leafy green salad would be good.
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Quoting from mimosa7:
Hi BB1fit,
Thank you so much for your help. But I'm a little lost with all those guidelines that you gave me. It would greatly help me if you could give me an example of what to eat exactly during a typical day. I wake up @ 7.30 pm and sleep @ 11h30 pm. During the day , I would like to include my "Shake protein" and my "Labrada lean Body Bar". I would like you to give me a detailed schedule of what to eat during the day among the things you and I listed above for example (plus what to add/delete).
Thank you very much for all your help and I would take your "typical schedule" and aplly it to the letter.
Have a nice day.:)
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2004/04/17, 07:02 PM
Thanks a lot BB1fit. i'll try that..
have a nice day!
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2004/04/18, 02:19 PM
HI BB1fit or any other person who can guide me a little,
After BB1fit suggest me on my diet, i started today like this :
because it's sunday, i woke up at 9:30, eat a 12oz of skim milk with whole green cereal (about 2 cup) with it and drink a shake protein (100% whey protein)
at 1:00, i take my fat burner pills (hydroxycut) and 45 min later, i eat about 200g of skinless chicken breast with a tomatoe.
at 4:25, pills of fat burners
at 5:00 pm, i eat 100g of skinless chicken with an apple and a orange juice
6:30, 2h of workout including 20min of cardio
9:00pm, a tuna can with tomatoe, romance laitue and corn and of course my other shake protein and that's it for the day.
Is that a good start or it's reallu sucks again???:surprised:
Thank you very much for your time, advice and support
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2004/04/18, 02:55 PM
Mimosa you are getting closer. The diet takes a bit of time and tweaking but you will get it.
You need to review the post for Bodybuilder's Grocery List, I printed it and keep it in my kitchen. You will notice that there are no juices, so you will want to lose the orange juice, it isn't helping you attain your goals. If I'm wrong, somebody correct me.
Using the guidelines that BB1 provided, I put together a sample breakfast for you. The proportions that you have are much, much larger than mine, but I think the breakfast is okay.
BB1 recommends protein/starchy carbs to start your day off right. He further recommends that you make these egg whites and oatmeal. I use the regular, not the instant because I think it digests slower.
So, the protein can be
7 large egg whites
1 whole egg
The cholesterol and fats from eggs are in the yolk, that's why you aren't using the whole egg. You can leave out the egg yolk altogether, some people leave them in for extra flavor.
Now the starchy carb,
1 Cup of Oatmeal (that's 1/2 cup dry, before cooking)
Now add to that 8oz (1 cup) of non-fat milk. You can put it on your oatmeal, use it when cooking your eggs, or just drink it.
According to Fitday.com, this will give you a breakfast of 434 Calories, 9g Fat, 40g Carbs, and the 46g Protein that BB1 wants you to have with each meal.
I apologize if any of this is wrong. I'm trying to be helpful but the proportions are so much larger than what I have, I can't be sure of it's accuracy.
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Anni
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2004/04/18, 03:26 PM
Hi anni313, any advice are very helpful for me right now because i'm a real newbie so i thank you very much for your help and you gave me a great information about the eggs that maybe i should eat sometimes for breakfast(the white part though because i have a little bit of bad cholesterol "5.7")
on the other hand, you were right about the orange juice because you're not the only one you told me that.
So thanks again and still need more advice if any person here can help. :big_smile:
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