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2005/02/11, 09:55 PM
Okay, comment or not, but I am keeping a post journal of my diet.
I am first just trying to set a baseline by eating approximately the same calories every day for 4-6 weeks (depending on how my body reacts)
My base line goals daily are:
2200 calories 880Pro/880Carb/440 fat, or 220g protein, 220g CHO, and 48g fat
I will be eating 6 meals a day, with my carbs being higher at breakfast and post workout. It will break down like this:
Meal 1) 60.5g CHO/36G protein/9g fat
Meal 2) 33g CHO/36gPro/9g fat
Meal 3 PWO shake - 60.5g CHO, 36g pro, nat occurring fat no added
Meal 4) Same as meal 2.
Meal 5) same as Meal 2, 4.
Meal 6) less carbs/36g pro/5-10g fat
Some fat carries over to other meals if my allowance isn't used up. And it will take me a few days to get it down pat.
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Spoon feeding in the long run teaches us nothing but the shape of the spoon.
-- E. M. Forster --
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2005/02/11, 10:08 PM
Day 1
6AM 4.5 oz apple
1/2c oatmeal
2 scoops ON anywhey
coffee, splenda
Totals this meal 354 cal, 47gCHO,
10g fiber, 34g protein, 3.4g fat
9 AM 1c broccoli, steamed
3/8c brown rice
4 oz chicken breast
This meal 310 cal, 25g CHO, 2.5g fiber, 38.6g pro, 6g fat
12:30 PWO shake 356 calories 57g CHO, 34g protein, 0 fat
2:30 PM Life Choice frozen dinner (Meatloaf)
360 cal, 16g CHO (broccoli and cauliflower), 6g
Fiber, 38g pro, 16g fat
4:30 really hungry!:surprised: 1 oz peanuts
170cal, 5g CHO, 2g fiber, 8g pro, 14g fat
(at least it is good fat:surprised:)
4:45 still starving! Can of tuna 180cal, 0CHO, 0 Fiber,
39g pro,1.5g fat
8:20 (woke up from dozing off)
2 scoops Muscle Milk, mixed with water to make
pudding:big_smile:
348 cal, 12g CHO, <2g fiber, 32g pro, 18g fat (MCTs)
Daily totals Calories 2078 (122 under goal)
CHO 162g / 648 cal / 32%
Fiber 22.5 (a little low, aiming for 25+)
Protein 223.6g / 894.4 cal/43%
Fat 58.9g / 530.1 cal/ 25%
So, day one, not too bad, but it will be closer to my goals tomorrow!!!
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Spoon feeding in the long run teaches us nothing but the shape of the spoon.
-- E. M. Forster --
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2005/02/12, 08:14 PM
Saturday - missed one meal today:( I figured out at the end of the day that I never had the meal that would normally be my PWO shake, so i came up short on calories...
Maybe that is okay because i was really lazy today.
7:30 Huevos rancheros - see recipe tac!
10:30 Medium carrot
3 c salad greens
1 can tuna
1 tbsp newman's olive oil and vinegar dresing
1:30 5 oz homemade gen tsao's chicken
3/8c brown rice
1c steamed broccoli
6:15 (waiting for husband to be done with some housestuff...)
2 gorton's salmon fillets (fast!)
1/2 med cucmber, sliced
1/2 tomato, sliced S&P
1 stalk celery 9found it in the firdge, leftover...
before bed I will have my Muscle milk pudding!
so my intake for the day was 1,743 calories (500 short of goal) 121.8g cho, 34.3g fiber (good day for fiber!), 187.8g pro, 55.75g fat
That is 43%/28%/29% Pro/CHO/Fat maybe i should aim for a 40/30/30 instead of 40/40/20?
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Spoon feeding in the long run teaches us nothing but the shape of the spoon.
-- E. M. Forster --
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2005/02/13, 09:41 PM
Sunday - a little relaxed about it today.
8:50 Extremely lazy breakfast (see recipe tac in nutrition forum)
11:30 Taco Bell Chicken enchilada thing... cheat meal
1:45 Life Choice roasted turkey and vegetables
3:30ish 4 sugar-free choc. chip cookies
7:30 diet coke with lime wedges, steak and chicken salad
before bed I will have my protein pudding..
I estimated some of my calories today because of the enchilada and dinner was at a restaurant.
Total calories 2001, 183g CHO, 37.3g fiber, 175.5g protein, 689.5g fat.
I am going to average the past three days totals and make that amount my baseline, which i will follow for 4 weeks, possibly 6.
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Vision without action is a daydream, Action without vision is a nightmare.
-- Japanese Proverb --
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2005/02/15, 07:02 AM
Happy Valentine's Day (yesterday)
A bit high on my calories today (steak will do that!), but closer to my P/C/F ratio.
Slept in...
9 AM bb pancakes with blueberries and SF syrup
12 PWO shake
2:00 steak (6 oz ranch, though I cut off about an ounce of fat!), baked potato, salad (lettuce, garbanzo beans, 1 tbsp sunflower seeds, tsp olive oil/vinegar, onion)
5:00 on the go - small labrada carb watcher bar and EAS cafe lo-carb shake (caramel cafe, really tasty)
6 PM Cardio
8 PM Lifechoice meatloaf and broccoli/cauliflower
9:45 labrada carbwatchers bar (craving chocolate)
Totlas - Calories 2446, 223.6g CHO, 216.5g Protein, 57.2g fat 35/36/21 P/C/F
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Vision without action is a daydream, Action without vision is a nightmare.
-- Japanese Proverb --
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