Breakdown of my daily meals and calories, please advise. - DFWstangs Forums
 
LinkBack Thread Tools Display Modes
post #1 of 8 (permalink) Old 04-16-2009, 11:31 PM Thread Starter
Lifer
 
Join Date: Jan 2002
Location: dville
Posts: 1,034
Breakdown of my daily meals and calories, please advise.

First off, I am trying to shed a few pounds right now since I can only lift heavy with my legs until my rotator cuff gets a little better. I am doing cardio 5-6 days a week, 45mins-1hr a day. Working out with weights every other day for about 45, going real hard with legs, taking the others easy. I am currently [email protected]'. When I calculated my maintance level with my amount of exercise it puts me around 3500 calories. Here is my calorie breakdown:

3,021 - Total Calories
92g - Total Fat
311mg - Total Cholestrol
4,857mg - Total Sodium
287g - Total Carbs
57g - Total Sugar
49g - Total Fiber
236g - Total Protien

I have always heard at least 1.0g protien per lb bodyweight, which I have covered and try for a 40:40:20 split (carbrotien:fat) which I think I have done a good job covering. Once I loose a few lbs, I will then need to know where to add the extra calories.

A breakdown of the foods below:

6 A.M.
Quaker Oatmeal 1.50 225 5g 0mg 0mg 41g 2g 6g 8g x
^ Servings consumed: Serving size: 1/2 cup

BSN Syntha-6 (strawberry) 1.50 300 9g 90mg 240mg 20g 3g 8g 35g x
^ Servings consumed: Serving size: 1 Rounded Scoop (44g)

Skim Milk 1.50 120 0g 8mg 180mg 18g 18g 0g 12g x
^ Total consumed: servings cups tablespoons teaspoons Serving size: 1 cup (8 oz)

Smuckers Natural Peanut Butter 1.00 210 16g 0mg 120mg 6g 1g 2g 8g x
^ Servings consumed: Serving size: 2 tbsp.

9 A.M.
Subway Roasted Chicken Sub 1.00 345 5g 0mg 830mg 48g 9g 5g 15g x
^ Servings consumed: Serving size: 1 six inch sub

12 P.M.
Mixed Vegetables, Stir Fried 1.00 177 13g 0mg 920mg 10g 0g 8g 6g x
^ Servings consumed: Serving size: 1 portion, 177g

Chicken Sandwhich (wheat Bun) 1.00 410 12g 65mg 1,360mg 48g 9g 4g 30g x
^ Servings consumed: Serving size: 1 sandwhich

3:30 P.M.
Subway Roasted Chicken Sub 1.00 345 5g 0mg 830mg 48g 9g 5g 15g x
^ Servings consumed: Serving size: 1 six inch sub

7:30 P.M. (Post Workout)
ON 100% Whey Protein Vanilla 2.00 220 2g 20mg 80mg 4g 2g 0g 46g x
^ Servings consumed: Serving size: 1 Scoop

Quaker Oatmeal 1.00 150 3g 0mg 0mg 27g 1g 4g 5g x
^ Servings consumed: Serving size: 1/2 cup

Smuckers Natural Peanut Butter 0.50 105 8g 0mg 60mg 3g 1g 1g 4g

9 P.M.
Chicken Breast 1.00 130 1g 68mg 77mg 0g 0g 0g 27g x
^ Servings consumed: Serving size: 4oz

10:30 P.M.
BSN Syntha-6 (strawberry) 1.00 200 6g 60mg 160mg 13g 2g 5g 23g x
^ Servings consumed: Serving size: 1 Rounded Scoop (44g)


Almonds 12.00 84 7g 0mg 0mg 2g 1g 1g 4g x
^ Servings consumed: Serving size: 1 almond
dville_gt is offline  
Sponsored Links
Advertisement
 
post #2 of 8 (permalink) Old 04-17-2009, 09:32 AM
Bitter Italian
 
Wario's Avatar
 
Join Date: Aug 2002
Location: On the mat.
Posts: 6,101
Quote:
Originally Posted by dville_gt View Post
When I calculated my maintance level with my amount of exercise it puts me around 3500 calories.
You guys have to learn that calculations dont always work. Stop going by the book and find what works for you. 3k cals maybe too much for you to loose the lbs your looking for.

Right now I'm cutting so I try and stick around 1200 to 1500. I run 2 miles in the AM and do high intensity cardio for over an hour most every night. In no way am I saying this is whats right for everyone but its what I found works for me.
Wario is offline  
post #3 of 8 (permalink) Old 04-17-2009, 10:18 AM
Ja Ja Ja Ja JEW UNIT!!
 
White_lightning's Avatar
 
Join Date: May 2000
Location: SMackdownville,TX
Posts: 13,296
im no guru.. but IMO cutting with 3k calories not going to get the results you want unless you are 500lbs.. im taking in 1200-1800 calories a day to lose weight.. im still regaining muscle from time off lifting but im loosing fat at a satisfactory rate.

D.
Pain, is weakness leaving the body.
White_lightning is offline  
 
post #4 of 8 (permalink) Old 04-17-2009, 10:45 AM Thread Starter
Lifer
 
Join Date: Jan 2002
Location: dville
Posts: 1,034
holy crap you guys are low on the cals. i've gone from 230 to 220 in 3 weeks at this rate, i know it'll slow up soon though unless i change something. i am considering a keto diet since i have never tried it. going to give the ckd diet a try (high fats/mod protien/no carbs(except pwo) for 5 days, 36 hours carb loading, then back to the high fat/mod protien/ no carb(except pwo). heard a lot of people say they dropped the pounds and kept the strength with it. plus they have a bulking version for once i get my shoulder healed. any input there?
dville_gt is offline  
post #5 of 8 (permalink) Old 04-17-2009, 10:49 AM
Ja Ja Ja Ja JEW UNIT!!
 
White_lightning's Avatar
 
Join Date: May 2000
Location: SMackdownville,TX
Posts: 13,296
Quote:
Originally Posted by dville_gt View Post
holy crap you guys are low on the cals. i've gone from 230 to 220 in 3 weeks at this rate, i know it'll slow up soon though unless i change something. i am considering a keto diet since i have never tried it. going to give the ckd diet a try (high fats/mod protien/no carbs(except pwo) for 5 days, 36 hours carb loading, then back to the high fat/mod protien/ no carb(except pwo). heard a lot of people say they dropped the pounds and kept the strength with it. plus they have a bulking version for once i get my shoulder healed. any input there?
im down from 342 to 303 in 5.5 weeks and my strength is returning after a 6 month lay off on my calorie plan. i guess to each his own.

D.
Pain, is weakness leaving the body.
White_lightning is offline  
post #6 of 8 (permalink) Old 04-17-2009, 11:11 AM Thread Starter
Lifer
 
Join Date: Jan 2002
Location: dville
Posts: 1,034
i am def. not discounting what you've done WL. i just dont think i want to go so low on the cals right now (at least until the scale stops dropping). i was taking in about 4000-4500 cals a day, no cardio really, and i could not break 230 for some reason. i am sure my body is shocked (even at the realitivly high) 3k cal range right now. this keto plan wants me at about 2800 cals a day, about 180g's protien and about 230g's of fat a day w/minimum carbs (during the no carb period) and then about 1000g's of carbs over the next 36 hours about the same amount of protien and less then 100g's of fat during that 36 hour 'carb-up'.

i am really interested to see how this is going to work, obviously my current diet will get thrown out the window, but i am ready for a change of pace anyways.
dville_gt is offline  
post #7 of 8 (permalink) Old 04-17-2009, 04:42 PM
Lifer
 
George G.'s Avatar
 
Join Date: Jun 2003
Location: Where do YOU live?
Posts: 2,107
I think that's a lot of cals as well, but if it works for you then that's cool. At least when you hit your plataue, you can cut some more calories out and keep dropping.

is it me, or is that ton of sodium you're taking in?

George
George G. is offline  
post #8 of 8 (permalink) Old 04-17-2009, 05:15 PM Thread Starter
Lifer
 
Join Date: Jan 2002
Location: dville
Posts: 1,034
ya, i was thinking the same thing. it looks like it is mostly from the stir fried veggies and the subways...probably should consider some other options there.
dville_gt is offline  
Sponsored Links
Advertisement
 
Reply

Bookmarks

Quick Reply
Message:
Options

Register Now



In order to be able to post messages on the DFWstangs Forums forums, you must first register.
Please enter your desired user name, your email address and other required details in the form below.

User Name:
Password
Please enter a password for your user account. Note that passwords are case-sensitive.

Password:


Confirm Password:
Email Address
Please enter a valid email address for yourself.

Email Address:
OR

Log-in










Thread Tools
Show Printable Version Show Printable Version
Email this Page Email this Page
Display Modes
Linear Mode Linear Mode



Posting Rules  
You may post new threads
You may post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is On
Trackbacks are On
Pingbacks are On
Refbacks are On

 
For the best viewing experience please update your browser to Google Chrome