Michelle's food

[msmlm]

I am a "newbie" and am interested on getting feedback on my food - I am just starting, don't really have a grip on what I am doing - have read a gazillion articles, diet plans and used a bunch of metabolic, fat % and calorie calculators - with varying answers. Carbns, no carbs, 40 - 40 -20, 50 - 30 - 20, - really I have no clue so am thinking this might help a bit.

Stats as of Jan 10-2011: (lbs and inches - from bootcamp class)
41 year old woman. 5'2" tall. 189.5 lbs. Goal: 130.
I have a very sedentary job 8 hrs a day in front of a desk and usually no lunch breaks...
I am a coke zero addict. I am active outside of work.
I think my fat % is 28% but not sure if I have done it right - I have no calipers.
Measurements:
Chest: 41
Bicep: 13
Waist: 39.50
Abs: 43
Hips: 43
Inner thigh: 25
Thigh: 24.5

Weight Feb 14-2011: 182 lbs (-7.5 lbs - did not do measurements)
Feb 14-2011 Food / Workout:
Wake up 4:30 am
Bootcamp 5 am (Cardio & weights - mostly upper w/10lbs) 1 hr.
- 9 am: 1 c plain instant oats, 1 cup egg substitute, .25 c salsa
- 11:30 am: Whey Gourmet protein with water
- 1:30: 6 oz chicken, 1 c asparagus
(couldnt eat it all so grazed on this till 3 pm)
- 5 pm: whey gourmet protein with water
Run club: 3 km, 7:33 km/min pace
8:30 pm: Hershey valentine chocolate (small)
Coke zero throughout day (yes bad, working on cutting it out)...
Breakdown in foods:
878 calories --> 119 protein / 58 carb / 22 fat
Note:
- Went to bed as soon I got home from run class --> sore and tired would have eaten supper but not hungry and too tired.

[WonderPug]

You need to start learning the basics.

Please start with the stickies, particularly:
http://forum.bodybuilding.com/showthread.php?t=121703981
http://forum.bodybuilding.com/showthread.php?t=129523333

[msmlm]

Thanks! I made sure I posted my macros above (etiquette of a newbie...)

as for the other article - here is what I have figured out. (Used Mr. Cookers Total Metabolism Forecaster)
My fat % varies between 3 methods of input:
Hodgson / Beckett = 46.9 :(
YMCA = 39.69
US Navy = 27.78 (Very close to what my bathroom scale says also.)
All of the numbers are depressing but I am hoping the US Navy one is close to reality...

According to Mr. Cookers excel wonder, here are my stats...
Resting Calorie Expenditure (RCE) = 1536
Avg excercise calories per day = 244
Cumulative activity factor = 1359

Total Daily Calorie Expenditure (TDCE) = 2164 with a metabolic rating of 97%

Note: I do have diagnosed Hypothyroidism and take 1 mcg synthroid per day...have had it for about 2 years

If I want my goal weight to be 125 lbs at a maximum recommended weight loss of 2.12 lbs per week and NOT be in starvation mode, caloric intake based on "lean body mass" would look like:
1009 calories --> 131 protein / 70 carbs / 22 fat

If I base the caloric intake on my "target goal" I get:
1009 calories --> 125 protein / 77 carbs / 22 fat

Questions:
1/Which one do I go by?
2/If I enter a ratio 40 p / 40 c / 20 f or some other combo I get a different caloric intake - how do I know which method I should use when each article or info is different?
3/When I hit a plateau is it better to eat different (more or less?) or bump up excercise?

Thanks.

[msmlm]

Feb 15-2011

Food (tracked on Spark):
Wake up: 7:00 am
- 9 am: 1 c cinn oatmeal quaker instant, 1 c egg substitute, .25 hot salsa
(306 calories = 38 c / 3 f / 29 p

- 11:30 am: Whey gourmet protein, .5c frozen peach, .5 c frozen pineapple, water
(205 calories = 22 c / 3 f / 24 p)

- 2:00 pm: whey gourmet protein powder; 1 c frozen bberries; water
(209 calories = 22 c / 4 f / 24 p)

8:30 pm: (post workout/late supper): 6 oz turkey breast; 1 c asparagus
(218 calories = 6 c / 2 f / 42 p)

4 cans coke zero throughout day
(0 calories and ohhhh so good)

TOTAL breakdown for the day:
937 calories = 88 carbs/ 13 fat / 119 protein

Fitness:
6 pm - bootcamp (110 arm punches with 5 lb weights; ran through ladder in and outs 60 times; up and downs 55 times; 30 sit ups; 100 ground grazers; 30 updown scissors; 30 side side scissors; 25 leg lifts; 30 s plank hold each front; side; front; side; 55 plank kicks; 55 army pushups)
7:30 pm: 30 min treadmill ran/walked 3.64 km according to Nike +...

NOTE: Really really hard time eating today - should have eaten lunch (chicken and beans) but truly was not hungry - forced myself to choke back the 2nd protein shake in late afternoon). Not drinking any water...bad.

[AlwaysTryin]

~900 calories?!?!?!

P.s don't use ratios

[megs1990]

~900 calories?!?!?!

P.s don't use ratios

Exactly my thoughts!

[desslok]

Exactly my thoughts!

My thought too, plus : NO fats??????!!

[msmlm]

Thanks for the feedback!!!
Ok -I am not sure I understand...
If I do not enter a ratio into the Metabolic Forecaster, how do I know how much of what to eat? Do you mean just eat until I hit the estimated calorie intake that it gave me of 1009, and not worry about protein / fat and carb amounts?

In regards to fats - I thought it was just in whatever I ate - so do you think I should add some - flax seed or olive oil or something or add omega 3-6-9 what I eat each day?

Sorry if the questions sound basic - I re-read the article WonderPug linked me too, and it says not to use ratio's - however the metabolic forecaster asks to input them to give you the breakdown so I used 40-40-20. Also I was not sure if you try to do the breakdown of using the caloric input it gave you (1009) and then tried to do the breakdown of fat x 9, carbs x 4, protein x 4 - if you were supposed to use the weight you are at now or the weight you want to be...Not sure if I am making sense - this is the part I find extremely confusing...

Thanks

[WonderPug]

^ Calculate your maintenance caloric intake. The link I provided in my prior post explains in detail how to do this.

Set your daily caloric intake at 80% to 90% of maintenance to lose weight at an acceptable pace.

Set your protein intake to 1.0 to 1.5 grams per pound of lean body mass.
Set your fat intake to 0.45 to 1.0 grams per pound of bodyweight (unless you're obese, in which case use lean body mass as the benchmark).
Compose the remainder of your caloric intake form your preferred mix of carbs, addition protein and/or additional fat.

Monitor weight loss weekly and adjust calories accordingly, with the aim of dropping about 1 to 2 pounds per week in scale weight on average.

[juliacheh]

You can start a journal in female section if you want. You'll get lots of good avice and encouragement.

[snorkelman]

^ Calculate your maintenance caloric intake. The link I provided in my prior post explains in detail how to do this.

Set your daily caloric intake at 80% to 90% of maintenance to lose weight at an acceptable pace.

Set your protein intake to 1.0 to 1.5 grams per pound of lean body mass.
Set your fat intake to 0.45 to 1.0 grams per pound of bodyweight (unless you're obese, in which case use lean body mass as the benchmark).
Compose the remainder of your caloric intake form your preferred mix of carbs, addition protein and/or additional fat.

Monitor weight loss weekly and adjust calories accordingly, with the aim of dropping about 1 to 2 pounds per week in scale weight on average.

OP, I suggest that you read this and comprehend it because this post is solid advice and if you get your head wrapped around it, you will be able to properly look at the entire concept of properly designing your food intake. It is one thing to try and hit some suggested macro targets (such as 40/40/20) but the above advice is probably able to be understood easier. The key for healthy fat loss is to maintain the current muscle you have while making sure to get adequate micronutrients and fiber. It is easy to just slash your caloric intake, but if your protein levels are too low, you will likely lose muscle. if fat levels are too low, there are a whole host of problems that will impact functioning.

I would spend the vast majority of your time reading and re-reading the nutrition stickies (especially the ones referenced in this thread) until you completely understand them. If you spend your time reading the daily threads, you will see a bunch of crap, and attention to detail that is most likely not necessary for you to focus on right now.

Instead of lasering in on ratios, I think you will be wise to focus on setting and hitting a daily caloric intake, and hitting targets for protein and EFAs.

[msmlm]

Ok - thanks for the feedback, I really do appreciate it & will do lots of reading over the next little while & try and wrap my head around the whole breakdown and calorie thing...!

Feb 16 - 2011
Food - tracked by Spark
- 5 am wake up
- 9 am: .75 c egg substitute; .25 hot salsa; 1 pkg cinn oatmeal quaker
(290 cal = 33 c / 3 f / 22 p)
- Noon: 31 g Whey Gourmet & water
(130 cal = 3 c/ 3 f / 23 p)
- 7:20 pm: 100 g cracked pepper deli ham (Post run class)
(182 cal = 3 c / 11 f / 18 p)
- 7:50 pm: 15 Triscuit crackers (while supper was cooking)
(130 cal = 21 c / 5 f / 3 p)
- 8:20 pm: 6 oz steak lean; 1 c red peppers, .5 onion, .5c brown rice instant
(455 cal = 48 c / 9 f / 44 p)

Fitness:
Run Class: 2.54 km

Total daily Macros:
1187 cal = 109 c / 30 f / 110 p

Note: Stuck in meetings all day at work so could not eat every 3 hrs although I packed a cooler. Went directly to run class (was late) and was famished after so went to safeway and grabbed deli meat so I could eat and drive... Should have eaten what was in my cooler but left it at work... :( Better planning next time needed.
Ran in -30 weather with ice and snow. It was....interesting.

[LgFriess]

^ Calculate your maintenance caloric intake. The link I provided in my prior post explains in detail how to do this.

Set your daily caloric intake at 80% to 90% of maintenance to lose weight at an acceptable pace.

Set your protein intake to 1.0 to 1.5 grams per pound of lean body mass.
Set your fat intake to 0.45 to 1.0 grams per pound of bodyweight (unless you're obese, in which case use lean body mass as the benchmark).
Compose the remainder of your caloric intake form your preferred mix of carbs, addition protein and/or additional fat.

Monitor weight loss weekly and adjust calories accordingly, with the aim of dropping about 1 to 2 pounds per week in scale weight on average.

Can't make it any more simple then this. All these people looking for the "secret" to losing weight, and there it is in a 15 second read.

[WonderPug]

OP: With all due respect, have you been diagnosed with an eating disorder? Your caloric intake and the partitioning of your intake is troubling.

[juliacheh]

OP: With all due respect, have you been diagnosed with an eating disorder? Your caloric intake and the partitioning of your intake is troubling.

A lot of women drastically undereat, because they don't know any better, unfortunately.
Also we have to thank stupid celebrity diets in magazines.

[WonderPug]

^ Equal parts true and sad :(

[msmlm]

Wonderpug...Nope - no eating disorder...??? If anything I was eating like crap before thats what got me here I thought and I do not feel like I am undereating... Be patient & give me time - I am catching on - I will get the food right - thats why I am here to get it right & figure it out... feedback is helps.

I saw the comment about fat intake and have added flax seed ground and am taking omega 3's...

It was weigh in at bootcamp tonight --> 180 lbs... slow coming off but steady so thats good...

Food for Feb 17-2011:
- 5:30 am Wake up

- 8 am: Oatmeal, .5 egg substitute, .25 c salsa
(260 cal = 33 c / 3 f / 16 p)

- 11:30 am: whey gourmet 31 g, .5 c pineapple, 1 c mango
(215 cal = 41 c / 4 f / 24 p)

- 2:00 pm: 6 oz turkey, 2 tb ground flax, 2.5 c mixed greens/herbs, 1 jalapeno, .25 c punjab mix, 1 radish, .25 c red pepper
(184 cal = 17 c / 11 f / 8 p)

- 5:30 pm: 31 g whey gourmet, water, 1 c mixed frozen berries
(200 cal = 20 c / 4 f / 24 p)

- 8 am: 5 oz steak
(187 cal = 0 c / 6 f / 32 p)

Macros for day:
1107 calories = 111 c / 27 f / 105 p)

Fitness:
6-7pm Bootcamp: (Circuit cardio - Ladder (in and outs / hopscotch) and side hurdles in between each excercise listed
1/kettle bells 16 kg - corkskrew l and r; full body throw; lawnmower pull l and r; snatch and pull 2 min each
2/medicine ball 8 kg - 1 leg v ups l and r; frog squats; ball burpees; traveling pushups 2 min each
3/Big ball: decline pushups; incline pushups; plyo jumps holding ball between legs; ??dont know name - roll ball to stomack using ankles only butt in air & in a pushup position.. - 4/ bosu ball: side to side then a burpee; squats making butt barley touch bosu ball; travelling pushups 1 hand on bosu flat side down & alternate; pushups both hands on bosu flat part up;2 min
5/stretching/cool down...

NOTE: Signed up for a kickboxing class on Sat...excited to try something new. Going to attmpt to recalculate my caloric intake at what it is supposed to be - see if I come up with diff numbers - will let you know.

[spicyprice]

While you are up there looking at the stickies, you might want to glance slightly further north at the Nutrition Logs. That is where these sort of threads go.

[MikeK46]

I saw the comment about fat intake and have added flax seed ground and am taking omega 3's...

Are you counting the added fats into your macros? 27g is way too low. Aim for 50g. Macro breakdown should look something closer to:

Fat: 50g (450cals)
Carb: 70g (270cals)
Prot: 120g (480cals)

Total: ~1200cals

[msmlm]

Yes I am including my Omega 3 and flax seed in my food tracker, so it should be calculated in with my macros. Dont know how to move this log to another section, already started it so am leaving it until I figure out how, dont want to start over. Sorry if it irritates people...

Thurs Feb 18 - 2011
6 am - wake up

8 am: 1 sl country harvest whole grain bread; 1 tbs nat. peanut butter + vitamins below
(210 cal = 20 c/ 10 f / 8 p)

11 am: 5 oz steak, 10 black sesame rice crisps, 1 c mixed herb greens
(289 cal = 20 c / 7 f / 35 p)

2:30 pm: Leanfit vanilla whey protein, 1 c mixed berried, water
(223 cal = 23 c / 3 f / 24 p)

6:00 pm: 2 c mixed herb greens, Yves Mexican Veggie Ground Round 0.33 c, 8 tbspn Salsa, Southwest Salsa; Tortilla chips, low fat 50 grams
(323 cal = 48 c / 4 f / 17 p)

8:00 pm: Chocolate cream pie 1 sl.
(480 cal = 51 c / 30 f / 6 p)

Total for day:
(1,526 cal = 162 c / 54 f /91 p)

Vitamins/etc.
Multivitamin, 1300 mg calcium, 1000 mg omega 3, 500 mg cranberry extract, 100 mg coQ10, 1 mcg synthroid

Fitness:
9:00 pm: Billy Blanks Jump Start Cardio

Note: Over over over. Pie. Regretful and dumb. Could have at least read the *&%* box before I ate some...made myself do a dvd, Fri supposed to be day off. :(

[spicyprice]

btw, you arent on 1mcg of synthroid..... if it says 1 on your bottle in absolutely means 1g. They dont make 1mcg.


You still havent read the stickies.... otherwise you would know that 1500 cals is a totally appropriate cutting caloric intake for you..... NOT 1000.

[MikeK46]

what kind of steak are you eating that is so low in fat??

8 am: 5 oz steak
(187 cal = 0 c / 6 f / 32 p)

5 oz of steak usually has about 16g fat and 36g protein...

http://www.wolframalpha.com/input/?i=calories+in+5+oz+steak

and what's your exercise like? i hope you're lifting weights daily, ones that are heavy enough for u to struggle with...adding some lean mass will do wonders.

[msmlm]

My synthroid is 1 mg (my error) - I meant I was over in my carbs and fats - the calories were ok yesterday...

I have been tracking all my food in spark people...As for weights, we use weights at bootcamp I have adjustable ones that go from 2-20 lb. Most exercises I do - I use 10-17 lbs (40 for skull crushers and there are a few others that you can double up) a few I do 5 or 8 ( weighted punches) - I use the weights Mon / Tue / Thur and Sat & do a run class Mon / Wed / Sun (no weights, just running)...Do you think I need to use heavier ones?

My steak was Round steak
spark has the breakdown as this: (I just cut and pasted)
Nutrition Facts
Beef, round steak
Serving Size: 5 oz
Amount Per Serving
Calories 187.1
Total Fat 5.5 g
Saturated Fat 1.9 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 2.2 g
Trans Fat 0.0 g
Cholesterol 80.8 mg
Sodium 73.7 mg
Potassium 542.9 mg
Total Carbohydrate 0.0 g
Dietary Fiber 0.0 g
Sugars 0.0 g
Protein 32.3 g
Vitamin A 0.0 %
Vitamin B-12 67.1 %
Vitamin B-6 36.1 %
Vitamin C 0.0 %
Vitamin D 0.0 %
Vitamin E 0.9 %
Calcium 0.4 %
Copper 5.8 %
Folate 3.2 %
Iron 16.5 %
Magnesium 8.9 %
Manganese 1.0 %
Niacin 30.9 %
Pantothenic Acid 5.1 %
Phosphorus 31.0 %
Riboflavin 15.7 %
Selenium 42.1 %
Thiamin 9.5 %
Zinc 27.1 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

[msmlm]

Ok went further to check out this calorie counting thing:
Spark is wacky,
when I type in round steak on yours I get:
289 cal = 0 c / 13 f / 43 p

On another site (caloriecount.com) I got:
282 cal = 0 c / 7 f / 51.2 p

I wonder how off the rest of my food is? Or which one is correct.

Food for Feb 19 - 2011
7 am wakeup: Trailmix muffin, 140 g chicken
(514 cal = 48 c / 20 f / 35 p)

Noon: Lentil Crisps 1 serv, 140 g chicken, 4 lettuce leaves (made wraps), spice
(364 cal = 34 c / 7 f / 39 p)

6 pm: Celery 1 c, 1c gr pepper; .5c rice pilaf, "soy stew" (meat and tom sauce) only).75c
(200 cal = 28 c / 5 f / 13 p)

Total day:
1,078 cal = 110 c /32 f /87 p

Fitness:
30 min treadmill level 3 walk. Kickboxing class 45 min - LOVED IT!

NOTE:
I find Carbs are hard to keep low, I think I need more veggies and less lentil crisps and trail muffins...the food diary thing is bugging me about the counts too. Not looking forward to the am. It is -34 here and we have to run in the am...I bet we go faster than usual on our sunday "slow & easy" run :) I signed up for a 10 km run race in March...now I paid, I must go... :)

[msmlm]

Feb 20-2011 Sun
Food:
6 am: wakeup

9 am: .25c kashi Golean, 31 g protein powder - leanfit, 1 c mixed berries
(225cal = 27 c / 3 f / 29 p)

1 pm: 1/3 c Yves Veggie Ground Round, 12 Quaker crispy minis, 2 c Spinach, 10 tbsp salsa, .25 Jalapeno Peppers
(262 cal = 29 c / 5 f / 13 p)

6:00 pm: Safeway Ann Maries Bakery angel cake 1.5 serv, Fish Oil, Omega 3 - Kirkland Flax Seed Meal (ground flax), 2 tbsp
130 cal = 24 c / 6 f / 5 p)

6:30 pm: 3 oz ground turkey, 3/4 c Cottage Cheese 1 small Red Ripe Tomatoes
(257 cal = 11 c / 7 f / 40 p)

9:30 pm:.25c kashi Golean, 31 g protein powder - leanfit, 1 c mixed berries
(225cal = 27 c / 3 f / 29 p)

Total for day is: 1,098 calories = 116 c / 23 f / 116 p

Note: Run class was cancelled due to weather - 34 w/windchill...I am way under in my calories today & did not do any fitness today. Kind of feel blah. Really craving sugary carbs... 9/10 on the crave scale...

[MakeABanana]

Ok went further to check out this calorie counting thing:
Spark is wacky,
when I type in round steak on yours I get:
289 cal = 0 c / 13 f / 43 p

On another site (caloriecount.com) I got:
282 cal = 0 c / 7 f / 51.2 p

I wonder how off the rest of my food is? Or which one is correct.


In this situation, it's your call. Not all cuts of steak will be equal. Pick one or the other or just take an average of the two.

[msmlm]

Feb 21 - Mon
8 am - Wake up

10 am - .5 c oats plain, 2 tb gr flax, 4 eggwhites + 1 egg
(331 cal = 27 c / 15 f / 26 p)

Noon: 1 apple + 27 almonds
(245 cal = 27 c / 15 f / 6 p)

2:30 5 oz chicken, 2 c spinach, 1 carrot, .5 c pepper, 1 whole lemon
(330 cal = 12 c / 16 f / 36 p)

5:00 - 5 oz chicken, 1 c gr beans
(190 cal = 8 c / 2 f / 35 p)

8:30 pm: 5 oz chicken, .5 c yam (GROSS), 1.5 c asparagus, .5 lemon, 2 tb garlic
(214 cal = 30 c / 1 f / 23 p)

Total: 1310 calories = 104 c / 48 f / 126 p

Fitness: Ran 3.12 km pace 8:03 min/km

Note: Feel blah...

[juliacheh]

My question to you again - why are you eating so little?

[madelineoneil]

My question to you again - why are you eating so little?


^^^^this!!!

[msmlm]

Why do I undereat? I don't feel like I am. Sometimes I am really having a hard time eating what I do eat...and after doing my math below am I undereating by 1000 calories a day? or is my math whacky?

Ok doing math:
Using fat calculation from linear - software . com my numbers are basing it on 41 yrs (female), 182 lbs current as of 15 min ago, measurements of 13.5" neck, 38" abs, 42" hips... Body fat calculations are:
44.02 % totalbodyfat
FAT = 88.11 lbs of fat on my body right now (This # almost feels hopeless not to mention disgusting...)
LBM = 101.89 lbs of me is "lean Body mass" or aka LBM
*Note I have used several different fat calculators and get a different number depending on the method/calculator. I have to use a measurement calculator as I do not have access to calipers (the better choice)...

After reading countless stickies and a few very informative websites & keeping in mind I am HORRIFIC at math...here is what I have come up with:

BMR = Basal Metabolic Rate (Base level of calories w/o activity)
BMR = 370 + (21.6 x LBM)
BMR = 370 + (21.6 x 101.89)
BMR = 370 + (2200.68576)
BMR = 2570.68576

TEE = Total Energy Expenditure (Calorie level after activity - I am using 1.2 as my day job is sitting at a desk 8 hrs a day and I do not fidget. Only excercise I do is when I do it and I have hypothyroidism and my adrenal gland recently tested positive for the antibodies - dr explained it means basically it is screwed and shutting down slowly)
TEE = BMR x Activity Factor
TEE = 2570.68576 x 1.2
TEE = 3084.822912

To reduce weight it is suggested to reduce my TEE caloric intake by 10 - 20% so using the max 20%...I get:
To lose weight = 3084.822912 x.20
To lose weight = 2467.8583296

It seems to me impossible to lose weight at 2467 calories a day. + I am having difficulty eating 1300 sometimes. How much damn chicken, eggs and yams does this equal????? OMG.

Is there another math equation I completely missed or did wrong?

Im obviously severely overweight and the Macronutrient calculation should be no ratio (no more 40-40-20 or what have you) and calculations should be based on Lean Body Mass due to my high fat %:

Protein (grams) =
P= 1 x LBM
P = 1 x 101.89
p = 101.89 grams/day

Fat (grams) =
F = .35 x LBM
F = .35 x 101.89
F = 35.6615 grams/day

Carbs (grams) =
Total calories - (Protein grams x 4) - (Fat grams x 9) / 4 (Grams in a Carb) =
2467.8583296 - (101.89 x 4) - (35.6615 x 9) / 4 (grams of Carbs) =
2467.8583296 - (407.56 Protein grams) - (320.9535 Fat grams) / 4 (grams of Carbs) =
1739.3448296 / 4 (grams of Carbs) = 434.8362074 grams/day in carbs????????

Obviously not correct...
Anyone know where I have so obviously screwed this up? or what I am missing?
I cannot eat 2467 calories a day and 434 g in carbs?

[WonderPug]

Why do I undereat? I don't feel like I am. Sometimes I am really having a hard time eating what I do eat...and after doing my math below am I undereating by 1000 calories a day?

If you really are having a hard time consume 1,000 calories per day at a weight of 180 pounds, then I strongly suggest that you see a physician to rule out an organic cause.

[msmlm]

Feb 22-11
4:30 am Wakeup

7:30: 1/4 c eggwhites, .25 c salsa, .5 jalapeno, Quaker oats oatmeal maple / br sugar
(230 cal = 36 c / 3 f / 17 p)

10 am: Omega 3, Calcium, synthroid, multi vitamin
(10 cal = 0 c / 1 f / 0 p)

1:00: 6 oz chicken, 1 c mixed peppers,
(228 cal = 10 c / 2 f / 41 p)

5 pm: Adtkins Advantage bar 41 g - caramel Creme coffee
(180 cal = 21 c / 8 f / 10 p)

8:00 pm: 6 oz chicken, 1 c mixed peppers, 1 med orange, .5 c yam, .25 green beans
(329 cal = 42 c / 2 f / 36 p)

Total day:
977 cal = 109 c / 16 f / 104 p)

Fitness: Bootcamp 2x - 5 am 1 hr & 6 pm 1 hr - upper & cardio (simulated kickboxing with weights: 5 & 10 lbs)

[WonderPug]

Increase your fat intake as it's catastrophically low and you're getting half that tiny amount of fat that you consume from a Atkins Bar!!!

Why are you eating just the egg whites and not the whole egg? Eat more calorically dense foods, which often contain more fat, such as red meat. Drop the Atkins Bar and substitute whole foods.

[OhMightyOne]

A lot of women drastically undereat, because they don't know any better, unfortunately.
Also we have to thank stupid celebrity diets in magazines.

When I was diagnosed with my anorexia the doctor told me some stats and it was just amazing. Out of 100 people diagnosed with anorexia, 96 of those will be women. 1 in 5 women experience some sort of eating disorder between the ages of 14 and 20, even if they are not aware of it, they will experience some sort of problems with food. My doctor also asked me if i'd been effected by anything like weight watchers or anything like that. He said it was amazing that people always look for fad diets, such as slim fast or anything like that, instead of just doing what is 100% proven to work, diet and exercise. To be honest, while getting anorexia will never ever be good for me, it's opened my eyes. One thing I still don't get though is the slim fast crap. It tastes absolutely awful, yet women are still dragged into it. Even Marks & Spencers have started a diet thing in the UK. Basically saying eat three of their ready meals a day and you'll lose weight. No bloody wonder! The calorie total is under 1000. Yet, they actively encourage this.


OP, after skimming through the thread. Don't be scared of fats, eat more, listen to pug.

[msmlm]

Feb 23-2011

No time to seperate my food into meals in a hurry:

Egg, fresh, 1 large
Egg white, 3 serving
*Flax Seed Meal (ground flax),
Salsa, Southwest Salsa (Safeway Select brand), 8 tbsp
Quaker Instant Oatmeal, cinnamon and spice, prepared with water,

brown rice (.5 cup cooked),
Spinach, fresh, .5 c

Chinese Chop Suey, .75c
4 oz chicken breast

Apples, fresh, 0.25 cup,
banana, sm

Chinese Chop Suey, .75c
brown rice (.5 cup cooked),
Spinach, fresh, .5 c

TOTALS: 1,224 cal = 170c 30f 69p

4 c green tea
4 cans coke zero

Fitness: 2.88 km in -32 weather... :(

Multivitamin, 1350 calcium, synthroid 1 mg, omega 3

[msmlm]

Feb 24-2011
6:30 am - wakeup

8 am - Kashi GoLean Crunch, 1 cup ; Milk, 1%,
(245 cal = 43c / 4f /13p)

12:45 pm: Green Beans (snap), Chicken Breast, no skin, 5 ounces, Thai sauce 36 gram(s)
Malteasers 6
(370 cal = 13c / 17f / 37p)

3 pm: Campbells Light Veg Beef soup 540 ml; Lavash, chipotle 1
(226 cal = 36c / 3f / 16p)

5:30 pm: LeanFit Natural Van Whey Protein (1 scoop / 31 g), Mixed Berries, 0.75 cup
(173 cal = 15c / 2f / 26p)

7:30 pm: Skor Toffee Bar, 1 bar (1.4 oz)
(209 cal = 24c / 13f / 1p)

TOTAL = 1,222 cal = 131c / 39f / 93p)

2 cups green tea, 1 c choc herb tea

Supplements: Multi vitamin, 1000 mg omega 3, 1300 mg calcium, 100 mg Co Q10, synthroid, 4 cold FX

Fitness: 1 hr Bcamp - lower and cardio: 15 & 17 lb weights: wall squats; lunges walking, alt lunges, sumo squats; plank holds 2 min, planks n dips, v ups, side leg rolls; bridges, 1 leg bridge, side scissors, up down scissors, running, hydrant, russian twist, crunches, dead lifts, 1 leg dead lift

Note: Still craving sugar...& really feel like crap today...everyone has the flu/colds/caugh around here...I ran out of Stash choc chai tea and store doesn't sell it anymore. I made a conscius effort to up my weights in bootcamp I only brought the 15 & up so I would not drop lower. It was kind of an easy bootcamp today, I usually love lower days but there was no challenge today, I did not find it hard at all and was not out of breath... Had milk for first time in a while and it made me remember why my stomach does not like it as much as I do....

[Kamapuaa]

What the heck? Eat more. You get no fat and too little protein. Why come here and post updates, if you're just ignoring what every person here is saying and what all the stickies will tell you?

Why bother exercising when you're just starving yourself, anyway?

[Newbiewar]

I am a coke zero addict.


For what its worth, watch this video

http://www.youtube.com/watch?v=hpoAtwVyzZI

may not be your biggest concern in the world, but it should be brought to your attention that even though it's 0 calories, it is not be the healthiest drink.

[almightyares]

1/3 of your daily fat came from a Skor bar. Just letting you know.

[YeomenKek]

For what its worth, watch this video

http://www.youtube.com/watch?v=hpoAtwVyzZI

may not be your biggest concern in the world, but it should be brought to your attention that even though it's 0 calories, it is not be the healthiest drink.

I'd be very interested to know just how badly (if at all) the thryoid gland is effected by the leeching of iodine caused by diet soft drink and whether there are studies to support these claims.

Not attacking the user who posted link, btw.

[msmlm]

At the risk of really sounding like a defensive neurotic newbie, I really am trying to get a grip on the eating thing...and basically I am having a hard hard time wrapping my head around a few things...YES I have read stickies - I keep re-reading them as well...:

1. If I have been eating in this calorie range for sometime now (And i am talking well over a year or so - anywhere from under 1000 to 1500 (very rarely over that) - mostly "good" foods but sometimes "bad" IE; Fast food/processed... (so usually If I ate out at Subway/ Pita Pit, wherever, thats all I would eat or have one other meal or maybe a meal and a snack - what have you.) If I now increase my caloric intake to consistently be over 1500+ (I do not think my numbers in my earlier post are calculated correctly) will that not make me gain weight based on the calorie in/out theory? I mean if I am already 180 lbs and eating what you see in my logs, shouldnt I be GAINING weight if I increase my calories/macros? + I am finally losing weight here, I am not eating out nowhere near as much as I did before, I am eating waaaaay less "crap" and for the most part am eating way less unprocessed foods. So a little of what I am doing is working - isn't it? - and the weight is NOT flying off me (sadly) - it is coming off very, very slow. Jan 10 I was 191. Last week I was 180.. so that is 11 lb loss in 6ish weeks. less than 2 lbs week. Is this not good? This is the most I have lost in a very long time. Does that mean I need to excercise more to offset the calories if I really am undereating and now increase my calories? (when I think this I wonder how will I find time to do this?) Also, I really am NOT hungry sometimes. For sure not ALL the time - and it is NOT in my head, there is nothing organic about it - I am genuinley full - I have not "cheated" in my logs - what you see is what I ate. So if I am full after eating some of that and I am getting feedback for undereating, and I do not feel like I am undereating - I do not "get" how to eat more - do you mean just eat it anyway? Does not make sense to eat after being full, is that what your saying your supposed to do? I hope I am making sense in trying to explain this...and I really am worried about eating more and gaining more weight and I am obviously getting the message i am not doing this right according to my logs...How can I lose weight by eating more, if now I am eating less (and better choices) and am losing weight slowly?

2 - Trying to pay attention to what people are saying...and get a grip on the whole eat better fat and more of it thing, I ate this this am:
Chia Goodness (Ruths), 60 gram(s) 260 cal 32c / 14f / 8p
Hard Boiled Egg, 2 large 155 cal = 1c / 11f / 13 p
Breakfast TOTALS: 415 cal = 33c / 25f / 21p

So now these numbers are scaring me a bit (they did the other day too). I had a 400+ calorie breakfast and ate almost all of my fats...on a normal day I have a hard time getting the macros to be somewhat aligned...one thing or the other is always out of whack, I was aiming for high protein, low fat and lower carbs...I already know I am not doing this right already and I am just trying to explain how I would usually go about to try and fix this - so bear with me...: after seeing my #s this am, normally here is what I would do: I would a.) skip a meal or eat less at lunch and try and eat no more fats and little carbs for rest of day. or b.) Eat as normal and be freaked out at the end of the day that I am over in carbs or fat... or c.) try and get more excercise in... I get that this is not likely a "normal" thing - but I am just being totally honest here and trying to explain how I rationalize my eating...So in a case like this where the numbers seem to be high (to me), because I guess the foods are more dense in nutrients what should be done to adjust the numbers so I do not overeat? I hope my question makes sense...Maybe it should be how can I tell what is too much? And if I ate too much what should the next step be?

3 - I saw the u tube video on the alkalinity and ph on foods and diet pop...it makes total sense...thanks for the info it was really insightful & interesting. I will try and cut back on the pop thing too, I wonder how much of that contributed to killing my thyroid as well? Really was great info - and easy to understand.

4 - I attempted to recalculate my calories using the Harris-Benedict method and came up with something different than the earlier post which used a different way:

Women
BMR = BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
BMR = 655 + (4.35 x 180lbs) + (4.7 x 62 inches) - (4.7 x 41 yrs)
BMR = 655 + 783 + 291.4 - 192.7
BMR = 1536.7
For weight loss, reduce BMR by 20% (to a max of 1000 cal)
Weight loss calories needed= BMR x .8
Weight loss calories needed=1536.7 x .8 = 1229.36/calories per day

Yes??? or No???

If yes to above - Based on a low carb diet - aiming (but not worrying too much about the ratios?) to eat around 25c - 40p - 35 f, the macros breakdown should look like:

CARBOHYDRATE c - PROTEIN p - FAT f
GRAMS PER DAY 76g c -122g p - 47g f
CALORIES PER DAY 307 cals c - 492 cals p - 430 cals f

GRAMS PER MEAL 15.2g c - 24.4g p - 9.4g f
CALORIES PER MEAL 61.4 cals c - 98.4 cals p - 86 cals f

Yes??? No????

[msmlm]

Feb 25-2011 Fri

7:00 -Chia Goodness (Ruths) - 60 gram(s), Hard Boiled Egg, 2 large
(415cal = 33c / 25f / 21p)

1:30 pm: Banana, fresh, 1 medium (7" to 7-7/8" long), Sunflower Seeds, without salt, 0.15 cup, hulled, Anise Seed, 1 tbsp, Anise Seed, 1 tbsp
(Total: 265 cal = 39c / 12f / 7p)
*Who knew cinamon and Anise had 23 cal in 1 tbspn??? 3 carbs?

6 pm: Dole Classic Romaine Salad Blend, 2 cup, Kraft Caesar Vinaigrette w/Parmesan salad dressing, 4 tbsp, Croutons, seasoned, 0.25 cup; Chicken Breast, no skin, 6 ounces
(Total: 394 cal = 18c / 16f / 44p)

8:30 pm: LeanFit Natural Vanilla Whey Protein Shake (1 scoop / 31 g),Best Choice Mixed Berries, 1 cup
(TOTALS: 190cal = 19c / 3f / 26p)

TOTAL: 1,264 cal = 109c / 55f / 97p)

Fitness: None

*****NO POP TODAY. Water and tea only!! Hated it... :(

[WonderPug]

TOTAL: 1,264 cal = 109c / 55f / 97p)

Caloric, protein and fat intake are too low.

[spicyprice]

Caloric, protein and fat intake are too low.

I think you should be able to put this in an automatic post response for every time OP posts in this thread.


Mods can move this thread. just request a move OP

[msmlm]

Feb 26-2011 - Sat
8 am: Oatmeal, 1 packet, prepared
(130 cal 26c /1f / 3p)

11 am:Bread, whole wheat 2 slice, Peanut butter (peter pan) No sugar added creamy
(556 cal = 53c / 32f / 21p) *shocked at how many calories are in this...

1 pm: Green Beans (snap), 1 cup; Italian Sausage, pork, 1 link; Apples, fresh, 1 large
(550 cal = 41c / 36 f / 19 p)

4 pm: LeanFit Natural Vanilla Whey Protein Shake (1 scoop / 31 g),Best Choice Mixed Berries, 1 cup
(190 cal = 19c / 3f / 26p)

6 pm: Healthy choice (Gourmet steamers) Beef Merlot - 283 g
(210 cal = 23c / 6f / 15p)

TOTAL: 1,636 cal = 163 c / 78f / 83p

Fitness: 3.2 km walk

2 cans coke zero, 3 c stash green tea, 3 c stash choc mint tea (herbal 0 cal)

[msmlm]

Feb 27-2011

Food:
7 am: wakeup

7am -to 10am: Ate a bag of wasabi Peas (Dan-D-Pak) and an orange
(460cal = 81c / 10f / 14p)

2 pm: mashed black beans, bison, peppers, tomatoes, seasoning 1 serving
Spinach, fresh, 1 cup
Salsa, Southwest Salsa (Safeway Select brand), 5 tbsp
(278cal = 19c / 7f / 26p)

9 pm: Exact same as lunch
(278cal = 19c / 7f / 26p)

Total: 1,000 calories = 119c / 24f / 66p

Fitness: 5.51 km run class

Beverages: 3 bottles water, 3 c green tea, 1 grapefruit perrier, 1 c chai herb tea (just bag), 1 can coke zero

*Did not meet calories...protein / fat...

[WonderPug]

This thread should be moved to the Nutrition Log subforum (http://forum.bodybuilding.com/forumdisplay.php?f=553).

[spicyprice]

I told her that she needs to email a mod and request a move and apparently she hasnt done it......

[juliacheh]

I told her that she needs to email a mod and request a move and apparently she hasnt done it......

And she is still eating 1000 calories...

[WonderPug]

I told her that she needs to email a mod and request a move and apparently she hasnt done it......
I see. Sadly, she's also not improving her diet:


Total: 1,000 calories = 119c / 24f / 66p

OP: Your diet is very unhealthy and counterproductive. Please consider talking to a trained professional about your eating pattern.

[jayce_p]

That was painful to read... so many people suggesting to you the proper way of doing things.. and post after post you don't seem to be taking anyone's advice... Honestly OP, I'd give them a chance and take there advice..

[spicyprice]

Hah, I actually didnt even read todays...... at least the day before it was higher in fats. And the fats came from some PB and sausage and not a candy bar. I thought things were at least going in the right direction.

[msmlm]

Ok - The moderator was emailed Feb 26-to move log after you explained how. I have not had a reply and not sure how long it takes - sorry.

Calories were for sure crappy yesterday, will be better today (fat too)...

There is a waiting list where I live to see a dietician (over 1 year) - However I have looked into seeing someone else (reputable) for a full meal plan (need to save $ first) and I have a meeting with someone who does nutrition Thursday nite re: food in the meantime it was a referral from where I work...kind of sketchy though - not sure of the qualifications as it came from EAP program at work...we will see - It has taken 3 weeks to get the appt so we will see what happens...I am sure the meal plan will be better than what I am doing at the moment.

So please have some patience - I am listening & I appreciate your feedback & the time you take to give me some.

[FemmeFatale28]

Dieticians are the worst, so good luck with that. They will probably advocate the very thing you are doing now sadly.

Also, I noticed in alot of your posts you say you feel bad or crave things.. that wouldn't happen if you ate properly. Just sayin.

[msmlm]

Feb 28-food

4:30 am: wakeup

5 am - 7 am: Quaker Instant Oatmeal, prepared with water; 3 Egg whites; Flax Seed Meal ground flax); omega 3; Salsa, Southwest Salsa (Safeway Select brand), 8 tbsp
(TOTALS: 251 cal = 21c / 7f / 22p)

10:30 amFruit, Private Selection Berry Medley, 1 cup; LeanFit Natural Vanilla Whey Protein Shake (1 scoop / 31 g),
(TOTALS: 213cal = 22c / 2f / 26p)

1 pm: Blackbeans, bison, onion, garlic, seasoning, tomatoes; 1 c Twice Baked Yams, 1 serving (1/2 yam) - spinach, garlic, onion, cottage cheese low fat (view recipe) 97 17 0 8
(TOTALS: 343 cal = 35c / 7f / 32p)

4 pm: Peanut butter (peter pan) No sugar added creamy, 3 tbsp; Apple, fresh, 1 large(TOTALS: 425 cal = 38c / 28f / 14p)

9pm: Green Beans (snap), 2 cup;
Beef, top sirloin, 6 oz
(TOTALS: 412cal = 16c / 14f / 56p)

( TOTAL for DAY is 1,644 CAL = 131c / 57f / 150p)

Fitness: Run class in -30 freeze-your-a**-off weather.... 3.81 km 7:26 km/min. Double class tomorrow due to mishap in am today...

[Alwaysdeadlift]

It's very hard to expect somebody to drastically change their diet and the ways they view food in a few days on the basis of a couple quick forum posts. This is especially the case when telling somebody to eat more when they most likely have been under-eating for years. "Eat more fats... look, she didn't eat more fats."

A food log can serve as a useful tool when the knowledge offered is incorporated, sometimes slowly, into the diet over time and the actual evolution of the diet begins to mirror the evolution of one's body composition.

All posters know the advice offered was good advice, but expectations of a drastic overhaul in a few days is most often unlikely. A move to the nutrition log subforum is a good start to continually monitor and improve how you approach your diet and ultimately what you decide to eat.

[msmlm]

Mar 1 - 2011

4:30 wakeup:

7 am: Protein pancakes, 2 serving (view recipe) *Awesome!!!!!!! Loved them quick & easy...
(TOTALS 164 cal = 14c / 2f / 22p)

10 am: LeanFit Natural Vanilla Whey Protein Shake (1 scoop / 31 g),
Fish Oil, Omega 3 - Kirkland (1200mg Fish Oil, 684 Omega 3) - One Softgel
Mixed Berries, 1 cup
(TOTALS: 200cal = 19c / 4f / 26p)

1:00pm Twice Baked Yams, 1 serving (view recipe)
Cottage Cheese, 1% Milkfat, 1 cup (not packed)
Cinnamon, ground, 1 tbsp
Sunflower Seeds, without salt, 1 tbs
(TOTALS: 374cal = 33c / 11f / 39p)

3:30: Ham, extra lean, (5% fat), 1 slice
Apples, fresh, 1 medium (2-3/4" dia)
Flax Seed Meal (ground flax), 1 tbsp
(TOTAL 149 cal = 23c / 4f / 7p)

8:00 pm: Beef, top sirloin, 6 oz
Twice Baked Yams, 1 serving (view recipe)
Asparagus, fresh, 1 cup
(TOTALS: 471 cal = 23c / 14f / 62p)

TOTAL FOR DAY 1,358 cal = 112c / 35f / 156p


FITNESS: Bootcamp 60 min x 2 sessions (5 am & 6 pm) cardio & upper, cardio & lower used 5 & 10lb weight)


QUESTION: I heard that the body can only handle 25g protein at one time. Is this true? How long does it take to absorb the protein before your body can have more?

[WonderPug]

QUESTION: I heard that the body can only handle 25g protein at one time. Is this true?

No, it is false.

There is no practical limit to protein assimilation given normal eating habits. You can eat a large steak containing 150 grams of protein or more and it will be digested.



TOTAL FOR DAY 1,358 cal = 112c / 35f / 156p
FITNESS: Bootcamp 60 min x 2 sessions (5 am & 6 pm) cardio & upper, cardio & lower used 5 & 10lb weight)

Your diet and exercise pattern imply a treatable disorder and I strongly believe that you seek medical attention ASAP.

[MikeK46]

Michelle, you mentioned you were 189.5lbs on 1/10. What is your weight today and what has been the pattern of weight loss?

[msmlm]

I have an appt with a Nutritionist/dietician (not sure of their qualifications - was a referral from work) and my appt is tomorrow - Thurs in the pm...

Are you able to tell me what you would have added or taken away from what I ate yesterday (or whichever day) so I can see what a "normal" day of food should look like? I actually thought yesterday was ok - over 1200 cal, & good protein g's but could have used 15 g more of fat...so need to know more how to tweak it.

I thought fitness was ok...I had bootcamp twice yesterday, it was a makeup class from Mon...
Run class is 3 days a week - 30-40 min each time (Mon, Wed & Sun) - end of march will be 4 days (sat as well)
Bootcamp is 3-4 days a week 60 min each class (Mon, Tues, Thurs & sometimes Sat). If I miss a class I take one the next day, - like yesterday.
Total cardio 3x (at about 30 min) & weights 3-4x a week (60 min each time).

[juliacheh]

You'll drop a lot of lean body mass with these calories and this cardio.

[spicyprice]

inb4 "nutritionist" puts her on a low fat/low protein/high carb diet with 6 small meals and only "clean" foods grossly underestimating her cal requirement and blowing off her disorder.

[msmlm]

Michelle, you mentioned you were 189.5lbs on 1/10. What is your weight today and what has been the pattern of weight loss?

Hi,
Ok FYI had a typo, looking back at my bcamp log here is what I have: (I usually weigh in at bootcamp)

Jan 10 - 191 lb
Feb 10 - 189.5
Feb 15 - 182
Feb 19 - 180
Feb 22 - 182
Feb 26 - 181.5
Mar 2 - 179.6 a few minutes ago - on my scale (not bcamp scale)
TOTAL loss to date: 11.4 lbs in 52 days = 1.54 lb weight loss every 7 days....slooooow but I will take what I can get...

Between Feb 15 - 26 I was trying to eat differently so I thought thats what the fluctuation was...

[sonti]

Hi,
Ok FYI had a typo, looking back at my bcamp log here is what I have: (I usually weigh in at bootcamp)

Jan 10 - 191 lb
Feb 10 - 189.5
Feb 15 - 182
Feb 19 - 180
Feb 22 - 182
Feb 26 - 181.5
Mar 2 - 179.6 a few minutes ago - on my scale (not bcamp scale)
TOTAL loss to date: 11.4 lbs in 52 days = 1.54 lb weight loss every 7 days....slooooow but I will take what I can get...

Between Feb 15 - 26 I was trying to eat differently so I thought thats what the fluctuation was...

1.5lbs per week is more than average. And yes, you are going to lose lean mass. May I ask have you ever read through any of the nutrition threads here on BB.com? This place is for people who want to improve body composition and build or at least preserve lean mass. Why you insist on such a low calorie diet/high cardio workout plan losing muscle at the expense of some arbitrary number on the scale, I don't understand. I guess I don't get why people come to a bodybuilding website and do the complete opposite of what everyone else does.

It's like going to a Weight Watchers website and asking how you can gain more weight?

[juliacheh]

Eternal reps to spicyprice and sonti owed.

[WonderPug]

I have an appt with a Nutritionist/dietician (not sure of their qualifications - was a referral from work) and my appt is tomorrow - Thurs in the pm.

You need to see a physician, preferably a psychiatrist that specializes in eating disorders.

[johnpagnolo]

Michelle,

I have been in your same boat, and made a very similar thread 2 or so years ago. The users in this forum really helped me out.

I now am much leaner, stronger, and better because of it.

The one thing you have to realize is that its ok to eat!

I know you feel bloated and you like the way an empty stomach feels, but you can't argue with science.

[spicyprice]

Michelle,

I have been in your same boat, and made a very similar thread 2 or so years ago. The users in this forum really helped me out.

I not am much leaner, stronger, and better because of it.

The one thing you have to realize is that its ok to eat!

I know you feel bloated and you like the way an empty stomach feels, but you can't argue with science.

This guy: Former fatty turned twig ("yeah, I had a tomato today to eat" while cycling his arse off daily) who finally learned that less to eat and more exercise has a tipping point where it becomes a dead end road of frustration.

[msmlm]

March 2 - 2011

7:00 am awake

7:30 am: No Sugar Added Butter flav Syrup (ED Smith) 1 tbsp 20 5 0 0
Protein pancakes, 2 serving (view recipe) 217 25 3 23
(TOTALS: 237cal = 29c / 3f / 23p)

10:30 am: LeanFit Natural Vanilla Whey Protein Shake (1 scoop / 31 g), 120 2 2 25
Fruit, Private Selection Berry Medley, 1 cup 93 20 0 1
(TOTALS: 213cal = 22c / 2f / 26p)

1:30 PM: Beef, top sirloin, 5 oz 286 0 11 43
Asparagus, fresh, 1 cup 31 6 0 3
Twice Baked Yams, 1 serving (view recipe) 97 17 0 8
Butter, salted, 0.5 tbsp 51 0 6 0
(TOTALS: 465cal = 23c / 18 f / 54 p)

4:30 pm: Protein pancakes, 2 serving (view recipe) 217 25 3 23
No Sugar Added Butter flav Syrup (ED Smith) 1 tbsp 20 5 0 0
(TOTALS: 237cal = 29c / 3f / 23p) **I could eat these pancakes everyday and never be sick of them...love them.


8:30 pm: LeanFit Natural Vanilla Whey Protein Shake (1 scoop / 31 g), 120 2 2 25
Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
Fruit, Private Selection Berry Medley, 0.5 cup 47 10 0 1
*Flax Seed Meal (ground flax), 2 tbsp 60 4 5 3
Peanut butter (peter pan) No sugar added creamy, 2 tbsp 200 4 18 9
(TOTALS: 481cal = 34c / 25f / 38p)

9:30pm Chicken Breast, no skin, 2 ounces 62 0 1 13
TOTAL: 62 cal = 0c / 1 f / 13 p)

TOTAL FOR DAY: 1,696 cal = 138c / 51f !!!! / 177 p !!!!)

FITNESS: 3.88 km 6:32 min/km on a balmy -25 evening... (Need to move to somewhere hot)...

Note: I think I did pretty good with the fat deal today AND protein was not bad either. As I was writing this, I noted my protein was low and ate some chicken to bring it up thus the weird chicken entry...and no, I was not hungry either but ate it anyway to try and hit my protein target of 180g.

MY PROTEIN was 177g... (180 g TARGET = based on lbs x 1 min)..."If you are VERY OVERWEIGHT or VERY HIGH IN TOTAL CALORIE INTAKE then you should stick closer to, or decrease slightly BELOW 1 x weight (eg: 1 x LEAN MASS)..." ****I think this is where I am screwed up it is based on LBM! So I am waaaay over - should be 131 x 1 = 131g protein..NOT 180..****CAN SOMEONE TELL ME WHICH IS RIGHT?

MY FAT was 51g... 131 lbs LBM (I think this LBM calc is right) x .35 = 45.85g "If you are following a 'normal distribution' of intake you should be aiming for something between 0.35-0.5 x LEAN MASS (if highly overweight) or 0.35-0.5 x TOTAL WEIGHT (if lean).

3 QUESTIONS:
1/ How often should a person readjust their protein and fat intake (every xxxx lbs of weight loss?)

2/ When I meet with nutritionalist (not sure what she is) - (tomorrow) - is there something specific I should be asking so I do not get the standard eat clean low fat blah blah diet referred to earlier? Any tips to ensure I do not get a standard cookie cutter diet that is full of crap and steers me in another wrong direction?

3/ Is there anything specific I could either add or takeaway to what I ate today to make an improvement on either my choice of food or my macros intake?

[mannydawg]

if your meeting with a dietitian one that specializes in disordered eating would be a good one to talk to in your situation

[msmlm]

March 3-2011
4:30 awake

7:30: Omega 3 Cran-apple whole grain oatmeal (Blue menu) = 45 gram(s) 180 33 3 5
Almond Butter, 1 tbsp 101 3 9 2
(TOTALS: 281cal = 36c / 12f / 7p)

1030am: Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
Fruit, Private Selection Berry Medley, 0.5 cup 47 10 0 1
LeanFit Natural Vanilla Whey Protein Shake (1 scoop / 31 g), 1 serving 120 2 2 25
(TOTALS: 221cal = 26c / 2f / 26p)

1:00: Primo Beef Barley soup, 1 can 274 43 6 14
Chicken Breast, no skin, 3 ounces 94 0 1 20
Kashi GoLean Cereal (1 cup), 1/8c 18 4 0 2
(Totals: 385 cal = 47c / 7f / 35p)

3:00 pm Wasa Fiber Rye Crispbread 1 slice, 1 serving 35 8 0 1
Fruit, Private Selection Berry Medley, 1 cup 93 20 0 1
LeanFit Natural Vanilla Whey Protein Shake (1 scoop / 31 g), 1 serving 120 2 2 25
Flaxseed, 1 tbsp 59 4 4 2
(TOTALS: 307cal = 34c / 6f / 30p)

6:00 pm: Chicken Breast, no skin, 6 ounces 187 0 2 39
Beans, Bush's Baked Beans, 0.25 cup 70 15 1 3
Yellow Sweet Corn, Canned, 0.25 cup 33 8 0 1
Spinach, fresh, 2 cup 14 2 0 2
Cereals, Kashi GoLean Crunch, 0.25 cup 48 9 1 2
Hunt's snack pack fat free chocolate pudding 3.5 oz cups, 1 serving 80 20 0 2
(TOTALS: 432 cal = 54c / 4f / 49p)

(TOTAL FOR DAY: 1,626cal = 197c / 32f / 148p)

Fitness: 60 min bootcamp - circuit weights

Note: Appt with "Registered Dietician" - she just did an intake - (I gave her my food log), told me to target 1500 cal / day and not worry about any macros until she developed a meal plan. Next appt will be about macros, etc. Goal till next appt is 1500 cal per day/ reduce diet pop to decrease sweet cravings. (I will continue with trying to get 1 g protein & .35 g fat using the calc from earlier post though). Next appt is 2 weeks...She asked what my goal was: 1/ Get the correct nutrition I need for my body to reduce my body fat percentage, to increase lean body mass, to become firm and defined.

[spicyprice]

I think it is 1-1.5g/lb LBM....... the more of a deficit you are in the more important protein becomes. I eat 1.5 LBM which comes out to be about 1g/lb body weight. Stick with 1lb body weight and you will be fine. A little extra protein never hurt anyone.

[msmlm]

March 4-2011
6 am awake

6:30 am LeanFit Natural Vanilla Whey Protein Shake (1 scoop / 31 g), 120 2 2 25
Fruit, Private Selection Berry Medley, 1 cup 93 20 0 1
(TOTALS: 213cal = 22c / 2f / 26p)

8:30 am: Omega 3 Cran-apple whole grain oatmeal (Blue menu) = 45 gram(s) 180 33 3 5
(TOTALS: 180cal = 33c / 3f / 5p)

2 pm: Chicken Breast, no skin, 6 ounces 187 0 2 39
Spinach, fresh, 2 cup 14 2 0 2
Carrots, raw, 1 small (5-1/2" long) 21 5 0 0
Celery, raw, 0.25 cup, diced 5 1 0 0
Parmesan Cheese, grated, 2 tbsp 46 0 3 4
(TOTALS: 272cal = 8c / 6f / 46p)

9 pm: Boneless Porkchop, Center cut, 4oz., 1 serving 180 0 5 23
Twice Baked Yams, 1 serving (view recipe) 97 17 0 8
Cottage Cheese, 1% Milkfat, 1 cup (not packed) 163 6 2 28
Sunflower Seeds, without salt, 2 oz 330 14 28 11
Banana, fresh, 0.5 small (6" to 6-7/8" long) 46 12 0 0
Cinnamon, ground, 1 tbsp 18 5 0 0
*Flax Seed Meal (ground flax), 1 tbsp 30 2 2 2
(TOTALS: 864 cal = 56c / 38p / 72p)

TOTAL FOR DAY: 1,529 cal = 120c / 49f / 149p)

Fitness: None

Note: Worked from 7 -8, busy at work ate when I could missed snack and ate it when I cam home. Drink consumption: 1 bottle coke zero - rest was water / tea.

[msmlm]

QUESTIONS INQUIRING MINDS WOULD LIKE TO KNOW:

1 - How often are you supposed to adjust your caloric intake & macros when losing weight - is there a guideline? IE Every 5, 10, 20 lbs?

2 - How will I know if I am losing LBM vs. body fat when losing weight?

**Thanks for the info on the protein!

[WonderPug]

1 - How often are you supposed to adjust your caloric intake & macros when losing weight - is there a guideline? IE Every 5, 10, 20 lbs?

Monitor weekly/biweekly and adjust when weight loss slows/stops.


2 - How will I know if I am losing LBM vs. body fat when losing weight?

http://www.bodpod.com/

[spicyprice]

http://www.bodpod.com/


Awesome link.

was looking for something like this.

[msmlm]

Been away for a bit...still tracked food though & all days met or exceeded 1500 calories. 2 days were short on my protein but I have been adding extra protein powder now to increase it a bit. Getting used to eating more but still feel full sometimes and I have figured out the 2 hardest times to eat are supper before run class/bootcamp (time is short & running on food feels heavy for me) and eating after (Tired and not hungry usually) - Too much to cut and paste right now - will try later when I have more time...

Won bootcamp challenge on Monday...& noticing some changes to body finally - IE stomach.

March 7 weight = 179.5 lbs!!!

Measurements

Body part - Mar 7 / Jan 10 = Difference:
Chest - 38.5 / 41 = -1.5 inches
Bicep - 12 / 13 = -1 inch
Waist - 35.5 / 39.5 = - 4 inches
Abs -34 / 37 = - 3 inches
Hips - 41.5 / 43 = - 1.5 inches
Thigh - 22 / 24.5 = -2.5 inches

Total inches lost since Jan 10 to March 7 = 14 INCHES No clue if this is good or bad but I am taking it... :)

Have not heard from Dietician again - follow up is next week - so still hitting the 1500 calories and worrying about hitting my own macros as per earlier posts...

[msmlm]

March 10-2011

6 am awake:

7am: LeanFit Natural Vanilla Whey Protein Shake (1 scoop / 31 g), 0.5 serving LeanFit Natural Vanilla Whey Protein Shake (1 scoop / 31 g), 1 serving Fruit, Private Selection Berry Medley, 1 cup
(TOTALS: 273cal = 23c / 3f / 39p)

10 am: PROTEIN PANCAKES 2 serving (view recipe)
No Sugar Added Butter flav Syrup (ED Smith) = 3 tbsp
(TOTALS: 200cal = 24c / 2f / 21p)

1pm: PROTEIN PANCAKES (1 SERV = One 1/2 C PANCAKES), 1 serving (view recipe) Flakes of Ham (Our Compliments) = 78 gram(s)
Dill Pickles, 1 medium (3-3/4" long)
Compliments Tzatziki Yogurt & Cucumber Dip, 2 tbsp
Cottage Cheese, 1% Milkfat, 0.15 cup (not packed)
Coca-Cola Zero, 12 oz
(TOTALS: 231 cal = 12 c / 8f / 28p)

4 pm: LeanFit Natural Vanilla Whey Protein Shake (1 scoop / 31 g), 1 serving
Fruit, Private Selection Berry Medley, 1 cup
LeanFit Natural Vanilla Whey Protein Shake (1 scoop / 31 g), 0.5 serving
(TOTALS: 273 cal = 23c / 3f / 39p)

8 pm: Avocados, California (Haas), 1 fruit
Beans, black, 0.5 cup
Salsa, 0.25 cup
Extra Lean Bison (IGA) - 6 oz
(TOTALS: 625cal = 41c / 34f / 48p) Click To Add/Edit Extra Meals

TOTAL FOR DAY = 1,603cal = 123 c / 50f / 174p)

Fitness: 1 hr bootcamp. Lower /abs: wall squats, planks, plank dips, sumo squats, lunges walking pushups, crab walk, side swivel lunge, f-b-s lunge, weighted squat, leg lifts, etc.

Note: I am seriously getting a little nutso about my food. Avacodao vs pnut butter? hmmm a few less calories decent amount of fat to reach my 50 g... a month or so ago would not have eaten either likely... So I missed 6 g protein and went over by 103 in my calorie target. I am interested to see if I continue to lose weight on this 1500 cal target. Bcamp weighed me on March 7 so I am giving this a fair shake and will give it 2 weeks and targeting my own macros as SpicyPrice suggested. Checked into the bodpod thing - the one out here is only for research. But they can test RMR, V02 and hydrostatic? (sp) body fat $100 each test...

[msmlm]

March 11-11
7am - awake

730 am: LeanFit Natural Vanilla Whey Protein Shake (1 scoop / 31 g),
1 serving Pineapple, fresh, 1 cup, diced
Water, tap, 20 oz
(TOTALS: 196cal = 21c / 3f / 26p)

10 am: Protein Pancakes, 2 serving
Peanut butter (peter pan) No sugar added creamy, 1 tbsp
Twice The Fruit Strawberry Spread, 1 tbsp
(TOTALS: 265 cal = 12c / 11f / 25p)

1 pm: Mucho Nacho - low carb / high protein( black beans, bison, cotaage ch, gr pepp, onion, tomatoes, taco seasoning), 1 serving 246 18 7 25
Salsa, 0.25 cup 18 4 0 1
Tortilla chips, low fat (baked), 50 grams 208 40 3 6
Avocados, California (Haas), 0.25 cup, pureed 96 5 9 1
(TOTALS: 568 cal = 67c / 19f / 32p)

3:30 pm: LeanFit Natural Vanilla Whey Protein Shake (1 scoop / 31 g), 2 serving
Fruit, Private Selection Berry Medley, 1 cup
Water, tap, 12 cup
(TOTALS: 333 cal = 24 c / 4 f / 51 p)

6pm: Chicken Breast, no skin, 6 ounces
Cucumber (with peel), 1 cup slices
Lettuce, red leaf (salad), 1 cup shredded
Onions, raw, 0.13 cup, chopped
Egg, fresh, 1 largeLemon
(TOTALS: 283 cal = 5c / 7f / 47p)


TOTAL FOR DAY: 1,645 cal = 129 c / 43f / 181p)

Fitness: None today

Note: No pop today - good. Protein good. Fat -7 g off. Calories +145 over. (2 days in a row over in calories +100 yesterday and +145 today....)

[BTHgen]

This is NOT a nutrition log forum, sorry.

[msmlm]

NOTE: The moderator was emailed Feb 26 - to move log after it was explained how. I have not had a reply and not sure how long it takes - sorry.

[momwithmuscle]

OP, There is a sticky in the Nutrition section for Eating Disorder information.

I've been in and out of recovery for years. Diet Coke is something that many with EDs use to diminish their appetite, and many abuse it.

The calories you posted early on were way too low. A nutritionist who specializes in eating disorders is best.

The one I saw had my protein numbers pretty high to repair the damage of anorexia.

[msmlm]

15TH YEAR ANNIVERSARY CELEBRATION
- Ate out in the pm and knew I was going to have some wine / champagne so ate 'lighter" during the day to try and stay in line with 1500 calories. Macros was blown to crap but caloric intake was ok. Was only short 50 calories.

MARCH 12-2011
6 AM: AWAKE

8 AM: LeanFit Natural Vanilla Whey Protein Shake Fruit, 1 SCOOP
Private Selection Berry Medley, 1 cup
(TOTALS: 213 calories = 22 c / 2 f / 26 p)

1 PM: Apples, fresh, 1 medium
Spinach, fresh, 2 cup
Chicken Breast, no skin, 3 ounces
Lemons, 0.5 fruit without seeds
(TOTALS: 200 cal = 29 c / 2 f / 22 p)

7 PM: Red Wine, 8 fl oz *2 glasses - not sure how many oz in each (4?) - guessing here
Beef, top sirloin, 10 oz * I did not eat all my steak - likely only ate 8 oz - guess.
Rice pilaf/peas, 0.5 cup
Butter, salted, 1 tbsp
Bread, italian, 2 slice, small
Carrots, cooked, 0.5 cup slices
(TOTALS: 1,034 cal = 43 c / 36 f / 92 p)

TOTAL MACROS FOR DAY: 1,447 CALORIES = 94C / 40 F / 140 P)

FITNESS = 1 HR Bootcamp - Abs and upper

NOTE: Figured out the reps thing on here. Did not give a crap about macros (under in fat and protein) just went out and enjoyed my anniversary. 15 years is a loooong time with no maiming or deaths to have occurred. :) Past behaviour, I would have skipped breakfast and lunch to ensure I did not go over on calories - soooooo think I did pretty good all in all.

[msmlm]

MARCH 13-2011 SUNDAY
AWAKE: 10 AM

10:30AM:No Sugar Added Butter flav Syrup (ED Smith) = 1 tbsp 20 5 0 0
Protein pancakes, 2 serving (view recipe) 217 25 3 23
(TOTALS: 237 CAL = 29 C /3F / 23 P)

NOON: Chicken Breast, no skin, 2 ounces * Guessed at oz

1PM:Protein pancakes, 2 serving
No Sugar Added Butter flav Syrup (ED Smith) =, 1 tbsp
(TOTALS: 300 CAL = 29 C / 3F / 36P)

2:30 pm: LeanFit Natural Vanilla Whey Protein Shake (1 scoop / 31 g), Fruit, Private Selection Berry Medley, 1 cup
(TOTALS: 213 cal = 22 c / 2 f / 26 p)

6:30 PM: Beef, top sirloin, 5 oz
Asparagus, fresh, 1 cup
Twice Baked Yams, 1 serving
Butter, salted, 0.5 tbsp
(TOTALS: 465 CAL = 23 C / 18 F / 54 P)

9:30 PM: LeanFit Natural Vanilla Whey Protein Shake (1 scoop / 31 g
Banana, fresh, 0.5 medium
Fruit, Private Selection Berry Medley,
*Flax Seed Meal (ground flax), 2 tbsp
Peanut butter (peter pan) No sugar added creamy, 2 tbsp
(TOTALS: 481 CAL = 34 C / 25 F / 38 P)

TOTAL FOR DAY: 1,696 CAL = 138 C / 51 F / 177 P

FITNESS: NONE

Note: Over on calories, good on fat, good on protein.

[msmlm]

MARCH 14 - MONDAY
4:30 am: awake

7:30 am: LeanFit Natural Vanilla Whey Protein Shake 2 serving
Fruit, Private Selection Berry Medley, 1 cup
(TOTALS: 333 CAL = 24 C / 4 F / 51 P)

11 am: Turkey salami (NASTY!), 0.75 package (8 oz)
TOTALS: 257 cal = 1 c / 16 f / 26 p)

12:30 Vegetable Soup, 2 cup
"Low Fat" (Bull!!!) Cranberry Muffin,
(TOTALS: 638 cal = 123 c / 11 f / 13 p)

5 pm:
EAS Myoplex Carb contr.
(TOTALS 150 cal = 5 c / 4 f / 25 p)


8:00 pm:
No Sugar Added Butter flav Syrup (ED Smith) = 2 tbsp
Natural Peanut Butter (Dry Roasted Ground Peanuts), 2 tbsp
PROTEIN PANCAKES (1 SERV = One 1/2 C PANCAKES), 2 serving
(TOTALS: 390 cal = 25 c / 18 f / 29 p)

TOTAL FOR DAY: 1,769 CAL = 177 C / 52 F / 144 P

FITNESS: 5 am: 1 hr bootcamp (lower/ cardio)
6:30 pm: Run Clinic 5.3 km -- pace 7:30 min/km

NOTE: Under in target of protein by about 40 g...running late and ate myoplex on run to get something in me before run clinic...calories were OVER by lots! I think I drank at least 2 l of water - No pop today.... had about 3 teas as well. Thank god for Stash Chocolate Chai tea bags. mmmm ALMOST as good as a mars bar :)

WORD OF ADVICE: TURKEY SALAMI LOOKS A LOT BETTER THAN IT TASTES.

[msmlm]

MARCH 15-2011 - WED
7:00 AM Awake

8:00 am: LeanFit Natural Vanilla Whey Protein Shake 1.5 serving 180 3 3 38
Fruit, Private Selection Berry Medley, 1 cup 93 20 0 1
TOTALS: 273 cal = 23c / 3f / 39p

1:00 pm Simply Egg Whites - Free run (Naturegg) 0.25 cup 30 0 0 7
Egg, fresh, 2 large 140 10 12
Asparagus, fresh, 3 spear, small (5" long or less) 8 2 0 1
Green Peppers (bell peppers), 0.25 cup, strips 9 2 0 0
Cottage Cheese, 1% Milkfat, 0.13 cup (not packed) 21 1 0 4
Salsa, 0.13 cup 9 2 0 0
Onions, raw, 0.13 cup, chopped 8 2 0 0
Prosciutto, 1.5 oz 105 2 8 8
TOTALS: 331 cal = 10 c / 18 f / 33 p

4:00 LeanFit Natural Vanilla Whey Protein Shake 1.5 serving 180 3 3 38
Banana, fresh, 0.5 small (6" to 6-7/8" long) 46 12 0 0
Blueberries, frozen (unsweetened), 0.75 cup, unthawed 59 14 1 0
Raspberries, 0.25 cup 15 4 0 0
Kashi GoLEAN Crunch cereal, 0.33 cup 63 12 1 3
TOTALS: 364 cal = 45c / 5f / 42p

8:00 pm Salsa, 0.25 cup 18 4 0 1
Yves Veggie Ground Round - Original, 0.6 cup 109 9 1 18
Spinach, fresh, 2 cup 14 2 0 2
Cucumber (with peel), 0.25 cup slices 3 1 0 0
Cracker, Baked Rice Krisps, 25 crackers, 20 gram(s) 80 14 2 1
TOTALS: 224 cal = 30c / 3f / 22p

9:30 pm Blue Menu Wheat Bran Bites, Banana Bread flavoaur, 28 gram(s) 120 21 4 2
TOTALS: 120cal = 21c / 4f / 2p

TOTAL FOR DAY: 1,312 cal = 129c / 34f / 138p

Fitness: 1 hr bcamp - 10 to 1 circuit day: ladder x 2 in and outs, 10 to 1 burpees, pushups 10 to 1; ladder x 2 hopscotch, toe to hand 10 to 1; situps 10 to 1; ladder fast feet x 2; side to side plank 10 - 1, plank jacks 10 to 1; Abs 30 each: crunches, up down scissors, crunch, push pull, 50 ground grazers, 2 min plank, stretch.

Note: low on cal by 200 but have been over past week so should work out ok. low in protein and fat though...