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  1. #1
    Registered User Bkrazy's Avatar
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    Actual intake vs Recommended intake

    So I am taking a nutrition class and one of the projects was to track our food intake for 5 days and then input it into this database thing and it would tell us how we stand. Its pretty eye opening, but I am wondering how concerned I should be about things like my cholesterol intake. This is an online class so I cant ask the teacher for feedback in person and she didnt seem to be willing to give any via Email. So here I am asking you all how this looks and from the limited info provided what you think. Please let me know if you need more information or if you have any other questions.

    Activity Level: Active Strive for an Active activity level.
    Weight Change: None Best not to exceed 2 lbs per week.


    The actual intakes -vs- recommended intakes report displays the amount of nutrients consumed as they compare to your dietary intake recommendations in a bar graph format.
    Nutrient Actual Recommended Percent
    Basic Components
    Calories Actual 1,996.70 ------------Recommended 3,333.35 ------------60 %
    Calories from Fat Actual 776.99 -----Recommended 933.34 --------------83 %
    Calories from SatFat Actual 253.96 --Recommended 300.00 --------------85 %
    Protein (g) Actual 105.68 7 ---------Recommended 72.57 ----------------146 %
    Carbohydrates (g) Actual 199.03 ----Recommended 458.34 --------------43 %
    Sugar (g) 80.98
    Dietary Fiber (g) Actual 12.93 -------Recommended 46.67 ---------------28 %
    Soluble Fiber (g) 1.09
    InSoluble Fiber (g) 3.90
    Fat (g) Actual 86.33 ----------------Recommended 103.70 --------------83 %
    Saturated Fat (g) Actual 28.22 ------Recommended 33.33 ---------------85 %
    Trans Fat (g) 0.19
    Mono Fat (g) Actual 28.95 ----------Recommended 37.04 ---------------78 %
    Poly Fat (g) 9.Actual 73 ------------Recommended 33.33 ---------------29 %
    Cholesterol (mg) Actual 735.85 ------Recommended 300.00 -------------245 %

    I am 29 yrs old. 5'8" 205 lbs. I do an hour of cardio every morning and weight train every afternoon. The afternoon workout is usually an hour to an hour and a half. My goal is weight loss, but I am still trying to gain strength. I am not trying to gain mass so the calorie deficit isnt really an issue, but if I am not getting the right nutrients I want to know. I supplement my vitamins with Animal Pak that is why I didnt include those results.
    Last edited by Bkrazy; 07-19-2010 at 02:14 AM. Reason: Try to make easier to read
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  2. #2
    Registered User kusok's Avatar
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    What is that protein recommendation??? By whom?

    And LOL at 1 hour cardio every day. Can't imagine for the life of me why anyone would do that...
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  3. #3
    Registered User Bkrazy's Avatar
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    Originally Posted by kusok View Post
    What is that protein recommendation??? By whom?

    And LOL at 1 hour cardio every day. Can't imagine for the life of me why anyone would do that...
    The recommendation comes from MyDietAnalysis - mydietanalysis.pearsoncmg.com/mda4/
    (I cant link till 30 posts)

    The hour of cardio is broken down between elliptical, bike and row machine. It is usually more like 45 minutes, but I included my pushup situp improvement time in there as well. I am in the Army so I have to keep my cardio up for runs and such. Believe me that is my least favorite part of my day.
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  4. #4
    Registered User kusok's Avatar
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    Originally Posted by Bkrazy View Post
    The recommendation comes from MyDietAnalysis - mydietanalysis.pearsoncmg.com/mda4/
    (I cant link till 30 posts)

    The hour of cardio is broken down between elliptical, bike and row machine. It is usually more like 45 minutes, but I included my pushup situp improvement time in there as well. I am in the Army so I have to keep my cardio up for runs and such. Believe me that is my least favorite part of my day.

    70 grams protein... I hope, I really do hope they mean 70 grams protein for breakfast.

    MINIMUM protein should be 1g/lb.

    500 grams of carbs??? These are some of THE strangest recommendations you will ever find bro.


    Take off a day or 2 from cardio every week. You need recovery.
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  5. #5
    Registered User Bkrazy's Avatar
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    Originally Posted by kusok View Post
    70 grams protein... I hope, I really do hope they mean 70 grams protein for breakfast.

    MINIMUM protein should be 1g/lb.

    500 grams of carbs??? These are some of THE strangest recommendations you will ever find bro.


    Take off a day or 2 from cardio every week. You need recovery.
    Yeah I dont get their recommendations. My actual Protein intake was closer to 1g/lb but being as this was for a class I didnt want to get into my protein shakes as that would lead to pre and post WO drinks and other supplements to include multis which would have put a lot more work into the project.

    My biggest concern is about the cholesterol. I havent ever really put too much thought into what I put into my body. I just went with calories in calories out, eat green and lean. So now that I see this broken down it has me a bit curious, if not a little concerned. Thanks for the input so far.
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  6. #6
    Registered User always_sunny's Avatar
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    dietary cholesterol has very small if any effect on your actual cholesterol levels.
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    Registered User desolati0n's Avatar
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    Originally Posted by always_sunny View Post
    dietary cholesterol has very small if any effect on your actual cholesterol levels.
    this

    My dietary cholesterol intake is probably pretty high too with all the eggs I eat, but yet my cholesterol levels are actually too low. My total cholesterol in February was like 120, 85 in March, and 115 in April.
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  8. #8
    Registered User Bkrazy's Avatar
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    Thanks for the replies. I feel a bit better. Is there anything else that sticks out or am I looking alright as far as food? Thanks again.
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