IIFYM - What about going over limits, sugars, sodium, fiber, etc... ?

[PersianChris]

I simply need to know what the limits are for Sugars, Fibers, and if watching Sodium intake is important or not.


My daily requirement is 2748.9 Calories to Bulk (10% Surplus) so let's just say 2750.

Protein Required: 132-247.5g (528-990 Calories)
Fats Required: 60-120g (540-1080 Calories)



Carbs: (Assuming I hit the Minimum Fats/Protein)
2749 - (528 Protein Calories + 540 Fat Calories) = 1681 Carb Calories remaining
Divided by 4 (Calories per G of Carb) = 420.25G Carbs


SO let's say I burn 600 Calories from lifting for about 60-70 minutes, so then I'd have to add 2749 + 600 = 3349 Calories. Technically speaking, I may go over that 420g Carbs because of burning Calories at the gym and I will be safe, right? I mean I've done this and still woke up .5-1lb lighter (And I monitor my weight everyday).


Yesterday: 168.2 LBS
Today: 167.7 LBS

Yesterday I burnt 600 Calories at the gym

Yesterdays Nutritional Intake:
Calories: 3235
Fats: 100g
Cholesterol: 209mg
Sodium: 3471mg
Carbs: 396g
Fiber: 56g
Protein: 209g
Sugars: 163g - This scares me... am I ok?

So it seems my Calories, Fats, Cholesterol, Carbs, and Protein are all OK based on my needs but what about Sodium being 3471mg (That seems super high as I normally only consume 2000mg), Fiber being 56g, and Sugars being 163g!! Isn't that way high? I get my fats from Fish Oil, Raw Almond Butter, Steak, Avocado, Cheese, etc... and Sugars normally come from my Almond Chocolate Milk, Honey, Banana/Peach/Other Fruits, Snickers, etc.. Oh I recently started following IIFYM about 3+ weeks ago and have tried having a snicker bar at least 5x a week while I'm at work (To test to see if my Abs vanish and I swear I think I'm getting more cut lol).

Consumed 8/3/2011:
Almonds (dry Roasted Unsalted)
Chocolate Almond Milk
Ezekiel 4:9 Sprouted Grain Bread, Low Sodium
Lean Pro-matrix Protien Powder (chocolate)
Natural Fish Oil Concentrate
Old Fashioned Oatmeal
Organic Raw Honey
Peach
Soft Spreadable Light Cream Cheese
Nuggets - Milk Chocolate With Almonds
Super Energy Booster - Raspberry
Avocado
Lean Pro-matrix Protien Powder (chocolate)
Subway Club
White Macadamia Nut Cookie
Snickers
Smoked Snack Stick
Avocado Salsa Verde
Boneless Skinless Chicken Breasts (kirkland)
Ezekiel 4:9 Sprouted Grain Bread, Low Sodium
Green Beans, Trimmed & Cleaned
Lean Pro-matrix Protien Powder (chocolate)
Lime
Lite Cheddar Cheese Slice
Low Sodium Minestrone Soup
Natural Fish Oil Concentrate
No Sugar Added Pudding
Organics Sweet Potatoes
Vanilla Almond Milk (unsweetened)
Very American Salad



Lot of info but I did that to try minimizing questioning, and still making this readable...


....As usual, I am greatful for any help. Thanks

[ven33]

Sodium is of no concern unless you already have preexisting hypertension.

Other than that your sugar intake is also of no concern, neither is your fiber intake (except if you are having some #2 issues)...

[WonderPug]

I simply need to know what the limits are for Sugars, Fibers, and if watching Sodium intake is important or not.

Sugar is a CHO.
Sufficient fiber intake shouldn't be a problem, assuming your diet includes fibrous plant matter.
Na intake is likely a non-issue, unless you're a hyperresponder.

P.S. Judging from the content of the rest of your post, I fear that you didn't read the stickies or, if you did read them, didn't understand the content. Please try reading them again, starting with: http://forum.bodybuilding.com/showth...hp?p=436716771

[PWOGasMan]

Talk about overkill.

[aspengc8]

At 6'1 160lbs I really wouldn't worry about any of that stuff.

[ErickStevens]

I try to hit 40g of fiber per day. Other than that not a single fuk is given.

[Shrederator]

Oh I recently started following IIFYM about 3+ weeks ago and have tried having a snicker bar at least 5x a week while I'm at work (To test to see if my Abs vanish and I swear I think I'm getting more cut lol)

Lol... you have no idea how funny this actually is.

[phal]

Well this is new.

[Lvisaa2]

Why would you make a poll and not include a simple no as an option?

[PBateman2]

Dont track any of that. Mental gymnastics.

Having a well balanced diet takes care of itself.

[PersianChris]

Talk about overkill.

Seriously do a lot of people sign up here to just post 3 worded responses that don't do anything except stretch out the thread? Is there a way I can delete posts? If you're going to say "Talk about overkill", explain yourself.. I'm not here to bull**** I'm here to learn and make moves as early as I can in my life so if your post isn't an intention to help, then move on

[canuck17]

Some days these 'bad' numbers are low.... some days they are high. Dont give a poop, Hit macros.

[ven33]

Seriously do a lot of people sign up here to just post 3 worded responses that don't do anything except stretch out the thread? Is there a way I can delete posts? If you're going to say "Talk about overkill", explain yourself.. I'm not here to bull**** I'm here to learn and make moves as early as I can in my life so if your post isn't an intention to help, then move on

You aren't here for bull**** yet every single thread you create is exactly that.

[WonderPug]

Seriously do a lot of people sign up here to just post 3 worded responses that don't do anything except stretch out the thread? Is there a way I can delete posts? If you're going to say "Talk about overkill", explain yourself.. I'm not here to bull**** I'm here to learn and make moves as early as I can in my life so if your post isn't an intention to help, then move on

That three word post you noted was an attempt to help and the sentiments of PWOGasMan are correct.

[PersianChris]

Sodium is of no concern unless you already have preexisting hypertension.

Other than that your sugar intake is also of no concern, neither is your fiber intake (except if you are having some #2 issues)...

Ah, nice.. yeah no Hypertension from what I know but my Father is a Diabetic... Wonder if that has anything to do with it... Tried doing a quick search on Hypertension and it's inherited from parents basically... I hope having high sugars (from Potato, fruits, etc) doesn't cause me to develop Hypertension

[Lvisaa2]

Seriously do a lot of people sign up here to just post 3 worded responses that don't do anything except stretch out the thread? Is there a way I can delete posts? If you're going to say "Talk about overkill", explain yourself.. I'm not here to bull**** I'm here to learn and make moves as early as I can in my life so if your post isn't an intention to help, then move on

You seem awfully angry. Plus, I think his post was relatively self-explanatory, there isn't a need to do it as long as you can use common sense and some moderation. The reason I don't track all that is because I eat a balanced diet with proper variety. The same reason I don't count micronutrients, eat well and you'll be fine. Quit stressing over the small things.

[PersianChris]

P.S. Judging from the content of the rest of your post, I fear that you didn't read the stickies or, if you did read them, didn't understand the content. Please try reading them again, starting with: http://forum.bodybuilding.com/showth...hp?p=436716771

First, I'd like to thank you WonderPug cause I've noticed you're always responding to my questions.

Now, I've read the stickies a lot, can you explain what you meant by judging from the content of the rest of my post? Are you going to say something in the nature of "Stick to more whole foods"? Jw... Didn't have much protein sources around yesterday, but today I have Chicken/Steak to substitute the Shakes.

[WonderPug]

^ You concern about sugar separate from your total CHO intake, for example, implies that you have not read (or at least understood) the stickies.

Additionally, the wide range of protein intake that you list also implies a degree of confusion.

[PersianChris]

You aren't here for bull**** yet every single thread you create is exactly that.

"Every single post" aka the learning process

[PersianChris]

You seem awfully angry. Plus, I think his post was relatively self-explanatory, there isn't a need to do it as long as you can use common sense and some moderation. The reason I don't track all that is because I eat a balanced diet with proper variety. The same reason I don't count micronutrients, eat well and you'll be fine. Quit stressing over the small things.

Well said; Thank you. It is a little stressful when you're doing research and all you find is Bro Science on the web, then you reach out to somewhere you look up to and get used to **** talkers, etc.. Sorry

[PersianChris]

^ You concern about sugar separate from your total CHO intake, for example, implies that you have not read (or at least understood) the stickies.

Additionally, the wide range of protein intake that you list also implies a degree of confusion.

Alright so I'll stop worrying about that. Now for wide range of protein intake I listed, are you talking about the sources I get my protein from, or the 132g-247.5g (528-990 Calories) that I mentioned is my requirement?

[PhiSig2298]

Well said; Thank you. It is a little stressful when you're doing research and all you find is Bro Science on the web, then you reach out to somewhere you look up to and get used to **** talkers, etc.. Sorry

You just need to know where to look.. Most sites like Men's Health or Ask Men are full of nonsense.


Also, there are a lot of Interweb tough guys but... It's free advice, so you gotta put up with it. Most people, even though their answers can be considered mean or hateful, are to the point. You will learn quickly who to listen to & who to ignore

[AdamWW]

Sugars are honestly irrelevant.

Consider this: Most people would consider eating sweet potatoes, babana, blueberries, etc...VERY "healthy".

However, if you ate: 1 Large Banana (16g sugar), 100g of blueberries (10g sugar), 2 cups of 2% milk (20g sugar), and a large (~350g) sweet potato (30g sugar), that's already almost 80g of sugar from things most people would consider VERY "healthy".

Now, even adding more healthy things like, oh, some plain greek yogurt, (1 cup = 9g sugar), 2 slices of whole wheat toast (6g sugar), 100g carrots (5g sugar), 3 cups of romaine lettuce (2g sugar)... even stopping there you are at about 100g from things most people think of as amazingly good for you.

So you see.. it's really not worth tracking.

[PersianChris]

You just need to know where to look.. Most sites like Men's Health or Ask Men are full of nonsense.


Also, there are a lot of Interweb tough guys but... It's free advice, so you gotta put up with it. Most people, even though their answers can be considered mean or hateful, are to the point. You will learn quickly who to listen to & who to ignore

I've never been a fan of either magazines so I'm glad you said that; And you're right, it just gets frustrating but nobody said this would be an easy journey.

Appreciate your response

[PersianChris]

Sugars are honestly irrelevant.

Consider this: Most people would consider eating sweet potatoes, babana, blueberries, etc...VERY "healthy".

However, if you ate: 1 Large Banana (16g sugar), 100g of blueberries (10g sugar), 2 cups of 2% milk (20g sugar), and a large (~350g) sweet potato (30g sugar), that's already almost 80g of sugar from things most people would consider VERY "healthy".

Now, even adding more healthy things like, oh, some plain greek yogurt, (1 cup = 9g sugar), 2 slices of whole wheat toast (6g sugar), 100g carrots (5g sugar), 3 cups of romaine lettuce (2g sugar)... even stopping there you are at about 100g from things most people think of as amazingly good for you.

So you see.. it's really not worth tracking.

Great point! That is so true...

[PhiSig2298]

I've never been a fan of either magazines so I'm glad you said that; And you're right, it just gets frustrating but nobody said this would be an easy journey.

Appreciate your response

Well, I can tell you that there are a lot of quality posters here.. They may be blunt and d¡ckheads, but they mean well. As for the original question, the only one I watch is fiber. I get plenty & I've been blessed to have the guts of gold! I can poop no matter how much fiber I get. My sugar intake varies on my meals. Some days it's lower, others it's really high. Same with sodium.

I had a thread asking about sodium & was worried about taking in 5-6 grams but I've learned to balance the sodium with: Water, potassium & movement. There's no sense in "micromanaging" your diet. Eat whole foods, lift your ass off & get plenty of rest.

[AdamWW]

Also good to note that if you avoid heavily processed foods, it becomes harder and harder to consume large amounts of sodium without adding salt to your food. Most of it comes from cured meats, fast foods, etc. Not that anything is WRONG with that if you can fit it in, but that's were most comes from... typically produce and whole foods are relatively low in salt.





Right now I think I get about 60g of sugar and probably around 2g of sodium.. but I don't really TRY to change those numbers.

[gerente]

just make sure you are counting them w/ your carbs and you're fine.

[Ubernit]

Seriously do a lot of people sign up here to just post 3 worded responses that don't do anything except stretch out the thread? Is there a way I can delete posts? If you're going to say "Talk about overkill", explain yourself.. I'm not here to bull**** I'm here to learn and make moves as early as I can in my life so if your post isn't an intention to help, then move on

seriously do a lot of people sign up just to create useless threads which are already explained in the stickies? Is there a way I can delete threads? you arent here to bull**** no, you are here expecting us to invest our valueable time while being too lazy to inform yourself first.
NEGGED, edit: damn on spread

[PhiSig2298]

seriously do a lot of people sign up just to create useless threads which are already explained in the stickies? Is there a way I can delete threads? you arent here to bull**** no, you are here expecting us to invest our valueable time while being too lazy to inform yourself first.
NEGGED, edit: damn on spread

lulz.. If our time was so valuable, would we even be on here?