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View Full Version : Daily Numbers - What should I do?



ItsQk
07-18-2010, 06:26 PM
Alright, so I'm shooting for the following numbers:

Calories/day: 1800
Protein/day: 190g
Carbs/day: 200g (150 weight days)
Fats/day: 30g

Here is what I had today:

Breakfast:
Vector:
Calories: 285
Fat: 3.2g
Protein: 13g
Carbohydrates: 54g

Creatine:
Calories: 175
Carbohydrates: 38.5g
Whole Wheat Wrap:
Calories: 285
Fat: 2.5g
Protein: 3g
Carbohydrates: 15g

Lunch:
Turkey Breast slice:
Calories: 22
Fat: 0.3g
Protein: 3.6g
Carbohydrates: 0.9g

Granola Bar:
Calories: 110
Fat: 4.5g
Protein: 2g
Carbohydrates: 15.5g

Snack:
Ice Cream Cone:
Calories: 170
Fat: 7g
Protein: 4g
Carbohydrates: 25g

Dinner:
Chicken Breast (4oz):
Calories: 170
Fat: 1.5g
Protein: 25g
Carbohydrates: 0g

Rice (2 cups):
Calories: 410
Fat: 0.8g
Protein: 4.3g
Carbohydrates: 89g

Broccoli (1 cup):
Calories: 30
Fat: 0g
Protein: 2g
Carbohydrates: 6g

-----------------------------------------

Total intake
Calories: 1657
Fat: 19..8g
Protein: 56.9g
Carbohydrates: 243.9g

-----------------------------------------

My main goal is to cut and here is what I'm worried about but I'm afraid to go over my daily calorie intake:
- Gone over on carbs
- Need more protein

What should I do?

Oh and I won't be having ice cream anymore, just a one time thing because I was at a fair. Should I go eat some more chicken breast or have a protein shake? :\

And only reason why I had my creatine in the morning because Sundays are rest days for me although I've decided I'm going to go do some ab workouts in abit for 15 minutes and a little weight lifting.

Any suggestions?

determined4000
07-18-2010, 06:29 PM
fat is way too low
should be .4-.5g/lb
You dont need carbs-->lower them to cut cals not fat

ItsQk
07-18-2010, 06:31 PM
fat is way too low
should be .4-.5g/lb
You dont need carbs-->lower them to cut cals not fat

What do you suggest me eating?

determined4000
07-18-2010, 06:36 PM
breafast-egg omelt w lf cheese
lunch- turkey/chicken on wheat, celery/carrots with PB
dinner- chicken breast, broccoli, salad with dressing and vinegar
snack: fruit and nuts
snack: whey shake and fruit
snack: cottage cheese w/ PB

NaLLa8705
07-18-2010, 06:36 PM
MEAT!

Lean beef (steak, ground beef), more chicken, tuna, salmon, eggs... ect

NUTS and nut butter!
Almonds, natural peanut butter, almond butter.... ect

Cook your meat in olive oil for flavor and extra fat.

NaLLa8705
07-18-2010, 06:37 PM
Also, shouldn't you be eating more carbs on lifting days for energy?

ItsQk
07-18-2010, 06:45 PM
breafast-egg omelt w lf cheese
lunch- turkey/chicken on wheat, celery/carrots with PB
dinner- chicken breast, broccoli, salad with dressing and vinegar
snack: fruit and nuts
snack: whey shake and fruit
snack: cottage cheese w/ PB

Wouldn't the Vector cereal (already in my diet) be good for breakfast? And how much of all that stuff should I have? Where are the carbs coming from?

Nalla - I'm thinking of going to grab some tuna cans tomorrow, definitely going to just stick with chicken breast though for meat, I just love it. I tried picking up some nuts, but the stupid grocery store I went to didn't have any. But thanks man.

determined4000
07-18-2010, 06:51 PM
If you are shooting for 1800 calories and 190g protein, and you need 60g fat
that leaves you with room for 125g carbs-->my advice was a way to lower your carbs

ItsQk
07-18-2010, 06:57 PM
If you are shooting for 1800 calories and 190g protein, and you need 60g fat
that leaves you with room for 125g carbs-->my advice was a way to lower your carbs

Well I wanted to keep my fat at about 30g's to be honest. Should I just up the carbs then? How many carbs would that leave me at?

determined4000
07-18-2010, 07:15 PM
Well I wanted to keep my fat at about 30g's to be honest. Should I just up the carbs then? How many carbs would that leave me at?

you dont understand
Your body NEEEEEDDDSSS FAT
about .4-.5g/lb MINIMUM
They are an essential macronutrient, carbs are not

ItsQk
07-18-2010, 07:45 PM
Doesn't carbs help me keep my muscle? That's what I was told.