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  1. #1
    Registered User yadrutas's Avatar
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    Judge my daily nutrition!!

    Here's my nutrition for a week. Let me know what your thoughts are. If you think it's good, tell me why. If you think its not, tell me why not, and how to improve.

    My goal is to lose fat, get cut. Therefore, I'm only tracking calories and fat closely. I'm mostly estimating based on what I see on Google and if I can't find it, I estimate with erring on the side of worst case scenario. I workout 6 days a week usually, combining weights and cardio, both high and low intensity. I currently weigh 150lbs, 14% body fat, around 5'9", 32 years old.



    Day 1
    6:45AM: Oatmeal with protein (200 cal, 3 gr fat)
    8:30AM: 1/2 chicken caesar salad (110 calories, 3 gr fat)
    9:00AM:10 oz watermelon (80 calories, 0 fat)
    10:30AM: Tangerine (40 cal, 0 fat)
    11:00AM: 2 Egg whites (30 calories, 0 fat)
    12:30PM: Chicken Kabob with salad and pita (800 calories, 18 gr fat)
    1:45PM: 8 Strawberries (25 calories, 0 fat)
    6:15PM: Caesar Salad, 1/2 serving no dressing (110 calories, 3 fat)
    6:30PM: Banana (100 calories, 0 fat)
    7:00PM: Upper body workout
    8:00 PM: Protein Shake (160 calories, 3 gr fat)

    Total
    Calories: 1655
    Fat: 30gr
    -----------------------------------------
    Day 2

    6:00AM: Oatmeal with protein (200 cal, 3 gr fat)
    8:00AM: 1 egg whites (15 calories, 0 fat)
    9:00AM:1 orange (60 calories, 0 fat)
    10:00AM: Caesar Salad, 1/2 serving no dressing (110 calories, 3 fat)
    12:30PM: Mongolian bbq, choose your own ingredients: I put a ton of veggies in today and reduced portion on noodles and meat (950 calories, 22 gr fat)
    1:45PM: 8 Strawberries (25 calories, 0 fat)
    6:15PM: Caesar Salad, 1/2 serving no dressing (110 calories, 3 fat)
    6:30PM: Banana (100 calories, 0 fat)
    7:00PM: Cardio workout + Abs
    8:00 PM: Protein Shake (160 calories, 3 gr fat)

    Total
    Calories: 1730 cal
    Fat: 34 gr
    --------------------------------------
    Day 3

    7:00AM: Oatmeal with protein powder (200 calories, 3 gr fat)
    8:45AM: 8oz mixed fruit (100 calories, 0 fat)
    9:30AM: Celery, carrots, jicama (100 calories, 0 fat)
    10:15AM: 8 strawberries (50 calories, 0 fat)
    12:00PM: 6 inch subway club/whole wheat (330 cal, 6 gr fat)
    1:00PM: Tangelo (95 cal, 0 fat)
    3:00PM: Broccoli, Champagne Vinaigrette, hint of ricotta cheese (120 calories, 6 gr fat)
    5:00PM: 6 inch subway club/whole wheat (330 cal, 6 gr fat)
    5:30PM: Banana (100 calories, 0 fat)
    6:15PM: Workout
    7:30PM: Protein Shake (160 calories, 3 gr fat)
    9:00PM: 6 pieces of frozen mango (50 calories, 0 fat)

    Total
    1635 cal
    24 gr fat
    --------------------------------------
    Day 4

    6:00AM: Oatmeal w/protein (200 cal, 3 gr fat)
    7AM: Workout, abs and 40 min of cardio
    8AM: Protein Shake: (220 cal, 2 gr fat)
    9:15AM: 6 strawberries (40 cal, 0 gr fat)
    9:45:AM: Celery, Jicomo, carrots (70 calories, 0 fat)
    10:15AM: Egg whites (30 cal, 0 gr fat)
    10:45AM: Small peach (30 calories, 0 fat)
    12:30PM: Vietnamese noodles (900 calories, 16 gr fat)
    2:00PM: Tangerine (50 cal, 0 fat)
    4:30PM: Tangerine (50 cal, 0 fat)
    5:30PM: 6" subway club (320 calories, 6 gr fat)

    Total
    1900 cal
    27 gr fat
    ----------------------------------------------
    Day 5

    Friday 5/28/10
    6:00AM: Protein powder, oatmeal: (200 cal, 3gr fat)
    7:30AM: Workout. Bi's, tri's, HIT running
    8:30AM: Protein Shake (160 cal, 3 gr fat)
    9:30AM: Broccoli with champagne vinagrette dressing (100 calories, 5 gr fat)
    10:30AM: Strawberries (50 calories, 0 fat)
    11:20AM: 2 egg whites (30 calories, 0 fat)
    12:45PM: Mongolian bbq (mostly vegetables): (850 calories 12 gr fat)
    2:30PM: 2 Tangerines (90 calories, 0 fat)
    5:00PM: Banana (90 calories, 0 fat)
    6:00PM: Sashimi, salmon and yellowtail (650 cal 15 gr fat)

    Total
    2220 cal
    38 gr fat
    ----------------------------------------
    Day 6

    7:00AM: Oatmeal with protein powder (200 cal, 3 gr fat)
    8:30AM: 2 egg whites (30 cal, 0 fat)
    10:30AM: Workout: full body and jog on the beach for 30 minutes.
    11:45AM: Protein Shake (160 cal, 3 gr fat)
    1:00PM: Rotisserie Chicken (800 cal, 20 gr fat)
    3:00PM: Mangos (40 cal, 0 fat)
    6:00PM: Sushi with brown rice (700 cal, 12 gr fat)
    7:45PM: Tangelo (60 cal, 0 fat)

    Total
    1930 cal
    38 gr fat

    -------------------------------------------
    Day 7

    5:30AM: Oatmeal with protein powder (200 cal, 3 gr fat)
    7:45AM: Premium protein (160 cal, 3 gr fat)
    8:45AM: Watermelon (40 cal, 0 fat)
    9.45AM: Carrots (40 cal, 0 fat)
    10:40AM: Banana (80 calories, 0 fat)
    12:00PM: BBQ Restaurant! beef/pork/chicken, half a piece of cornbread, salad (950 calories, 20 gr fat)
    1:00PM: Apple (45 calories, 0 fat)
    2:45PM: Tangerine (50 cal, 0 fat)
    6:30PM: Broccoli, Champagne Vinaigrette, hint of ricotta cheese (120 calories, 6 gr fat)
    7:30PM: a few pieces of frozen mango (30 calories, 0 fat)

    Total
    1715 cal
    32 gr fat
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  2. #2
    Unfinished Business aer_vlad's Avatar
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    aer_vlad is offline
    Are you a female?

    If not, eat more (total Calories) and more fat (roughly 60 - 75g). What's your protein and carbohydrate intake?
    I can resist everything except temptation.
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  3. #3
    Registered User yadrutas's Avatar
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    Originally Posted by aer_vlad View Post
    Are you a female?

    If not, eat more (total Calories) and more fat (roughly 60 - 75g). What's your protein and carbohydrate intake?
    Im a male. Haven't been tracking protein nor carbs. But from what I've been writing up there, I've been getting plenty of both, no?
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  4. #4
    LIVING determined4000's Avatar
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    determined4000 is offline
    Originally Posted by yadrutas View Post
    Im a male. Haven't been tracking protein nor carbs. But from what I've been writing up there, I've been getting plenty of both, no?
    did you even listen to what he said about fat?
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333

    Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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  5. #5
    Registered User yadrutas's Avatar
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    Originally Posted by determined4000 View Post
    did you even listen to what he said about fat?
    I did. I'm trying to educate myself on fat. I understand there are good fats, but 60 and up seems high when I am trying to lose fat... Am I wrong?
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  6. #6
    LIVING determined4000's Avatar
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    determined4000 is offline
    Originally Posted by yadrutas View Post
    I did. I'm trying to educate myself on fat. I understand there are good fats, but 60 and up seems high when I am trying to lose fat... Am I wrong?
    yes
    fat doesnt make you fat,too many calories do
    you need .4-.5g/lb bodyweight
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333

    Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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  7. #7
    Registered User yadrutas's Avatar
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    Originally Posted by determined4000 View Post
    yes
    fat doesnt make you fat,too many calories do
    you need .4-.5g/lb bodyweight
    Yeah, so as you can see, both low fat and low calories, and I work out.
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  8. #8
    Registered User Last2WalK's Avatar
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    Originally Posted by yadrutas View Post
    Yeah, so as you can see, both low fat and low calories, and I work out.
    Like he said fats DON'T make you fat, you need to be eating around 75g of GOOD fats a day. From the looks of ot you are getting around 35-40g per day. You need to add some more fat to your diet.
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  9. #9
    Registered User yadrutas's Avatar
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    Originally Posted by Last2WalK View Post
    Like he said fats DON'T make you fat, you need to be eating around 75g of GOOD fats a day. From the looks of ot you are getting around 35-40g per day. You need to add some more fat to your diet.
    OK modified. Now I get around 60 gr fat per day.
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  10. #10
    Registered User yadrutas's Avatar
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    Originally Posted by Last2WalK View Post
    Like he said fats DON'T make you fat, you need to be eating around 75g of GOOD fats a day. From the looks of ot you are getting around 35-40g per day. You need to add some more fat to your diet.
    Starting to do this more with avocados
    STATS:

    Age - 33
    Height - 5'10"
    Weight - 148
    BF - 11%

    NUTRITION:

    Cal - 2800
    Fat - 60 gr
    Protein - 230 gr
    Carbs - 345 gr

    WORKOUT:

    MON - Chest, 5 exercises, 4 sets, 5-10 reps
    TUES - Back, 5 exercises, 4 sets, 5-10 reps
    WED - Shoulders, 5 exercises, 4 sets, 5-10 reps
    THUR - Bis, 5 exercises, 4 sets, 5-10 reps, Tris 5 exercises, 4 sets, 5-10 reps
    FRI: Full body Bootcamp
    SAT: Rest
    SUN: Legs, 5 exercises 3 sets each, 5-10 reps
    Cardio 2x a week, low intensity, 30 minutes.
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  11. #11
    nO-doubt 150% 4ca_mma's Avatar
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    Originally Posted by aer_vlad View Post
    Are you a female?

    If not, eat more (total Calories) and more fat (roughly 60 - 75g). What's your protein and carbohydrate intake?

    omg i was thinkin the same thing..."this must be a girl" ahhah

    stop bein a lil b!tch and eat!!! 2 egg whites for a meal?!?! WTF

    sorry if i hurt your feelings but 2000 cal a day MIN.!!!
    650-Respect the Code

    Navy basic: 2011-03-08
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