xBadAcid Trip - Nutrition

[xbadacid]

In addition to the exercise log, I am starting a nutrition log.

If you read this and see any glaring errors with my calculations, please let me know:

From the Macronutrient Thread Sticky (Can't post links yet)

BMR
Sedentary (My wife and I only started recently, and outside of the gym we don’t do much).
26kcals

Mifflin-St Jeor formula (I know it says it over estimates for the obese, but I am not relatively lean, nor am I young.

BMR = (9.99 x 136) + (6.25 x 188) – (4.92 x 38) + 5 = 2351.68 (2351)

Total Requirement – Lightly Active (because we started the gym)
2351x1.3 = 3056.

Goals: Lose Weight
3056-20% = 2444

Macronutrients:
Since I don’t think it matters at this point, I am going off of General Body Building Guidelines w/ High Body Fat.
Going for a Higher Protein Content vs Higher Carb since I am prediabetic.
Protein: (136x1.8) = 244
Fat: (88*1) = 88
Carbs: 2444 - ([244x4] + [88x9]) = 676 / 4 = 169

For Breakfast today: 30/16/29
2 Eggs - 12 11 1
1/2 Cup Cottage cheese - Lowfat 16 2 4
4oz Tropicana Orange Juice 1 0 14
1 Cup Coffee 0 0 0
1/2 tbsp Honey 0 0 9
2 tbsp Half and Half 1 3 1

Multivitamin

Omega-3 Fish Oil Supplement

Snack: 3 0 14
Venti Iced Coffee w/ Nonfat milk & 2 pumps of classic syrup: 3 0 14

Lunch: 11 4 43
1/2 Cup Rice: 2 0 27
Surimi & Greek Yogurt: 9 4 16
Omega 3 Fish Oil

Snack: 3 0 4
Venti Iced Coffee w/ Nonfat Milk & 1 Splenda

Pre Workout Meal: 21 4 37
Char Siu: 20 4 6
Large Granny Smith Apple: 1 0 31

Post Workout: 51 4 9
Gold Standard Double Chocolate Shake (2 scoops) : 48 3 6
PB2 1tbsp: 3 1 3

Dinner: 72 13 30
Salmon Sashimi (6oz): 37 10 0
Hawaiian Roll: 3 3 15
Protein Shake (1 scoop, made with nonfat Milk): 32 1 15

Before Bed: 31 4 8
1 Cup 2% Cottage CHeese: 31 4 8

Daily Total: 224 / 45 / 171
Daily Goal: 244 / 88 / 169

This is my first time tracking macronutrients. I had no idea.

I'm pretty full at the end of the day, and I still need to hit 53g Protein and 47g fat. I think I need to redo my calculations to ensure the proper Macros.

[xbadacid]

Daily Macronutrients: 244 88 169
Protein: 244g
Fat: 88g
Carbs: 169g

Breakfast: 26 37 46
3 Eggs: 12 11 1
3 Links Sausage: 10 14 2
5 oz Potato: 3 0 29
1 tbsp Butter: 0 12 0
4 oz Orange Juice: 1 0 14

Multivitamin
Fish Oil

Snack: 3 0 4
20 Oz Iced Coffee w/ Nonfat Milk & 1 splenda: 3 0 4
Fish Oil

Lunch: 68 39 76
8oz Char Siu: 53 11 16
1/2 Cup Rice: 2 0 27
1/2 Avocado: 3 17 5
3oz Imitation Crab: 6 3 14
1oz Greek Yogurt: 3 1 2
2 Mint Frangos: 1 7 12

Snack: 6 13 18
1/4 Cup Trail Mix: 5 13 7
1/2 Navel Orange: 1 0 11

It's 2:11pm and I see that my fat intake is over & carb intake is pretty close to the end. My Protein intake, at this point, is141g short.

Dinner: 55 17 8
2 Roasted Chicken Drumsticks: 28 12 0
Char Siu: 27 5 8

Dessert: 0 4 20
1 Oz Toffee PopCorn: 0 4 20

Daily Total: 158 110 172


Things I can change this week:
Skip the potato & Butter in the morning
Add Egg whites to breakfast
Snack 1 didn't have anything other than the Coffee. Need to add something to that.
I am unable to change the rice right now (Grocery budget) - but maybe change that out to a salad or something.
Add Protein more often - maybe Cottage Cheese.

[xbadacid]

Daily Macro Goals: 244 88 169
Today started off horrible, to the point where I was going to skip documenting. But I know that would just spiral me into a day of not caring about anything that I put in my body. The Good and bad needs to go on here.

I normally wake up around 5:30 and prepare breakfast for my wife and I. I was unable to fall asleep last night until around 11pm (Even with *****). My alarm went off and I just went directly back to sleep until my wife woke up (luckily) at 6:15am.

My normal routine is 16oz of water when I wake up, Multivitamin, Breakfast & fish oil. I skipped all of that because I was in a rush to get out of the house to catch my bus to work.

When I got to work, I was dying on the vine - no energy. I had an orange at my desk, but already I was in a downward spiral so I went to Starbucks and thought "F**k it, I already screwed up." So I ordered a 20 oz Whole Milk Eggnog Latte. Then I went next door and picked up 3 Eggs w/ Cheddar Cheese and 2 pcs of sausage.

However, a silver lining - after waking up a bit I am doing something that I never felt I could do before. I am making changes now rather than waiting till "tomorrow". We have a whole foods about 20min (walking) from my work, so I'll go there and load up on healthier choices for lunches and snacks.

Without Further Ado:

Breakfast: 52 58 94
20 Oz Whole Milk Eggnog Latte: 20 29 68
3 Eggs: 18 16 2
2 pcs Sausage: 7 6 2
1 Navel Orange: 2 0 22
1 slice Cheddar Cheese: 5 7 0

Fish Oil

And with that 1 meal - I am over 50% on Fat and Carb macros.

Snack: 27 2 6
Protein Shake: 24 1 3
1 tbsp PB2: 3 1 3
Fish Oil

Lunch: 55 12 21
1/2 Cup 2% Cottage Cheese: 16 2 4
4 oz Char Siu: 27 5 8
2 1/2 oz Edamame: 12 5 9 (More carbs than I would've thought)

Snack: 27 5 8
4 oz Char Siu

GYM was closed so no PWO Meal

Dinner: 43 10 23
1/2 Cup Brown Rice: 2 1 23
4oz Salmon Sashimi: 25 7 0
3oz Suzuki Sashimi: 16 2 0

Desert: 2 1 43
Chinese Sponge Cake: 2 1 43

Daily Remaining: 13 1 -28

I thought that the sponge cake would've been less because of all the air in sponge cake. Apparently not.

Despite the hard start, Today is my closest to hitting the prescribed macros.

[xbadacid]

Daily Macro Goals: 244 88 169

Yesterday was tough, got me thinking about how I don't think when I go to get food. That is definitely something to work on.

Breakfast: 38 22 32
3 Whole Eggs: 18 16 2
3 Egg Whites: 11 0 1
3 pcs Sausage: 7 6 2
16oz Orange Juice & Club Soda: 2 0 27

Multivitamin
2g Fish Oil

Snack: 20 29 68
20 Oz Eggnog Latte

I have to get better at saying no thanks or throwing food away. I work in an office and we buy each other coffee/breakfast etc at random times. One of my coworkers saw that I had an eggnog latte yesterday and bought me one this morrning. She's an older lady and she was using it as a way to say thank you for helping her move her desk.

Lunch: 59 18 23
8 oz Char Siu: 53 11 16
1/2 Cup Black Berries: 1 0 7
1 slice sharp Cheddar: 5 7 0
2g Fish Oil

Snack: 2 17 18
4 Pcs Kona Truffle: 2 17 18

Dinner: 43 24 32
3oz Suzuki Sashimi: 16 2 0
4oz Salmon Sashimi: 25 7 0
1/2 Cup Brown Rice: 2 1 23
1/2 Avocado: 0 14 9


Water Intake: 36oz



Daily Remaining: 82 -22 2

[xbadacid]

Daily Macro Goals: 244 88 169


Breakfast: 76 19 27
2 Egg Whites: 7 0 0
2 Whole Eggs: 12 11 1
4 oz Orange Juice: 1 0 14
1pc Sausage: 3 3 1
2 Scoops Protein Powder: 48 3 6
2 tbsp PB2: 5 2 5

Multivitamin

Snack: 14 2 58
20 oz Nonfat Mocha w/ 3 Pumps of Peppermint: 14 2 58

Tried to go better by going nonfat and 1/2 the amount of syrup. Will have to do better, or switch back to regular coffee.

Lunch: 53 11 16
8oz Char Siu: 53 11 16
2g Fish Oil


Daily Remaining: 101 56 68

[xbadacid]

Okay this last week and 1/2 was completely off plan. My wife surprised me with a getaway for a week and everything went to ****.

But not starting over, just picking up where I left off.

Daily Macro Goals: 244 88 169

Breakfast: 40 40 58
3 Scrambled Eggs: 18 16 12
4 Sausage LInks: 16 14 5
3 tbsp Tzatiki: 2 10 4

There was spinach and mushrooms in the scrambled eggs, but i don't know how much.

Snack: 10 0 17
20 Oz Nonfat Sugarfree vanilla Latte: 10 0 17


Daily Remaining: 194 48 94

[xbadacid]

Daily Macro Goals: 244 88 169

Breakfast: 29 10 61
Oatmeal: 8 5 41
1 tsp Brown Sugar: 0 0 4
1/2 Cup Cottage Cheese: 16 2 4
2 tbsp 1/2 and 1/2: 1 3 1
1 Cup Coffee: 0 0 0
1 tsp Honey: 0 0 5
1/2 Cup Non Fat Milk: 4 0 6


Snack: 10 0 17
20oz Iced Non Fat Sugar Free Vanilla Latte: 10 0 17

Lunch: 59 32 50
Red Beans & Rice w/ Collard Greens: 26 25 40
5 oz Char Siu: 33 7 10

Snack: 1 1 23
1 med Banana: 1 1 23

Daily Remaining: 125 45 18

[xbadacid]

Updated profile picture and am hopefully going to find that more motivational.

Daily Total: 240 80 180

Breakfast: 50 12 45
1 Egg
3 Egg Whites
1/2 Cup Oatmeal
8oz Nonfat Milk
1/2 Cup 2% Cottage Cheese
2 Cups Coffee - Black

(Forgot to eat a snack so I included it with lunch)

Lunch: 46 39 18
2 Cups Romaine Lettuce
1/2 Avocado
2 oz Nonfat Greek Yogurt w/ Ranch spices
4 oz Grilled Chicken
2 Sticks Cheese Snacks (1 colby, 1 Cheddar)
10 Oil Cured Black Olives

Snack: 36 18 11
4 oz Smoked Turkey
1/2 Honeycrisp Apple
2 Sticks Cheese Snacks


Post Work Out: 29 3 10
1 Scoop Gold Standard Whey
2 tbsp PB2

Dinner: 40 17 67
5oz Steelhead Trout
8 Brussel Sprouts
3oz Red Potatoes
1 tbsp Butter
1 cup Strawberries

Total: 201 89 151

Short on Protein & carbs and over on fat. Going to have another Protein Shake with nonfat milk. Should bring me up

2nd Shake: 37 3 22

2nd Total: 238 91 173

-2 Protein
+11 Fat
-7 Carbs

[xbadacid]

Daily Macros: 240 80 180

Breakfast: 57 13 67
16oz Nonfat Milk
1 Scoop Gold Standard Whey
1 Cup Blueberries
1/4 Cup Oatmeal
4 pcs Pork/Chicken Breakfast sausages

Snack: 25 24 53
14oz Orange Juice
2 Colby Cheese Snacks
5 Oil Cured Olives
2oz Sliced Ham

Lunch: 28 15 15
4oz Grilled Chicken
1/2 Avocado
2 Cups Romaine Lettuce
1/4 Cup Chipotle Salsa

Snack: 9 5 13
1/2 Honeycrisp Apple
2oz Smoked Ham

I put in my dinner and it looks like I am going to be about 70g of protein short and over on fat/carbs. I need to increase protein on the other snacks/lunches.

Dinner: 71 30 47
8 oz Flap Meat
3oz Red Potato
1 cup Roasted Broccolli
1 tbsp Olive Oil


Protein: -50g
Fat: +7
Carbs: +15

[xbadacid]

Daily Goals: 240 80 180

Breakfast: 57 13 67
1 cup Blue Berries
1 Scoop Gold Standard Whey
2 cups Nonfat Milk
1/4 Cup Oatmeal
4 pcs Chicken & Pork Sausages


I walk to work after breakfast which is 40min uphill 1/2 the way. So by the time I get to work feel very drained. My hope is by increasing carbs at this time will help me stop my starbucks addiction (4 days so far).

Snack: 40 12 50
1 cup Cottage Cheese
1 pc Colby Cheese
8oz Orange Juice
1/2 Banana

Lunch: 47 17 14
6oz Grilled Chicken Breast
2 oz NF Greek Yogurt
1/2 Avocado
2 Cups Lettuce

Snack: 15 11 12
2 oz Ham
1/2 HoneyCrisp Apple
1 pc Colby Jack Stick

PWO: 51 3 13
2 scoops Whey Protein
1 tbsp PB2

Dinner: 35 17 26
8 Brussel Sprouts
5 oz Steelhead Trout
1 tbsp Olive Oil
1 cup Strawberries


End of Day
Protein: +5
Fat: -7
Carbs: +2

[xbadacid]

Daily Goals: 240 80 180

Breakfast: 58 13 63
1 scoop Whey Protein
1/2 Cup Blueberries
1/2 Cup Strawberries
1/4 Cup Oatmeal
2 cups Nonfat Milk
4 Chicken/Sausage Links

Snack: 53 28 57
1 Cup Cottage Cheese
3 pcs Colby Cheese
14oz Orange Juice

Lunch: 21 14 16
1/2 Avocado
4 oz Pico De Gallo
3 oz Grilled Chicken Breast * Freaking dropped the container and lost 1/2 of the chicken.

Snack: 12 16 12
2 pcs Cheddar Cheese
1/2 Honey Crisp Apple

Dinner: 33 10 6
4 oz Sea Bass Sashimi
4 oz Kobe Beef Patty
1 cup Broccolli

Yesterday was really hard. I was exhausted. I messed up the routine for lifting and instead of lowering weight by 10% I went full load again. Also, I've been walking to and from work everyday and ontop of cardio and weightlifting, i think I am pushing too heard.

Daily Total
Protein: -67
Fat: +1
Carbs: -26

[xbadacid]

Daily Goals: 240 80 180

Breakfast: 55 11 70
1/2 Cup Blueberries
1/4 Cup Oatmeal
16 oz Nonfat Milk
1 scoop Protein
1/2 Banana
3 Pork & Chicken Sausage

Snack: 43 26 11
2 Sticks Colby Cheese
1 Cup Cottage Cheese
12 Oil Cured Olives

[xbadacid]

240 80 180

Breakfast: 41 2 40
1 scoop Whey Protein
1 Cup Strawberries
16 oz Nonfat Milk

Snack: 27 33 19
3 oz Cheddar Cheese
1 Cup Apples
1 Hard Boiled Egg

Lunch:

[xbadacid]

240 80 180

Breakfast: 45 3 54
1 scoop Whey Protein
1 Cup Strawberries
16 oz Nonfat Milk
1/4 Cup Oatmeal

Snack: 10 6 49
1 Cheesehead String Cheese
14 oz Evolution Orange Juice

Lunch: 28 30 12
4oz Flank Steak
5oz Fresh Guacamole

Snack: 31 4 8
1 cup Cottage Cheese

Snack: 51 3 13
2 scoops Whey Protein
1 tbsp PB2

Dinner: 58 40 44
6 oz 85/15 Hamburger
1 poached Egg
1 Pretzel Roll/Slider
1 cup Roasted Brocolli

Going to be short today on protein.
Protein: -17
Fat: +6
Carbs: 0

[xbadacid]

Daily Goal: 240 80 180

Breakfast: 41 2 40
1 Scoop Whey Protein
1 Cup Strawberries
2 Cups NF Milk

Snack: 25 15 58
2 oz Ham
16 oz Orange Juice
2 String Cheese

Lunch: 56 46 12
8 oz Flank Steak
5 oz Quacamole

Snack: 27 3 6
1 Scoop Whey Protein
1 tbsp PB2

PWO: 51 3 32
2 Scoops Whey Protein
1 tbsp PB2
1 Apple

Dinner: 59 43 7
6 oz Hamburger (85/15)
1 Cup Broccolli
2 Eggs
1/2 Tbsp Olive Oil


WoW! I really overshot Protein and Fat today. Not enough carbs after working out. Better planning!

Protein: +19 grams
Fat: +32 grams
Carbs: -25

I start the L-Cartitine tomorrow

[xbadacid]

Daily: 240 80 180

Breakfast: 45 3 54
1 Scoop Whey Protein
16 oz NF Milk
1/4 Cup Oatmeal
1 cup Strawberries

Snack: 31 28 6
3 Hard Boiled Eggs
1 oz Orange Juice
2 String Cheese

Lunch: 28 30 12
4 oz Flank Steak
5 oz Guacamole

Snack: 30 17 4
4 oz Ham
2 String Cheese

[xbadacid]

Daily 240 80 180

Breakfast: 45 3 53
1/4 Cup Oatmeal
1 Scoop Whey Protein
16 oz Nonfat Milk
1/2 Cup Strawberries
1 oz Orange Juice

Snack:

[xbadacid]

I am in such a bad mood this morning...

I usually prep my food on sat/sun for the week. But I ruined my protein - Pork Al Pastor w/ Pork Tenderloin. Because this annoyed me, I forgot about everything else this morning, so here I am at work without snacks, lunch or Pre/Post workout food/shakes.

I am seriously considering not working out or even following the guidelines today because I just want to say F*ck it. But, that's not why I started this journey. I didn't start so I could stop after 2 weeks. I don't quite know how I am going to do it, but I am going to stay in my guidelines and work out.

Daily Goal: 240 80 180

Breakfast: 45 3 63
1 cup Blueberries
2 cups NF Milk
1/4 Oatmeal
1 scoop Whey Protein

Snack: 56 26 22
24 oz Lean Out From Emerald City Smoothie (No Banana)

Lunch: 36 24 16
4oz Grilled Chicken
3 oz Grilled Veggies
4 oz Guacamole

PWO: 53 4 15
2 Scoops Whey Protein
2 tbsp PB2

Dinner: 49 8 6
8oz Steelhead Trout
1 cup Steamed Green Beans

Pretty good except I didn't hit my Fat/Carb macros for the day.

Protein: +5
Fat: -8
Carbs: -45

[xbadacid]

Daily Goal: 240 80 180

Breakfast: 41 2 49
1 Cup Blueberries
1 Scoop Whey Protein
2 Cups NF Milk

Snack: 6 9 2
2 tbsp Guacamole
1 String Cheese

Lunch & Snack: 75 35 47
32 oz Lean Out Smoothie

[xbadacid]

Breakfast
Lucerne - Non Fat Milk, 16 oz 176 16 0 24 
Gold Standard 100% Whey Protein - Chocolate, 2 scoop 240 48 3 8 
Blueberries - Raw, 1 cup 83 1 0 21 
Oatmeal - Quick-1 Minute Oatmeal, 0.25 cup 75 4 1 14 

Snack
Evolution Fresh - Orange Juice, 15.2 fl oz 228 4 0 53 
Starbucks - Iced Venti Skinny Vanilla Latte, 20 oz Venti 110 10 0 17 

Lunch
Farmland Pork - Pork Loin Chop Boneless, 8 oz. 260 44 6 2 
Campbell's - 98% Fat Free Cream of Mushroom Soup, 0.25 cup 30 1 1 5 
Milk - Nonfat (fat free or skim), 0.25 cup 21 2 0 3 
Delmonte - Fresh Cut- French Style Green Beans, 1 cup 40 2 0 6 

Snack
Saputo Frigo - Cheese Heads 100% Natural String Cheese, 2 stick 160 12 12 0 

Dinner
Eggs - Poached (whole egg), 2 large 147 13 10 1 
Beef - Kobe Beef, 0.5 lb 240 19 16 0 
Russet - Baked Potato (Plain), 0.4 Large Potato 10 oz. 108 3 0 24 
Butter - Salted, 2 tbsp 204 0 23 0 

PWO
Hmr - Pb2 Peanut Butter Powder, 2 tbsp (12g) 45 5 2 5 
Optimum Nutrition - Gold Standard Natural 100% Whey Protein Powder Chocolate, 2 scoop (32g) 260 48 2 10 

Over on Carbs and under on Protein & Fat
Protein: -8
Fat: -4
Carbs: +13

[xbadacid]

Breakfast 54 13 50
Eggs - Hard-boiled (whole egg), 2 large 155 13 11 1
Blueberries - Raw, 1 cup 83 1 0 21
Gold Standard 100% Whey Protein - Chocolate, 1 scoop 120 24 2 4
Lucerne - Non Fat Milk, 16 oz 176 16 0 24

Snack 15 7 57
Table Side Chunky Guacamole - Chunky Guacamole, 4 tbsp 70 0 6 4
Homemade - Pico De Gallo, 4 oz 40 0 0 8
Beans - Pinto, cooked, boiled, with salt, 1 cup 245 15 1 45

Lunch 47 7 10
Milk - Nonfat (fat free or skim), 0.25 cup 21 2 0 3
Campbell's - 98% Fat Free Cream of Mushroom Soup, 0.25 cup 30 1 1 5
Farmland Pork - Pork Loin Chop Boneless, 8 oz. 260 44 6 2

Snack 22 8 14
Cottage cheese - Lowfat, 2% milkfat, 0.5 cup (not packed) 102 16 2 4
Saputo Frigo - Cheese Heads 100% Natural String Cheese, 1 stick 80 6 6 0
Apple - Honeycrisp Apple, 0.5 medium apple 36 0 0 10

Dinner 56 39 43
Steelhead - Trout, 8 oz 270 47 8 0
Oil - Olive, 0.5 tablespoon 60 0 7 0
Butter - Salted, 2 tbsp 204 0 23 0
Russet - Baked Potato (Plain), 0.5 Large Potato 10 oz. 135 4 0 31
Broccoli - Raw, 2 cup, chopped 60 5 1 12

PWO 48 2 10
Optimum Nutrition - Gold Standard Natural 100% Whey Protein Powder Chocolate, 2 scoop (32g) 260 48 2 10

242 76 184
Protein: +2
Fat: -4
Carbs: +4