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  1. #1
    Registered User Kxer0's Avatar
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    Looking for nutrition insight

    Hello everyone, I've been here for just over a month and have learned a lot, with a few posts here or there. Lately I've been lurking more and have become worried I might be missing out on some micro nutrients which I haven't been looking out for when planning my diet. I am currently eating 1800 kcal a day (or close-ish) and it's as follows:


    Originally Posted by Kxer0
    Format: food: # kcal (prot/carb/fat)

    Breakfast:

    2 slices of whole bread: 133 kcal (4.9/23/1.6)
    30g peanut butter: 174.12 kcal (6.58/5.15/17.4)
    200 ml peach juice: 46 kcal (0.2/11/0.2)

    Mid morning snack:

    1 medium apple: 95 kcal(0.5/25/0.3)

    Lunch:

    300g baked chicken thighs: 327 kcal (40.5/0/17.1)
    Oven spices (store bought)*: 44.5 kcal (1.38/7.98/0.5)
    1 Yogurt: 88 kcal (3.5/14/2.3)


    Mid afternoon snack:

    1 medium apple: 95 kcal(0.5/25/0.3)

    Dinner:

    200g baked chicken breast: 330 kcal (62/0/7.2)
    Oven spices (store bought)*: 44.5 kcal (1.38/7.98/0.5)

    Supper:

    200g hot dogs: 364 kcal (22/15.2/24)
    1 medium egg: 88 kcal (3.5/14/2.3)**


    Total daily: 1768.62 kcal (148.06/126.73/72.70)***

    *I used 2 packets of spices every 5 days (one for thighs, one for breasts) and have averaged what the nutritional info of the packets says over these 5 meals

    ** I eat 5 eggs over 5 days, usually on 2 separate days on heavy and medium lifting days (3/2 eggs respectively)

    *** any inconsistencies when adding up is probably due to me rounding to the 2nd decimal individually instead of adding up all the numbers in the end. I also lowball my calories (slightly under 1800) to account for lowballing or imprecise calorie counts

    I usually follow this to the letter from monday-friday, and vary up my foods on the weekend (still at/under 1800 kcal)

    I have the advantage of never getting tired of eating the same thing day in and day out. So repeating this has never been an issue.

    As mentioned earlier I'm looking into micronutrient input since I'm probably missing a lot (didn't account for it at all when designing this) but any input at all is appreciated, please bring up any mistakes you think I'm making.

    Thank you in advance and sorry for the long read.


    EDIT: Also a good source for the nutritional values of raw meat would be greatly appreciated, since I weigh my food before cooking, checking cronometer.com (as Mrpb sugested) has diferent calorie values than what I found online or on food labels (should I trust the labels?).

    EDIT2: Stats:

    Age: 28
    Height: 173 cm
    Weight: 79 kg
    Last edited by Kxer0; 08-13-2019 at 12:40 AM.
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  2. #2
    Gaintaining Mrpb's Avatar
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    No vegetables?

    For micros check cronometer.com.

    Processed meats like hot dogs aren't healthy.

    If you're going to eat 5 eggs per day it makes sense to check your lipids.
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  3. #3
    Registered User Kxer0's Avatar
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    Originally Posted by Mrpb View Post
    No vegetables?

    For micros check cronometer.com.

    Processed meats like hot dogs aren't healthy.

    If you're going to eat 5 eggs per day it makes sense to check your lipids.
    Yeah I don't eat vegetables here, because I realy hate them (i know I'm being childish) I was kind of hoping fruit and such could make up for it, but guess not.

    I picked up hotdogs because they where a cheap way to fill in fats with some protein, I know they aren't the healthiest, I'll look into a substitute.

    I don't eat 5 eggs per day, I eat 1 per day on average, but I don't eat one each day I eat them twice in a 5 day period (3 on heavy lifting day, 2 on medium lifting day)

    Thank you for the input.
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    Gaintaining Mrpb's Avatar
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    "Fruit and such?" You mean that one apple you eat?

    Your diet will be deficient in many things. Cronometer will tell you what.
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    Registered User Kxer0's Avatar
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    Originally Posted by Mrpb View Post
    "Fruit and such?" You mean that one apple you eat?

    Your diet will be deficient in many things. Cronometer will tell you what.
    2 apples, but you're right I can already see areas I'm lacking, thank you for the help.
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    Registered Soul faithbrah's Avatar
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    piece of advice: i see way too many numbers. it's not really necessary to count everything so precisely, especially if you're getting enough protein and fat. we're all different but how long can you keep doing that before burning out?

    if you absolutely refuse eat vegetables, at least try to get some vitamins and fruit to balance it out. it's not the solution but it's better than nothing
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    What's your height/weight/age?
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    Registered User Kxer0's Avatar
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    Originally Posted by faithbrah View Post
    piece of advice: i see way too many numbers. it's not really necessary to count everything so precisely, especially if you're getting enough protein and fat. we're all different but how long can you keep doing that before burning out?

    if you absolutely refuse eat vegetables, at least try to get some vitamins and fruit to balance it out. it's not the solution but it's better than nothing
    I have a really hard time with vegetables, even those that are said to have barely any taste. I don't want to look into any vitamins since, as you've stated, it isn't a solution. But until I regulate my 'menu' it might be a good band-aid.

    I count this precisely because I get anxiety if I don't, being scared of eating this and that if i don't know for certain it fits my calorie/macro limit.

    I've been doing this for 6 weeks now and don't feel like I'll burn out anytime soon.


    Originally Posted by formicaman View Post
    What's your height/weight/age?
    Age: 28
    Height: 173 cm
    Weight: 79 kg

    (I'll edit my post to add this)
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  9. #9
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    Originally Posted by Kxer0 View Post
    I count this precisely because I get anxiety if I don't, being scared of eating this and that if i don't know for certain it fits my calorie/macro limit.
    if it makes you feel better, keep doing it, but you'll get the same results even if you take it more chill. does it personally matter to you if you eat 140 or 150 grams of protein, if your minimum requirement is let's say 100 grams? also overestimating like 30-50 calories every now and then isn't a big deal since you can't accurately tell how many calories you burn

    Originally Posted by Kxer0 View Post
    I've been doing this for 6 weeks now and don't feel like I'll burn out anytime soon.
    that's good, just know that it's okay to relax more if you ever feel like it
    Last edited by faithbrah; 08-13-2019 at 04:52 AM.
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    Originally Posted by faithbrah View Post
    if it makes you feel better, keep doing it, but you'll get the same results even if you take it more chill. does it personally matter to you if you eat 140 or 150 grams of protein, if your minimum requirement is let's say 100 grams? also overestimating like 30-50 calories every now and then isn't a big deal since you can't accurately tell how many calories you burn

    that's good, just know that it's okay to relax more if you ever feel like it
    Yeah I do chill out every now and then (maybe cheat day every 2 weeks or so).

    And I'm not particularly worried about going over my protein limit, but I did post here a couple of weeks ago asking for advice on reaching my fat macro (thankfully they recomended peanut butter which I gladly discovered I like quite a bit, even though I don't like peanuts)

    I just want to make sure I'm doing this right, just 2 days ago thanks to the cronometer I discovered my calorie calculations on chicken thighs where off by quite a bit, (still in deficit though, so not all that bad)

    but those are the kind of things I get nervous about, especially since diet is 90% of body building, and I can't really get somebody to design a menu for me, just for input.
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    Originally Posted by Kxer0 View Post
    but those are the kind of things I get nervous about, especially since diet is 90% of body building
    well i'd say more like 50% diet, 50% training. the diet thing means that you need to be consistent with your deficit/maintenance/surplus or you'll most likely end up spinning your wheels. it's not about nailing your diet to the exact grams of a certain macro or exactly 2222 calories etc... below is the point i'm trying to make:


    this is what you eat:
    Originally Posted by Kxer0 View Post
    Total daily: 1768.62 kcal (148.06/126.73/72.70)
    a few examples of what you could eat and see no difference (i know the macros don't check out with the total calories):
    Total daily: 1790 kcal (144/159/81)
    Total daily: 1736 kcal (130/138/87)
    Total daily: 1750 kcal (133/131/75)


    if you get some sort of mental peace from it and it motivates you to train, just keep doing it. all i'm saying is it's not necessary. hope someone can confirm this
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    Originally Posted by Kxer0 View Post
    Yeah I do chill out every now and then (maybe cheat day every 2 weeks or so).

    And I'm not particularly worried about going over my protein limit, but I did post here a couple of weeks ago asking for advice on reaching my fat macro (thankfully they recomended peanut butter which I gladly discovered I like quite a bit, even though I don't like peanuts)

    I just want to make sure I'm doing this right, just 2 days ago thanks to the cronometer I discovered my calorie calculations on chicken thighs where off by quite a bit, (still in deficit though, so not all that bad)

    but those are the kind of things I get nervous about, especially since diet is 90% of body building, and I can't really get somebody to design a menu for me, just for input.
    If your diet is built right, you should feel no need to have a cheat meal or get "nervous" about anything. Unless you are working to step on stage, it is totally ok and beneficial to view your eating in a more casual light. Eat foods you enjoy that fit your macro and micro needs and if you go over a little one day or under, don't stress. Just move on with your life and get back on track. Its all about balance
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    if I were you I would cut out the juice, eat more fruits and veggies.
    eat avocado and dry fruits for good healthy fats.
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    Registered User Kxer0's Avatar
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    Originally Posted by Vandeman17 View Post
    If your diet is built right, you should feel no need to have a cheat meal or get "nervous" about anything. Unless you are working to step on stage, it is totally ok and beneficial to view your eating in a more casual light. Eat foods you enjoy that fit your macro and micro needs and if you go over a little one day or under, don't stress. Just move on with your life and get back on track. Its all about balance
    Once I get into the rhythm of things I'll lax out on repeating the same foods ad nauseum. I guess I still have to get used to it before I'm confortable not counting everything to the last macro.

    Originally Posted by Arsh8118 View Post
    if I were you I would cut out the juice, eat more fruits and veggies.
    eat avocado and dry fruits for good healthy fats.
    I should give avocado a shot (was originally recomended to me when looking for help filling my fat macro)

    I've looked into buying chia seeds for fiber and magnesium.
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    There are 1,000’s of different types of veggies out there, find one you like and start eating it. Or add cheese or spices to some.
    Make sure to routinely sniff the anus throughout the day, no matter the time of day. This way, time wears on (be it days, weeks, or months) you begin to build a tolerance to the smell, no matter the cleanliness of it. Then, anal becomes very enjoyable no matter the state of the anus since you are accustomed to the differing smells. You almost begin to enjoy the musky scents, creating a positive experience and a craving for more.
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    Originally Posted by Arsh8118 View Post
    ... dry fruits for good healthy fats.
    Might want to check the label again
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