Nutrition Numbers...
OK Ladies that live here... I know there is a nutrition section but I wanted to post in here since since we don't need to consume as much as the men and hope we could get some of the ladies to come out of the wood work. I'm curious as to how many fat/carbs/prot grams, and calories you consume on a daily basis?
I started using fitday on the 16th of this month. I've been logging my daily intake to get a better idea where my adjustments need to be made. Also with fitday, I can create customize foods, so I input the nutrition label data from the food product I eat. Since I started, my average daily intake for the month so far is;
calories 1525
carbs 175gm
fat 45gm
protein 112gm
I have the metabolism of a slug, always have so it's a challenge for me to eat 5-6 small meals a day. I eat at 7am, pro drink at 10:30, lunch at 12:30, dinner at 5:30 and casein pro at 9pm.
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sgtstedankoOK, young lady. I know, that I'm not a lady, & I honestly have no clue what fitday is, but grrl does let me stay on the couch in the lounge from time to time. & 1 time, back in the day before I knew of PCT, I cried like one for about a week straight ; (
I think that you need to be eating at least 1650 cals per day. Roughly at least 743 cals from protein pr. 660 cals from good quality carbs,(165 gr) {pretty much only good carbs in my book are buckwheat & quinoa} Your muscles & brain rely on carbs for energy; this could be why you feel sluggish. Remember, not all carbs are created equal though. Note - Remember to consume a good portion of those carbs 1st thing in the morning & after hard workouts! & 248 cals per from your fats. {I pers like - Flax oil, & almonds}
Make sure the following are on your shopping list. Every Time!
Red Cabbage
Dry Black Beans
Butternut Squash
Spinach
Bananas {LOTS OF BANANAS}
Use your non dominant hand to hold your fork when you eat.
If you're using var, IMO you should add a bit of creatine into your shakes/smoothies : )
Strawberry/Banana/Almond
1 tablespoon of flax seed oil
1cup fat free Greek Plain yogurt
2-4 cups Almond Milk
1 tbsp All Natural Peanut Butter
1 tbsp All Natural Honey {Very important that they both are all natty}
1 Banana
small handful of almonds
2 scoops of protein powder {strawberry}
Ice cubes
This: Sprinting for as long as you can then stopping & immediately doing 30-45 seconds of military pushups. Walking for up to 2 minutes then repeating off & on for at least 10 min, 2-3 times per week. IMO, would help tremendously...
This is an exercise that pretty works your whole body. Pushup position Row & Sqaut Thrust:
{Place a pair of dumbells on the floor & assume a pushup position with your hands on the dumbells. 1. Pull the right dumbell up to the side of your chest. 2. Pause, & then lower the dumbell; repeat the movement with your left arm. 3. While holding the dumbells, quickly bring your legs toward your torso. 4. & then jump up. Once you land, squat & kick your legs back into a pushup.
I hope this helps a little.
You can also read my post {Linked for your convenience} It works well for me. There are outlines of the best stuff to eat. Pretty much everything that I could think of went into it.
http://www.eroids.com/forum/training-nutrition-diet/workout-exercise/bet...
PandoraThanks for the wealth of info Sgt. Funny you mention eat with my non dominant hand.... I've been doing that for years for some odd reason. I'll do some more diet tweaking.
Of all the food items you've mentioned above, I do not do the red cabbage or squash. Everything else is a go, oh except honey. Haven't incorporated that yet. I'll check out the sprinting. The Pushup thing... jesus I think I'd kill myself or someone standing near me if not at least knock myself out! Gotta try that one at home before I do it in the gym. But will consider adding it in.
Going to go check out your thread you provided also
Hey, I checked out fitday, but I really wasn't crazy about it. I have used in the past and just started back using an app called DailyBurn. It's a little more user friendly to me. I can personalize it, and it also has a very wide range of food products you can put in. It also tells me the range of calories I need to consume each day. You should check it out. You may like it better than FitDay. Just a suggestion.
PandoraI've heard of a few tracker diet sites like this. Thanks for the tip. I'll go check it out.
sgtstedankoHi! I smelled cookies, & wandered in out of the review section... I think Grrl is right. You need a little more protein, young lady. I think the formula is the same for women as well as men. & seeing as how I would never ask a lady her weight. Maybe I'll post some new recipe ideas, etc up later in tomorrow
Basic formula being: to lose weight, (in pounds) total cals per day X 10... To maintain weight, X 12.5. & to gain weight, cals X 15
Anonyou are also running a cycle right now and need to up your intake of protein as well. at least 1:1 (one gram per pound of wgt).. no point in running the var if you don't eat like you are on gear..
AnonI like fit day .. but I am sooo lazy...;-) you don't eat enough that's why you are a slug..
PandoraI can't imagine eating more than what I do now, seriously. I'm afraid if I consume more it will settle in to my fat bank, even thought gym is eod. Dr. AbbY thinks I need to eat more too, but what good will it do if I am physically uncomfortable and on the verge of throwing up all I just ate?
Hey... what about taking in that piece of Tuxedo Cheesecake from the Cheesecake Factory. It has 460 cals, 30gm fat, 45gm carbs and just a tad bit of protein? Does that count? jokin...
Anonit only counts if you share it with me.. you might need to add cals in a subtle way like making your shakes with milk, adding eggs to them .. etc...cooking with good fats also will add cals to your day ;-) I use sesame oil mostly..
I agree. You need to eat more. I know for myself I have to consume at least 2200 calories a day for the amount of activity I do.
If you go to choosemyplate.gov/supertracker you can put your info in and it will give you an estimate of how many calories to eat a day. It will also tell you how much foods you need from each food group. I don't really follow that part, because I know I need a lot more protein than what it allows me. I do think it's an easy way to get an estimate of how many calories you need a day. It will even consider if you are trying to lose or gain weight.