I'm a bit of a numbers/data guy so I apologize if this is long. I also hope the layout I copied from my WordPad comes through decently...
Anyway, I have recently been struggling with my weight (I use to be 164 lbs, then 246, then 216, now 257) & am trying to lose about 40 pounds through diet & cardio before getting back into weight lifting. After tracking my weight every morning for the past 23 days, I am averaging at exactly 257.3 lbs & 34.8% body fat. For the past 3 weeks, I've been trying to work out a good diet/macro that works for me. I am having a few issues (listed at the very bottom) that I hope someone can help me with. Below is what my diet is planning on consisting of:
6:30AM Breakfast: 370 Calories
- Cereal Kashi cinnamon harvest (28 biscuits/55 grams) - 185 calories
- 0.8 fat (0.1 sat. fat)
- 43 carbs
- 6 proteins
- 2mg sodium
- 6 fibers
- 9 sugars
Vitamins:
- 0%
- Banana (medium 7" - 8" long) - 105 calories
- 0.4 fats (0.1 sat. fat)
- 27 carbs
- 1.3 proteins
- 1mg sodium
- 3.1 fibers
- 14 sugars
Vitamins:
- Vitamin A - 1%
- Vitamin C - 17%
- Iron - 1%
- Vitamin B-6 - 20%
- Magnesium - 8%
- Publix Grade A Fat-Free Milk (1 cup for cereal) - 80 calories
- 0 fat (0.0 sat. fat)
- 13 carbs
- 8 proteins
- 105mg sodium
- 13 sugars
Vitamins:
- Calcium - 25%
- Vitamin A - 15%
- Vitamin D - 15%
-------------------------------------------------------------------------------------------------------------------
9:30AM Snack: 234 Calories
- Avocado (1 cup/146 grams) - 234 Calories
- 21.0 fats (3.1 sat. fat)
- 12 carbs
- 2.9 proteins
- 10mg sodium
- 10 fibers
- 1 sugar
Vitamins:
- Potassium - 20%
- Vitamin A - 4%
- Calcium - 1%
- Vitamin C - 24%
- Iron - 4%
- Vitamin B-6 - 20%
- Magnesium - 10%
-------------------------------------------------------------------------------------------------------------------
12:30AM Lunch: 550 Calories
- Publix Boneless Skinless Chicken Breast w/ Rib Meat - 110 Calories
- 2.5 fats (0.5 sat. fat)
- 0.0 carb
- 23.0 proteins
- 220mg sodium
- 0.0 fiber
- 0.0 sugar
Vitamins:
- 0.0%
- Honey ham (hillshire 4oz for 2 sandwhiches) - 140 Calories
- 4 fats (1.0 sat. fat)
- 6 carbs
- 18 proteins
- 1020mg sodium
- 6 sugars
Vitamins:
- Iron - 4%
- Bread (Arnold select buns x 2) - 300 Calories
- 4.0 fats (0.0 sat. fat)
- 56 carbs
- 16 proteins
- 460mg sodium
- 8 fibers
- 8 sugars
Vitamins:
- Calcium - 4%
- Iron - 10%
-------------------------------------------------------------------------------------------------------------------
3:30PM Snack: 190 Calories
- Protein bar (Nature Valley peanut butter dark chocolate): 190 Calories
- 12 fats (3.5 sat. fat)
- 14 carbs
- 10 proteins
- 180mg sodium
- 5 fibers
- 6 sugars
Vitamins:
- Calcium 0 2%
- Iron - 6%
-------------------------------------------------------------------------------------------------------------------
6:30PM Dinner: 293 Calories
- Publix Boneless Skinless Chicken Breast w/ Rib Meat - 110 Calories
- 2.5 fats (0.5 sat. fat)
- 0.0 carb
- 23.0 proteins
- 220mg sodium
- 0.0 fiber
- 0.0 sugar
Vitamins:
- 0.0%
- Peas (100 grams) - 81 Calories
- 0.4 fat (0.1 sat. fat)
- 14 carbs
- 5.0 proteins
- 5mg sodium
- 5 fibers
6 sugars
Vitamins:
- Vitamin A - 15%
- Calcium - 2%
- Vitamin C - 66%
- Iron - 8%
- Vitamin B-6 - 10%
- Magnesium - 8%
- Brocoli (300 grams) - 102 Calories
- 1.2 fat (0.0 sat. fat)
- 21.0 carbs
- 8.4 proteins
- 99mg sodium
- 7.8 fibers
- 5.1 sugars
Vitamins:
- Vitamin A - 36%
- Calcium - 12%
- Vitamin C - 444%
- Iron - 9%
- Vitamin B-6 - 30%
- Magnesium - 15%
-------------------------------------------------------------------------------------------------------------------
9:30PM Protein shake: 240 Calories
- Pure Protein vanilla cream (1 scoop) - 160 Calories
- 2.5 fats (1.0 sat. fat)
- 9.0 carbs
- 25 proteins
- 95mg sodium
- 0.0 fiber
2 sugars
Vitamins:
- Calcium - 16%
- Phosphorus - 11%
- Magnesium - 4%
- Potassium - 5%
- Publix Grade A Fat-Free Milk (1 cup for protein shake) - 80 calories
- 0 fat (0.0 sat. fat)
- 13 carbs
- 8 proteins
- 105mg sodium
13 sugars
Vitamins:
- Calcium - 25%
- Vitamin A - 15%
- Vitamin D - 15%
-------------------------------------------------------------------------------------------------------------------
Goal - 40/40/20 (190g carbs / 190g proteins / 42g fats / 2,300mg sodium / 30g fibers / 36g sugars)
Current:
Calories - 1,877
Fats - 51.3g (9.9 sat. fat)
Carbs - 228.0g
Proteins - 154.6g
Sodium - 2,522mg
Fibers - 44.9g <------- Research more. Recommended is 25g - 35g.
Sugars - 83.1g <------- Research natural vs. added more. Recommending is 36g.
-------------------------------------------------------------------------------------------------------------------
My question is what should I alter in this diet to aid in losing weight? My understanding is that I need to cut out 15g of fiber, 47g of sugar (I still need to research more into natural sugar vs added sugar), 11g of fat, 38g of carbs, 222mg of sodium & increase my protein intake by 35g.
I know a lot of this is me trying to be very precise & shouldn't matter too much, but I want to make sure I get everything correct right out the gate (I have all the food & am starting this diet tomorrow & will critique it until May 1st).
Additionally, my plan is to walk 5 miles (or hit the elliptical once the gyms reopen) until I've lost a decent amount of weight & then amp up the cardio before moving to weight lifting again.
Any help would be greatly appreciated!
Anyway, I have recently been struggling with my weight (I use to be 164 lbs, then 246, then 216, now 257) & am trying to lose about 40 pounds through diet & cardio before getting back into weight lifting. After tracking my weight every morning for the past 23 days, I am averaging at exactly 257.3 lbs & 34.8% body fat. For the past 3 weeks, I've been trying to work out a good diet/macro that works for me. I am having a few issues (listed at the very bottom) that I hope someone can help me with. Below is what my diet is planning on consisting of:
6:30AM Breakfast: 370 Calories
- Cereal Kashi cinnamon harvest (28 biscuits/55 grams) - 185 calories
- 0.8 fat (0.1 sat. fat)
- 43 carbs
- 6 proteins
- 2mg sodium
- 6 fibers
- 9 sugars
Vitamins:
- 0%
- Banana (medium 7" - 8" long) - 105 calories
- 0.4 fats (0.1 sat. fat)
- 27 carbs
- 1.3 proteins
- 1mg sodium
- 3.1 fibers
- 14 sugars
Vitamins:
- Vitamin A - 1%
- Vitamin C - 17%
- Iron - 1%
- Vitamin B-6 - 20%
- Magnesium - 8%
- Publix Grade A Fat-Free Milk (1 cup for cereal) - 80 calories
- 0 fat (0.0 sat. fat)
- 13 carbs
- 8 proteins
- 105mg sodium
- 13 sugars
Vitamins:
- Calcium - 25%
- Vitamin A - 15%
- Vitamin D - 15%
-------------------------------------------------------------------------------------------------------------------
9:30AM Snack: 234 Calories
- Avocado (1 cup/146 grams) - 234 Calories
- 21.0 fats (3.1 sat. fat)
- 12 carbs
- 2.9 proteins
- 10mg sodium
- 10 fibers
- 1 sugar
Vitamins:
- Potassium - 20%
- Vitamin A - 4%
- Calcium - 1%
- Vitamin C - 24%
- Iron - 4%
- Vitamin B-6 - 20%
- Magnesium - 10%
-------------------------------------------------------------------------------------------------------------------
12:30AM Lunch: 550 Calories
- Publix Boneless Skinless Chicken Breast w/ Rib Meat - 110 Calories
- 2.5 fats (0.5 sat. fat)
- 0.0 carb
- 23.0 proteins
- 220mg sodium
- 0.0 fiber
- 0.0 sugar
Vitamins:
- 0.0%
- Honey ham (hillshire 4oz for 2 sandwhiches) - 140 Calories
- 4 fats (1.0 sat. fat)
- 6 carbs
- 18 proteins
- 1020mg sodium
- 6 sugars
Vitamins:
- Iron - 4%
- Bread (Arnold select buns x 2) - 300 Calories
- 4.0 fats (0.0 sat. fat)
- 56 carbs
- 16 proteins
- 460mg sodium
- 8 fibers
- 8 sugars
Vitamins:
- Calcium - 4%
- Iron - 10%
-------------------------------------------------------------------------------------------------------------------
3:30PM Snack: 190 Calories
- Protein bar (Nature Valley peanut butter dark chocolate): 190 Calories
- 12 fats (3.5 sat. fat)
- 14 carbs
- 10 proteins
- 180mg sodium
- 5 fibers
- 6 sugars
Vitamins:
- Calcium 0 2%
- Iron - 6%
-------------------------------------------------------------------------------------------------------------------
6:30PM Dinner: 293 Calories
- Publix Boneless Skinless Chicken Breast w/ Rib Meat - 110 Calories
- 2.5 fats (0.5 sat. fat)
- 0.0 carb
- 23.0 proteins
- 220mg sodium
- 0.0 fiber
- 0.0 sugar
Vitamins:
- 0.0%
- Peas (100 grams) - 81 Calories
- 0.4 fat (0.1 sat. fat)
- 14 carbs
- 5.0 proteins
- 5mg sodium
- 5 fibers
6 sugars
Vitamins:
- Vitamin A - 15%
- Calcium - 2%
- Vitamin C - 66%
- Iron - 8%
- Vitamin B-6 - 10%
- Magnesium - 8%
- Brocoli (300 grams) - 102 Calories
- 1.2 fat (0.0 sat. fat)
- 21.0 carbs
- 8.4 proteins
- 99mg sodium
- 7.8 fibers
- 5.1 sugars
Vitamins:
- Vitamin A - 36%
- Calcium - 12%
- Vitamin C - 444%
- Iron - 9%
- Vitamin B-6 - 30%
- Magnesium - 15%
-------------------------------------------------------------------------------------------------------------------
9:30PM Protein shake: 240 Calories
- Pure Protein vanilla cream (1 scoop) - 160 Calories
- 2.5 fats (1.0 sat. fat)
- 9.0 carbs
- 25 proteins
- 95mg sodium
- 0.0 fiber
2 sugars
Vitamins:
- Calcium - 16%
- Phosphorus - 11%
- Magnesium - 4%
- Potassium - 5%
- Publix Grade A Fat-Free Milk (1 cup for protein shake) - 80 calories
- 0 fat (0.0 sat. fat)
- 13 carbs
- 8 proteins
- 105mg sodium
13 sugars
Vitamins:
- Calcium - 25%
- Vitamin A - 15%
- Vitamin D - 15%
-------------------------------------------------------------------------------------------------------------------
Goal - 40/40/20 (190g carbs / 190g proteins / 42g fats / 2,300mg sodium / 30g fibers / 36g sugars)
Current:
Calories - 1,877
Fats - 51.3g (9.9 sat. fat)
Carbs - 228.0g
Proteins - 154.6g
Sodium - 2,522mg
Fibers - 44.9g <------- Research more. Recommended is 25g - 35g.
Sugars - 83.1g <------- Research natural vs. added more. Recommending is 36g.
-------------------------------------------------------------------------------------------------------------------
My question is what should I alter in this diet to aid in losing weight? My understanding is that I need to cut out 15g of fiber, 47g of sugar (I still need to research more into natural sugar vs added sugar), 11g of fat, 38g of carbs, 222mg of sodium & increase my protein intake by 35g.
I know a lot of this is me trying to be very precise & shouldn't matter too much, but I want to make sure I get everything correct right out the gate (I have all the food & am starting this diet tomorrow & will critique it until May 1st).
Additionally, my plan is to walk 5 miles (or hit the elliptical once the gyms reopen) until I've lost a decent amount of weight & then amp up the cardio before moving to weight lifting again.
Any help would be greatly appreciated!
from Bodybuilding.com Forums - Nutrition https://ift.tt/2VxDrqn
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