I am currently 32 years old, 256 pounds with a height of 6' 0" & an estimated BMI of 34.7% (online calculator estimate). Ten years ago I was in very great shape (165 pounds, benching 240 & able to jog 5 miles nonstop with ease). I am not looking to get back to that level of fitness but I am wanting to lose fat, build muscle & just be overall more healthy, just like everyone else on this site.
I already have some gym equipment so I figured my next step would be getting my nutrition in order & then go from there. An important variable I had to research while making my "nutrition guidelines" was that I am on lisinopril due to high blood pressure. This means that I need to focus on a lower sodium diet while limiting my potassium intake as lisinopril can increase blood potassium levels so it's recommended to keep this under 2,000mg per day. Anyway, below is what I have came up with on what I should be aiming for in terms of nutrition as well as my daily meal plan. It is worth noting that I do not eat for pleasure & that I have absolutely no problem eating the same type(s) of food everyday. Feel free to add to anything I'm missing & critique away.
Calories: 2,300
Macros: 35P/35C/30F
Protein: 201.25g (805 calories)
Carbs: 201.25g (805 calories)
Fats: 77g (690 calories)
Saturated fats: 20g
Cholesterol: 300mg>
Sodium: 2,300mg>
Sugar: 35g>
Fiber: 30g +/-
Mono fat: 55g>
Poly fat: 27.5g>
Potassium: 2,000mg>
Breakfast: 5 hardboiled egg whites (whites only) + 40g (1/4) of avocado spread on one slice of whole wheat bread.
Snack #1: Soy protein shake (190 calories, 170mg sodium & 20g protein) + 140g (5oz) of blueberries.
Lunch: 8oz of 93% lean turkey meat + 1 cup of cooked white rice.
Snack #2: Another soy protein shake.
Dinner: 8oz of 93% lean turkey meat + 1 cup of cooked white rice.
Snack #3: One final soy protein shake.
Cost: $6.62 per day without blueberries, $8.09 per day with blueberries.
Final numbers:
Calories: 1,829 / 2,300
Protein: 181.75g / 201.25g
Carbs: 107.5g / 201.25g
Fats: 40g / 77g
Saturated fats: 14.75g / 20g
Cholesterol: 320mg / 300mg
Sodium: 1,328mg / 2,300mg
Sugar: 18g / 35g
Fiber: 30g
Mono fat: 3.5g / 55g
Poly fat: 1.75g / 27.5g
Potassium: 1,780mg / 2,000mg
I understand that the meals look very basic but this is all that I could come up with which is why I am asking for some help on what to critique and/or add. Keeping the sodium low was easy but keeping the cholesterol & potassium intake low is extremely difficult (potassium is in almost everything!). Another thing worth noting is that this is before any seasoning so one can imagine that the sodium is lower than what the final true number would be, although I could substitute seasoning for very hot hot sauce (I LOVE hot sauce - Hot Heads from Hot Ones is my favorite at 57k scoville). Also, this is more of a guideline/blueprint for me to start following & will not be what I consume everyday of the year, although eating this everyday would not bother me if I'm being honest.
If you made it this far, thank you for taking the time to read this & I appreciate any feedback you can offer!
I already have some gym equipment so I figured my next step would be getting my nutrition in order & then go from there. An important variable I had to research while making my "nutrition guidelines" was that I am on lisinopril due to high blood pressure. This means that I need to focus on a lower sodium diet while limiting my potassium intake as lisinopril can increase blood potassium levels so it's recommended to keep this under 2,000mg per day. Anyway, below is what I have came up with on what I should be aiming for in terms of nutrition as well as my daily meal plan. It is worth noting that I do not eat for pleasure & that I have absolutely no problem eating the same type(s) of food everyday. Feel free to add to anything I'm missing & critique away.
Calories: 2,300
Macros: 35P/35C/30F
Protein: 201.25g (805 calories)
Carbs: 201.25g (805 calories)
Fats: 77g (690 calories)
Saturated fats: 20g
Cholesterol: 300mg>
Sodium: 2,300mg>
Sugar: 35g>
Fiber: 30g +/-
Mono fat: 55g>
Poly fat: 27.5g>
Potassium: 2,000mg>
Breakfast: 5 hardboiled egg whites (whites only) + 40g (1/4) of avocado spread on one slice of whole wheat bread.
Snack #1: Soy protein shake (190 calories, 170mg sodium & 20g protein) + 140g (5oz) of blueberries.
Lunch: 8oz of 93% lean turkey meat + 1 cup of cooked white rice.
Snack #2: Another soy protein shake.
Dinner: 8oz of 93% lean turkey meat + 1 cup of cooked white rice.
Snack #3: One final soy protein shake.
Cost: $6.62 per day without blueberries, $8.09 per day with blueberries.
Final numbers:
Calories: 1,829 / 2,300
Protein: 181.75g / 201.25g
Carbs: 107.5g / 201.25g
Fats: 40g / 77g
Saturated fats: 14.75g / 20g
Cholesterol: 320mg / 300mg
Sodium: 1,328mg / 2,300mg
Sugar: 18g / 35g
Fiber: 30g
Mono fat: 3.5g / 55g
Poly fat: 1.75g / 27.5g
Potassium: 1,780mg / 2,000mg
I understand that the meals look very basic but this is all that I could come up with which is why I am asking for some help on what to critique and/or add. Keeping the sodium low was easy but keeping the cholesterol & potassium intake low is extremely difficult (potassium is in almost everything!). Another thing worth noting is that this is before any seasoning so one can imagine that the sodium is lower than what the final true number would be, although I could substitute seasoning for very hot hot sauce (I LOVE hot sauce - Hot Heads from Hot Ones is my favorite at 57k scoville). Also, this is more of a guideline/blueprint for me to start following & will not be what I consume everyday of the year, although eating this everyday would not bother me if I'm being honest.
If you made it this far, thank you for taking the time to read this & I appreciate any feedback you can offer!
from Bodybuilding.com Forums - Nutrition https://ift.tt/TRhIzub
0 comments:
Post a Comment