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mouse313

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Hi
I worked out my daily intake should be 2600cals (to maintain), 168g protein, and should aim around the 100g mark for carbs, as for fat im not sure as awaiting some help on this from another tread.

I am 24, weigh 168 pounds, height at 6ft 1inch.
I train with weights 3/4 days a week & run 1 day weekly, I'm trying to tone up as I'm not skinny skinny but could do with a little more muscle & shape

Looking through loads of these treads I found out that you should am for approx 100g of carbs daily. But this is almost impossible! Below list what I eat daily:

Nurti-grain bar (131cals,1.5gprotein,25g carbs, 3.5g fat)
Muller corner yogut (210cals, 6.2g protein, 28g carbs, 7.5g fat)
4xslice of wholemeal bread - totals as (372cals, 16.4g protein, 64g carbs, 4g fat)
5xslices of turkey slices - totals (88cals, 14.4g protein, 3.2g carbs, 2g fat)
Whey powder drink (82cals, 16.4g protein, 1.4g carbs, 1.2g fat)
Tin of beans (302cals, 20g protein, 53.4g carbs, 0.8g fat)
Usually with this I have some meat (chicken & potato's)

Taking the dinner out & the whey drink the food I eat over breakfast & lunch up to dinner carbs total at 121g!!! is this right?? am i doing something wrong here?

Cheers
 
that's a pretty crappy meal plan across the board.

nutrigrain bars are crap. you may as well have a bowl of Lucky Charms...its about the same nutrition-wise.

start over from scratch...after reading the nutrition stickies, esp. LV's grocery list.
 
mouse313 said:
Hi
Nurti-grain bar (131cals,1.5gprotein,25g carbs, 3.5g fat)
Click to expand...
Disgusting, make your own, this is ****ty processed crap.

mouse313 said:
Muller corner yogut (210cals, 6.2g protein, 28g carbs, 7.5g fat)
Click to expand...
Again, processed ****, try and avoid yoghurt.

mouse313 said:
4xslice of wholemeal bread - totals as (372cals, 16.4g protein, 64g carbs, 4g fat)
5xslices of turkey slices - totals (88cals, 14.4g protein, 3.2g carbs, 2g fat)
Click to expand...
LESS BREAD, MORE TURKEY.

mouse313 said:
Tin of beans (302cals, 20g protein, 53.4g carbs, 0.8g fat)
Usually with this I have some meat (chicken & potato's)
Click to expand...
LESS BEANS, MORE MEAT.

You are doing something wrong indeed, just like I used to do, I based my meals around a carbohydrate (pasta/rice/beans). Now I base it around protein.

Stop buying pre-prepared products, they are full of processed ****, make it yourself and you know exactly what goes in it.

Cut out the ****, eat clean, and you're on your way.
 
Short Fuse said:
Again, processed ****, try and avoid yoghurt.
Click to expand...

Blasphemy!!! Don't avoid yoghurt, just avoid anything that has added sugar or artificial sweetener. Stick to a natural or organic yoghurt. It may taste a bit bland compared to the other stuff, but it's still good and it's way better for you. I've never seen this Muller yoghurt myself, so I can't comment on it specifically.

Other than that, I agree with SF's reply wholeheartedly.
 
evan said:
Blasphemy!!! Don't avoid yoghurt, just avoid anything that has added sugar or artificial sweetener. Stick to a natural or organic yoghurt. It may taste a bit bland compared to the other stuff, but it's still good and it's way better for you. I've never seen this Muller yoghurt myself, so I can't comment on it specifically.

Other than that, I agree with SF's reply wholeheartedly.
Click to expand...

Hah, when i said "avoid yoghurt", I meant, avoid most branded yoghurt, as it all has been sweetened. :eek:

Most natural/unprocessed foods are fine.
 
good stuff!! thanks for your comments:

Atm ive changed my usual daily food routine to this:

oatmeal with almonds or honey
banana
chicken sandwich (2 slices of wholemeal)
almonds
pack of chicken chunks (2 for £3 with the other pack consisting in my sandwich above)
dinner (could be anything but not unhealthy)
250ml whey protein powder
fruit later on


Better I hope?

TA
 
mouse313 said:
oatmeal with almonds or honey
banana
chicken sandwich (2 slices of wholemeal)
almonds
pack of chicken chunks (2 for £3 with the other pack consisting in my sandwich above)
dinner (could be anything but not unhealthy)
250ml whey protein powder
fruit later on
Click to expand...

Vast improvement, well done.

The banana should be interchanged with other fruits.
What are "chicken chunks"?
When is your last meal?
 
sorry - here is abit more detail:

approx 6.30-7am - oatmeal with honey & milk
(183cals, 8.9g protein, 24.8g carbs, 5.2g fat)

approx 9.30am - fruit (not banana!)
(will work out values when decided)

approx 11.30am -chicken sandwich
(354cals, 46.2g protein, 34.4g carbs, 4.1g fat)

approx 1.30-2pm - say 50g of almonds?
(306cals, 11g protein, 6.9g carbs, 55.8g fat! <is this a good thing?)

approx 4.30-5pm - pack of chicken breast pieces
(168cals, 38g protein, 2.4g carbs, 2.1g fat)

approx 6.30pm - fruit
(will work out values when decided)

I usually work-out with weights dumbells from 7-8pm

8.05pm - whey protein powder drink (250ml - not 125ml noted on container...:S)
(164cals, 32.8g protein, 2.8g carbs, 2.4g fat)

8.30ish - dinner (example average mail below)
2xbreaded chicken fillets with potatoes & veg (frozen)
(686cals, 36.5g protein, 72.5g carbs, 27.2g fat)

10-30-11ish - fruit again?? Suggestions if something else is better
(values to be confirmed)

11.30 - BED!

this works out in total as: (excluding the fruit)
1861cals (my maintain total was 2600cals!)
173.4g (beats my 168g target based on 1g per pound in weight)
143.8g (dunno what I should be aiming for here...?)
96.8g (need more? 50% of this came from the almonds!)


Cheers
 
May I suggest switching the chicken pieces with the chicken sandwhich, so you're getting some carbs a few hours before your workout.

Almonds are very healthy nuts, as most of the fat they contain (90%) is unsaturated. Don't eat them every day, these can be swapped with other healthy nuts, dried or fresh fruit.

You're dinner sounds "processed", correct me if I'm wrong. Breaded chicken, I'm guessing fried in oil? Roasted chicken breast can be done in hardly any oil, and minimizes your carbohydrate intake. Try and avoid potatoes, alternatives can include wholemeal pasta/brown rice, or my favourite Quinoa, it's the healthiest carbohydrate, but also complete protein source, containing all eight essential amino acids.

Eating wise: You're eating too late, I go to bed at 11-12pm on weekdays, and confine myself to my last bite before 9PM, you should try and do the same.

Some golden rules for you:
1. Eat small.
2. Eat often.
3. Drink plenty of water.
4. Don't eat late.
5. Don't eat processed foods, eat fresh and self prepared.
 
Last edited:
It’s recommended that 50-65% (we'll say 60%) of calories you eat per day come from carbohydrates. To calculate this multiply the number of calories you need by 0.6. If you need 2,600 calories per day, multiply 2,600 by 0.6 which equals 1,560 (carbohydrates required per day). In a gram of carbohydrate there are 4 calories. Therefore, 1,560 calories are divided by four which equals 390 grams.

BTW, Fat intake should be around 10-30%
 
Waitwhat? said:
It’s recommended that 50-65% (we'll say 60%) of calories you eat per day come from carbohydrates. To calculate this multiply the number of calories you need by 0.6. If you need 2,600 calories per day, multiply 2,600 by 0.6 which equals 1,560 (carbohydrates required per day). In a gram of carbohydrate there are 4 calories. Therefore, 1,560 calories are divided by four which equals 390 grams.

BTW, Fat intake should be around 10-30%
Click to expand...

that's only one recommendation.

30%from fat is as low as I'd go. I would never eat as low as 10%, that's nothing.. I wonder if that's even enough for fat soluble vitamins to act properly.. Also, considering that active people probably need more protein than non active people (depending on how active, of course. Also note that there is some disagreement about this, but the general recommendations for athletes are higher) anything from 1.2-2.0 g of protein per kg of body mass for athletes, with resistance athletes at the higher end of the scale, has been recommended (versus 0.8 being the RDA). Another commonly seen recommendation is 1g protein per lb of body mass. If you're supposed to eat that much carb and that much protein then there is barely room for fat left.

While I can agree that distance running athletes (and other hard endurance sports) might need a lot of carbs in order to refill their glycogen stores in between training, there is no need to recommend such a high carb intake for people who don't have that need. IMO.
 
malkore said:
your breakfast lacks protein. add 5-6 egg whites and an omega egg to that bowl of oatmeal.
Click to expand...

If you're not a fan of egg whites (I personally hate the taste, or lack thereof), then a cup or two of skim milk will provide the necessary morning protein, provided you're not lactose intolerant. Comparatively, 1 egg white contains about 3.5 grams of protein, whereas one cup of milk contains about 8-9 grams of protein.
 
Karky said:
that's only one recommendation.

30%from fat is as low as I'd go. I would never eat as low as 10%, that's nothing.. I wonder if that's even enough for fat soluble vitamins to act properly.. Also, considering that active people probably need more protein than non active people (depending on how active, of course. Also note that there is some disagreement about this, but the general recommendations for athletes are higher) anything from 1.2-2.0 g of protein per kg of body mass for athletes, with resistance athletes at the higher end of the scale, has been recommended (versus 0.8 being the RDA). Another commonly seen recommendation is 1g protein per lb of body mass. If you're supposed to eat that much carb and that much protein then there is barely room for fat left.

While I can agree that distance running athletes (and other hard endurance sports) might need a lot of carbs in order to refill their glycogen stores in between training, there is no need to recommend such a high carb intake for people who don't have that need. IMO.
Click to expand...

I think you're right on the money here Karky. 10% fat intake is low, and in order to correctly absorb fat soluble vitamins in your food, you would need to exert a significant amount of time and effort in ensuring that your fat intake is spaced such that you were maximizing your vitamin intake. That's an awful lot of effort that could be avoided by upping your fat intake to 20%.

And distance runners also typically need an increased fat load (no less than 25%) because of the fact that they rely so strongly on fat metabolism during activity.
 
Karky said:
that's only one recommendation.

30%from fat is as low as I'd go. I would never eat as low as 10%, that's nothing.. I wonder if that's even enough for fat soluble vitamins to act properly.. Also, considering that active people probably need more protein than non active people (depending on how active, of course. Also note that there is some disagreement about this, but the general recommendations for athletes are higher) anything from 1.2-2.0 g of protein per kg of body mass for athletes, with resistance athletes at the higher end of the scale, has been recommended (versus 0.8 being the RDA). Another commonly seen recommendation is 1g protein per lb of body mass. If you're supposed to eat that much carb and that much protein then there is barely room for fat left.

While I can agree that distance running athletes (and other hard endurance sports) might need a lot of carbs in order to refill their glycogen stores in between training, there is no need to recommend such a high carb intake for people who don't have that need. IMO.
Click to expand...

I'm sorry, I should have phrased it better...

Several sources have stated (one being the RDA) that Fat intake should range from 10-30% for fat loss or to enhance overall health.
 
Ok thanks for all your comments - great help!!

I'm not going to go into detail of what im now eating daily but working out the values this is what I end up with:

2196cals
191.4g protein
197.2g carbs
(62.6g of which is sugars)
76.4g fat
(14.2g of which is saturated)

i think this works out as
protein - 41%
carbs - 43%
fats - 16%

Does this sound responable for someone looking to tone up, pretty much maintain weight even tho my daily maintainance cals is 2600......

Thanks again
 
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