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.BomBon.
New Member
| Joined: | 21 March 2009 |
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| Posts: | 3 |
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Posted: 22 March 2009 03:07 am |
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Hi everybody:) I just finished reading Tom Venuto's "Burn the fat feed the muscle" book. I was very please with this book as it is loaded with information I never knew in the past. This book breaks down body types and ratios of nutrition for everybody. I understand that I am a Endomorph (i think that's how you spell it) Endomorph and my nutrition ratios should be 40-40-20 (40%carb and Protein 20%fat) I've chose to taper my calories so I DON'T eat any starchy carbs after 3pm. I'm eating 5 small meals a day..although I have lost 3 pounds this week, I want to make sure that I am eating enough calories and getting exact or close to the amount of nutrition I need..i don't want to be making any little mistakes to slow my metabolism down..I was wondering if anyone would be kind enough to help me recording my meal plan for a week? please let me know
thanks for reading:)
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Nir
Senior Administrator
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Posted: 22 March 2009 11:09 am |
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| Which way are you tracking your food intake and macronutrients? Are you using a spreadhseet or are you using one of the many web-based calorie counting applications that do it all for you?
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.BomBon.
New Member
| Joined: | 21 March 2009 |
| Location: | |
| Posts: | 3 |
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Posted: 23 March 2009 12:30 am |
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I've tried to use some of the web based ones that do it all for you but the foods on the list didn't really match up to the calories of the food I have here at home...so I'm writing them down by hand in my little journal...I think I'm doing alright as of now..but I want to be certain and not just guess you know? that's why I'm looking for somebody with more knowledge on nutrition to help me out with this. I want everything to be perfect or close to. I have 3 months to lose about 24lbs! for a re union ..so time and be certain is money..lol
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Nir
Senior Administrator
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Posted: 23 March 2009 08:48 am |
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1) Many of those websites will allow you to add "custom foods" as well.
2) if you want to do things 'offline' there are programs you can download, for example there is a free program called CRONOMETER at http://spaz.ca/cronometer/
I will admit that I'm doing neither of these - I've written my own program that is just for me (because I use UK nutritional information and frustrated that everything out there uses US nutritional info)
I'm not saying that it is impossible to track your macronutrient ratios by hand, but your suggestion that you're doing it by hand makes me wonder whether you're actually doing it. For example what were your ratios yesterday? and you track the ratios as you go or only as an afterthought at the end of the day?
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.BomBon.
New Member
| Joined: | 21 March 2009 |
| Location: | |
| Posts: | 3 |
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Posted: 28 March 2009 01:25 am |
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OK well let me give you one of my sample meals for the day and you tell me if I'm on the rite track or not..
Meal 1- 7am- 2/3 cup Oatmeal
2/3 cup Skin milk
1 medium banana
4 egg white
1 whole egg
Meal 2- 10 am- 4oz chicken breast
1 cup brown rice
Meal 3- 1 pm- 4 oz chicken breast
1 cup lettuce
hand full of alfalfa sprouts
1 medium tomato
Meal 4- 4p- 4.5 oz chicken breast
1 cup broccoli
1 cup mushrooms
meal 5- 7pm 4 oz chicken breast
large salad 2 cups
1 large tomato
half of a medium cucumber
1 tsp olive oil...
so how does that sound for 1800 cals?
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Nir
Senior Administrator
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Posted: 28 March 2009 06:59 pm |
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I can tell you what you already know, that you have followed the guidelines to include protein with every meal and to taper carbs (include in morning, exclude in evening) but only by actually inputting this into something that counts calories can you tell whether it adds up to 1800 calories and whether you get 40% of calories = 720 calories = 180 grams of protein etc. (and I'm too lazy on principle to do all of that for you - please take responsibility for your meals...)
so please post the totals you got for your sample menu
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