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donescobar2000
07-15-2003, 04:39 PM
Can someone please check out my fitday and tell me how i am doing. I have using it for 3 weeks or so. Please give me feedback on food etc.

http://www.fitday.com/WebFit/PublicJournals.html?Owner=donescobar2000

raniali
07-15-2003, 04:44 PM
well - your fats are extremely low, for starters. but that is nothing compared to your total calories. stop starving yourself and eat. at 166 pounds you should be consuming NO LESS than 1700 cals a day (probably at least 2k). add more good fats which will easily increase your cals.

additionally - the only real good carb source was the yam. i think there are better choices for many of your foods - but this is less important than increasing your cals in general.

one question: you have been using this for 3 weeks? you tell us how it is doing ....?

donescobar2000
07-15-2003, 04:49 PM
That is kinda wierd because when I was really heavy. I was loosing with 2000 cals. Are you sure I should bump it up? I was using the times 10 method because my metabolism is slow. Im kinda of a fat phobic That is why I keep it somewhere around 30 grams. But fitday is great I advise you use it. It keeps track of vitamins, calories burned etc. I do consume about 1700. It is low right now because i have not finsed my day yet. I still have my cottage cheese and my protein to go. Oh and my salad. But it also fluctuates i may go up to 1900 on some days.

raniali
07-15-2003, 04:54 PM
you will no doubt lose wt with any calorie deficit and as long as you don't care whether that wt is fat or muscle, then continue on this path that seems to be working for you. for example, anorexics also starve themselves and they lose weight, but do they have a desirable body or health level? if you are training and serious about developing a healthy, fit body, then slower weight loss is the correct way to go. slower means increasing cals to slightly below maintenance, incorporating refeeds to reset leptin and other chemicals in your body, and have patience.

donescobar2000
07-15-2003, 04:58 PM
What are your suggestion on the fat. How much?

raniali
07-15-2003, 05:04 PM
20-40% of your total cals
fish oil, olive oil, coconut oil, nuts, pb

donescobar2000
07-15-2003, 05:15 PM
and carbs? Protien is usually around 200 grams

raniali
07-15-2003, 05:19 PM
protein is fine
200*4 = 800 cals
so (using 2k cals), 1200 cals remain
2000*.3 (30% fat) = 600 cal from fat (600/9 = 67 g fat)
800 + 600 = 1400, so 600 cals for carbs (600/4 = 150 g carb)

therefore, 200 g p, 150 g c, 67 g f based on 2000 cals

bradley
07-16-2003, 02:23 AM
Originally posted by donescobar2000
and carbs? Protien is usually around 200 grams

You really only need ~1g of protein per lb. of bw, so that would give you more cals to play with. Although there is nothing wrong with eating more protein, but IMO you could add in more fats and carbs instead of the extra protein.