My Diet...(Need Some Pointers)

[jdiddy]

I decided to start moderate, and intake 3000 calories a day at minimum with the lowest amount of food intake as possible. I'm trying to stay away from suplements but if necesarry, i'll take 1 or 2 shakes a day to boost my intake. I've got carbs covered, but I'm still below in protein and fat. Anyway, here goes...

3000 calories per day (Mon/Wed/Fri)
##############################################
Protein-4 calories / 30% protein
Carbs-4 calories / 40% carbs
Fat-9 calories 30% fat

PROTEIN = 225 GRAMS
CARBS = 300 GRAMS
FAT = 100 GRAMS

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FAT INTAKE
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34 - Two servings of peanut butter
0 - Two servings of grape jam
6 - Six slices of white bread
9 - Two Boiled Eggs w/yolk
3 - Two Cans of Tuna
16 - Two 8oz glasses of milk
4 - Two packs Quaker Instant Oatmeal
0 - Two 8oz glasses of orange juice
104 - One Cup of Peanuts
______________________
176 GRAMS (+76 Grams Above Goal)


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CARB INTAKE
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12 - Two servings of peanut butter
26 - Two servings of grape jam
90 - Six slices of white bread
2 - Two Boiled Eggs w/yolk
0 - Two Cans of Tuna
24 - Two 8oz glasses of milk
64 - Two packs Quaker Instant Oatmeal
48 - Two 8oz glasses of orange juice
48 - One Cup of Peanuts
______________________
314 GRAMS (+14 Above Goal)


###############################################
PROTEIN INTAKE
###############################################
16- Two servings of peanut butter
0 - Two servings of grape jam
12 - Six slices of white bread
12 - Two Boiled Eggs w/yolk
65 - Two Cans of Tuna
16 - Two 8oz glasses of milk
8 - Two packs Quaker Instant Oatmeal
2 - Two 8oz glasses of orange juice
64 - One Cup of Peanuts
______________________
195 GRAMS (-30 Grams Below Goal)


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DAILY ROUTINE
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Meal #1 (MORN 9:00 AM)
2 packs Quaker Instant Oatmeal
1 Boiled Egg
1 Glass of Orange Juice
______________________
Meal #2 (AFTERNOON 12:00 PM)
1 Peanut Butter & Jelly Sandwich
1 Glass of Milk
______________________
Meal #3 (LUNCH 7:00 PM)
1 Can of Tuna
1 Boiled Egg
1 Slice of Bread
______________________
Meal #4 (EVENING/NIGHT 11:00 PM)
1 Peanut Butter & Jelly Sandwich
1 Glass of Milk
______________________
Meal #5 (BEFORE BED 1:00 AM)
1 Can of Tuna
1 Slice of Bread
1 Glass of Orange Juice
______________________

Snack = 1 cup of peanuts throughout the day.
Water goal = five 8oz glasses a day for starters.


ANY ideas, or replacements to get 2 for 1 or perhaps 3 for one bonuses across the board sans supplements? Sure, I could up my tuna intake to pull more pro's but I'm trying not to burn out on any particular food...

Update: 10/26/03 Now surpassing all goals except protein. Withing 30 grams. Starting diet tomorrow, also must make it my goal to get 6 hours of rest minimum each night. This week, sticking to the diet is my main focus. Next week, I start WBB Routine #1. Phew, wish me luck!

[bradley]

Originally posted by jdiddy
FAT INTAKE

30 - Two servings of peanut butter
0 - Two servings of grape jam
2 - Four slices of white bread
22 - Two Boiled Eggs w/yolk
3 - Two Cans of Tuna
10 - Two 8oz glasses of milk
2 - Two bananas
3 - Two packs Quaker Instant Oatmeal
0 - Two Cups Minute Maid Orange Juice
______________________
72 GRAMS (-28 Grams Below Goal)

I doubt two boiled eggs are providing 22g of fat, so you might want to check your nutrition facts again. I believe a large egg contains ~4.5g of fat.

I would also recommend including some type of oily fish in your diet so as to get some type of omega-3 fatty acids. You could also accomplish this by adding in fish oil or flaxseed oil.

Olive would also be a good choice of fat in your diet.



PROTEIN INTAKE

14 - Two servings of peanut butter
0 - Two servings of grape jam
12 - Six slices of white bread
26 - Two Boiled Eggs w/yolk
78 - Two Cans of Tuna
16 - Two 8oz glasses of milk
2 - Two bananas
6 - Two packs Quaker Instant Oatmeal
4 - Two Cups Minute Maid Orange Juice
______________________
158 GRAMS (-67 Grams Below Goal)
[b]

Just add in more lean protein sources to boost up your protein intake, and I would recommend including more protein from sources such as chicken, lean beef, lean pork, turkey, fish, dairy (cottage cheese, milk, etc.).


[b]
DAILY ROUTINE

Meal #1 (MORN 9:00 AM)
Two packs Quaker Instant Oatmeal
One Banana
One Glass of Orange Juice
[b]

Add in some protein with this meal. Maybe some eggs/egg whites, glass of milk, etc.


[b]
Meal #3 (LUNCH 7:00 PM)
Tuna
1 Boiled Egg
1 Slice of Bread
______________________
Meal #4 (EVENING/NIGHT 11:00 PM)
Peanut Butter & Jelly Sandwich
Glass of Milk
One Banana
______________________
Meal #5 (BEFORE BED 1:00 AM)
Tuna
1 Boiled Egg
1 Slice of Bread
One Glass of Orange Juice
______________________

(work in progress still need additional protein and additional carbs along with veggies)


ANY ideas, or replacements to get 2 for 1 or perhaps 3 for one bonuses across the board sans supplements? Sure, I could up my tuna intake to pull more pro's but I'm trying not to burn out on any particular food...

In general you just need to add more food to each meal, mostly in the form of protein, as well as taking in more healthy fats.

[bradley]

Originally posted by jdiddy
ANY ideas, or replacements to get 2 for 1 or perhaps 3 for one bonuses across the board sans supplements?

I am not sure what you are asking here, but the only supplements that I would recommend right now would be a multi-vitamin, protein powder, and omega-3 supplement. You could also use a carb source, such as dextrose and/or maltodextrin, for pre/post workout along with some protein powder.

[jdiddy]

Yeah that egg thing looked suspect, I got that from some government website with Nutrition Daily Values... Your ballpark figure sounds more like it. Also, good idea to add egg to the earlier meal.

As far as fish oil is concerned, can I just get tuna in oil instead of tuna in water? Will that take care of the omega-3 fatty acids?

I'm trying to add as much food as I possibly can while being realistic. I want to make something that I know I can achieve. I have a really small stomach and get full extremely easy...or maybe that's just all in my head and I need to train myself?

Whatever the reason, all of your advice has been superb so far, I'll definitely make necessary adjustments in the second draft of the diet.

[jdiddy]

Originally posted by bradley


I am not sure what you are asking here, but the only supplements that I would recommend right now would be a multi-vitamin, protein powder, and omega-3 supplement. You could also use a carb source, such as dextrose and/or maltodextrin, for pre/post workout along with some protein powder.

Oh, I was just saying that I was trying to stay away from supplements. But now that I think about it, I can replace the milk with supplements and get more bang for the buck; so to speak.

[reloaded]

if youre trying to gain weight, why replace the milk with supplements? just drink the milk and take the supplements anyway. milk is a good source of protein/carbs as well. :D

[jdiddy]

Originally posted by reloaded
if youre trying to gain weight, why replace the milk with supplements? just drink the milk and take the supplements anyway. milk is a good source of protein/carbs as well. :D

True, but milk and the such have never been to friendly to me stomach wise, haha. Don't want to overinduldge!

[bradley]

Originally posted by jdiddy
As far as fish oil is concerned, can I just get tuna in oil instead of tuna in water? Will that take care of the omega-3 fatty acids?

Tuna packed in oil would not necessarily be the same, since the oil that it is packed in is usually vegetable oil or something along those lines. This would not increase your intake of omega-3 fatty acids.

You could eat salmon, sardines, or some other type of fatty fish to increase omega-3s without supplementing with fish oil.



I'm trying to add as much food as I possibly can while being realistic. I want to make something that I know I can achieve. I have a really small stomach and get full extremely easy...or maybe that's just all in my head and I need to train myself?

If this is the case, just focus on calorie dense foods, such as nuts, natural peanut butter, olive oil, etc. Liquid calories are also beneficial in this regard.

[jdiddy]

Originally posted by bradley


Tuna packed in oil would not necessarily be the same, since the oil that it is packed in is usually vegetable oil or something along those lines. This would not increase your intake of omega-3 fatty acids.

You could eat salmon, sardines, or some other type of fatty fish to increase omega-3s without supplementing with fish oil.



If this is the case, just focus on calorie dense foods, such as nuts, natural peanut butter, olive oil, etc. Liquid calories are also beneficial in this regard.

Good advice always. I'm definetly going to need to add another lean meat besides tuna to up the protein, I'm too many grams below as it stands...but the two shakes a day should level me out.