View Full Version : look at my food diary

01-21-2004, 05:05 PM
just started bulking on monday, and am keeping a food diary. i have a food scale so portions are recorded fairly accurately for the most part. fyi, i'm 5'11", 183lb, 15%bf, and my diet aims for at least 3000 calories, at least 200g protein, and no more than 30% of total calories from fat. the following is yesterday's entry, and is probably fairly representative, although i generally have one or two more servings of fruits and vegetables. how does it look?should i be counting carbs? thanks in advance!

food item -- calories--fat grams--protein grams

cottage cheese 200--2.5--30
english muffin 120--1--4
total cereal 220--2--4
milk 97.5--3.7--6

3 slices bread 300--7.5--9
86 g chicken 82--2.6--25
26g cheese 120--5--6

juice and creatine 180--0--0

protein powder 110--1.5--23
8oz milk 120--5--9

salmon 400--24--40
canola oil 40--4.5--0
2 servings wild rice 380--1--12
peas 70--0--5

16oz milk 240--10--18
2 scoops protein 220--3--46

2 servings raisins 260--0--2
2 slices bread 200--5--6

total calories 3359.5
total fat 78.35
total protein 245

01-22-2004, 10:48 AM
Need more cals methinks.

01-22-2004, 12:27 PM
well i'm trying to go slow. my maintenance calories are around 2400 and even if I just eat 2900 that's a pound a week. i'm eating at least 3000 a day, and am trying for an average of 3300 or so. if my bf% doesn't increase too much in the next 3-4 weeks, maybe i'll add on some more calories.

how does it look otherwise?

01-22-2004, 02:12 PM
I think your low also.
Maintenance for most people is a range, not a number.
I maintain between 24-2900 depending upon my activity levels that day.
If your working out you should aim for a higher number like 3500+
You and I are the same build roughly and I need 4k to make gains of .5-.75lb per week

01-22-2004, 04:20 PM
I recently had my resting metabolic rate measured (started a thread about that you can link to here: http://www.wannabebigforums.com/showthread.php?t=41813 ). It is 1630, which puts my maintenance calories somewhere around 2400, some days higher, some days possibly lower! Except for the gym 3 hours a week, I'm very sedentary. Drive, don't walk, no cardio, etc..

Assuming that all of the above is accurate, 3000 calories a day would be just about right. But I've already started eating more. Monday I went crazy and ate 3900 calories. Tuesday's menu I posted already for 3359. Yesterday I ate 3755. Today I've planned out 3676 by bedtime.

My big question is this: let's say for sake of argument that my maintenance calories are exactly 2400. That means that I am on average eating 1000 calories/day over maintenance if not more. That's 2 pounds a week! Isn't that too much? Even at <20%cals from fat isn't that going to add to my waist? Isn't it better to aim for more like 1lb a week?

I'm new at this, and am very open to suggestions. Thanks for the responses so far, and hope there are more.

01-24-2004, 03:54 AM
why are you consuming so much protein??

01-24-2004, 07:36 AM
good question! in part it's an unintentional byproduct of stuffing so many calories every day. i'm not helping matters by taking in whey protein twice a day either. i recently purchased a big tub of whey protein because i mistakenly thought i would need the help in getting my daily protein grams up to bodyweight. the thing is, the stuff doesn't taste bad at all (it's optimum nutrition chocolate flavor), and it's so easy to take in, that i figure, hey, can't hurt, right? it's an extra 110 to 220 lowfat calories everyday, and every calorie helps.

but maybe instead of all this protein, should i try to take in some more carbs? i don't want any more fat calories.

01-24-2004, 09:34 AM
I've actually just done the same, I just got in 10lbs of whey yesterday, optimum aswell, shipped from the U.S. I'm going to use it just for pre and post workout protein and for protein along with milk at breakfast cos' I'm sick of eating eggs. When your counting the amount of protein intake daily apparently your meant to count only from high quality sources (fish, meat, milk products ...) and if your looking for more calories, i'd say your best just adding more pasta or oats to your daily diet until your bulking per week at the desired amount

01-24-2004, 01:02 PM
interesting, i didn't know you weren't supposed to count protein powder in your daily protein gram count. looking back at my protein over the last week, looks like my food-based protein grams alone were around bodyweight, but that's good to know. seems that once you get over 3000 calories, it ain't too difficult to get ALL the protein you need from food. maybe i'll save the whey protein for a future cutting cycle?

01-24-2004, 02:34 PM
no no, you still count protein from protein powder as it is a dairy product ie. it is derived from milk. What i meant was you don't count protein from cereals, pastas etc. in your count

01-24-2004, 04:46 PM
imy brain wasn't working when i wrote that last reply -- why would we even have protein powder then? thanks. but is that true? my huge plate containing 4 official servings of pasta which according to the box contains 7 grams of protein per serving for a total of 28 grams --- i don't get to count that? really? if so, that sucks!!!!! is that really true??

01-24-2004, 04:59 PM
No it's not true. The amino acids from the pasta (or anything for that matter) last for hours (I think its 4?) in the bloodstream. To make a "complete" protein you'd have to eat something that combines with it - beans - or another "complete" protein - e.g. meat, dairy - at some point within that time. It's highly likely you'll be eating it with the pasta. If you want to lie to yourself about your protein intake if it helps you take in more then feel free but those incomplete proteins are not going to waste unless you're eating an unbalanced diet.

01-24-2004, 05:27 PM
thanks for the answer!