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View Full Version : First day of food tracking, comments please



Kyolked
04-04-2007, 07:55 PM
So I made an eleborate sheet in excel to track my intake. Here are todays numbers, with one more meal left (as in I havn't counted for it yet). My mind set is I don't want to break 2500-3000 calories a day until my metabolism speeds up a bit (giving it a month, so on may 1 until i push for 4500-5000) Just making sure everything looks good. I am also not on any supplements...yet.

TOTALS FOR DAY
PROTIEN 116g
CARBS 186g
CALORIES 1914
FAT 59.5g

Unholy
04-04-2007, 07:59 PM
Your protein is too low.

deeder
04-04-2007, 08:02 PM
Your protein is too low.

Yup

Also, jumping from 2500-3000 a day to 4500-5000 is a sure fire way to get fat real quick. You should be going up AT MOST 500 calories every couple of weeks.

Kyolked
04-04-2007, 08:06 PM
Too low in general, or too low comapred to somthing else? What can I eat that will give me solid protien? Or is this when suppliments come into play.

Unholy
04-04-2007, 08:08 PM
Chicken, Tuna, fat free milk, whey powder, steak, cheese.

you should be getting at least 1g for every lb of lean body mass.

deeder
04-04-2007, 08:10 PM
As a general rule you want to aim for 1-1.5g of protein per pound of lean body mass (Total mass - fat).

Check this out, great info on food!
http://www.wannabebigforums.com/showthread.php?t=46565

You don't need supplements. Protein supplements just make it easier to get the amount of protein you require. Liquid calories are easier to injest than solid food.

deeder
04-04-2007, 08:10 PM
Chicken, Tuna, fat free milk, whey powder, steak, cheese.

you should be getting at least 1g for every lb of lean body mass.

Bah... You're too quick. :ninja:

Mr. D
04-04-2007, 08:14 PM
Fats seem too low as well.

You should also aim for 25g of fiber a day.

Kyolked
04-04-2007, 08:17 PM
my LBM is 135lbs, my fat is 35 lbs. I'm pretty aware its not that good, but I'm working on it; however, by those numbers then, am I getting enough protien then? Anything you see i need to cut back on?

deeder
04-04-2007, 08:19 PM
my LBM is 135lbs, my fat is 35 lbs. I'm pretty aware its not that good, but I'm working on it; however, by those numbers then, am I getting enough protien then? Anything you see i need to cut back on?

116 is less than 135. If we say you require atleast 1g of protein per lb of lean body mass.... Are you getting enough?

Kyolked
04-04-2007, 08:21 PM
yea... ASU doesn't teach us math.... thanks for the help.

deeder
04-04-2007, 08:48 PM
No problem :p

Mr. D had a good point though. Fats are a little low too. You should be aiming for .5g of healthy fats per lb of lean body mass.... Cut out a few carbs to keep the cals the same and you're good to go!

Mr. D
04-05-2007, 12:28 AM
You are 170lbs and 20% bf. What are your goals? From your post, you made it sound like you wanted to add mass. I however would not look into a big caloric surplus at that body fat percentage. You will gain lots of fats and cutting down later to be lean will be really tough. Unless you are getting into powerlifting?