Can someone check my first fitday entry?

[rbar89]

This is the first time ive used fitday after knowing about it for a while, my main goals are to get gain weight/get bigger and stronger for football so im trying to eat a lot of calories. I try to eat a lot of food throughout the day and then i have a serving of cytogainer as my last meal of the day (almost 1000 calories). So im really not too worried about eating to much fat or anything as long as its not a terribly high amount. I just want to get enough protein and all, with the calories. One thing ive never paid attention to is carbs, i dont really know much about them and how they will affect my goals and what not, but im a little worried because they seem to be very high. So here is my report from fitday, the stuff i ate today is like a normal day for me so thats why i decided to post:

Average Calories
grams cals %total
Total: 3964
Fat: 113 1021 26%
Sat: 43 385 10%
Poly: 16 142 4%
Mono: 40 361 9%
Carbs: 507 1928 50%
Fiber: 24 0 0%
Protein: 227 907 24%
Alcohol: 0 0 0%

So how is it?

[rbar89]

anyone?

[Anthony]

I would decrease the carbs and increase the fat.

Also, how did you determine 3964 to be the right amount of calories?

[rbar89]

I would decrease the carbs and increase the fat.

Also, how did you determine 3964 to be the right amount of calories?

I figured my carbs would be too high, but how do i increase the fat while at the same time decrease the carbs cuz it seems like everything thats high in fat is high in carbs, though im sure this isnt true. Can someone give me examples of foods that are high in fat and not in carbs?

Not sure what your asking about how i determined 3964 do be the right amount of calories?

[Anthony]

Nuts, olive oil, and fish/fish oil are great sources of fat.

Sorry about the confusion on the calories, I misread your original post and missed the part where you said that's how much you normally eat. If it truly is the amount you normally eat (track it for 2 weeks and then take the daily average) and you aren't gaining weight, increase by 10-15% until you're gaining about 1-2lbs per week.

[rbar89]

okay thanks for the help, i keep tracking it for a few days.

[ehscrewdude]

and get ur protein way way up!!!

I take 3000 cals and 300 g of protein.... u need at least 300 g....

[sCaRz*Of*PaiN]

I take 3000 cals and 300 g of protein.... u need at least 300 g...

Based on what? Yourself?

[Paladyr]

1g protein/lb of LBM is a good place to start. No need to get crazy.

[ehscrewdude]

I would think that you would want to keep your macro levels about proportional to your caloric intake.... if it goes up 25% then move everything else up 25%... idk... lol

[rbar89]

do i really need to get my protein up? I thought i was doing fine with that.....

[ehscrewdude]

idk.. i was just thinking that if ur weight is steady at 4000 cals then u might need more protein... whats ur body say (do ur muscles hurt for a while / how are ur gains)

[sCaRz*Of*PaiN]

Honestly, please stop. You don't need more protein, but when you're eating that many calories, you're bound to go over the requirements, which is fine. You can raise your protein if you want, just do whatever makes you feel comfortable. 1-1.5 gram(s) of protein per pound of LBM is the minimum.

[ehscrewdude]

Honestly, please stop. You don't need more protein, but when you're eating that many calories, you're bound to go over the requirements, which is fine. You can raise your protein if you want, just do whatever makes you feel comfortable. 1-1.5 gram(s) of protein per pound of LBM is the minimum.

lol... I was just speaking about relating what happened with me and seeing if he needed help... I increased my protein intake by 100g a day and my recovery time was cut in half... so there is something to say for increasing protein, lol...