How do my Pro/Carb/Fat totals for today look?? Help??

[en1222]

I used fitday.com to track everything i ate today. Its pretty cool for keeping track of things. Today is my off day from the gym.

Goal: I am trying to lean out and drop some BF while retaining as much muscle as I can...

Stats:
5'11 190 13%

Cardio: AM on empty stomach 5Xwk@40mins(65%-70%)


Totals for non workout day:

cals 2819
fat 95(only 22 from saturated fat) mostly from EFA's and almonds
carbs 138 (35 of fiber)(mostly from original oats and whole wheat pasta)
protein 350 (only 120grams from whey)

I will post my diet tomorrow but i was wondering if my totals look ok. All my carbs were complex carbs. I will post my totals for my workout day tomorrow night. I just want to get an idea if i am on the right path.. Please let me know what i should adjust...thanks

[SwoleCat]

I'll wait to see the layout as that will be far more informative.

~SC~

[en1222]

I'll wait to see the layout as that will be far more informative.

~SC~

Ok bro i will post it up tomorrow morning...thanks

[SwoleCat]

Good deal.

I'll be 25,000 feet in the air traveling until Sunday, but I am sure others here will chime in.



~SC~

[TADOLFI]

From what I see in your post I would say that the fats are too high.
Carbs could be bumped up and protein may be brought down just a little.
Of course this is all based on the 2819 calories being low enough for you to get lean on.
For your stats I would say you are in the right range, but you might want to go down to 2,500 calories and see if you can do about 45% of that as protein, 40% as carbs and only 15% as fats.
You would basically have 310 grams of protein, 250 grams of carbs and only 40 grams of fats.

Hope it helps.

[en1222]

From what I see in your post I would say that the fats are too high.
Carbs could be bumped up and protein may be brought down just a little.
Of course this is all based on the 2819 calories being low enough for you to get lean on.
For your stats I would say you are in the right range, but you might want to go down to 2,500 calories and see if you can do about 45% of that as protein, 40% as carbs and only 15% as fats.
You would basically have 310 grams of protein, 250 grams of carbs and only 40 grams of fats.

Hope it helps.

Ok i will post my diet tomorrow with a breakdown... The reason i ate more fat today than carbs is because it is my day off.. when i workout out i was planning on eating something similar to what you stated above as far as protein/carb/fat ratio maybe something like 310p 220c 60f... I will post it tomorrow so maybe you can comment on it...thanks


BTW...Most of fats are from EFA's and almonds, but you think i should still lower them, could they still be a problem?? And I also burn about 450-500cals when i do cardio in the AM which is about 5 times a week...

[TADOLFI]

Well, just speaking for myself, I have a hard time with fats being much over 60 - 70 grams a day. I've lowered those and tried to really focus on complex carbs more and have gone from 22% body fat to 17-18% in the last three months - and the cool thing is - I don't feel I've given up much size.

[en1222]

This is what my diet looks like on Non Workout days.... My end day real totals are posted above. I was thinking about removing meal 2.. Please let me know what i should change for my non workout days?
At what numbers should i keep my carb/fat/protein gram totals to get cut but retain as much muscle as possible.

I will post my workout day totals and diet later tonight


Meal 1 - Pro/Carb

egg whites
spinach
1 scopp whey
oats
p45 c60 f5

Meal 2 - Pro/Fat
2 scoops of whey
almonds
p40 c3 f15

Meal 3 - Pro/Carb
lean meat
Veggies
Whole Wheat pasta or brown rice
p55 c60 f6


Meal 4 - Pro/fat
6oz chicken
Fish oil/almonds
p40 c3 f15


Meal 5 - Pro/Fat
lean meat (cooked in olive oil or enova)
veggies
p60 c8 f20

Meal 6 - Pro/Fat
4 egg whites
1 egg
Flax/fish oil
p40 c0 f15

[biglouie250]

Good deal.

I'll be 25,000 feet in the air traveling until Sunday, but I am sure others here will chime in.



~SC~

25000 feet or 25000 posts??? lol

[en1222]

anyone feel to comment

[dbstyles]

On meal 2 - try to add a whole food source and add whey as neccissary to get to protein goal.

I do can of tuna/1TBS 3/6/9 and a bit of natty PB, and one scopp of whey

[Steve80]

I know I will get flamed for this, but I think your protein is too high and carbs too low. I am not a fan of the high protein. I would say 190-250 grams would be plenty protein. Over that will just be excess.