Daily intakes? Do I need more or less..........

Weekly totals so far: 

Fat - 27.8% (160 grams)
Protein - 35.1% (455 grams)
Carbohydrates - 37.1% (481 grams)
Alcohol - 0.0%
Other - 0.0%

Daily average for the week so far:

Daily Calorie Intake - 1,020 cals
Daily Sodium Intake - 2,388 mg
Daily Sugar Intake - 57 grams
Daily Cholesterol Intake - 712 mg
Daily Saturated Fat Intake - 11 grams
Daily Fiber Intake - 13 gram

Hi,

Anyone with any suggestions as to if my daily intake is correct or if I need to adjust something.  I feel fine, have stayed flat over the past 3 days in weight though.  I just want to make sure I am eating properly and not hurting myself in the long run.

Stats......

6ft, age 44, CW 257, GW 200, daily activities include but not limited to: walking 2-3 miles, biking 2-4 miles, working out with free weights, doing workouts with the video from "The biggest Loser", palaties and general stuff around the house.

I drink about 160-170 OZ of water a day, take mega men multi-vitamins, 3 mugs of hot green tea and 2 xtreme high protein shakes.  Mega loads of veggies and fruits, throw in eggs, pastrami, shaved turkey breast, a couple slices of whole wheat bread and shrimp. 

I am sure there is something I am missing though.

 

Any suggestions, ideas?

thanks

 

Dave

whoa, you should definately be getting WAY more calories, 1500 minimum if you were sedentary, and clearly you are not.  Try entering your stats and activities and see how much you are burning off each day!

I could be long but I have been looking up fat intake today (being I am dieting more on my fat intake) and i think 160 grams of fat is alot i was reading most ppl should take in 70g or less

Hello,

Erica200:

the first set of numbers is a reflection for the entire week so far, the second is just the DAILY average (I believe) of each of those items.  I believe I am at or under 60 grams of fat a day.

laurdie11

Yes I agree I need more cals, just seems that I am comfortable at that level, i will try to do better.

Is my sodium too high for a daily average?  2388 mg.

thanks

Dave 

 

 

jeepers where are all the people who know this stuff forward and backward?

your sodium probably is too high, daily should not go over 2,000 mg but if you are drinking lots of tea and water it really shouldn't be a problem I don't think

A 6' 44 y/o man needs waaaay more cals then just 1000.  You're BMR is 2278 and you should never go below that.  Are those stats for more than one day becuase the grams of each are huge.  Regardless your sodium and sugar intake look great, but you defnitely need more fiber, I'd say at least 20g.  Are you fiting any dairy into your diet (yogurt, milk, cheese, etc)?  If those stats are for one day, your cholesterol is way too high, 2x the max recommeded amount.  I'm not a dietician, this is just my opinion.  Anyone else?

My cholesterol is high due to the eggs that I am eating (atleast by the numbers CC says).

Ya fiber is one I need to up, I get some dairy every other day.  1-2 glasses of 1% milk and I added no fat cheese to the scrambled eggs.

Between scrambled and hardboiled eggs, my son and I go through about 3 dozen eggs a week.  Easy and we love them.

 

Dave

Original Post by nived1964:

My cholesterol is high due to the eggs that I am eating (atleast by the numbers CC says).

Between scrambled and hardboiled eggs, my son and I go through about 3 dozen eggs a week.  Easy and we love them.

Hey Dave! I also go through quite a bit of eggs a week but it's because I only eat theegg whites.. I have an egg white omelete with 2% cottage cheese or an egg white scramble every single morning (both made with 4 egg whites).. I don't particularly like the taste/texture of yolks but I eat them once in a while.

My suggestion would be to reduce the number of whole eggs you're eating and increase the egg whites. If you have 3 egg whites and one whole egg, I'm sure you won't know the difference and your cholesterol level will go down. You will be getting a very good amount of protein and very little fat!

The fact that you are only getting 1/2 the calories you should is your biggest problem.  Research has shown that you can only burn off about 1% of your total body weight a week in fat.  The rest will come from muscle and other tissue.  So you should try to lose no more than 2.5 opounds a week.  That comes to a daily deficit of of 1285 calories, not the 2000+ you are currently at.  If you keep this up, your body will go into "starvation mode" and slow your metabolism down to adapt to the available food.  Then your weight loss will slow down drastically or stop altogether.  So, either find a way to eat a lot more food or cut way back on exercise.  You are headed for a disaster.

Dave,

I've read and read and discussed some of this with a nutritionist.  You're on the right track however:

Calories should be at a minium 1500, but realistically closer to 2000 for your height, age and current weight.

Daily cholesterol should be no more than 350 mg or so, and that's difficult with all the eggs, I suggest trying 1 egg and 1 serving of and egg substitue like egg  beaters or other and make your scrambled eggs that way.

Your Fat should be no more than 30% of your daily calories, so far so good.

Your Saturated Fat should be no more than 10% of your daily calories, again you are ok.

Your fiber should be at 25+ grams a day.  Instead of whole wheat, I do (popular) breads like oroweat double fiber at 6g per slice, so a sandwich nets me 12 grams of fiber.

You don't want to lose weight too fast either.  I'm incorporating (I need to do more) some walking into my diet now, not as much as you but it's a start.  I started at about 352 lbs and now weight in a 322 lbs.  I'm 6"3", I'm 45 years old and my goald is 220 lbs, but that goal is for around the end of 2009 to mid 2010.  I'm losing currently around a steady 4 lbs a month, and with the introduction of more exercise I hope to average around 6 - 8 lbs a month of weight loss.

Hope this helps!

Jeff

Thanks to all who replied...........

I will certainly adjust my intake to include more cals, more fiber and change the eggs.

 

i was a BIG white bread eater, and I switched to whole wheat.  I will look for something with a bit more fiber, however I am not looking forward to eating cardboard!

Hi David,

Another great way to get fiber is GoLean Crunch. I put some in yogurt, or add some almond slices and raisins and eat it as a snack. It's high in protein too so it's a great boost before a workout! The new Honey Flax version is great too, and then the almond slices are already in there.

I also recommend the EggBeaters or other egg-whites. They're low in fat, high in protein, and with a little cheese and salsa you have a pretty amazing breakfast! I generall will put the eggs on a piece of whole-wheat toast (Milton's Whole Wheat) with a slice or two of mesquite turkey. Lots of flavor!

Good luck!

 

dang dude your really undereating i eat about 4 times as much as that and im a girl!only 5'5.5 inches tall. not much exercise.

you really need to eat more.

nuts/nut butters/banana chips/ bananas/dried fruit/pesto and bread/coconut milk/granola/full fat dairy.

 

lose weight in a healthy way,don't undereat your just setting yourself up for mal-nourishment.