Help?

I am in my 5th day of my first week. Just learning my ropes around here. and requesting some help.

Here is what my day looks like so far.. with my dinner planned (but adding a nice hearty salad)

 

Pls give any suggestions as to what I could/should add in between to meet my calorie intake requirement for weight loss of 1463

Breakfast Plantain - Ripe, Fried in Vegetable Oil
57 151 Dimpflmeier Unsalted 100%rye B 45 90 Becel Regular Margarine B+ 3 18 Cracker Barrel Marble Cheese D+ 30 120   Lunch Tuna, Light, Canned In Water - Without Salt, Drained Solids B+ 165 191 Hellmann's Real Mayonnaise
13 90   Dinner Chicken, Breast, Meat Only - Cooked, Roasted B 142 234   Snacks Danone Activia Yogurt C 100 100 Total Calories Consumed 994

Why don't you add some carbs? It seems like you haven't got any in there and regardless of the 'carbs eaten at night turn to fat' bull, you really do need them.

A nice bowl of oatmeal with 1/2 a banana and a couple of tbsp of peanut butter would be about 400cals

Or a couple of slices of toast with peanut butter? (can you tell I like peanut butter?)

Also I don't see any veggies in your diet.. ? Or maybe you just haven't counted them?

EDIT: Ohh pardon me, I see you're adding a salad and that you haven't eaten your dinner yet.

I'd add a baked sweet potato with hummus (a large Sweet P) or baked normal potato with butter or some grains to dinner. And then an after dinner snack that's more substantial than a yoghurt.

I guess the way I pasted the info came out a bit confused.

I had-

Breakfast- 1 slice (90)cal rye toast with 1/2 oz marble cheese/margarine

Snack - 1 activia yogurt

Right now in the process of making one can of tuna w/ 1tbsp mayo & hot sauce

 

then going to BBQ some chicken for dinner with some veggies.

 

should i still have more carbs? if yes where and what.

what king of snack after dinner..how is smartfood white chedder popcorn? how much?

 

I think that the most important meal of the day is breakfast, as everyone says! Your breakfast doesn't look quite sufficient to me. I would throw some fruit in there or else have some with your yogurt snack. Otherwise it looks pretty good. Always keep an eye on your daily analysis on here - You can get a much better idea of what you need to have more or less of (ie. carbs, protein, or fat). Fruit and veggies are important but you need all the other stuff too! My favorite snack right now is celery with peanut butter or cheese wiz on it. Nuts are good too and so is cottage cheese with fruit!!

Okay great.

what should my analysis precentage be?

Right now it's

Fat 33 (42 g)

Protein 37.6 (107 g)

Carbs 29.5 (84 g)

... that's after having a kashi peanut butter granola bar for snack

 

By Grade is a B-.... what will bump it to an A or A+ ?

As you continue your journey, the number of grams you require will change.  However, the percentages should be about the same.  Fat should always be ~30% of your total amount of calories consumed, Protein ~10%, and Carbohydrates ~60%.  So for the 1463 kcal that you are consuming, you should be getting somewhere around these figures..........

438.9 kcal     from fat              ~48.77 g

146.3 kcal     from protein      ~36.58 g

877.8 kcal     from carbs      &nbs p;  ~219.5 g

These are only approximations in accordance to your caloric intake.  Other factors may alter these percentages.  For instance, an extremely vigorous muscle conditioning routine may increase the amount of protein needed to replace muscle breakdown......

good luck

Original Post by rachikins:

I guess the way I pasted the info came out a bit confused.

I had-

Breakfast- 1 slice (90)cal rye toast with 1/2 oz marble cheese/margarine

Snack - 1 activia yogurt

Right now in the process of making one can of tuna w/ 1tbsp mayo & hot sauce

 

then going to BBQ some chicken for dinner with some veggies.

 

should i still have more carbs? if yes where and what.

what king of snack after dinner..how is smartfood white chedder popcorn? how much?

 

how about adding bread to your lunch, make an actual sandwich not just eat tuna. 

add nuts to your yogurt or granola

have a fruit and either a cup of milk or a yogurt with breakfast

add some sort of whole grain with dinner

have a fruit with your yogurt 

have some cottage cheese with berries or ice cream for dessert 

None of your meals are complete and can be boosted easily, just try to be more balanced and get carbs, protein AND fat during every meal. you could add olive oil to your veggies or have some avocado with your tuna.

i hope this helps!!

thank you so so much for your help so far..

how much better does today look and what shold i have for the rest of the day

Breakfast -

1 packet Quaker Oats Oatmeal Weight Control - Cinnamon (160 cal)

Activia Yogurt (100 cal)

1 Clementine (23 cal)

 

Lunch - 6' Subway Assorted Sub on Multigrain

Original Post by rachikins:

Okay great.

what should my analysis precentage be?

Right now it's

Fat 33 (42 g)

Protein 37.6 (107 g)

Carbs 29.5 (84 g)

... that's after having a kashi peanut butter granola bar for snack

 

By Grade is a B-.... what will bump it to an A or A+ ?

There are a million competing theories about what the ideal macronutrient breakdown is, so I would generally say go with what makes your body feel best. The Institute of Medicine recommends that adults should get 45% to 65% of their calories from carbohydrates, 20% to 35% from fat, and 10% to 35% from protein. You'll notice that they give pretty big ranges!

Regarding the grades, it is just an average of the grades for all the foods you ate for the day. It's usefullness is kind of limited, because it will give you an A if you eat nothing but raisins all day, but that does not mean that it would be healthy! Just try to make sure you are including plenty of A grade foods (like fruits and vegetables) and don't worry too much about the final grade as long as it is in the A-B range.