Worried

I'm worried that im going over on 2 things.

I think im eating too many grains  and too much protein.

Should I be worried about having too many grains a day?

This is my meal plan for today

B: Large Banana, 2 cups of cooked oamteal, 1.5 tbsp of PB, 1 oz of almonds,    8 oz of milk

S: 3/4 cup of vanilla granola

L: .25 cup of egg whites, 1 double fiber english muffin, 1 slice of fat free cheese, Boca Burger wrapped in romaine lettuce and 1 ww bread slice

S: Apple

S [after gym]:2 scoops of whey protein powder, 16 oz milk, 1 frozen banana1 4 frozen strawberrys

D: 3/4 cup of brown rice , 6 oz of chicken breast, 1 cup of carrots

This is started to really bug me can someone please help.

Have you looked at your ratio in the analyzer? It will tell you the % of each macronutrient you have. I personally aim for somewhere between 45-55% of carbs, closer to 55% if I am going to do lots of cardio. I am not sure what the reccomendation for you is, or what other people like to do, and I am definitely not an expert, but the analyzer is a really nice tool. Carbs aren't the enemy if they come from good whole grain sources and are balanced well with everything else. ( I only eat brown rice/ wheat pasta every once in a while and double fiber bread.

Also, there was a great blog last week about how much protein you need during weight loss. You might wanna check it out.

Yes i am not worried about how many carbs im having. only protein ive been having around 150+ everyday.

And througout the day i usaully have around 8 servings of grains.

Sorry, I updated my post while you were typing, I added the part about protein.

I get a decent amount too, 90-100 g a day, cause I don't want to lose the muscle I worked hard for the past 2 years during weight loss...

Here is the link:

http://caloriecount.about.com/protein-dieters -b326955

If you still need help after reading it, I am pretty good at math so you can give me your stats

Can someone on a 2500 calorie diet post how many

carbs , protein , and fat they intake daily. 

why dont you try to stop super analysing your diet and just concentrate on getting your cals at 2500. ther are loads of 2500 meal plans around.

by trying to be exact about carbs fats and protein you are further indulging the eating disorder. normal eaters dont do this so why dont you just concentrate on eating and enjoying some nice food.

Im just trying to eat a correct amount of everything. Because im also going to the gym so im in need of protein, carb, and fat advice.

There are a few forum topics where people post what they eat, at different amounts of intake. That might help. But the other link I gave you might be helpul as well. If you are trying to get 25-30% of your protein through carbs, you would need:

For 30% calories from protein: 187.5 grams

25%- 156 grams: Sounds like where you are, and is probably a good amount

Here is the reason: Each gram of protein contributes 4 calories. If you eat 25% protein in the day, you would need 156 grams. So if you are doing 150 grams, you are already doing pretty good.

ther is no "correct" amount of anything. there are guideline. it doenst really matter if you are going to the gym....... many normal ppl go to the gym and dont need to super-analyse.

unless you are training at international or olympic level, there is not need to do what you are doing. by the way you are going to gain no weight by going to the gym and eating only 2200 cals.

im eating 2500.

 im upping my calories gradually so i should be gaining on 2500.

no as an active guy you would maintain on 2500. to gain you need to eat 3000+

I agree with fidget.  I'm sedentary, male and short (5'3") and I eat around 3,500 to gain.

Well im trying to see how this goes after a week or so if i dont gain ill up it to 3000 but if i do gain i think im staying.

hey, dekkos 

good job on really working hard to get healthier. would it be possible for you to meet with a nutritionist who could allay some of your fear and panic regarding food choices?  none of us can really tell you what's best for your body, but i bet a nutritionist could help you to find a plan that really makes you feel good.

<3

I tried a nutritionist about a week ago. Made me worse she told me to eat 1600 calories. Till i learned by myself I need around 2500 to 3000 to gain and be moderately active so Im going to be on 2500 for like 2 weeks and see how much i gain. If i dont gain much ill go to 3000.

Thank you for the advice though cruuumb

yeah i know what you mean

are you recovering from an ed? so many nutritionists are unexperienced in that area.  

good luck to you 

For nutritionists to be able to help you, you really need to be honest with them that you have an eating disorder. Was she/he really suggesting 1600 calories as a weight gain diet? Or did you just ask "what should I be eating?" Of course, if you did discuss your eating disorder with your nutritionist then it is also possible they just didn't know what they were talking about.

You need some of each of protein, fat, and carbohydrate in your diet. So long as you get some of each, you're golden. Watching the exact ratios you eat won't help your recovery; you need to take the focus away from food and realise that ultimately, it's not that important just so long as you are getting a good amount of fuel to run on :)

Any male under 21 should not go under 1800 calories, never mind 1600, even to lose weight.  That nutritionist has some strange ideas to suggest that as a maintenance diet.

And you don't need to be so worried about your ratios.  My brother is a serious bodybuilder, built like a tank and constantly working out, and even he doesn't obsess about carbs and all that; he just eats whatever Mom makes, regardless of the ratios.

Original Post by opeth14:

Any male under 21 should not go under 1800 calories, never mind 1600, even to lose weight.  That nutritionist has some strange ideas to suggest that as a maintenance diet.

And you don't need to be so worried about your ratios.  My brother is a serious bodybuilder, built like a tank and constantly working out, and even he doesn't obsess about carbs and all that; he just eats whatever Mom makes, regardless of the ratios.

That's as accurate as it can be.

Dekkos, if you really want to gain weight, I could ask my friend to write down what he eats. He is a serious body builder. He probably takes in 4000 calories, but burns a huge amount. He was around 140 in Decemeber while he was wrestling. Once that stops, he usually gains about 15-20 pounds on muscles in 9-10 weeks without really analzying what he eat. We just go in to a all you can eat buffet and eat till we are satisfied; he never is though(they kick him out)

I tried to follow his guidelines, but it's very hard. He can easily ate 150 pieces of Shu-Shi, or 3 pizza pies. I also don't follow it because he does take a lot of Protein Shakes and Protein Bars.

If you're trying to gain/bulk, don't stress all too much about ratios. Just make sure to keep your protein high (150+ grams per day as you are currently in-taking) and your complex carbs high as well.

In order to make maximum gains at the gym, you might want to add one scoop of whey protein (20-25 grams) as well as about 20-40 grams of a complex carb (wheat bread, fruit with a low glycemic index, etc.). Post workout you might want to add about 40 grams of a fast acting carb (like Gatorade or a similar sports drink) along with your protein in order to refuel and replenish your body.

When trying to gain mass, as long as you get enough protein don't worry so much about your fat/carb levels (just try and make sure that they are mostly healthy fats and complex carbs). Just try and aim for at LEAST 2500-3000 calories and the macronutrients will balance themselves out :)!