opinions/advice

[mnk]

5'10, 215 pounds, 39 years old , NO GEAR (clean since Jan, due to shoulder surgery). Have started cardio moderate intensity 3-4/week. Using 50mgs Proviron, AIFM,Sesapure,Gluc , YES and P-7 (need it to calm me down a bit!)......Dont know my BF at this time but Im gueesing somewhere between 15-20%. Havent hit weights since my injury on 11-01-07 and probably wont be able to lift for about another 1-2 months. Figured I'd do cardio to help lower BF and as of Monday will begin leg work. And I cant leave out my visits to Bodygoals which I will post upon completion of each visit on the injury forum. Have one tom (3/6)

My diet looks a lil like this........

8:20 -Yes (apply)

9:00 -am cardio

9:45- 2 Gluc, 1 sesa

10:00- 1 cup oatmeal (old fashion) 2 scoops whey pro (about 45 gms), about 1 tablesppon of ANPB with 10 grams of omega 3, handful strawberries.

12:45- 2 Gluc, 1 Sesa

1:30 - 6-8 ounces of extra lean ground beef or Grilled lemon chicken, 1 Large Sweet potato (lil olive oil)

4:15 -2 Gluc, 1 sesapure

4:40- 2-3 ounces (precooked) wheat pasta, 6 ounces of Grilled chicken, some part skim moz cheese (sprikled on chicken), tomato sauce (light spread)

OR salmon and 1-1.5 cups of steamed brown rice

7:45 1.5-2 cups of liquid eggwhites (about 36 -40 grams pro), some fat free Feta and spinach, lil olive oil

9:45 1 sesapure

10:00 1 instone pudding (20 grams milk cassienate) mixed with 1 scoop (25 grams) whey protein.....or the instone with 2 table spoons of ANPB


Have always had a hard time figuring out exact percentages, calories and so on. Have pretty much determined sizes of or weights of certain food + to their pro/carb count......Like most of us have!


What do you guys think.......Thank you in advance!

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[T-Cake]

* Your food choices are good, but I am reading some of your meals and noticing your carbs will generally outweight or overpower your protein intake in your meals. You are great with supplementing the protein elsewhere in the day, but I think you made a great point that percentages of these macronutrients (p/c/f) need to be learned by you in greater detail so you can make the necessary adjustments. BUT, your food choices are good... so when you see you need more protein... you know what to eat/drink. If you need more fat... ANPB or lowfat cheese or nuts. If you need more carbs that day, go for whole-grains more often than not.

* To log, use fitday.com It's easy, it's free, it's easy-to-read. I would say, ballpark, that it'll take you about 1-2 weeks to adjust to using it. Once on Fitday.com, you have 3 "usable" sections in my opinion.
- The first section is so you can search foods by keywords like "wheat noodles"
- The second section is a drop-down menu of recent foods from the past 3 days or so of logging. SO, if you typically eat the same thing, oftentimes the food you need will be in this abbreviated menu.
- The third section is a drop-down menu of Custom Foods. This is where you buy things at the store, take the box/package to your desk, and insert the necessary info about the food. From that day forward, you can choose that food from the Custom Foods list OR scroll down to "All Custom Foods" to see the master list of allllllll you've ever entered. Fitday doesn't forget

* Seeing that you are natty right now but still have goals to gain LBM and lose BF, a safe bet for macro ratio is going to be either...
- 40p/30c/30f per day
OR
- 40p/40c/20f per day
OR
some variation in the middle. If your protein is 40-50%... you're in good shape for the day, and personally I say to just let the chips fall where they do for carbs and fat. Protein is your #1 goal. Obviously, though, if you notice that you are under 25% carbs per day, you've got to add more. The list above is sort of a "minimum" expectation if you will.

* Fitday.com, once you insert your foods for the day, will present you with the percentages you are looking for. I don't know what your calorie goal has been right now, but typically, if you are looking to lose bodyfat, 12-13 x your body weight in calories per day is a safe bet (but someone else should verify or negate this, please, if I'm wrong). So if you are 210, then your daily calorie range should be 2520 to 2730.

* Lastly, I have lost weight, gained LBM, and maintained it all in the last 8.75 years () and I do not own a food scale. Should you get one? Sure! I want one -- I'm just broke and until I step on a stage, it's not super important that I am EXACT-A-MUNDO-SPOT-ON with all my serving sizes.

BUT, you need something to help you ballpark it... so here are my tips:
* 3 oz of meat = size and thickness of deck of cards OR the palm of your hand (no digits)

* 1 oz of cheese = size of 1 dice

* 1 cup = size of your clenched fist (this is great for potato comparisons, noodles, etc.)

* 2 Tbsp = size of your thumb, tip to joint (not knuckle)

* 1 tsp = size of your middle finger top (tip to first joint)

I hope that helps!!!