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Am I getting the macronutrients I need?

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  • Am I getting the macronutrients I need?

    Hey everyone, I'm coming along well with this new way of eating, and I've established a pretty regular routine - I usually have the following (or something very like it) every day:

    4 eggs, 2tbsp butter or coconut oil
    Maybe sauteed spinach

    Large salad with about 1lb of chicken, 1/4 cup shredded sharp cheddar, homemade salad dressing (olive oil, red wine vinegar, and shallot salt)

    Small spring salad,
    Baby bok choy or some other leafy green sauteed in coconut oil/bacon fat
    3 chicken thighs
    OR
    3 or 4 pork chops

    Incidental bacon

    Occasionally (once every 3 days or so) I'll have a half cup of greek yogurt with frozen blueberries and a teaspoon of honey as a dessert, but I think this is something I'm going to make a once a week/less thing.

    I work from 10-8 so I frequently skip the big salad in the middle of the day/do unintentional intermittent fasting haha...

    For a somewhat active 25 year old male (I lift weights 3x a week, try to do sprinting/complexes 2x a week) who is 6'3", 330lbs and trying to lose weight, does this seem like a decent menu? Any glaring sins of omission or comission? Thanks for any suggestions!

  • #2
    Beef???
    Get on my Level
    http://malpaz.wordpress.com/

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    • #3
      You've got a good base focusing on meat and vegetables... I'd add more veggies myself, but that's just because I aim for 3/4 veggies 1/4 meat/fat at any given meal with fatty snacks along the way.
      ---
      ~Christine

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      • #4
        Looks like a good base. Maybe a little heavy on the protein, but might be right for you based on the .7 - 1 gram per lean mass formula. You can see how you're doing by using fitday.com every once in a while.

        It also looks very low carb. Try to stay in the 50-100 gram carbs/day most of the time. Don't try the 0-50 every day. You won't get enough nutrients. So I'd increase and vary the veggies to increase nutrients and carbs. Also, make sure you have some fruit once in a while.

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        • #5
          Originally posted by omajoe View Post
          It also looks very low carb. Try to stay in the 50-100 gram carbs/day most of the time. Don't try the 0-50 every day. You won't get enough nutrients. So I'd increase and vary the veggies to increase nutrients and carbs. Also, make sure you have some fruit once in a while.
          From my perspective, I'd keep the carbs below 30 grams per day and skip the fruit entirely, but it's a personal thing, I guess. In order to keep losing weight, that's the only thing that works for me. There's really nothing that vegetables provide that you can't get from various sources of fat and protein, and eating fruit while trying to lose weight is purely self-sabotage.

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          • #6
            Thanks for the advice/suggestions - I'm trying to keep my carbs (of all kinds) pretty low right now as I'm working to lose like 40 lbs and I'd like to do it sooner rather than later...

            Malpaz, I'd eat more beef if it wasn't so super-expensive! I can get good local chicken, pork, and lamb for way less than I'd pay for grass-fed beef...

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            • #7
              @Sharonll - I guess I was trying to go by Mark's advice on his Carbohydrate curve.

              0-50 grams/day – Ketosis and Accelerated Fat Burning

              Acceptable for a day or two of Intermittent Fasting towards aggressive weight loss efforts, provided adequate protein, fat and supplements are consumed otherwise. May be ideal for many diabetics. Not necessarily recommended as a long-term practice for otherwise healthy people due to resultant deprivation of high nutrient value vegetables and fruits.
              It just seems to me that ultra-low carb will leave you missing something. I've done it for a few days and had no energy to work out. Keeping my carbs between 50-100 on most days with the occasional sub 50 day keeps me losing weight and gives me the energy I need.

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              • #8
                Originally posted by omajoe View Post
                It also looks very low carb. Try to stay in the 50-100 gram carbs/day most of the time. Don't try the 0-50 every day. You won't get enough nutrients.
                Excuse me? Where are you pulling this nonsense out of? It's perfectly okay to go zero carb if you want to. Tarlach does it and I defy anyone to tell me Tarlach isn't getting all his nutrients. What hogwash.
                Primal eating in a nutshell: If you are hungry, eat Primal food until you are satisfied (not stuffed). Then stop. Wait until you're hungry again. Repeat.

                Looking for my Cholesterol Primer? Here it is: http://www.marksdailyapple.com/forum...mer-(Attempt-2)


                Ditch the scale!: http://www.marksdailyapple.com/forum/thread33283.html

                My Success Story: http://www.marksdailyapple.com/forum/thread30615.html

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                • #9
                  Originally posted by Griff View Post
                  Excuse me? Where are you pulling this nonsense out of? It's perfectly okay to go zero carb if you want to. Tarlach does it and I defy anyone to tell me Tarlach isn't getting all his nutrients. What hogwash.
                  Hey, she's just saying what Mark has said...
                  .`.><((((> .`.><((((>.`.><((((>.`.><(( ((>
                  ><((((> .`.><((((>.`.><((((>.`.><(( ((>

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                  • #10
                    Originally posted by Griff View Post
                    Excuse me? Where are you pulling this nonsense out of? It's perfectly okay to go zero carb if you want to. Tarlach does it and I defy anyone to tell me Tarlach isn't getting all his nutrients. What hogwash.
                    Exactly. Tarlach and Steffansson. http://en.wikipedia.org/wiki/Vilhjal..._meat_and_fish

                    I have been in heavy ketosis for at least 6 weeks, and medium ketosis for months already, and I have more energy than I've had in years. Last week most of my team at work was sick as well as one of my daughters who was living at home, and I continue to carry on in perfect health.

                    It's hard to understand how long term ketosis might be ideal for diabetics, and not ideal for those of us with severe insulin resistance. Shrug.

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                    • #11
                      Originally posted by omajoe View Post
                      @Sharonll - I guess I was trying to go by Mark's advice on his Carbohydrate curve.



                      It just seems to me that ultra-low carb will leave you missing something. I've done it for a few days and had no energy to work out. Keeping my carbs between 50-100 on most days with the occasional sub 50 day keeps me losing weight and gives me the energy I need.
                      It's weird, I figured I'd be beat while working out because of my total lack of muscle glycogen, but hey, I did a crazy weight lifting complex yesterday after a week+ of under 50g of carbs a day and I felt crazy energized... I'm also noticing that it takes me less time to recover from heavy lifting days than it used to when I was in college lifting huge amounts of weight and feeding the guns with boneless "chicken" wings and beer.

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                      • #12
                        I just posted a new thread about micronutrients (vitamins and minerals) and how you can consume adequate amounts without vegetables and fruit: http://www.marksdailyapple.com/forum...659#post110659

                        Comment


                        • #13
                          Originally posted by Feanor78 View Post
                          Hey everyone, I'm coming along well with this new way of eating, and I've established a pretty regular routine - I usually have the following (or something very like it) every day:

                          4 eggs, 2tbsp butter or coconut oil
                          Maybe sauteed spinach

                          Large salad with about 1lb of chicken, 1/4 cup shredded sharp cheddar, homemade salad dressing (olive oil, red wine vinegar, and shallot salt)

                          Small spring salad,
                          Baby bok choy or some other leafy green sauteed in coconut oil/bacon fat
                          3 chicken thighs
                          OR
                          3 or 4 pork chops

                          Incidental bacon

                          Occasionally (once every 3 days or so) I'll have a half cup of greek yogurt with frozen blueberries and a teaspoon of honey as a dessert, but I think this is something I'm going to make a once a week/less thing.

                          I work from 10-8 so I frequently skip the big salad in the middle of the day/do unintentional intermittent fasting haha...

                          For a somewhat active 25 year old male (I lift weights 3x a week, try to do sprinting/complexes 2x a week) who is 6'3", 330lbs and trying to lose weight, does this seem like a decent menu? Any glaring sins of omission or comission? Thanks for any suggestions!
                          hey guys new here, but seems a couple things stand out .

                          seems like hes maybe eatting 3 meals a day. the last 2 meals he stacks up on alot of protein all at once, 2nd meal 1lb of chicken then 3 rd meal 3 pork chops, seems like the amount of protein in a day seems alright just the timing of it. He should be spreading it out more. probably the times of day your eatting these meals would help a little.

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                          • #14
                            I would only say, are you hungry when eating these or is it more of a schedule or because you feel you're "supposed to" if you're hungry, I mean, honestly hungry then it's fine if not you could eat less. I'm not sure, nor does it really matter, how many calories you're consuming but eating less > eating more when trying to lose weight. I wouldn't worry about timing either, I do just fine eating once or twice a day and though it tends to be later in the day sometimes I eat a little earlier and it's fine. I'm learning that your body will sort it out and unless you're training for very specific goals (weight loss not being one of them, I'm talking "I need to be 145 for wrestling") then food timing isn't all that critical. I know some would disagree but I believe when trying to lose weight just focus on eating primal as much as you can, cut out fruits and starches (though berries I think are okay, and if they help keep your sanity then so be it) and you should be fine. You seem to eat enough protein, if anything up the fats and cut down your carbs even further. I think Mark was trying to be "friendly" when designing the "carb chart" so as to not scare off newcomers. I have to admit I thought it impossible to be under 50 carbs and minus a few slip ups I've been around 20-40 most days just through leafy green consumption.
                            I used to seriously post here, now I prefer to troll.

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