Didnt want to hijack anyone else thread. Just looking for some input as far as my daily food intake and things Im doing right or wrong, as Im fairly new to the whole heathly eating thing. Heres the average daily meals for me. Thanks so much for your thoughts folks! Cheers! Currently Im just trying to slowly cut down on body fat (about 14-15%...like to get to 12%) and running 3 days a week, HIIcardio another 2 days...light weights a few days a week but going through elbow tendonitis so not much at the moment unfortunately...

 

Breakfast:

1 black coffee or green tea

2 eggs (I love the yolks too much to cut them out)

1c unsweetend almond milk / 1/4c oatmeal / random fruit in a shake

 

Lunch: salad

1 bonless skinless roasted chicken breast

2c spinich

1 avocado

 

Supper:

1 Salmon fillet

1c whole grain basmati rice or quinoa or roasted sweet potato

1c steamed/ boiled broccolli or asparagus

 

Snacks throughout day:

1c plain greek yogurt w fresh fruit

1/4c unsalted almonds

1 orange, banana, or apple

peanut butter on unsalted crackers (about10 crackers)

 

 

Generally its about 2000cal, my mid cal intake is about 2500, min is 1800 cal. I might sub in a high carb lunch of pasta on 1 or 2 run/cardio days. Also I will have one cheat meal a week.

 

Thanks to all for your positive input!

Didnt want to hijack anyone else thread. Just looking for some input as far as my daily food intake and things Im doing right or wrong, as Im fairly new to the whole heathly eating thing. Heres the average daily meals for me. Thanks so much for your thoughts folks! Cheers! Currently Im just trying to slowly cut down on body fat (about 14-15%...like to get to 12%) and running 3 days a week, HIIcardio another 2 days...light weights a few days a week but going through elbow tendonitis so not much at the moment unfortunately...

 

Breakfast:

1 black coffee or green tea

2 eggs (I love the yolks too much to cut them out)

1c unsweetend almond milk / 1/4c oatmeal / random fruit in a shake

 

Lunch: salad

1 bonless skinless roasted chicken breast

2c spinich

1 avocado

 

Supper:

1 Salmon fillet

1c whole grain basmati rice or quinoa or roasted sweet potato

1c steamed/ boiled broccolli or asparagus

 

Snacks throughout day:

1c plain greek yogurt w fresh fruit

1/4c unsalted almonds

1 orange, banana, or apple

peanut butter on unsalted crackers (about10 crackers)

 

 

Generally its about 2000cal, my mid cal intake is about 2500, min is 1800 cal. I might sub in a high carb lunch of pasta on 1 or 2 run/cardio days. Also I will have one cheat meal a week.

 

Thanks to all for your positive input!

Didnt want to hijack anyone else thread. Just looking for some input as far as my daily food intake and things Im doing right or wrong, as Im fairly new to the whole heathly eating thing. Heres the average daily meals for me. Thanks so much for your thoughts folks! Cheers! Currently Im just trying to slowly cut down on body fat (about 14-15%...like to get to 12%) and running 3 days a week, HIIcardio another 2 days...light weights a few days a week but going through elbow tendonitis so not much at the moment unfortunately...

 

Breakfast:

1 black coffee or green tea

2 eggs (I love the yolks too much to cut them out)

1c unsweetend almond milk / 1/4c oatmeal / random fruit in a shake

 

Lunch: salad

1 bonless skinless roasted chicken breast

2c spinich

1 avocado

 

Supper:

1 Salmon fillet

1c whole grain basmati rice or quinoa or roasted sweet potato

1c steamed/ boiled broccolli or asparagus

 

Snacks throughout day:

1c plain greek yogurt w fresh fruit

1/4c unsalted almonds

1 orange, banana, or apple

peanut butter on unsalted crackers (about10 crackers)

 

 

Generally its about 2000cal, my mid cal intake is about 2500, min is 1800 cal. I might sub in a high carb lunch of pasta on 1 or 2 run/cardio days. Also I will have one cheat meal a week.

 

Thanks to all for your positive input!

Matt,

 

Looks good. You may want to eat more eggs. I eat 7 whole eggs everyday. Eggs keep you full longer and the yolk is full of important fats and micronutrients - don't worry about cholesterol.

 

@Jordan - As for calories, ALL foods count towards total calorie consumption so fruits and vegetables do count. They both contain fibrous carbs and fruit also contains fructose. You need to account for these calories, no matter how low they may be, when tracking your macros :-)

 

 

John

Hmm, what are dense calories? A calorie is a calorie. If your caloric maintenance is 2000 calories, and you eat 20 bananas, which is lets say 2500 calories, you will gain fat.

 

I would most definitely count fruits. Vegetables, I wouldnt count. Fibers are technically carbs but they provide no energy.

 

Kostas

Well like I said, an apple does not contain fats nor protein, thus you can not gain muscle nor fat. And 20 bananas is not exactly a common consumption. I base my opinion on what a lot of people actually do, some of them daily.

 

Now, why would you count fruits and not vegetables ? Becaue fiber is not the all that is in vegetables, just like sugar is not all that is in fruits.

 

Also, it is very interesting how John counts all, I count none and you count one of them.

So you re saying that if I have no fat in my diet, and its only protein+carbs, I will never gain any fat tissue?

 

Well carbs can and are stored as fat, so I still maintain that fruits should definitely be counted. A banana is 120 calories and those calories are 100% usable in the form of simple carbs (sugars).

 

Vegetables on the other hand have no calories so I dont see why we should count them. Some even say that vegetables have negative calories meaning that it takes more of your body to digest them than the energy they actually offer!

"So you re saying that if I have no fat in my diet, and its only protein+carbs, I will never gain any fat tissue?"
Ok look. Do NOT try to put words in my mouth, I did not say that nor did I imply it. We both know the answer to your question and we both know I did not say what you just wrote.

 

If it is this you are refeering to, I am talking about AN APPLE, not your entire diet:
"an apple does not contain fats nor protein, thus you can not gain muscle nor fat. "

 

Also, vegetables do not have ANY calories ? Potatos are vegetables and they have a good amount of calories. In fact, most vegetables have calories, some less than others, neverheless they are still there.

 

This is getting out of hand and away from the topic that we are helping the thread maker with. So let us agree to disagree.

haha I m not trying to fight here, I just find this very interesting to be honest!

 

I think potatoes are technically a tuber not a vegetable, although botanically you could say they are vegetables.

 

I m waiting for John's opinion on this!

Thanks for your replies folks.

 

Like everything seems to be in health and fitness...you ask 5 people you get 5 varying answers.. lol

 

I personally count everything. I havent calculated my macros yet...although I dont doubt it is important, but for now, Im just starting with slowly jumping into this meal plan thing..I lived with a guy who went nuts with tables, scales, portion size measuring every g, writing everything down...spent half his day at it.....it was annoying as F to live with him(dirty roomate too...lol). Ill do this for a while then maybe start the macro thing in a few months...I dont want to become obsessed about it...thats not healthy either IMO.

 

As far as results so far...been doing this for about a month...down about 10lbs...and id guess 1.5-2% in BF%(guess...dont have a caliper).

Im still trying to come back from my elbow injury which is driving me crazy, and not getting very far, so while Im doing that I may as well try to cut while I can, best time to do it...then once I feel good enough to hit the gym Ill up my healthy calories, protein, and healthy fats(basically more of above..with a bit more carbs from potatoes and the odd pasta) and try to pack on the muscle size Ive lost.

Well...out of curiosity...just weighted myself again. Flat lined at 172...guess ive been doing it for a month and a half(time flies when you hate what you eat). Lost 10lbs in the first month...last two weeks...not a lb...ugh