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Nutrition Diet, supplements, weightloss, health & longevity

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Old 01-06-2008, 11:36 AM   #1
Michael Noe
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Join Date: Dec 2007
Location: Ft. Meade  Maryland
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Question FitDay Advice

Hi everyone,


I just started a FitDay account and decided to enter the data for a typical day of eating for me. I was surprised at how high the fat is and how low the Calories are. Any advice?

I am 23 years old 6,0" 225lbs. Im in the Army...but i have a desk job.

Let me know if you need any more information in order to provide better advice.


Calories Eaten Today
Total: 1403

grams cals %total

Fat: 76 680 50%
Sat: 11 100 7%
Poly: 33 294 22%
Mono: 8 75 6%
Carbs: 87 260 19%
Fiber: 22 0 0%
Protein: 102 409 30%
Alcohol: 0 0 0%

Today's Foods
Food Name Cals Fat Carb Prot
Banana, raw 109 1 28 1
Strawberries, raw 43 1 10 1
Walnuts 432 43 9 10
Apple, raw 74 0 19 0
Tuna, canned, water pack 194 1 0 43
Baby Romaine Salad (organic) 4 0 1 0
Olive Oil & Vinegar Dressing
(Newman's Own) 150 16 1 0
Carrots, raw 24 0 6 1
Large, Grade A, Brown Eggs
(Organic) 140 8 0 12
Beef, round, top round,
separable lean and fat, trimmed 167 5 0 29
Pepper, sweet, red, raw 20 0 5 1
Mushrooms, raw 9 0 1 1
Broccoli, frozen, chopped, cooked,
boiled, drained, without salt 39 0 7 4


Totals 1403 76 87 102
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Old 01-06-2008, 12:01 PM   #2
Jay Cohen
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Join Date: Feb 2006
Location: Sharpsville  PA
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Re: FitDay Advice

[QUOTE=Michael Noe;237100]Hi everyone,
I was surprised at how high the fat is and how low the Calories are. Any advice? I am 23 years old 6,0" 225lbs. Im in the Army...but i have a desk job.
Let me know if you need any more information in order to provide better advice.
Calories Eaten Today
Total: 1403

grams cals %total

Fat: 76 680 50%
Carbs: 87 260 19%
Fiber: 22 0 0%
Protein: 102 409 30%

Michael, what advice are you looking for, as we do not know your goals and objectives, though big kudos for logging food into Fitday.

I'm liking the 50/19/30 split, but then I follow a higher fat, lower carb intake then most on these boards. 1400 Cals, MIGHT be ok for awhile to drop some weight, but you'll also lose muscle.........

Figure out what foods you can eat, easily, come up with a calorie intake that will provide, weight lose, weight maintain, weight gain and use that along with your CF performance numbers, or how you clothes fit.......

Good luck, welcome aboard.

BTW, about 1600 cals is maintenance for me, over 1800 is weight gain, under 1400 weight lose. I use all three depending on what phase of training I'm in.
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Old 01-06-2008, 12:54 PM   #3
Michael Noe
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Join Date: Dec 2007
Location: Ft. Meade  Maryland
Posts: 6
Re: FitDay Advice

Jay,

Thank you for responding to my post. My goal is to attain better fitness through mastering CrossFit WODs and eating clean. I figure a lower body fat% and a lean appearance will come with lower WOD times and a clean diet.

I have very little knowledge about how much/what % of carbs/protien/fat I should be taking in. I feel like im eating healthy and I figure the CF forum will be able to provide advice/info if im way off track for a healthy diet.
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Old 01-06-2008, 02:07 PM   #4
Jay Cohen
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Re: FitDay Advice

Michael;
You've found the Mother Lode for a fitness program that works and more nutrional advice that you'll ever need.
Biggest thing is defined attainable goals, both short and long term. Most want to lose fat, gain muscle, though some on the boards are hard gainers, can't put on weight(I wish I had that issue).

Truth be told, you can CF your butt off for hours per week, but if you don't dial in your eating, you'll never achieve overall fitness.

There are so many different threads, that I suggest you just brew big pots of coffee and spend time reading through the nutrition threads(including the archives), make notes, then decide what's going to work for you.

It might be as simple as do the WOD or scaled version, eat between 1500-1700 calories, with a split of 40/30/30 and that split will be made of as few processed foods as possible. Fat is your friend as is Protein, if eating Carbs, go for veggies over fruit, consider white flour/sugar/corn /soy oil as death, read some of the books out on zone / paleo / check out the PM boards and post on these boards.
A few months from now, it will seem pretty cut and dry.

Just don't over think it.

Chow On.
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