Yesterday's Breakdown

[Todd Crawford]

So I started logging my food at FitDay - I was really surprised, I actually thought I was eating a lot more than that. My concern is that I may not be eating enough. My goal is more lean muscle, less fat. So yesterday, I consumed 1800 calories. My breakdown is as follows:

Protien 42% - 180 grams
Fat 39% - 77 grams
Carbs 19% - 88.5 grams

My carbs are all coming from fruit and veggies, no processed sugar.

I'm 5'7", 170#. I don't care of I lose any weight, and so far, I have not lost any. I'm just focus on redistributing what I have. I'm new to all of this, so any advice is greatly appreciated. Thanks in advance.

[Darryl Shaw]

Reduce your protein intake a little and increase calories by eating more carbs.

[Katherine Derbyshire]

How active are you? I eat more than that, and weigh 40# less, but I'm pretty active.

Katherine

[Todd Crawford]

Desk job (for the most part) 40 hours a week.... I have class 2 nights a week, Crossfit 3-4 times a week and usually add either some stength training or running on those nights as well. I'm pretty active on the weekend. Not sure how that ranks in level of activity when compared to others.

[Josh Paschedag]

Originally Posted by Darryl Shaw

Reduce your protein intake a little and increase calories by eating more carbs.

He is trying to gain lean muscle mass. 1g protein / pound of body weight is the standard recommendation here. 88g of carbs per day through fruit and vegetables is plenty.

IMO, you likely aren't eating enough calories to support growth. You have a little room here to increase your fat intake. I'd try that to up your kcals and hopefully support some growth with your strength training.

[Christie Warner]

Originally Posted by Josh Paschedag

He is trying to gain lean muscle mass. 1g protein / pound of body weight is the standard recommendation here. 88g of carbs per day through fruit and vegetables is plenty.

IMO, you likely aren't eating enough calories to support growth. You have a little room here to increase your fat intake. I'd try that to up your kcals and hopefully support some growth with your strength training.

What he said times 1000. The protein looks great! I'd also encourage you to increase your fat intake a bit and at least get up to 2000 calories a day and more if possible. Fat is the body's natural fuel source. In order for muscle growth without much fat gain, you need to eat way more than you are and make sure that you are regulating your insulin/keeping it low. It may also benefit you to get your resting metabolic rate measured, which will help you in knowing a good caloric range for you per day. Or... just training for your performance CAN often be an effective determinate for your caloric intake -- eating the amount of calories that make you feel energetic and also lead to an increase in your strength and your times.

This is a great article to use as a guideline, as well as this. Both WFS. :-) Good luck!

[Chris Mason]

How old are you?

What is the heaviest you have ever been?

Are you sure you recorded your foods correctly (portions etc.)?

[Todd Crawford]

Thanks for the info everyone -

I'm 33, well I'll be 34 on Monday. I was 190 (+/-) about 10 years ago. I lost down to 180 and stayed there until about 2 years ago. For the past 2 years I've been between 170 and 175 without really doing much in the way of diet or exercise.

I'm pretty sure I recorded my food correctly. I've been measuring everything to try to get an accurate idea of portion sizes. I've never really tracked my food before, so there is a chance that I've made some mistakes, but I've tried to be accurate.



Breakdown from yesterday: Calories were up to 2350

Protien 36% 201 g
Fat 47% 125 g
Carbs 18% 91 g



Thanks again.

[Darryl Shaw]

Originally Posted by Josh Paschedag

He is trying to gain lean muscle mass. 1g protein / pound of body weight is the standard recommendation here. 88g of carbs per day through fruit and vegetables is plenty.

The standard recommendations here are wrong.

Nutrition and Athletic Performance. (wfs)

[Wayne Riddle]

Originally Posted by Darryl Shaw

The standard recommendations here are wrong.

"Wrong" in this case is a relative term, "wrong" according to whom? One could cite sources saying the recommendations are right, another could cite sources saying they are wrong. Both could all sorts of studies and research papers to support their position.