T Nation

Planning my New Diet


#1

hey guys, i've recently decided i want more out lifting and i'm trying to start eating right. planning for low carbs.

only problem is, planning my meals seems painstaking and i'm having trouble finding things that are beneficial and that i like.

is there anything on the internet that you guys know of that maybe i answer questions on what foods i have or like, my goals or restrictions, and then it gives me meal ideas or ideally plans out all of my meals.

i know it's wishful thinking, but there has to be an easier way than balancing nutritional values & calories and doing the math trying to plan out all of my meals.

or if any of you know an easier way to go about this, i'm new to the good nutrition game.

thanks


#2

easy. breakfast= 12 egg whites 1 yolk, 1 serving of plain oatmeal sweetened with sweet n low and cinnomon.

for lunch, tuna fish sandwich on low carb whole wheat bread. celery to snack.

dinner lean meat like chicken breast, a multivitamin, and some brocolli.

drink nothing but water or decaf tea

it'll be low carb, high protein, and moderate fat


#3

^^

That seems like---no calories....what are your stats OP?


#4

12 whites 1 yolk is about 250 calories..plus oatmeal makes breakfast 350 calories.

tuna is 80 calories per serving, the low carb bread is about 90 calories for 2 slices..260 calories there. a whole thing of prepackaged celery is about 80 calories.

dinner chicken breast about 200 calories..broccoli is about 120...320 there

total calories in the day is about 1,100. give it a try for a day see if you like it.


#5

1,100 is no calories man.
lately I've been having 400-600 every one of my 6 meals to hit me around 3100-3600 cals a day and I'm only 140 lbs.


#6

well, its just an outline..i should have mentioned depending on weight and activity and lean muscle and goals it should be tinkered with. if more calories are needed..have more egg whites. more pieces of chicken. more tuna etc.


#7

turns out I was eating twice as much PB as I thought rofl. good thing I weighed it. 3 tsp of my PB seems to be 1 oz instead of 6 tsp, fuckers. So that means more like 4500 cals a day. I'd split it into 6 meals or so


#8

i'm about 5'10" and 205lbs, i'll pass out on 1100 cals a day. and thank you for the example, only thing is that i can't stomach tuna and i'd prefer to eat something other than eggs. i know i know, but every guy has things he doesnt like.

i don't have a problem with the other things mentioned though. i guess what would help me the most is a good site that has a variety of foods i could eat, the amount of protein, fat, carbs, etc, and any other helpful info. i looked for sites but all i could find were sites about "the low-carb food pyramid" with no examples of what i should actually be eating or Atkin's lookalike diets.

anyone have a good place to find what i'm looking for?

ps: incase anyone was wondering, i'd say my bf is around 17-20% being realistic


#9

www.nutritiondata.com is the best site for nutrition facts. type in the food you get all the info plus what its rated as far as how filling it is etc.


#10

I know 95 pound girls that eat more than 1100 cals in a day.

if you're gonna low carb it, I suggest http://lowcarbdiets.about.com/
some great recipes on that site.

You also can't go wrong sticking to the following:

Lean protein sources:
chicken breast, turkey, tuna, lean cuts of beef, whey/casein, salmon, egg whites

Healthy fat sources:
mixed nuts, almonds, mac nuts, extra virgin olive oil, fish oil, natty PB, some cheese, coconut oil, eggs

berries and veggies:
asparagus, broccoli, spinach, peppers, onions, lettuce, raspberries, blueberries, etc

Find your maintenance calories using an online calculator, subtract 500-750, split into 5-7 meals a day of the foods listed above, and adjust as you go.


#11

thanks, that site is great.

one question though, and i should know this, but kCals?
by definition it is 1000 calories, but on the site it said

Daily Energy Expenditure: 4155 kcal ( 17396 kJ)
Additional Calories from Exercise: + 1912.0 kcal ( 8005 kJ)
Allowance for Growth: + 25.0 kcal ( 105 kJ)

Estimated Energy Requirement: 6092.0 kcal ( 25506 kJ)

so it's saying i need 6092 calories a day? or is it literally trying to tell me to eat 609,200 cals? i'm confused, lol


#12

thanks, the examples help. i prefer straight answers as oppose to trying to decipher someone's diet.


#13

6092 calories and 609,200 kcals are the same thing


#14

but it says 6092 kcals. so i eat 6.092 calories? do you see what i'm saying? maybe its a typo by the site.

what i'm really asking is....are they saying i should eat 6092 calories a day, minus whatever to cut fat?


#15

OP check out Berardi's precisionnutrition.com

Resting metabolic rate for a 200 pound man with 5% body fat is 2,399.92 kcal acording to the cunningham equation. This is the minimum needed to maintain physiological function.

1,100 kcal?? Are you kidding me?


#16

1 food Calorie = 1 kCal

I would calculate your maintenance levels based on your lean body mass, unless you want to maintain your fat mass that is =P

You said 205 at 17-20% bf, so figure you'd have about 170 pounds of LBM, so use that for the intake calculators. At 170 lbs lbm, I'd guess your maintenance would be ~3000 cals including activity. Start with 2500 a day for a diet and tweak from there.


#17

ok, it makes sense now. and thanks, i don't want to maintain, i want to lose, so i'll start around there.

other questions, doesn't pay to make a new thread if i have one going here, so...

1) is there any cereal i could eat for breakfast? what about http://www.nutritiondata.com/facts/breakfast-cereals/9136/2 ? or should i stick to yogurt and peanutbutter?

2) as far as drinks go, milk, any type of fruit juice? or should i stick to water and tea?


#18

thanks for the site


#19

[/quote]

other questions, doesn't pay to make a new thread if i have one going here, so...

1) is there any cereal i could eat for breakfast? what about http://www.nutritiondata.com/facts/breakfast-cereals/9136/2 ? or should i stick to yogurt and peanutbutter?

2) as far as drinks go, milk, any type of fruit juice? or should i stick to water and tea?

[/quote]

i would stick to water and decaf tea. stay hydrated on 0 calorie drinks. i would aim for 30g or less of carbs a day for a low carb diet..but since your bigger maybe 50 or less.

the cereal is fine, anything that isnt processed is most likely fine just make sure your not consuming too many carbs. veggies are good, my personal favorites for my low carb diet are broccoli and peas.


#20

Yeap it is hard, and you need to sacrifice the good tasting things in life. No pain no gain is the philosophy to follow.

There are loads of nutrition articles on this website. Try reading a few of them and decide which one correlate to your goals and body type.