- August 11, 2012 at 8:31 am #88627
I wanted to post what my nutrition looks like on a normal day and get some feedback on it. Here’s a table with all the info.
RDA RDA %
Vitamin A 1165.6 mcg 900 130% Magnesium 414.64 mg 400 104%
Vitamin A 11681.5 IU — — Manganese 4.68 mg 2.3 203%
Vitamin B6 3.44 mg 1.3 264% Niacin 13.14 mg 16 82%
Vitamin B12 2.5 mcg 2.4 103% Pant. Acid 10.1 mg 5 202%
Vitamin C 502.34 mg 90 558% Phosphorous 1385.24 mg 700 198%
Vitamin D 2.41 mcg 5 48% Potassium 5926.12 mg 4700 126%
Vitamin D 96.22 IU — — Riboflavin 2.57 mg 1.3 198%
Vitamin E 16.41 mg 15 109% Selenium 79.4 mcg 55 144%
Vitamin E 24.49 IU — — Sodium 5039.17 mg 1500 336%
Calcium 844.79 mg 1000 84% Thiamin 1.58 mg 1.2 132%
Cholesterol 852.15 mg — — Water 2146.91 g — —
Copper 1.37 mg 0.9 152% Zinc 8.69 mg 11 79%
Iron 15.18 mg 8 190%
GRAMS CAL % CALS
Fat 91.29 796.4 50.6
Saturated Fat 19.01 167 21
Polyunsaturated Fat 19.85 173.5 21.8
Monounsaturated Fat 44.38 385.4 48.4
Carbohydrates 149.8 549.9 35
Dietary Fiber 61.9
Protein 71.9 223.8 14.2
Alcohol 0 0 0
As you can see I’m up to at least 100% RDA on most nutrients, and the ones I’m not I’m supplementing as the protocol has it laid out. I’m 25, male, 155 lbs, and 5’7″. Is there anything I should shift in the balance of nutrients, caloric breakdown, or should I have a higher calorie diet. What about protien? Let me know what you guys think.August 11, 2012 at 9:43 am #88628
JavizyMemberTopics: 20Replies: 945
Seems pretty good, except for the calories. Do you not feel hungry on 1500? You could try being more liberal with the coconut oil (if you can handle it), olive oil and kefir (if you’ve started it). 50g or so more of fat would take you to the 2000 mark.
Where do you get your 70g of protein and 150g of carbs? They’re pretty decent amounts if you can hit them daily. 60g of fibre seems slightly high, but it depends entirely on how you feel. Bloating, gas, constipation etc might be signs to ease up on it. Otherwise, if you feel good and you’re meeting all your nutrient RDAs, keep up the good work.August 11, 2012 at 10:16 am #88631
Thinking about it, I probably have around 5 tbsp of olive oil a day drizzled on my steamed veggies. That comes out to around 600 calories (wow) and 66g of fat. I might be a little over but I don’t have avacado every day so it balances out. I forgot to add in that I have 3 heaping tsp of miracle fiber a day so I’m actually at 77g of fiber. The gas has been kind of bad so maybe I should get some zypan or cut out one of the most high fiber foods occasionally? Here’s the food sources I got the numbers from, it was what I ate yesterday. I’m going to keep a food log on fit day to keep track of where I’m at nutritionally.
Rutabaga, cooked, fat added
Broccoli, cooked, from frozen
Cauliflower, cooked, from frozen
Egg omelet or scrambled egg
Brussels sprouts, cooked, from froz
Onions, pearl, cooked, from frozen
Beans, string, green, cooked
Squash, summer, zucchiniAugust 11, 2012 at 11:47 am #88635
rasterParticipantTopics: 104Replies: 6821
Its very important to get plenty of protein on the diet.
-rasterAugust 11, 2012 at 1:11 pm #88638
How much do you reccommend?August 11, 2012 at 7:03 pm #88642
JennieKMemberTopics: 2Replies: 3
I’m 122 lbs 5’7″ female and I eat between 1500 and 2000 calories. I aim for around 100g protein daily. I think you could stand to increase your calories & protein.August 11, 2012 at 11:33 pm #88643
headshotMemberTopics: 0Replies: 2
How are we supposed to get 100 grams of protein a day if the protocol says to eat meat only a couple times a week? I mean an average egg has 8 grams..August 12, 2012 at 6:44 am #88657
JavizyMemberTopics: 20Replies: 945
I’ve been adding some gelatine powder to hot drinks. If you moisten it with some cold water first, it blends in well and is flavourless. It’s important to dissolve the grains so they’re readily absorbed, otherwise bacteria can feed on them. Bone broths would have lots of added nutrients along with the gelatine if powder sounds bad. I probably get an extra 20g of protein/day from this. Greak Lakes is supposed to be a good brand for those in the US.
Gelatine is high in glycine, which can calm neurons, which might help for people addicted to exicototoxins like aspartame… This might explain a study suggesting it improves (subjective) sleep quality. I’ve heard a theory that it helps balance the amino acids contained in muscle meats, since we would’ve eaten entire animals in the past, rather than nothing but drumsticks and steak.
I think Jennie’s recommendation is pretty good (I aim for 80-ish), but might not be necessary if your carb intake is high enough. The lower it is, the more protein you need to avoid muscle loss. Probably not worth counting the carbs in non-starchy veg here either, since they require some amount of calories to digest and provide very few, which may be consumed by bacteria anyway. The lactate in kefir also requires energy (glucose) to be converted into glucose in the liver.
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