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Message |
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 5306
Registered: 03-2008
| | Posted on Friday, February 10, 2012 - 08:57 pm: | 
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I have decided to try to communicate to my fellow TB's that I try to eat right, as well as exercise right. I try to limit my sodium to less than 1,500 mg and my saturated fat to less than 20 grams, while eating six meals daily. Let me preface this by saying that if you have problems with too much protein, this is not for you. I will tell you that what I am about to show you will help you gain weight unless you are extremely active, as I am. This is a typical day's meals for me. I will tell you that typically, my breakfast is the same every morning. Yes, I know it's boring, but I like it. I also have pretty much the same snack post workout, although I will have to make a change in that regard soon as my granola place closed. Okay, here goes:
Breakfast:
tsp sugar
1/4 oz. dried tart cherries
2 turkey sausage
cinnamon
ground flaxseed
2 cups Quaker Oats
606 calories, 24 grams protein, 16 grams fat, 94 grams carbohydrates, 13 grams fiber, 285 mg sodium, 4 grams sat fat, 40 mg cholesterol.
Snack #1
Fage 0% Fat Yogurt, Cranberry Granola, Naked Protein Smoothie (240 ml)
570 calories, 35 grams protein, 12 grams fat, 85 grams carbohydrate, 5 grams fiber, 180 mg sodium, 3 grams sat fat, 10 mg cholesterol.
Lunch
Chicken Breast meat 86 grams, Almond butter, Naked Protein Smoothie (210 ml), Terra Sweets and Beets (2 servings)
835 calories, 48 grams protein, 41 grams fat, 70 grams carbohydrates, 10 grams fiber, 198 mg sodium, 3 grams sat fat, 82 mg cholesterol.
Snack #2 During or after workout
Banana (120 grams), cocoa, unsweetened, dried cherries, granola, whey protein (1.5 servings)
649 calories, 44 grams protein, 11 grams fat, 102 grams carbohydrates, 9 grams fiber, 139 mg sodium, sat fat 2 grams, cholesterol 23 mg.
Dinner
Sirloin steak 122 grams, boiled potatoes 1.5 cups, swiss chard, low sodium sour cream.
508 calories, 47 grams protein, 10 grams fat, carbohydrates 56 grams, Fiber 8 grams, sodium 424 mg, sat fat 5, cholesterol 91 mg.
Usually, I will eat a small snack before bed, most likely an apple. If I need good fats, I might include some almond butter. If I need some protein, I would probably eat some 0% fat yogurt. In any case, it is usually the smallest meal of the day. Always make sure you have enough carbohydrates before your workout. Having problems with low blood sugar is dangerous.
So far, my totals for the day are as follows:
Calories 3,168
Protein 198 grams
Fats 90 grams
Carbohydrates 407 grams
Fiber 45 grams
Sodium 1226 mg
Saturated Fat 17 grams
Cholesterol 246 mg
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CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 5319
Registered: 03-2008
| | Posted on Wednesday, February 15, 2012 - 07:23 pm: |
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Totals for the day above were as follows:
Calories: 3,290
Protein: 198 grams
Fat: 91 grams
Carbohydrates: 440 grams
Fiber: 51 grams
Sodium: 1228 mg
Saturated Fat: 17 grams
Cholesterol: 245 mg
I checked back on my records and my last snack was an apple that weighed 234 grams. The same day, I burnt 3947 calories.
Today's meals, no breakdown were as follows:
Breakfast: 816 calories, 44 grams protein, 26 grams fat, 115 grams carbohydrates, 30 grams fiber, 625 mg sodium, 5 grams saturated fat, 40 mg cholesterol.
Snack #1: 483 calories, 32 grams protein, 4 grams fat, 81 grams carbohydrates, 1 gram fiber, 164 mg sodium, 1 gram saturated fat, 9 mg cholesterol.
Lunch 622 calories, 33 grams protein, 20 grams fat, 80 grams carbohydrates, 12 grams fiber, 116 mg sodium, 2 grams saturated fat, 82 mg cholesterol.
Snack # 2: 587 calories, 43 grams protein, 6 grams fat, 94 grams carbohydrates, 6 grams fiber, 134 mg sodium, 1 gram saturated fat, 23 mg cholesterol.
Dinner: 616 calories, 40 grams protein, 21 grams fat, 71 grams carbohydrates, 13 grams fiber, 119 mg sodium, 2 grams saturated fat, 54 mg cholesterol.
Totals are as follows:
Calories: 3124
Protein: 192 grams
Fat: 77 grams
Carbohydrates: 441 grams
Fiber: 62 grams
Sodium: 1158 mg
Saturated Fat: 11 grams
Cholesterol: 199 mg
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vince
Member
Username: Saintly1
Post Number: 6
Registered: 03-2012
| | Posted on Thursday, April 05, 2012 - 11:09 pm: |
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Hi, I am impressed, wow you really watch your Diet, I eat well & exercise most days, I limit any Salt & Sugar, not good for me, try to stay away from most Processed foods. |
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 5411
Registered: 03-2008
| | Posted on Friday, April 06, 2012 - 06:26 am: |
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Thank you vince. I have adopted a new strategy to add to my regimen--try to get most of my carbs out of the way earlier in the day.
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