40/40/20 ratio is almost impossible.

[Trix]

So I have decided to start tracking what I eat using the Fitday software, and I must say that it is almost impossible to maintain a ratio of 40/40/20 ...

And today i went grocery shopping and looked at pretty much all the nutrition facts table and of course all of them have way more CARBS then fat or Protein.

So my questions is how do you do it ? What the hell am i suppose to be eating that is low in carbs but has high protein and medium fats ? Ot at least food that is balanced. Right now my intake is like 70/30/10 Carbs/protein/fats

Also can someone recomend a calorie calculator? I have trid a few and many of them give me results from 2000 - 4500 calories intake a day.


Thanx

[tim_mcf]

Eat meat, fruit, and veggies. Try to avoid anything processed (other than whey protein), and it becomes a whole lot easier.

[Trix]

Originally Posted by tim_mcf

Eat meat, fruit, and veggies. Try to avoid anything processed (other than whey protein), and it becomes a whole lot easier.

and i have, i eat veggies and fruit like crazy, meats i been eating chicken, streaks ..

I just find it that for someone like me who does not cook much it is hard as hell to keep a balanced diet.

[skyman]

Remember you need 1gm of protien per lb of Lean body mass. My typical LBM is 150 so I usually try to get 150gms of protien per day and not worry about carbs/fat so much. Lately I have had to up my carbs since I dont' think I have been eating enough.

Typical day:
2/3 cup oatmeal + Apple ( mostly carb )
Protien Shake ( mostly protien )
Lean meat sandwhich on whole wheat tortilla ( equal protien/carb )
1 Cup Low Fat Cottage cheese (mostly protien)
Balanced dinner ( meat + veggies ). ( equal carb/protien meat)

[Firehawk]

Not fruit. Fruit is high in sugar.

Eggs, Chicken, Steaks, most high quality lean meats...

I'm about to try doing more of a moderate fat, high protein, low carb diet. I'm incorporating some turkey sausages into my diet. THis gives more fat with no carbs added in.



Yes it's very hard to eat clean. Don't let anyone fool ya.

[Trix]

Originally Posted by Firehawk

Not fruit. Fruit is high in sugar.

Eggs, Chicken, Steaks, most high quality lean meats...

I'm about to try doing more of a moderate fat, high protein, low carb diet. I'm incorporating some turkey sausages into my diet. THis gives more fat with no carbs added in.



Yes it's very hard to eat clean. Don't let anyone fool ya.

Thanx guys, i tell you this is more frustrating then anything else.

[cursor]

I posted reference one some time back Trix, but can't seem to locate it. I'll dig further, then update you.

When you say "40/40/20", you must mean 40% protein, 40% carbohydrate, and 20% fat. That really shouldn't be too much of a problem. If, for example, you were going to target 2000 calories (spread across six meals), a resistance training day might look like this:

meal 1 – 6-meal plan
meal 1 – w o r k o u t . d a y . n u t r i t i o n

meal 1 – 33p - 58c - 5f = 416 calories
meal 1 – nnnnnnnnnnnnnnnnnnnnnnnn
meal 1 – |||||||||[__w o r k o u t__]|||||||||
meal 2 – 33p - 58c - 5f = 416 calories
meal 2 – nnnnnnnnnnnnnnnnnnnnnnnn
meal 3 – 33p - 33c - 7f = 333 calories
meal 3 – nnnnnnnnnnnnnnnnnn
meal 4 – 33p - 33c - 7f = 333 calories
meal 4 – nnnnnnnnnnnnnnnnnn
meal 5 – 33p - 8c - 9f = 250 calories
meal 5 – nnnnnnnnnnnn
meal 6 – 33p - 8c - 9f = 250 calories
meal 6 – nnnnnnnnnnnn

___________________________________
Total :: 200p - 200c - 44f = 2000 calories
¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯

[Trix]

Originally Posted by cursor

I posted reference one some time back Trix, but can't seem to locate it. I'll dig further, then update you.

When you say "40/40/20", you must mean 40% protein, 40% carbohydrate, and 20% fat. That really shouldn't be too much of a problem. If, for example, you were going to target 2000 calories (spread across six meals), a resistance training day might look like this:

meal 1 – 6-meal plan
meal 1 – w o r k o u t . d a y . n u t r i t i o n

meal 1 – 33p - 58c - 5f = 416 calories
meal 1 – nnnnnnnnnnnnnnnnnnnnnnnn
meal 1 – |||||||||[__w o r k o u t__]|||||||||
meal 2 – 33p - 58c - 5f = 416 calories
meal 2 – nnnnnnnnnnnnnnnnnnnnnnnn
meal 3 – 33p - 33c - 7f = 333 calories
meal 3 – nnnnnnnnnnnnnnnnnn
meal 4 – 33p - 33c - 7f = 333 calories
meal 4 – nnnnnnnnnnnnnnnnnn
meal 5 – 33p - 8c - 9f = 250 calories
meal 5 – nnnnnnnnnnnn
meal 6 – 33p - 8c - 9f = 250 calories
meal 6 – nnnnnnnnnnnn

___________________________________
Total :: 200p - 200c - 44f = 2000 calories
¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯

Yes that is the the correct 40/40/20 i am trying to balance here. It is not so much it is not possible as i am sure it is, i am just having a hard time finding the right foods to create that balance.

[cursor]

Here is a thread that includes a 2000-calorie meal plan that might offer some ideas. It's based on 33% protein, 42% carbohydrate, and 25% fat split, but it's not far from your target ratio.

[Trix]

Thank you, will definately look it over. Also i was looking for calorie intake calculator i could use to see how many calories a day I should be intaking. I tried a few and they varied from site to site.

[cursor]

Originally Posted by cursor

I posted reference one some time back Trix, but can't seem to locate it. I'll dig further, then update you.

OK, I found it. Read all the way through this thread. It both includes an easy-to-use BMR/calorie calculator that I built (Microsoft Excel spreadsheet), and explains a few fine points to consider. You can peek at what it looks like here.

[threenorns]

they will vary from site to site. go by grams, not calories - it's easier.

my split is close to 40/40/20 - http://www.fitday.com/WebFit/PublicJ...ner=threenorns

(ignore the weekend - that was pretty bad).

protein, i'm heavy on fish - tuna, salmon, shrimp, herring; i also eat red meat (beef, mostly, but sometimes lamb, deer, or moose); chicken and turkey; eggs; cheese and dairy. every serving of tuna goes with a big bowl of lettuce (you don't have to include lettuce and other green salads - just the cheese, olives, oils/dressing, etc).

i generally avoid starches except around my workouts and then it's corn or rice - wheat makes me bloat like crazy.

[Trix]

Originally Posted by cursor

OK, I found it. Read all the way through this thread. It both includes an easy-to-use BMR/calorie calculator that I built (Microsoft Excel spreadsheet), and explains a few fine points to consider. You can peek at what it looks like here.

I actually had already downloaded that one last night and was meaning to ask you about it. My only comfusion was on the activity level. I am doing Max-Ot workout M-F, i play hockey tuesday nights and soccer thrusday nights. The days that i donnot have sports i do HIIT cardio ( 20 mins )

Would that rate me as moderate or very active ?

[cursor]

Originally Posted by Trix

Would that rate me as moderate or very active ?

Very active.

[Cort]

Lean meat tends to be high in protein and low in fat. It's easier if you're willing to do basic cooking once in a while. It isn't that hard to bake or grill some chicken, turkey, or beef if you have access to an oven or grill.