Am I getting enough of everything?

[IronSquirrel150]

SO I use fit day.... and I base how much I eat on the totals I get there... but lately... even after eating more than I feel I need to eat to be full.. I'm still pretty low on certain numbers.

Here's my "end of the day" totals from fitday.com.
1687 calories
95 grams of fat (53% of diet)
13 grams of carbs (3% diet)
182 protein (45% carbs)

Seeing as I'm sure someone will ask about what I ate today.. here was my menu:
1-6oz can tuna
1 oz pork rinds
2 large chicken breasts
4 cups lettuce
4 tbs mayo(sub for salad dressing)
1/2 cup shredded cheese
.5 cups red peppers
96 oz water

So that's it... but it was 3 BIG meals! I assume that I won't be having my snack later as I'm going to the movies (and there is NOTHING low carb there) so this is it for the day other than a few more bottles of water.
Am I okay with this few calories, this few carbs and that much protein? I just want to get the best results out of this...(btw-I run and lift weights everyday).

[Sky68lark]

MeganRose,

I think your menu looks good except that you're low on vegetables. Lettuce really doesn't have much nutritional value...could you make that salad from fresh spinach instead? And add something green (beans, brussel sprouts, green peppers) to your dinner. In my opinion you need at least 10 more grams of carbs from veggies, 15 would be better yet, and some more fiber (which will come with the veggies).

I know you're working out hard, so you need lots of protein and fat - I think your ratios look good, just need to up the carbs a bit. And you're taking a good quality multi-vitamin, right?

Sky
Atkins since 8/02
196/144/under 150

[Sky68lark]

Oops - I see from your other post that you are back to induction for a bit...but you still need more veggies - the plan calls for 20 girl, not 13!

Sky

[huskersfan869]

veggies--yes it says 3 cups, but I ate more like 5 cups--nothing healthy really in lettuce--but if that is all you like eat it--but add cucumbers, peppers, green beans, asparagus, sprouts, cauliflower, broccoli, . . . those kinds of veggies are wonderful and if you put them together in a cucumber salad with pieces of all the other ones--you have a great salad that has all the stuff you need in it! Menu looks good otherwise!

[IronSquirrel150]

Alright... I'm gonna change up my salad a bit and throw 1/2 spinach leaves in (gotta go to the grocery store again!)instead of all lettuce... and gonna use some cauliflower to up my carbs a bit. I'm not a big fan of alot of vegetables.. love salad and peppers, but not cucumbers, or much of anything people listed on their posts. GUess I'm just still a kid when it comes to not wanting to eat my vegetables

I see everyone writing "add something green",, but does it really matter if my peppers are red or yellow instead of green? (the green are pretty bland to me).

Oh.. and my question about being low on carbs.... if I'm low, will it slow my weight loss just like eating too many carbs?

I was checking around the net and I found 5 different sites that listed caloric intake stats... and they all said the same thing for my body and my activity. They say I should be taking in 3200 calories to maintain, and 2800 to lose!!!! ARE THEY NUTS? I berily make 2000 everyday... and I can't imagine I would lose any weight at that caloric intake, not to mention I'd probably gain. I have NEVER eaten that many calories on a daily basis... I'm just going to stick to 1600-1800 cals where I feel good.

[huskersfan869]

If you are low it certainly can--becasue you are digesting most of your carbs when on the low side--while they are healthier--you ened the fiber in your system. On the low side your body still may think it is starving and hold on to weight instead of releasing it! your body can also convert protein to glucose--and burn that as fuel. . .

[Rob]

Those online calculators that tell you how many calories you need to maintain are for some non-human species or endurance athletes. Ignore it and use your own judgement. I agree with everyone else that your menu and numbers look fine except add more fibrous vegetables.

[IronSquirrel150]

THanks Rob and everyone else. I really appreciate it. It's funny... I know so much "general" stuff about fitness and nutritiion, but can't seem to actually trust that it's right for me. How ironic.

[joanna]

I agree with Rob...LOL...about the non-human species....that can eat that much....but I usually just call them, tall skinny blondes. LOL...I am only kidding....I have nothing against tall, skinny, blondes..really...I even have some as friends....LOL

I keep my caloric intake between 1200-1600 and it seems to work for me.

[huskersfan869]

My caloric intake on a regular basis falls around 1500. I have been as high as 2200 and as low as 750, but generally speaking I am around 1500--If I had to give a range I would say 1200-1600!