TS_eXpeed

Today was the first day that I tracked every single thing I ate/drank, etc, and took note of all fat, calories, and proteins that I was eating.

First off, my goals are muscle building. Currently I'm 6' 3"...possibly even 6' 4". Not sure anymore. ~205-210lbs. I have a pretty wide frame so I hold the weight well and am considered fairly slim. To my surprise, my fat and caloric intake was lower (and more difficult to reach) than I thought, relative to protein. I know calories are important, but not as sure about fat. And if they are, where I should get them from.

I started working out beginning to middle of October a few months ago. Workouts were pretty good, and I did change my eating habits, but not drastically. Was hardly in the gym between Thanksgiving and Christmas because I was away at family most of the time and they didn't have my gym anywhere nearby. My new years resolution was to vamp my diet, and despite reading both threads on here, as well as other articles online, etc, I'm not 100% if what I'm doing is a good regimen. Overall, I figured I drank in the neighborhood of about a gallon of water today, too. I didn't record every time I drank water.


I'm not Hitler when it comes to my diet schedule, so times and exact contents vary each day, but this is what I ate today, and a good picture of what I've started eating regularly:


8:30am:
2 C Water
NO Supplement

9am-10:00:
Anaerobic Workout

11am:
Protein Shake (2 C Milk, scoop protein powder)
1/4 C whole almonds

12:30pm:
1 medium banana
2 C Water

1pm:
Homemade tuna salad sandwich on whole grain bread
Protein Shake
2 C Water

3:30pm:
1 Large Orange
1 C cottage cheese
2 C Water
Small chai latte (Kuerig FTW)

5:30pm:
2 C Fiber cereal
1.5 C Skim Milk

8pm:
Small homemade pizza (6-8”, roast beef, provolone, red onion, and horseradish)
4 C Water

10pm:
Aerobic Workout

11pm:
12oz seasoned chicken breast
2 C Water



Totals for the day:
Fat – 94.3g
Calories - 3000
Protein – 266g

Nutritional info for the products that didn't have a direct label, I got from www.nutritiondata.com.

Today was an off day for me in terms of work and such, so I was able to do this spread out times fairly easy. I need to know what other foods are out there that can help me in the calorie and fat department. Only reason they got up to the level they did today was because of that 8pm entry . Other wise, fat would've been down probably 30-40g and calories down by about 600. I don't like that fact. I honestly felt like I was really eating a lot (GOOD foods too) and I still had trouble getting to my goal of at least 3000 calories. It's going to be even harder days that I work, have school, or both.

Any suggestions for foods that are higher in the calorie dept while still being "good" for my goals in mind?

GIBSON6594

peanut butter

DeathMetal

iTrader: (2)

Flax Seed Oil >>>> *.*

stogie1020

All natural

Almonds

Avocado

Eggs (not super high calorie, but good fat nonetheless)

Carrot Cake ( What? It's good and it's fat. That makes good fat, right?)

TS_eXpeed

ZOMG!!! Carrot Cake!!!

stogie1020

I should write a book.

RMATIC09

Peanut butter, almond butter (better choice), avocado , almonds, walnuts, cashews, olive oil.....

I eat a TON of healthy fat. Most of my calories come from protein + fat.

TS_eXpeed

Really?
I LOVE cashews, but I always heard they were the worst for you (nut wise). That they didn't have much "good" fat.

Whiskers

Yep....Carrot cake...fully agree..

RMATIC09

raw cashews are fine.


http://www.organiccashewnuts.com/cashewbenefits.htm

subinf

I've pretty much switched entirely to almond butter. Tastes much better. Only use olive oil (except for stir fry - coconut oil - whatever), and avocados. I get my bad calories from beer and wine.

RMATIC09

Almond butter ftw