Daily Intake/What to Eat

[macher]

Hello I'm new to fitness and have been working out on an erg consistently. I'm 47 years old and weigh 163 pounds, 5'10". It's time to get fit and stay fit.

I basically want to maintain weight. I do have some fat that I want to shed but that's coming working out with the erg. concern is daily nutrition and intakes.

First question... how to I determine daily intake?

Second... where can I find the right foods to eat in correlation to daily intakes?

I cut out ALOT of saturated fats and replaced bread intakes with whole wheat bread.

This is what I've been eating daily. issues are I'm hungry through out the day and daily intake.

1st thing in morning about 6AM, bowl of shredded wheat( 2 biscuits Post) with whole milk

About 8:30AM, 2 scrambled eggs, small order of potatoes, 2 slice whole wheat toast with jelly, water

About 10:30-11AM, turkey breast or tuna on whole wheat, salad, water

About 1PM, fruit or carrots w/hummus

About 3PM, protein bar or banana

5PM(dinner), chicken, fish or meat, vegetables, carb(potatoe or pasta)

7PM, bowl of Special K

Regards!!

[Boss Man]

Try these changes instead

1st thing in morning about 6AM, bowl of shredded wheat( 2 biscuits Post) with whole milk

(You could change the milk for skimmed or semi-skimmed, if you're concerned about the fat content in milk and you could also add something like chicken, ham, turkey or beef in there for more protein. I'd suggest eggs but you've already got them in the next meal, so you could leave them where they are)

About 8:30AM, 2 scrambled eggs, small order of potatoes, 2 slice whole wheat toast with jelly, water

(I don't think you need a load of high GI starchy carbs in there, so I'd remove the toast and keep the potatos and then if you want more carbs you could add things like carrot sticks, celery sticks, fruit including tomatos and cucumber or vegetables like pineapple )

About 10:30-11AM, turkey breast or tuna on whole wheat, salad, water

(That's fine)

About 1PM, fruit or carrots w/hummus

(I'd Add more protein in there, so things like beef, turkey, ham, chicken, or you could add low fat cheese, but if you do, consider the carb content as well and perhaps remove the carrot content moreso than the fruit and keep the carrot for later.)

About 3PM, protein bar or banana

(Depends on the protein bar. If it's got polyols a.k.a sugar replacers, instead of loads of sugar, no HCFS and no hydrogenates then okay yes, otherwise ditch them and use a better quality brand or sub them for a flesh based protein and add the carrot dropped from earlier to get more carbs.)

5PM(dinner), chicken, fish or meat, vegetables, carb(potatoe or pasta)

(I'd go for the vegetables and if you have one of the other two, keep the portion of it around 25-50% of the carb content, because potato and pasta are high glycaemic, even though a small amount of carb content is sacrificed to a cooking process.)

7PM, bowl of Special K

(Fine)

[macher]

Thanks Boss Man!

first questions concerning your suggestion is....

I posted that first thing in the morning I...

1st thing in morning about 6AM, bowl of shredded wheat( 2 biscuits Post) with whole milk

About 8:30AM, 2 scrambled eggs, small order of potatoes, 2 slice whole wheat toast with jelly, water

I realize that I'm not able to have access to potatoes all the time at around 8:30PM. To make it easier to manage I would like to have the 2 biscuits of shredded wheat/milk and 2 scrambled eggs first thing in the morning. I make scrambled eggs with a little bit of butter. I know you said it's better to have skim or semi-skim milk with shredded wheat if I'm concerned about fat. I'm concerned about fat BUT just want to reduce saturated fat intake to keep cholesterol down. When I eat shredded wheat I don't really drink the milk. I just use the milk to moisten the shredded wheat and whatever milk is left I throw away, but there is some milk in the spoonfuls.

If that's OK what should I have at around 8:30PM?

guess is that 2 scrambled eggs and 2 biscuits of shredded wheat is about 350 calories?

I should say that I work out 3-4 days a week on the erg(rowing machine) for about 20-30 minutes each session. I'm told the erg is a great work out to get you fit and stay fit and I have to say it is a lot rigorous than other machines.

[macher]

Boss Man...

Would a peanut butter and jelly work on 2 pieces whole wheat bread work a couple hours after shredded wheat/2 scrambled eggs?

A couple hours later I would have turkey on 2 pieces of whole wheat, salad water.

[Boss Man]

The two things you suggested should be fine.

[macher]

The two things you suggested should be fine.

Thanks again Boss Man,

So I have...

Morning; 2 biscuits shredded wheat, 2 scrambled eggs

Around 8:30AM; peanut butter and jelly on 2 pieces of whole wheat

About 10:30-11AM; turkey or tuna on 2 pieces of whole wheat, salad, water

You said at about 1PM "(I'd Add more protein in there, so things like beef, turkey, ham, chicken, or you could add low fat cheese, but if you do, consider the carb content as well and perhaps remove the carrot content moreso than the fruit and keep the carrot for later.)"

original was fruit or carrots with hummus at around 1PM. So I think you're suggesting to keep the fruit? How can I eat the turkey, ham or chicken? What I mean is can I have the turkey, ham or chicken on 2 pieces of whole wheat? If so that means I'll be eating 6 pieces of whole wheat; at around 8:30AM, around 10:30-11:00AM and 1PM. Is it OK to be eating 6 pieces of whole wheat or should I be eating the turkey, ham or chicken at 1PM plain? Another question if it it's not OK at 1PM to eat the turkey etc on 2 pieces of whole wheat it doesn't seem like enough calories.

Regards!

[Boss Man]

You cna get alot of calories from flesh, as around 130g chicken is 40g protein which is 160 calories. If you had something like an apple with that, you could get around 18g carbs and a combined total of 240 calories.

You could then add in a bit of low fat cheese or keep the hummus but I'd go for one or the other with the flesh and fruit.

[macher]

Ok thanks Boss Man again! This isn't as easy as I thought. I don't work in an office environment so I have to choose foods that can work in a lunch cooler. This is revised 6 meal a day plan. I'm short 150 calories. I would appreciate your help again.

1-Breakfast
2 scrambled eggs 200
2 shredded wheat biscuits 160
360 calories

2-Snack
1 tbsp Peanut butter and little jelly, 2 pieces of whole wheat 325
325 calories

3-Lunch
1 oz(22 grams) turkey breast OR 2.5 oz tuna, 2 pieces of whole wheat 255
1 banana 105
360 calories

4-Snack
1/4 lb chicken or turkey OR 1/4 salmon 160
1 Apple 116
handful almonds 40
316 calories

5-Dinner
1/4 lb of flesh meat OR 1/4 lb salmon 160
90 grams mixed vegetable 59
1 baked potato 129
348 calories

6- Snack
1 bowl Special K 150
150 calories

TOTAL CAL: 1859

(I'm 150 calories short)

[Boss Man]

Just add something like some chicken or other packet meat in with the last meal then.

[macher]

Just add something like some chicken or other packet meat in with the last meal then.

What is packet meat?

[savtoosh]

Hello, All,

I've been reading here lately to research on diet plans for blog, and I feel like I've learned a lot, so thanks.

I like how you support each other.

blog is completely un-related to weight loss, but we write for the 50+ and the elderly especially, and a lot of requests came for tips on how to lose weight when you're not so young and what works etc.

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You can see the survey at: http://www.savtoosh.com/our-own-diet-su ... se-weight/" onclick="window.open(this.href);return false;

intentions are really good. I'm not here to spam you guys, and I won't just drop this message and go.

I'll come back here every day to see if there's something new. I will answer questions, that's what I do

To the moderators- if I did something wrong, please let me know. You know email and you can also post here, I'll come back as soon as there's a message.

I'd hate to see this thread deleted because I really value this place and the people here. I'll do whatever you ask.

I'm really not in comfort zone here, but I'm trying to do something good for audience, I'll really appreciate your cooperation. Thanks.

BTW - if you have any tips that can help me with research, please post them here. I'd love to see a discussion going on tips and diet plans that are good for the 50, 60 and 70 years old.

If you have something but it's private, or you don't want to share it publicly, I'm open to PMs

Waiting for you input.

Thanks,
Gianna.

[macher]

Just add something like some chicken or other packet meat in with the last meal then.

What is packet meat?

[Boss Man]

Basically sliced meat that comes in a packet at the supermarket.

[macher]

Hi Boss Man been on diet for a about 3 days. After I eat breakfast; 2 scrambled eggs and 2 shredded wheat biscuits I feel satisfied. But when it's time for peanut butter and jelly on 2 pieces of whole wheat it doesn't satisfy me, I'm hungry enough to eat another peanut butter and jelly, I'm still hungry. Any suggestions? What I've been doing is about an hour after the peanut butter is have a granola bar that's low in saturated fat and is 140 calories to satisfy hunger until lunch which is either turkey or tuna on 2 pieces of whole wheat and a banana.

[Boss Man]

The reason being, is that there is a small amount of protein in peanut butter and whole wheat, hence why I suggested sliced packet meats to include in snack options because, of the robust levels of protein relative to how many slices / pieces you eat.