So I Finally Counted Calories (And Everything Else)

[njdevilsfan87]

I made a list of everything I ate through out and counted calories (made some estimations as well). I went all out and even counted the vitamins, minerals, and etc.

So here is what I came up with... (Percentages are daily value)

Calories: 1922
Total Fat: 35%
Saturated Fat: 23%
Cholesterol: 144% (a single egg was worth 70%)
Sodium: 175%
Carbohydrates: 101%
Fibers: 88%
Sugar: 164g
Protein: 148g
Potassium: 128%
Calcium: 144%
Iron: 55%
Thiamin: 85%
Riboflavin: 108%
Niacin: 126%
Vitamin A: 171%
Vitamin B6: 130%
Vitamin B12: 103%
Vitamin C: 342%-592% (depending on if I drink a Life Water or not)
Vitamin D: 84% (lots of blanks though looking up information)
Magnesium: 77%
Zinc: 52%
Maganese: 96%
Selenium: 191%
Copper: 57%

Before anyone comments on the 164g of sugar: 68g came from OJ and Skim Milk, 50g from fruits and veggies, 16g from other dairy products, 12g from beans, and 18g which you could call processed sugar in other foods)

So a couple of questions...

1) Protein intake... yes it is that much, but is it too much? I am 6'2'', 195lbs roughly, and go to the gym 4-5 days a week. One day over the weekend is reserved for light cardio.

2) I have a highlighted areas where I am deficient, and this is with metals: Iron, Magnesium, Zinc, Copper. What are some relatively low cost options to remove this deficiency. I have some head room on the calories, so it doesn't have to be mineral supplements (but I'm open to that)

3) Is 2000 calories too little for my size? I getting a ton of protein, I don't want to lose muscle mass. It is difficult adjusting to this diet, and right now I can't tell if I'm hungry, or just craving.

Thanks!

 

[Pantlegz]

if you're really that active then I would say that 2000 is a little low, there are people here that know better than me and I'm sure they'll be here soon. I'm aiming for 2400-2600 cal and plan on maintaining ~210

Actually from all I've gathered if you want to gain mass(muscle in this case) 1g of protein per pound of lean body mass is the general rule. I would guess I average 175g and I weigh 230 and I would guess that I'm about 200 or so lean and I'm not losing much, if any mass but if I wanted to bulk up I would need a protein shake.

 

[brikis98]

To answer you question about protein and caloric intake, we need to know what are your goals? Are you trying to lose fat? Gain mass? Train for a sport?

As for the minerals, I wouldn't worry about it. Unless your doctor identifies some deficiency related illness, you don't need to stress much over the (often out of date and inaccurate) RDA's. This is especially true if your diet is based on whole/unprocessed foods and includes plenty of fruits and veggies. If you're eating a lot of processed crap, then fixing that should be your focus.

 

[SociallyChallenged]

Originally posted by: brikis98
To answer you question about protein and caloric intake, we need to know what are your goals? Are you trying to lose fat? Gain mass? Train for a sport?

As for the minerals, I wouldn't worry about it. Unless your doctor identifies some deficiency related illness, you don't need to stress much over the (often out of date and inaccurate) RDA's. This is especially true if your diet is based on whole/unprocessed foods and includes plenty of fruits and veggies. If you're eating a lot of processed crap, then fixing that should be your focus.

Bing bing bing. Plus the program you used to record this could have incorrect values. The amounts of these minerals in the veggies and fruits actually depends on the soil. Get back to us with your goals and we'll be able to help you out some more.

BTW, the protein is not too much. It may actually be leaning on the lower side depending on what you're doing (cutting, bulking, etc).