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Interpreting FitDay Summaries

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Old 08-01-2008, 10:23 AM   #1
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Hi knowledgeable people,

I got inspired by Zeffryn and thought I'd try out FitDay. I've never kept a food journal before, so this may be a good step for me.

Here's day 1 results:

Calories Eaten Today
grams cals %total
Total: 1254
Fat: 55 491 41%
Sat: 19 173 14%
Poly: 13 115 10%
Mono: 17 157 13%
Carbs: 90 288 24%
Fiber: 18 0 0%
Protein: 107 428 35%
Alcohol: 0 0 0%

Is this about right? Is this the mix I should be getting in my Phase 2 diet? It just seems to me that the fat content is fairly high.

Here's my meals from yesterday:
Breakfast: 2 eggs over easy, 1 cup peas
Snack: No snack, unless you count my cups of coffee, I need to be better about this.
Lunch: Spinach salad with 3 oz baked chicken strips, vinegar and olive oil, homemade french onion soup with tofu. (tofu is not really a good additive to french onion soup, I won't do that again.)
Snack: 4 oz greek yogurt with splenda
Dinner: Steamed broccoli, tofu/ little bit of cheese/lots of vegetables scrambled up (I was improvising but it was tasty).

Any thoughts?
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Old 08-01-2008, 10:40 AM   #2
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107 grams of protein? I can't see how it got to that from your menu. Not sure what did it but it could also be what upped the fat. Is tofu high protein and high fat? Guess I could go look, right?
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Old 08-01-2008, 10:52 AM   #3
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2 eggs: 12 g protein
peas: 8 g protein
milk in my coffee: 8 g protein
The tofu in my soup: 28 g protein (this may be wrong)
3 oz chicken: 26 g protein
Yogurt: 4 g protein
My improvised dinner: 15 g protein

One half-cup serving of raw firm tofu contains 10.1 grams of protein.

What should the appropriate mix of carbs/protein/fat be in a given day? And I should be aiming for about 1200 calories a day?

This nutritional math is making my head spin...
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Old 08-01-2008, 11:02 AM   #4
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Gotcha. Now I know stuff about tofu that I didn't know before. I still can't stand the stuff though.

1200 calories is good but you could go higher if you maintain your rate of loss. I usually aim for a third each of protein, fat and carbs but have to be sure to get 20-30 grams of fiber as well. Sometimes the carbs go a bit higher because of extra beans.

You're doing fine so I wouldn't obsess about it. Most folks don't bother counting calories unless their weightloss stalls.
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Old 08-01-2008, 11:18 AM   #5
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I've used fitday, although not bothering to track right now. When I was tracking I shot for 1500 calories/day and didn't let it fall below 1200 or above 1800. My breakdown on SB was usually 1/3 each of fat protein and carbs. I was losing well at that level and keep in mind you don't want to go too low because if your weight loss stalls at 1500, you can cut back a little to see if that helps, but at 1200 you've got nowhere to go.
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Old 08-01-2008, 11:30 AM   #6
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Whew! I was just curious, I've never though about calories and fat/protein/carb ratios, and so I thought I'd check it out.

Now I know what to look for. You all are the best resource out there. I wouldn't have been able to even start on this path without the courage you've given me to start and continue this!
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