It’s been a while since I logged my food with myfitnesspal.com. Since I started a new hybrid program I thought it was time to do some logging and calculations.
First my goal: gain muscle mass and not lose any weight.
According to the INSANITY caloric needs calculator:
1.) 66 + (6.23 x weight in pounds) +(12.7 x height in inches) – (6.8 x age in years). 66 + (1059.1) + (914.4) – 265.2 = 1,774.3 calories needed without exercise
2.) I am using the very active factor of 1.7. 1774.3 x 1.7 = 3,016.31!
3.) Use the number in 2 for your daily intake unless you want to lose or gain. If i want to gain, I would need to add 250 – 300 a day. Wow!
My log for today:
| Breakfast | Calories | Carbs | Fat | Protein | |
| Generic – Banana (Med), 1 whole | 90 | 27 | 0 | 1 | |
| Country Choice – Organic Oatmeal, 1/2 Cup | 150 | 27 | 3 | 5 | |
| Eniva – Power Pulse Protein, 2 scoops | 80 | 2 | 0 | 20 | |
| Blueberries – Raw, 0.25 cup | 21 | 5 | 0 | 0 | |
| Whole Foods 365 Organic – Orange Juice With Calcium & Vitamin D, 4 fl. oz | 55 | 13 | 0 | 1 | |
| Almond latte – Latte – Homemade , 1 coffee cup | 75 | 8 | 3 | 1 |
| Lunch | |||||
| Trader Joe’s – Sprouted Wheat Bread 60 Cal/Sl, 1 slice | 60 | 7 | 1 | 5 | |
| Organic Raw – Avocado, 1/2 Avocado | 145 | 9 | 15 | 2 | |
| Boar’s Head Provolone – Provalone Cheese, 1 slice | 70 | 0 | 5 | 5 | |
| Boar’s Head – All Natural Smoked Turkey Breast, 3 ounces | 90 | 0 | 2 | 21 | |
| Trader Joes – Dry Roasted & Unsalted Almonds, 30 – 36 almonds | 170 | 5 | 15 | 7 | |
| Fage – Total 0% Greek Yogurt, 0.75 Cup (227g) | 90 | 7 | 0 | 15 | |
| Maranatha – Organic No Stir Creamy Peanut Butter, 1.5 tbsp | 143 | 6 | 12 | 5 | |
| Trader Joes – Baby Carrots, 14 pieces/3oz | 35 | 8 | 0 | 1 |
| Snack 1 | |||||
| Beachbody – P90x Recovery Drink, 9 oz | 165 | 29 | 2 | 8 | |
| Organic Valley – Lowfat Cottage Cheese – Small Curd, 1/2 cup | 100 | 4 | 2 | 15 | |
| Cascadian Farm Organic Chocolate Chip Chewy Granola Bar – Granola Bar, 1 bar | 140 | 25 | 4 | 2 |
| Snack 2 | |||||
| Beachbody Chocolate Shakeology – Meal Replacement Shake, 2 scoops 48 grams | 140 | 17 | 1 | 17 | |
| Banana – 7-8in, 0.5 raw | 50 | 15 | 0 | 1 |
| Snack 3 | |||||
| Mrm 100% All Natural Whey Protein Powder – Rich Vanilla, 1 scoop (approx. 24.3 grams) | 87 | 2 | 1 | 18 | |
| Egg Hard Boiled – Large Egg, 1 Egg | 70 | 1 | 5 | 6 |
Totals:
Calories: 2,741Carbs: 327 Fat: 92 Protein: 185 So, it looks like I need to eat even more and take a look at my suger intake for one. |
|||||
