The Shadow said:
since you are using fitday - it is easy to check your micro levels on the vitamins and minerals as I suggested earlier to ensure that you don't need to supplement those.
How many cals per day are you eatng and what are the macro splits??
Since you are tracking - just post up a sample day
Apple, raw 74 0 19 0
Cheese, Colby Jack 433 35 2 27
Chicken, breast, with or without bone, broiled, skin not eaten 66 1 0 12
Ocean perch, steamed or poached 160 3 0 32
Tomatoes, raw 31 0 7 1
Peanut butter 95 8 3 4
Rice, brown, medium-grain, cooked 44 0 9 1
Rice, brown, medium-grain, cooked 73 0 9 1
Egg, white, boiled 340 23 2 28
Shrimp, steamed or boiled 201 3 2 38
Papaya, raw 55 0 14 1
Lettuce, cos or romaine, raw 8 0 1 1
Cucumber, raw 14 0 3 1
Chocolate, sweet or dark 104 7 12 1
Totals 1696 83 90 148
can you understand this?... I copied and pasted..
Egg, white, boiled 272 19 2 22
Papaya, raw 55 0 14 1
Apple, raw 74 0 19 0
Peanut butter 95 8 3 4
Squash, zucchini, baby, raw 7 0 1 1
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt 269 4 45 15
Beans, black, mature seeds, cooked, boiled, without salt 114 0 20 8
Corn, yellow, cooked, from fresh, fat not added in cooking 88 1 20 3
Oatmeal, cooked, regular, fat not added in cooking 145 2 25 6
Cheese, Colby Jack 109 9 0 7
Rice, brown, medium-grain, cooked 44 0 9 1
Totals 1270 45 160 67
Apple, raw 125 1 32 0
Avocado, raw 118 11 5 1
Cheese, Colby Jack 109 9 0 7
Cheese, Feta 150 12 2 8
Egg, white, boiled 272 19 2 22
Papaya, raw 55 0 14 1
Peanut butter 190 16 6 8
Tomatoes, raw 11 0 2 0
Chicken, breast, with or without bone, broiled, skin not eaten 287 6 0 54
Tortilla, whole wheat 217 1 59 9
Cheese, cottage, lowfat (1-2% fat) 82 1 3 14
Finfish, salmon, chinook, smoked, (lox), regular 66 2 0 10
Totals 1681 79 127 135
this is three days... WAY all over the board... I pick the three worst days I could find, because it seems to be pretty consistant lately. I'm not trying to get all shredded, if anything I'd like to put on a few pounds of muscle. I have been eating this was since I stopped competing, seasons over for me.
I'd just like these craving to stop..... but anyway my cals naturally dropped since I don't require so much fuel. I was up to 3000+ per day. so whatever you can see great... nothing, great too. I'll figure it out eventually.
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I got your addy rememmmmmmmmber!!!
