My Food Journal

[Stoneman]

Having been advised to keep a food journal, I've been tracking my intake for the past week or so. Here's what I got.

***

Day One

3 eggs scrambled in Pam and a little bit of olive oil 277
1/2 cup dried oats (precooked) with sugar substitute 147
glass of milk (2%) with cocoa and two sugar substitutes 195

Maybe 1.5 cups homemade chipotle turkey chili with white and black beans and some spinach with red wine vinegar 217

a glass of milk and a tablespoon of peanut butter 183 / 105

kale salad with celery, tomatoes and celery and some homemade honey mustard vinaigrette 87
A quarter of an onion sauteed with soy sauce, Frank's Red Hot Buffalo sauce and a diced chicken breast
168

ON protein shake with milk and water 252

glass of OJ 121
glass of milk 183

2.5 breaded chicken cutlets in lemon sauce (leftovers) 310
1 potato with kefir 158

a couple of homemade ovenbaked sweet potato fries just to test if they were done 13

.75-1 cup cottage cheese 203
a banana 121

2740 calories

***

Day Two

3 eggs
.5 cups oats (precooked) with milk
a glass of homemade sugar-free chocolate milk

a turkey patty
oven-baked sweet potato fries

a gulp of OJ
a teaspoon of peanut butter while I wait for the chicken to cook

3 chicken drumsticks
and a baked potato

chicken breast sauteed with a little white and green onion and celery w/ soy / buffalo sauce
1.5 baked idaho potatoes

a glass of milk
little nips of the chicken stock I'm cooking

swig of OJ
teaspoon of peanut butter

1 cup of cottage cheese
1 banana

more nips of stock

a gulp of milk
a few scraps of chicken

***

Day Three

3 eggs, pam, olive oil
1 serving oatmeal
homemade sugarfree chocolate milk
a banana

a nice fist sized chunk of ground turkey
sauteed in pam with 1.5 idaho potatoes
some green onions, tomato paste and stock.

one cup of turkey chili
lots of kefir
a bowl of oatmeal with some milk

protein shake with orange juice

a few swigs of milk

lots of drumstick meat with a little onion & soy sauce
about 3/4 sweet potato's worth of fries

cottage cheese with a banana. Maybe a cup's worth or less.

chicken scraps and an egg.

***

Day Four

3 scrambled eggs with a little Goya crushed chipotle sauce
1 serving of oatmeal with some milk
sugarfree chocolate milk with a little kefir (to give it some body)

maybe a 3/4-1 cup ground turkey with a potato, cumin, and red hot sauce. Broccoli rabe salad with half a tomato and red wine vinegar.

.25 browned onion with a half/pound of turkey and El Paso taco seasoning
Whole wheat Aladdin tortilla

chicken breast stirfried with celery and a baked potato + soy sauce

a glass of milk
a glass of orange juice

cottage cheese & banana

2 eggs fried in Pam

***

Day Five

3 eggs scrambled in Pam
1 serving oatmeal (1/2 cup uncooked)
a glass of homemade sugarfree chocolate milk

chicken drumstick meat with salsa
1 serving oatmeal

Turkey taco with cottage cheese and salsa

Salad with grilled chicken and hummus

pita with chicken and hummus
diet cherry soda

cottage cheese

***

Day Six

3 eggs
oatmeal
glass of milk
swig of OJ for creatine
banana

ON protein shake with OJ and water

chicken breast, garlic broccoli rabe, a sweet potato

beef kebabs
hummus
salad w/ tomato, olives and oil & vinegar
1.5 whole wheat pitas

Lamb shawarma on a whole wheat pita with hummus and tahini
lettuce
tomato
diet rootbeer

nip of orange juice
cottage cheese

***

Day Seven

3 eggs
1 serving oatmeal
chocomilk

creatine with a swallow of OJ

drumstick meat reheated with a little salsa
a banana
half a glass of milk

Syrian meat pie

chicken kebabs
lettuce, tomatoes, onions, oil/vinegar
hummus
diet lemon Snapple

nips of chicken and falafel

falafel sandwich on whole wheat pita
with tahini, hummus, lettuce, cucumbers, tomatoes and onions

cottage cheese

***

Day Eight

4 eggs
a cup of oatmeal
chocomilk

chicken stir-fried with onion and hot sauce
sweet potato
another glass of milk

OJ & creatine

OJ & protein

chicken breast cut up and put in a whole wheat wrap with lite mayo and hot sauce
milk

cottage cheese & a banana

***

Day Nine

4 eggs
3/4 cup oatmeal
chocomilk

chicken leg meat, light mayo, hot sauce
whole wheat wrap

2 cans tuna
chipotle sauce
glass of milk
brown rice w/ a little soy sauce

half a cup of OJ with creatine
chicken leg meat with brown rice and broccoli cooked in a little stock

cottage cheese and banana

protein shake

***

I added up the calories for the first day and they seem to be in the right direction. I'm 23, I weight 165 pounds, stand 6" tall and am trying to gain weight. I imagine I need to eat more. I also am relatively unemployed and starting to feel very defensive. I lift three times a week. I don't know how I can afford to eat half a pound of protein at every meal. What do you think?

[inflated]

If you are worried about cost ---eggs are fairly inexpensive, and the most reasonable lean meat is pork tenderloin, its often on sale very cheap, go to the butcher counter and ask about sales--they often have meat sales and if you have a freezer that is the time to stock up. Make your own hummus its very reasonable and is better homemade. Just a few hints for the cost conscious.

[BIGJOEY]

Bro why you counting calories? It's where they come from not the number. A few things that need correcting olive oil shouldnt be fried it destroys the nutritional value. Soy sauce is high in sodium, Veggies are negative calories which means you expand more energy digesting them than what you get from them Hence negative cals. If your trying to build mass you should be doing a 40/40 /20 split on food intake. you should be eating like you weight 10lbs heavier not eating to support the weight your at. breakfast is too small , doesnt look like your taking anything in before bed. no Bcaa's . Anything process will have a lot of sodium in it and for the most part very little nutritional value. zIf you want some ideas let me know.

[Stoneman]

Originally Posted by inflated

If you are worried about cost ---eggs are fairly inexpensive, and the most reasonable lean meat is pork tenderloin, its often on sale very cheap, go to the butcher counter and ask about sales--they often have meat sales and if you have a freezer that is the time to stock up. Make your own hummus its very reasonable and is better homemade. Just a few hints for the cost conscious.

I do eat a lot of eggs. Just hard-boiled a dozen tonight. Are we supposed to eat pork tenderloin? I've had good luck with chicken legs. Got some today at 59?/pound. The hummus was homemade. All the Middle Eastern food was free at the eatery where I've been working lately. Thanks!

Originally Posted by BIGJOEY

Bro why you counting calories? It's where they come from not the number. A few things that need correcting olive oil shouldnt be fried it destroys the nutritional value. Soy sauce is high in sodium, Veggies are negative calories which means you expand more energy digesting them than what you get from them Hence negative cals. If your trying to build mass you should be doing a 40/40 /20 split on food intake. you should be eating like you weight 10lbs heavier not eating to support the weight your at. breakfast is too small , doesnt look like your taking anything in before bed. no Bcaa's . Anything process will have a lot of sodium in it and for the most part very little nutritional value. zIf you want some ideas let me know.

I didn't realize that about olive oil. Should I be stir-frying in canola then? Or vegetable? I do take in a lot of sodium. Is that bad? I try to do 40/40/20. Am I eyeballing it wrong? I don't think I've been eating much processed, have I? Thanks again!

[BIGJOEY]

just watch the sodium it makes you hold water. eggs are fine, so is pork, do a veg oil to stir fry. remember veggies are negative calories. it takes 7 lbs of veggies to equal 2000 calories. you dont build mass eating veggies. i am not saying cut them out but exchange for brown rice, oats, sweet pots, some veggies like broccoli, asparagus and carrots are good. no corn at all it converts into sugar .