My eating plan 11-24-09

Hello,

This posts deals with my previous diet and my current eating plan. I make the distinction because before, my diet was just that...whatever I would consume whenever I could. Now? I actually plan what I eat and when. It has made a world of difference.

Like I said in earlier messages, my diet used to be quite horrible. Want some examples?

Typical work breakfast:
Hostess Crumb Donuts (yummm!) and a liter of Soda. Those donuts? The 6 little guys that barely put a dent into my appetite? Yeah...460 calories, 20 grams of fat, 540 mg of sodium, 62 g carbs, 6 g of protein, 42 g of sugar. No wonder I was tired all the time. That soda that I worked on during my shift? About 400 calories, 80mg of sodium, 112 g carbs, 112 g sugars. So between my breakfast snack & my drink for my shift I was already up to: 860 calories, 620 mg of sodium, 174 g carbs, and 154 g of sugar. That is not good.

PREVIOUS Typical work breakfast:
Cookie, more donuts, assorted pastry type things. I didn't typical eat much of a lunch. I focused on reading.

PREVIOUS Typical dinner:
McDonald's #10 large w/a coke(10pc chicken mcnugget meal) w/2 barbecue packets. Calories: 1380, 54 g fat, 1890 mg sodium, 199 g carbs, 105 g sugar, 30 g protein. Not the best meal to eat every day...so I had it 5-7 times a week.

PREVIOUS Typical Snack
Cookies, popcorn, Mega-Jug Sized Slurpees. It didn't matter to me what it was.

The bare minimum numbers
So, I ate at least 2500 calories, 2800 mg sodium, 400 g carbs, and 60 g fat. This is assuming I ate a smaller/healthier snack....and didn't drink more soda. Guess which things I did most of the time? Yeah, ate a horrible snack and drank at least another liter of soda.

My current eating plan

My goal numbers for each day are: 2170 calories, 272 g carbs, 48 g of fat, 165 g protein, 2300 mg of sodium. When I am eating healthier, that translates into a LOT of food. Like, I eat every 2-3 hours and I am consistently satisfied, if not full.

CURRENT typical work day breakfast

1.5 cups cheerios. 150 calories, 3 g fat, 285 mg sodium, 30 g carbs, 5 g protein. I also prepare a protein supplement/shake. I use Optimum Nutrition's Gold Standard 100% Whey Protein. Currently, I have a tub of Double Rich Chocolate that is delicious. I take 3 scoops and put them in my water jug for the day. 3 scoops = 360 calories, 3 g fat, 180 mg sodium, 9 g carbs, 72 g protein. This gives me at least 32, if not 48 oz of shake.

Pretty drastic change from the previous breakfast eh?

CURRENT typical work day lunch

I'm still not big on eating much for lunch at work. I have been eating a Clif Bar or a Clif Mojo bar. These bars provide: 200-240 calories, 5-9 g fat, 150-230 mg sodium, 21-43 g carbs, 9-10 g protein.

CURRENT typical work day dinner

100% whole wheat bread (90 calories per slice), 3 slices ham, 3 slices turkey, 1 slice roast beef (total of 100 claories for the meat). It's a meal under 400 calories and about 500 mg of sodium.

More to come later....