Eating for weight loss and energy

[MCAP]

This is exactly the type of information that I need. Thank you so much.


So yesterday, here's what I ate:

Breakfast- multigrain english muffin with 2 egg whites (cooked with a bit of real butter in the pan). I don't particularly like the yolk so that's why I take it out. About 8:30 am

1 1/2 liters of water in between (approximately)

Lunch- grapes and portabello ravioli with marinara. The ravioli was made with white flour (I bought them frozen and uncooked- I wonder if they make a whole wheat variety) About 11:30 am. water.

Snack- Chobani peach greek yogurt. About 4:00pm. More water.

6:30-7:30 bike ride. 17 miles of rolling hills in super windy conditions. Average speed 17mph. I felt fantastic and super strong on this ride. Water and 3 or 4 jelly belly sport beans.

8:00- One small piece of brownie and water.

Dinner- 2 links of all natural italian style chicken sausage cooked with green peppers and onions in a bit of olive oil. About 8:30 pm. water.

10:00 pm- feed horses

11:00 pm- lay down to go to sleep


How does that look? That's a fairly typical day. Sometimes I eat more than that. I generally eat the same thing in the morning because it is quick and I can eat it on my way to work and I like the way it tastes. It keeps me full for a long time too. I didn't ever really feel hungry yesterday at all.

*excessive calorie restriction* Really? I don't feel like i'm restricting myself. Perhaps I am and I don't even know it.

*not enough protein* Really? Does the rest of the day change that at all? I got protein from the chicken sausage, the greek yogurt, and the egg whites. I thought that would be enough, but perhaps not.

I did put all of my food from yesterday into caloriecount.com and attached the nutritional analysis for you all to see. It says that I was too low in fiber, vitamin a, calcium, iron, and potassium. Should I be taking a multivitamin?

It also says that my food was only 1200 calories for yesterday. That does not include the butter I used to cook the egg whites or the olive oil I used to cook the sausage and veggies for dinner, but that does seem low. I didn't feel hungry all day though. I don't know what to make of that.

So, what I'm getting from you all is that I should perhaps eat more earlier in the day, eat more protein, eat more whole grains...

What would be good snacks? Right now I'll go to things like a cheese stick, or crackers and hummus, or grapes.

Thank you for your help. I don't know where else to turn for good information. It seems like everywhere I look the information is totally different.

[ny biker]

This book will help you:

http://www.nancyclarkrd.com/books/sportsnutrition.asp

[limewave]

Murienn -- Sounds like we have very similar nutrition plans. I eat approximately the same amount of calories and take in 120 calories for 60 minutes of exercise as well. I have found this to be a good for keeping up energy levels for interval and endurance workouts.

I keep track of my food on Fitday.com. My daily balance of fats/protein/carbs usually looks like this:
Fat:25-30%
Protein: 20-25%
Carbs: 50-55%