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Author: fietser Big red star, 1000 posts Old School Fool Add to my Favorite Fools Ignore this person (you won't see their posts anymore) Number: of 30726  
Subject: Menu example review needed Date: 9/28/2002 4:47 PM
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Hi there, I thought that I had posted here before but I can't find my name. Probably you forgot me anyway as I have been travelling for 3 months until yesterday.

Anyway, I have followed this forum just a little bit and lacked the willpower to take off for myself. However, my best friend has started dieting herself. Not a diet to lose weight, but a bulk-up diet, since she only weighed 49 kg at 1,65 m (I'm a metric fundamentalist, but 1kg = 2,2 lbs, so that's around 110 lbs at 5 ft 6in or so).

Anyway, she first did the usual stuff of eating fatty and greasy stuff to get more weight, but she didn't like the development of fat rolls and decided that she needed more muscle instead, which led her to the bodybuilding forums, where a lot of people were using a low carb diet.
Anyway, she is an incredibly smart woman (Mensa member and such) so she and me cooked up a menu for the day and I was wondering what you thought about it.
I have been weighing 85 kg (187 lbs) in the recent past while I'm just a wench of 1,58 m (about 5ft 3-4in). During my 3-mo trip I lost a net wt of 5 kg and now weigh 80 kg (176lbs), which is already 2kg more than 5 days before, since my host bulked me up with sweet food like pies and cakes!

I am in love with cycle-touring and spinning as a fitness exercise. My trouble has been in the past that I would cycle from Mar-Sep and then do nothing from Oct-Feb, which resulted in weight swings of more than 10 kg. My fit summer weight is 72kg, which I didn't manage to attain this year as my season was ruined by a foot injury (I skipped rope once and it is still bothering me after 7 mo.).
Anyway, next year is a very, very important year sportswise and I really, really want to lose more weight than just go back to 72kg since I am such a lousy climber. Luckily spinning finally arrived in town here and last season I was able to keep depression and a huge weight gain at bay with 3 weekly spinning sessions.. TMI now?

Anyway, here is the menu with an added list of the food items with the calories/100grams and the carbs,fats and proteins in grams/100g. The list of food items was derived from a brochure of the Dutch food institute. There is also a web site... www.voedingsmeter.nl which I used to get some info on food content. They only work with what you eat, but if you pretend to eat 100 gram of just one item it works the same way...

Subject: 80 kg, 1.60m, female, endo-meso type, moderately active
energy uptake: 1900 kcal/day (80% of recommended daily intake)
Protein: 1,7 g proteint/kg
Average/meal: 317 kcal
Drink at least 3 l of water/day

meal
food item - wt(g) nrg(kcal) crb (g)fat(g)prot (g)
0800
2 eggs 110g 166cal 0- 12 - 14g
bacon 25g 126cal 0 11 6
mushrooms 60g 31cal 1 2 2
fiber pills (no carbs) na
calcium pill na
glucosamine na
multivitamin na
total 324cal 0 23 21

1100
olive oil 5g 45cal 0 5 0
marinated herring (or salmon) 100g 208cal 0 16 16
lettuce 50 4cal 0 0 0

total 253cal 0 21 16

1400
nonfat cottage cheese 100g 56cal 3 0 11
cream (no sugar) 30g 103cal 1 11 1
walnuts 20g 132cal 2 13 3
sweetener na
flaxseed oil 5g 45cal 0 5 0

total 336cal 6 28 15

1700
leg of chicken 150g 344cal 0 21 39
broccoli 200g 40cal 4 0 6

total 384cal 4 21 45

2000
fillet of cod 100g 101cal 1 1 22
(or shrimp, tuna)
mayonaise 25g 187cal 1 20 0
lettuce 50g 4cal 0 0 0
flaxseed oil 5g 45cal 0 5 0

total 337cal 2 26 22

2300
2 eggs 110g 166cal 0 12 14
olive oil 5g 45cal 0 5 0
mushrooms 60g 31cal 1 2 2
flaxseed oil 5g 45cal 0 5 0
fiber pills na

total 287cal 1 25 16

Daily total 1920cal 12 145 135
wt(g) energy(kcal)crb(g)fat(g)prot(g)

percentage energy by each food group 2 68 28


List of food stuffs per 100 grams

food item energy(kcal)crb(g)fat(g)protein (g)
bacon 505 0 45 25
salmonfillet 200 0 25 11
shrimp 90 0 2 18
cream, unsweetened 344 3 36 2
walnuts 659 8 63 15
herring, marinated 208 0 16 16
chicken with skin 229 0 14 26
broccoli 20 2 0 3
fillet of white fish 101 1 1 22
fillet of cod 105 1 1 23
tuna 118 0 1 26
shrimp 90 0 2 18
mayonaise 746 2 81 1
mushrooms 52 1 4 3

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