Need help deconstructing my "diet"

Commented on May 20, 2013
Created May 20, 2013 at 7:42 PM

I am using myfitnesspal.com to track everything as best as I can. I am 29, male, 5'11" about 180-185, a bit of a larger build to my frame and CrossFit about 5-6 times a week.

According to everything I plugged in, my Normal Daily Activity caloric intake is 2,580. I put a goal in of gaining 1/2 pound per week which bumps my caloric intake up to 2,830. This doesn't factor in my CrossFit WODs. So my levels in which I have everything plugged is for carb intake to be something like 50-40-30-20-10 grams throughout the day tapering off, 150 grams/day total, sometimes I will be less. Fat intake is set at about 173 grams/day and protein is set at 212 grams/day.

Do these values look okay? On average on both CrossFit WOD days and rest days, should my caloric intake just be 2,830 with more carbs on a WOD day and have less on a non-WOD day? Should I aim for 3000 calories/day? I'm trying to get more lean muscle mass as I'm a bit deficient. Where should my proper caloric intake be set at?

The word is that good fats don't make you fat, so with a high fat intake, should I be worried? I hit the wall a while back and haven't been able to lift more when we do strength based stuff like bench or strict-press, as most of what we do are Met-Cons. I have gotten stronger over time but I think I may have not been getting all the calories I should be getting and so my body capped out. I do eat healthy!

Any advice/help is gladly accepted. Thanks guys!



on May 20, 2013
at 07:49 PM

I think those values look ok. I like to eat low fat and high carb in my post workout meal and then later on in the day (I work out mid-morning) I eat a higher fat, lower carb meal

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