I am 29 years old, 6'1" and weigh about 190-200. I would say that I am currently moderately active, but would like to step up my activity level in the near future. I have been pondering the idea of training for a triathlon to help me get back on my feet so the 2,000 calorie diet that is the recommended amount does not fit my lifestyle. So my question is a multifaceted one:
1) How many calories should an active male of my size be consuming? I have read anywhere from 3000-to even 6000! I am nowhere near ready to consume 6000 and my wife would kill me because of our food bill!
2) How much sodium and sugar intake specifically should anxiety/depression sufferers consume daily?
3) Does guarana extract fall into the avoid category? It is a plant that many "health products" use and is a natural caffeine substance. I assume yes, but just want to make sure.
4) What is the best way to keep track of your daily calories and all of the additives? Is there a computer program or something? I want to keep this as simple as possible.
Thanks for any replies
I am putting together a nutrition plan and would like some assistance
Tigerman,
No. 1 is hard to answer. You need to calculate how many calories you eat now. Then determine how many additional calories you will burn during your training. You'll need to replenish those.
No.2 and No.3 I don't have an answer for.
No. 4 I use <A HREF="http://www.fitday.com" TARGET=_blank>http://www.fitday.com</A>. It is a free online service where you can monitor your calories, protein, carbs, etc.
No. 1 is hard to answer. You need to calculate how many calories you eat now. Then determine how many additional calories you will burn during your training. You'll need to replenish those.
No.2 and No.3 I don't have an answer for.
No. 4 I use <A HREF="http://www.fitday.com" TARGET=_blank>http://www.fitday.com</A>. It is a free online service where you can monitor your calories, protein, carbs, etc.
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Guest
Tigerman,
i think i can hopefully shed some light on your questions. your age, height, and weight all seem generally acceptable. when was the last time that you had a physical? that might be the simplest, yet most basic place to start.
as long as you are physically "healthy enough for exercise" (I love that line from the Levitra commercials), just about any activity that you do is going to be better than nothing at all. as with all things, it is best to take the approach of good, better, and best. it is good to exercise. but it is better to exercise frequently and vigorously. however, it is best to mix a sound exercise STRATEGY with good nutrition and ample rest. I think that this example can apply to your dietary plan as well.
to answer your questions:
1.) calories are a tough one to answer without more info. have you ever had a skin-fold test? if no, they are relatively inexpensive ($5-$10), and will more accurately tell us what percentage of your 190-200 pounds is muscle, and what is fat. to blindly consume calories simply based on bodyweight is not the best idea, as you may not need that many calories to maintain or improve your fitness level.
furthermore, defining your training goal will prove very important in determining your nutritional levels.
a professional hockey player or football player (Go Bills and Sabres!!) will need to consume many more calories in the form of carbohydrates simply to recover between games...and this is much more than Joe Couch Potato.
2.) Sodium is another one of those tricky things based on activity levels. is your activity in the "normal" category. then i would probably stick with the recomended allowance on sodium as too much is not good.
sugar, i would simply stay away from. it is useless in normal diets and has no benefit in training. and by sugar, i am referring to refined, white sugar. bad stuff. never ok. and with anxiety, i would expecially avoid this pitfall.
3.) stay away from guarana. it contains caffeine. there is no need to take this substance if you have anxiety or otherwise. i do believe that guarana also contains more caffeine than coffee. not a good idea.
4.) there are computer programs out there that can work wonders. there are also training manuals and food dictionaries that can help you in addition to the labels. any respectable book store should have something for you.
i think i can hopefully shed some light on your questions. your age, height, and weight all seem generally acceptable. when was the last time that you had a physical? that might be the simplest, yet most basic place to start.
as long as you are physically "healthy enough for exercise" (I love that line from the Levitra commercials), just about any activity that you do is going to be better than nothing at all. as with all things, it is best to take the approach of good, better, and best. it is good to exercise. but it is better to exercise frequently and vigorously. however, it is best to mix a sound exercise STRATEGY with good nutrition and ample rest. I think that this example can apply to your dietary plan as well.
to answer your questions:
1.) calories are a tough one to answer without more info. have you ever had a skin-fold test? if no, they are relatively inexpensive ($5-$10), and will more accurately tell us what percentage of your 190-200 pounds is muscle, and what is fat. to blindly consume calories simply based on bodyweight is not the best idea, as you may not need that many calories to maintain or improve your fitness level.
furthermore, defining your training goal will prove very important in determining your nutritional levels.
a professional hockey player or football player (Go Bills and Sabres!!) will need to consume many more calories in the form of carbohydrates simply to recover between games...and this is much more than Joe Couch Potato.
2.) Sodium is another one of those tricky things based on activity levels. is your activity in the "normal" category. then i would probably stick with the recomended allowance on sodium as too much is not good.
sugar, i would simply stay away from. it is useless in normal diets and has no benefit in training. and by sugar, i am referring to refined, white sugar. bad stuff. never ok. and with anxiety, i would expecially avoid this pitfall.
3.) stay away from guarana. it contains caffeine. there is no need to take this substance if you have anxiety or otherwise. i do believe that guarana also contains more caffeine than coffee. not a good idea.
4.) there are computer programs out there that can work wonders. there are also training manuals and food dictionaries that can help you in addition to the labels. any respectable book store should have something for you.
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Guest
I have about 10-12% body fat right now. I have been an athlete all my life and not too long ago was a muscle machine. I went through this depression and anxiety for the last 4-5 years and it most certainly has held me back from doing things I used to love. I still excercice now although not as vigorously as I used to. I know excercise ad a good nutrition plan work wonders on your confidence and mental problems so I intend to get back to where I was.