Carb Intake???

What's considered too many carbs? I'm maintaining (131-134lbs) and I'm happy with the amount of food that I eat. I still do not have hunger pangs and after a year I can still only eat small amounts. I entered my intake into dailyplate.com and the numbers shocked the mess out of me:

Cals: 1,500
Fat: 62g
Cholest: 328mg
Sodium: 1,697mg
Carbs: 111g
Sugars: 49g
Fiber: 10g
Protein: 113 g 

Here's my intake for today:

Item Name	Calories	Sugars	Carbs	Fats	Protein
Special K Protein Water Mix	30		7g	0g	5g
Coffee	2		0	0g	0.3g
Creamer Regular	20	1g	2g	1g	0g
Sugar	35	1g	1g	0g
Milk Chocolate Delight Shake	160	1g	4g	9 grams	15g
Strawberry Protein Drink	180	18g	29g	5g	10g
All Natural Greek Yogurt (blueberry Fruit On The Bottom)	130	17g	18g	0g	13g
Cheese Mild Cheddar Snack'n Cheese	90	0g	0g	7g	5g
Hard-boiled Egg	70	1g	1g	5g	6g
Pork Tenderloin	143		0g	3g	13g
Sargento Light String Cheese	50	0g	1g	2.5g	6g
Slim Jim	30		0g	2g	6g
Green Bean Casserole	110	2g	8g	8g	2g
Marinated Baked Pork Chops	275	5.1g	6.5g	16.8g	23.3g
Popcorn	90		23g	2g	3g
Special K Protein Water Mix	30		7g	0g	5g

Howdy!!!

What you should really look for is a balance of your carbs to protein.  Not sure if you ever heard of the Wagon Plan on here, but it's really interesting to read - it talks about the balance between protein and carbs. 

I personally would keep it to 100g of carbs a day - your 100+grams of protein more than balance that - the other key thing is timing your eating.  I found that eating no less than 2 hrs after a previous meal and not eating after 8pm did wonders.

Also - make sure you get your water in!

Thanks MM!

I have a spreadsheet that details my eating times. I use the sheet to also keep up with my vitamin intake. Here are my proposed eating times for the day:

Protein Drink (Before treadmill) - 6am
Breakfast - 7am
Mid-Morning Snack - 9am
Protein Drink - 11am
Lunch - 12pm
Mid-Afternoon Snack - 2pm
Protein Water (preworkout) 4pm
Dinner - 6pm
Evening Snack - 8pm

I will reread the details of the Wagon Plan pertaining to the balance. I've only used the list before to bust through a stall. 

I usually get in 100-120oz of water per day. The Special K Protein mix helps out a lot.

Thanks!

 Spoke too soon. I was thinking about the Protein Train to bust through a stall. I'm reading the info about the Wagon Plan and it's really different. Where da heyll is James???

chile - James is LONG gone.  Good thing some folk bookmarked what he wrote!  LOL 

Per the charts you're in range for carbs.  I'm with Ms#1MM in using ratios vs numbers. 

My ideal weight is my guide although I'm not there yet.  I prefer to keep carbs at 20% or less of my total calories.  For my ideal weight of 131 lbs, max calories for a sedentary person is about 1750 with minimum carb requirement at 130g.  Of course thats for non ops.  I'd blow up if I ate that high daily and those requirements don't take into account our higher protein needs. 

I'm still working at loosing so I shoot for prot 50% / fats 30% / carbs 20%.  I expect to flip the fat and carb ratios at maintenence.  That would give me max carbs of 134g if I ate the max per the charts. 

My goal weight nutrition spreadsheet: Max for 131 lbs

CALORIES BY MACRO NUTRIENT
LIGHT ACTIVITY	PROTEIN	CARB		FAT		BMR
CALORIES / GRAM	4	4		9		1,786
PERCENT	50%	30%		20%		100%
CALORIES	893	536		357		1,786
GRAMS	223	134		40		397

  From nutritiondata.com   :  Nutrition needs by nutrient

You are a 48 year old woman, 5ft 4in / 163cm tall, with a current weight of 131.0lbs. You lead a sedentary lifestyle.

[edit]

 

Body Mass Index (BMI)

Your BMI
22.4

BMI is a standardized ratio of weight to height, and is often used as a general indicator of health. The "normal" BMI for an adult woman of your height is 18.5 to 24.9. This translates to a healthy weight range of 108 to 146 lbs.However, BMI does not take body composition into account. A weight above this range could still be considered healthy if your percentage body fat is less than average. For more accurate determination of body fat levels, consider using a body fat caliper.

 

Calories Burned

Your Calories Burned
Daily Energy Expenditure:  1761 kcal ( 7373 kJ)

Note: Accurate determination of the Calories you burn can only be accomplished by individual physiological testing. This calculation is merely an estimate that was derived from regression formulas and data provided by these sources:

2002, "Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids," Food and Nutrition Board, Institute of Medicine.

Ainsworth B.E., 2002, January, "The Compendium of Physical Activities Tracking Guide," Prevention Research Center, Norman J. Arnold School of Public Health, Univ of SC.

In the above table, the Daily Energy Expenditure includes Basal Energy Expenditure (BEE), the energy consumed by daily activities, and the Thermic Effect of Food (TEF).

This estimate represents the total daily Calories needed to maintain your current body weight. To gain or lose weight, you may need to adjust your Calories upward or downward from this amount.

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Recommended Minimum Daily Needs

Your Recommended Minimums
Total Carbohydrate	130.0	g
Dietary Fiber	25.0	g
Linoleic Acid	12000.0	mg
Alpha-Linolenic Acid	1100.0	mg
Protein	48	g
Vitamins
Vitamin A	2333.0	IU
Vitamin C	75.0	mg
Vitamin D	200.0	IU
Vitamin E	15.0	mg
Vitamin K	90.0	mcg
Thiamin	1.1	mg
Riboflavin	1.1	mg
Niacin	14.0	mg
Vitamin B6	1.3	mg
Folate	400.0	mcg
Vitamin B12	2.4	mcg
Pantothenic Acid	5.0	mg
Biotin	30.0	mcg
Choline	425.0	mg
Minerals
Calcium	1000.0	mg
Chromium	25.0	mcg
Copper	0.9	mg
Flouride	3.0	mg
Iodine	150.0	mcg
Iron	18.0	mg
Magnesium	320.0	mg
Manganese	1.8	mg
Molybdenum	45.0	mcg
Phosphorus	700.0	mg
Selenium	55.0	mcg
Zinc	8.0	mg
Click on nutrients for best sources

Here is an estimate of your minimum daily nutrient needs, based of the Dietary Reference Intakes (DRI) established by the Food and Nutrition Board, Institute of Medicine (IOM)...

Click here to update individualized Daily Needs preferences with these values.

Note: The above recommendations are only estimates of your minimum needs, and do not take into account any illness or genetic individuality. These recommendations are specific to women between the ages of 31 and 50, and may differ from the standardized Daily Values used on nutrition facts labels. Some of the nutrients included in these recommendations are not yet tracked by NutritionData.com.

    

Thanks for posting your information from nutritiondata.com. I've never heard of that site and I plan on checking it out.

I average around 1500-1800 cals/day. DailyPlate wants me at 2535 cals/day to maintain. That would be highly unlikely. I wish their was a website out their that took our altered innards into consideration.

I hear you.  Most of us have screwed up metabolisms to some degree.  I have to workout like a prisoner yet eat like a couch potato and I still struggle with weight gain.  I can trace my obesity directly to when I started eating per the pyrimid and calorie charts.  No more. 

Thanks for inquiring on this sis.    Good read today.

I'm maintaining (131-134lbs) and I'm happy with the amount of food that I eat. I still do not have hunger pangs and after a year I can still only eat small amounts. 


It sounds like your body is satisfied with what you're feeding it.