Personal Nutrition and Fitness Program

A: I really like MyPlate. I feel it is a good way to check how much and how many servings a person should be having. I realized when it comes to me and my actual plate that I am lacking vegetables and fruits in a lot of my meals. Since I seem to be always in a hurry, I tend to eat out a lot. When you eat out a lot, you are not cooking and preparing your own meals which means that most of the time you will be lacking in fruits and vegetables. I also see that that I do eat enough protein. I eat more than enough protein for two people. The reason I eat so much protein is because I lift weights and exercise. Also, I need to stay away from the sugar. But overall, MyPlate says you should be eating 30% grains, 40% vegetables and 10% fruits with 20% protein. I see that I fall short in grains I ___ my grain intake at 10%, vegetable intake at 10%, fruits intake 5%. I get plenty of protein. I also don’t eat enough fiber. My current exercise regimen is one really good thing I have going for me. It consists of about an hour and a half. I do weight training and then an hour of cardio on the elliptical machine 3 days a week. I have actually lost over 30 pounds in the past 6 months. Compared to MyPyramid, I am in the healthy range of exercise. I have always loved to work out and have been an athlete all of my life including playing baseball basketball and football. I have played Division I college football. My goal is to get back to my playing weight of 220 pounds, which means I need to drop about 30 more pounds. I _____________to a ___ bad injury where I tore all tendons in my left foot and was inactive for 2 years.
Basal Energy Expenditure: My life is pretty active now days. My daily calories needed to maintain weight is 3,817. But I am not trying to only maintain weight; I am trying to lose weight.