iifym different answers

[vw_dubgal]

Peeps

female 30
149 lbs
5ft8
workout 3 times a week lifting hard and HIIT 20mins.

I know I am not eating enough or the right stuff just want to find out WHAT I have to eat ie amount to move forward

used IIFYM and totally different to what BB.com came up with??

IIFYM

p 119.2
c 208.5
fat 59.6
fib 30-37
calories 1847

BB.COM

Calories 1788-2086 total calories
Protein 156-182 grams
Carbs 201-234 grams
Fat 40-46 grams

ermm which one would I use? want to lose bodyfat....

then does anyone know good tasty quick recepies afterwards please?

Thanks

[desslok]

Any calculators you find will just be a baseline for you to start at. Whats important is that you track and re-adjust after a couple weeks as needed.

Btw, fat and proteins are minimums. You can fill the rest of the calories with whatever you want if you prefer protein or fat for example.

[Nytmair]

Based on those two calorie estimates, I would say start with 1800 calories for a few weeks and monitor your weight. If you're losing slowly (1-2lbs/week), then you're doing good. Adjust calories if you're not losing or losing too fast. For macros, shoot for .8g-1/lb bodyweight protein and .4-.5g/lb bodyweight fats.

[vw_dubgal]

Based on those two calorie estimates, I would say start with 1800 calories for a few weeks and monitor your weight. If you're losing slowly (1-2lbs/week), then you're doing good. Adjust calories if you're not losing or losing too fast. For macros, shoot for .8g-1/lb bodyweight protein and .4-.5g/lb bodyweight fats.

Thank you I will aim for 1800 calories. As for F/P/C's I will pretty much for the IIFYM calculator and adjust the F/P/C's to end up with 1800cals.

Thank you all

Now to find recipes instead of just eating chicken and rice!

[Botika]

Most women on a solid lifting schedule maintain on around 2000 calories per day. Start with 1800 but you may find that you need to drop it a little further to see steady losses. Just depends on what your metabolism is like.

[vw_dubgal]

Most women on a solid lifting schedule maintain on around 2000 calories per day. Start with 1800 but you may find that you need to drop it a little further to see steady losses. Just depends on what your metabolism is like.

metabolism isn't the quickest like it used to be and I will admit it has bee damaged but rebuilt after all the fad yo yo diets however that is the thing of the past...on solid supplements (not fat burners) BCAA, Gultamine, creatine etc to ensure I lift and keep focused and these all work for me.

[Mrpb]

If you consume enough protein (~0.8 gram per lb) supplementing BCAAs is a complete waste of money.

[vw_dubgal]

Most women on a solid lifting schedule maintain on around 2000 calories per day. Start with 1800 but you may find that you need to drop it a little further to see steady losses. Just depends on what your metabolism is like.

Would you suggest 40/40/20 so 180g pro 180g carb and 40 fats?

[dest0]

Also lose the glutamine, it doesn't help for lifting purposes.

[Mrpb]

Would you suggest 40/40/20 so 180g pro 180g carb and 40 fats?

Protein ~1 gram per lb. Fat 0.4 gram per lb as a minimum. Rest of calories as you wish.

[Nytmair]

Would you suggest 40/40/20 so 180g pro 180g carb and 40 fats?

From my earlier post- and what Mrpb said..

For macros, shoot for .8g-1/lb bodyweight protein and .4-.5g/lb bodyweight fats.

[vw_dubgal]

Also lose the glutamine, it doesn't help for lifting purposes.

http://www.bodybuilding.com/fun/glutamine.htm

I read the above....

[ironwill2008]

http://www.bodybuilding.com/fun/glutamine.htm

I read the above....

That is an article posted by bbdotcom to sell supplements.


Did you even bother to look at the "study references" listed in that article? None of them show any benefit of glutamine use as a bodybuilding aid.





At the end of the day though, it's your money. If you're going to throw it at glutamine, at least buy it from bbdotcom's store; it'll help keep the lights on over here in the forums.

[vw_dubgal]

So carbs 161 pro 149 and fats 67.1? working out at 1847 cals still

[Mrpb]

So carbs 161 pro 149 and fats 67.1? working out at 1847 cals still

Yes that's a good starting point. If you feel like it you could also eat less carbs and more protein and/or fat. It's personal preference.

[vw_dubgal]

Yes that's a good starting point. If you feel like it you could also eat less carbs and more protein and/or fat. It's personal preference.

excellent thank you. Now time to find some food that quick and easy and whole foods that I can have whilst at work.

For non training days do I alter anything or should I keep as it is for now?

[Mrpb]

excellent thank you. Now time to find some food that quick and easy and whole foods that I can have whilst at work.

For non training days do I alter anything or should I keep as it is for now?

Personally I prefer eating a bit more on workout days.

You could eat the same too. What matters is your weekly deficit.

[vw_dubgal]

I may for now just aim to eat the amount stated before eating more on workout days. However would it matter on workout days if I increased protien intake thru another shake making it 24-30g over the stated 149 and maybe reduce the fat intake to make up for the additional protien intake?

[Mrpb]

Just make sure to hit your minimum protein (0.8 gram per lb) and minimum fat (0.4 gram per lb) everyday.

I suggest doing that with the food you enjoy.

[Heizz]

Just make sure to hit your minimum protein (0.8 gram per lb) and minimum fat (0.4 gram per lb) everyday.

I suggest doing that with the food you enjoy.

This OP.

Online calculators are great, but I wouldn't swear by them. They can help you determine roughly what range you should start in, then it's your job to alter it however fits best for you.

For me, I weigh in twice a day (every AM/PM) and tally the weekly averages. Depending on my goal, bulking or cutting, I adjust my calories accordingly to the average weight vs. the previous week (i.e. if I'm trying to lose 1-1.5 lb/wk and I only lost 0.5lb, then I'll slightly lower the total calories). This worked wonders for me through both a bulk and cut, you just need to find what works for you!

[nocrapman]

Personally I prefer eating a bit more on workout days.

You could eat the same too. What matters is your weekly deficit.

Don't get too stuck on absolute numbers for P/C/F. They will change pretty fast if u r doing it right.
Focus on the ratios for Protein and fat. Use carb as filler to reach calorie goal.

Quick meal ideas - oatmeal, eggs/white + some yolk, greek yogurt, cottage cheese (2%) with blueberries, grilled chicken, baked fish, turkey, sweet potato, Quinoa salad, brown rice, peanut/almond butter on P28 bread. Green tea for antioxidants and caffeine.
Use a protein shake at work as a snack. Buy good quality stuff.

Consider a cheat day every week but don't go too crazy.
Consider a highcarb day every week to rev up the metabolism a bit.

Good luck!

[vw_dubgal]

I may sound thick infact I do but lowering calories is yep easy but I would have to adjust pros carbs and fats too? If so I am lost not how to as I would just deduct numbers but to what number is my point....

[vw_dubgal]

Thank you

[Gxp23]

I may sound thick infact I do but lowering calories is yep easy but I would have to adjust pros carbs and fats too? If so I am lost not how to as I would just deduct numbers but to what number is my point....

When you stall, just deduct around 100 cals or so, just take them from where you can afford to.

[vw_dubgal]

Thank you