How many cals do I need?

[cookiecrumb]

Hi, I am new here, first time on the 35+ forum. Ok, I am 5'8 and weigh about 153. I lift weights and do cardio....maybe too much ( 5-6 times a week for an hour). I also walk (fast) 3 miles 3-4 times a week. I only do so much cardio because I LOVE it.

Anyway, I want to cut down. Maybe go to 140-144lbs. I want to lose some fat on my back and on my legs. I really want a nice sculpted back and I know I'll have to cut down to see the muscles. I know I can't spot reduce. I tend to undereat......like I try to stay at 1500-1600 cals a day, but that is hard to maintain. Anyone have any ideas how much I SHOULD be eating? I am tending to eat too little I think and then overeat later. Any advice would be appreciated.

[SR800]

With your level of activity i bet you could up your calories to around 1800-1900 and then not be in starvation mode and begin to lose fat. You need to go to the nutrition and losing fat section and read some of the stickies, but basically at least 6 meals a day while cutting. A certain girl will be along shortly to post up nutrition and eating recommendations.

[cookiecrumb]

Originally Posted by SR800

With your level of activity i bet you could up your calories to around 1800-1900 and then not be in starvation mode and begin to lose fat. You need to go to the nutrition and losing fat section and read some of the stickies, but basically at least 6 meals a day while cutting. A certain girl will be along shortly to post up nutrition and eating recommendations.

Hi , ok thanks. I am also thinking......I may feel starved all the time because even though I am eating 1500 cal/day......I may be cutting my carbs too low? I try to keep it at about 80-100 g carbs/day. Even at this rate, I am virtually at a stand still weight loss/ fat loss wise. People tell me...."look you are 39, not 20, what do you expect?"

[ChocoChick]

Cutting carbs won't make you lose weight unless you are insulin resistant, which is unlikely at your weight.

I would say you have probably slowed your metabolism and that's why you are seeing weight loss. The body is remarkably adaptive, so if you've been doing all that activity on 1500 calories for an extended period of time, your body has no doubt learned to get by with less. Granted, we are all unique, but I am 5'6", weigh 128 and eat ~1800 calories with at least 2 days a week of ~2100 and I am maintaining. I'm also a lot older than you are.

Try taking your calories up a bit at a time, say 1600 calories per day for a week, then 1700 for the next week, and so on. I would also increase carbs, especially with the amount of lifting and cardio you are doing. I like a formula of 1g/protein per pound of bodyweight, .3-.4g/fat per pound and the balance from carbs. There are oodles of calculators out there that can give you a rough idea of your needs, but you'll have to tweak it to make it work for you. Here is one:http://www.freedieting.com/tools/cal...alculator.htm#

Last but not least -- from what I can see in your avatar, you look great! You have a really lean and defined look.

[Hibiscus09]

Hi cookie!

Here's some great information from Tom Venuto as to how many calories you require:

http://www.freedomfly.net/Articles/N...utrition14.htm

His "Burn the Fat, Feed the Muscle" is an excellent read.

I agree -- you do look great in your avatar!

Oh, and by the way -- I did the not eating enough thing for years. I had about 1,300 to 1,500 calories per day. I finally worked with a nutritonist who bumped my cals up to 2,100 to 2,200 and I went from 19.3% bodyfat to 15% bodyfat over the next 6 weeks or so. When I started with her I weighed 121lbs. I did gain some pounds (not much), but my bodyfat went down and my body actually measured smaller as far as inches (and clothes) were concerned.

She also cut back my cardio to 30 minutes three times a week and then gradually increased it over time. Sometimes it's best to back off some as your body has adjusted to all the cardio you are doing.

[cookiecrumb]

Originally Posted by dbflgirl

Cutting carbs won't make you lose weight unless you are insulin resistant, which is unlikely at your weight.

I would say you have probably slowed your metabolism and that's why you are seeing weight loss. The body is remarkably adaptive, so if you've been doing all that activity on 1500 calories for an extended period of time, your body has no doubt learned to get by with less. Granted, we are all unique, but I am 5'6", weigh 128 and eat ~1800 calories with at least 2 days a week of ~2100 and I am maintaining. I'm also a lot older than you are.

Try taking your calories up a bit at a time, say 1600 calories per day for a week, then 1700 for the next week, and so on. I would also increase carbs, especially with the amount of lifting and cardio you are doing. I like a formula of 1g/protein per pound of bodyweight, .3-.4g/fat per pound and the balance from carbs. There are oodles of calculators out there that can give you a rough idea of your needs, but you'll have to tweak it to make it work for you. Here is one:http://www.freedieting.com/tools/cal...alculator.htm#

Last but not least -- from what I can see in your avatar, you look great! You have a really lean and defined look.

Hi, thanks alot for the great reply. I'm not sure I understand your comment about the carbs. If I keep my carbs relatively low.....will my body not start to burn fat? Thank you for the compliment as well. People are often suprised that I weigh what I do.....apparently expecting me to weigh less. I guess I shouldn't be worried about the # I will check out that link.

[Chi_town]

Originally Posted by cookiecrumb

Hi, I am new here, first time on the 35+ forum.

I'll just say Welcome, because it seems like you have already received some great advice.

[Mark1T]

Hi Cookie! Nice to have you here

[cookiecrumb]

Originally Posted by Hibiscus09

Hi cookie!

Here's some great information from Tom Venuto as to how many calories you require:

http://www.freedomfly.net/Articles/N...utrition14.htm

His "Burn the Fat, Feed the Muscle" is an excellent read.

I agree -- you do look great in your avatar!

Oh, and by the way -- I did the not eating enough thing for years. I had about 1,300 to 1,500 calories per day. I finally worked with a nutritonist who bumped my cals up to 2,100 to 2,200 and I went from 19.3% bodyfat to 15% bodyfat over the next 6 weeks or so. When I started with her I weighed 121lbs. I did gain some pounds (not much), but my bodyfat went down and my body actually measured smaller as far as inches (and clothes) were concerned.

She also cut back my cardio to 30 minutes three times a week and then gradually increased it over time. Sometimes it's best to back off some as your body has adjusted to all the cardio you are doing.

Hi, thanks for taking the time to reply. I have heard of that book, I will look into it. I have noticed too that I seem to be the same size at 153 pounds now as I was at 138- 140 pounds when i was in my 20's. I didn't exercise back then. I have definately changed my body composition for sure.....I do have a leaner look now. I am going to try to build some more muscle and lean out more too. I will consider your suggestions, thanks!!

[cookiecrumb]

Originally Posted by Chi_town

I'll just say Welcome, because it seems like you have already received some great advice.

Thanks!

[cookiecrumb]

Originally Posted by Mark1T

Hi Cookie! Nice to have you here

Thanks, glad I found it, I think this will be what I need to become "newly motivated".

I find that generally friends, co-workers, etc. aren't very supportive. Everyone seems to think i am nuts for not being happy with where I am at. I like having goals though, like to see changes...keeps me on track.

[Hibiscus09]

You should start a journal in our journal section -- "Over 35 Workout Journals"! We have fun encouraging each other as we strive to achieve our goals.

[ChocoChick]

Originally Posted by cookiecrumb

Hi, thanks alot for the great reply. I'm not sure I understand your comment about the carbs. If I keep my carbs relatively low.....will my body not start to burn fat? Thank you for the compliment as well. People are often suprised that I weigh what I do.....apparently expecting me to weigh less. I guess I shouldn't be worried about the # I will check out that link.

Unless you are going to go to a ketogenic diet, you aren't going to accomplish anything by keeping carbs at the level you've mentioned. It's too high to be keto and too low to be protein sparing. Honestly, I am not a big fan of low carb eating as a way of life (unless you have a medical condition that requires it, of course). I do advocate eating whole grains and green veggies while eliminating refined sugars and processed foods, etc. Along with lean proteins and healthy fats, of course.

Do you know your bodyfat %? This is a far more meaningful statistic than your weight. As you pointed out, you are leaner now at 153 than you were at 138. I go by measurements and the mirror more than the scale.

If you want to post your diet -- a typical day -- I'm sure there are a few people here who would be happy to comment.

[Hibiscus09]

Originally Posted by dbflgirl

Honestly, I am not a big fan of low carb eating as a way of life (unless you have a medical condition that requires it, of course). I do advocate eating whole grains and green veggies while eliminating refined sugars and processed foods, etc. Along with lean proteins and healthy fats, of course.

Me either and ditto on the advice as to what you should eat.

Oh, and I would add fruit to the list earlier in the day. I love fresh fruit -- especially grapefruit and berries.

[BurritoMan]

Three things you wrote seem fairly key:

1) Your calorie count is very low

2) you said you may feel starved all the time

3) You said you tend to undereat then overeat later

Well if you put all those together I'd say you have trained your body to be in starvation mode all the time which means it's looking to store anything it can in a survival adapation.

So it would probably be better to break meals into smaller chunks but eat them more often and don't go too long without food. This way you can get your calorie count up, never feel starved, and still lose some weight which you said is one of your goals.

Also you might want to give more details on your eating habits (if any) before and after all that cardio.

[cookiecrumb]

Originally Posted by masfrijoles

Three things you wrote seem fairly key:

1) Your calorie count is very low

2) you said you may feel starved all the time

3) You said you tend to undereat then overeat later

Well if you put all those together I'd say you have trained your body to be in starvation mode all the time which means it's looking to store anything it can in a survival adapation.

So it would probably be better to break meals into smaller chunks but eat them more often and don't go too long without food. This way you can get your calorie count up, never feel starved, and still lose some weight which you said is one of your goals.

Also you might want to give more details on your eating habits (if any) before and after all that cardio.

Hi, thanks for your reply.

Typical days eating:

I go to the gym at 9am. I don't eat before I go. Mainly because all that jumping around will make me ill if I have eaten, or I will get crampy, so I eat after. I do weights as well. I'll eat extra veggies and salad anytime I am hungry. Anyway:

1130am: whey protein shake with berries and 1/3 c raw oats blended
2 fish oil caps

approx. 130pm: 1-2 boneless chicken breasts, with a salad (raw spinach, lots of veggies) I'll sometimes add kidney beans.

330pm: 1/3 cup nuts, 1/3c frozen berries


530pm: chicken breast or fish or tuna with a similar salad. 1/2 c brown rice. Fish oil


730pm: pro. shake. OR 3 Finn crisps with peanut butter . I'll also eat something "snacky" ......more nuts or something.

This is fairly typical. Most likely not enough. I tend to do this for awhile and then get somewhat "bingey" at times. I also have stayed the same weight and I don't seem to be leaning out anymore. My activity level is high. Any comments on my diet will be appreciated.

[ChocoChick]

I wouldn't go to the gym empty. And I wouldn't wait until 11:30 for your post workout nutrition.

Have a look at this. I am off to the dentist but I'll be back later.

First off, you need to find your maintenance calories – this is the number of calories you need to stay at your current weight.

Step 1 – Find your BMR

Katch-McArdle formula (if you know your bodyfat %): BMR = 370 + (21.6 X lean mass in kg)

Harris Benedict (if you don’t): http://www.bmi-calculator.net/bmr-calculator/

Step 2 – Multiply your BMR by the appropriate activity factor. This will give you your maintenance calories. To lose, eat 15%-20% less.

• Little or no exercise: 1.2
• Light exercise/sports 1-3 days a week: 1.375
• Moderate exercise/sports 3-5 days a week: 1.55
• Hard exercises/sports 6-7 days a week: 1.725
• Extra active – training 2x per day, extremely physical job etc. :1.9

Food Guidelines:

- Eat every 2-3 hours -- this will result in 6-7 meals per day
- Keep each meal roughly the same size
- Eat lean protein, starchy or fibrous carbs and healthy fats at every meal (exceptions below)
- Eat as close to nature as possible -- no processed foods, no sugar, no white flour
- Get between 1 - 1.5 g protein per pound of body weight, evenly split across your meals
- Get between .3 - .4 g fat per pound of bodyweight, evenly split across your meals (except post workout)
- Fill in with complex carbs to reach your desired calorie level
- Cluster starchy carbs at breakfast, preworkout and postworkout
- Have whey protein shakes postworkout only
- Make your last meal of the day protein + fat only
- EAT YOUR VEGGIES
- Supplement with multi-vitamin, multi-mineral and EFAs

Lean proteins: Boneless, skinless chicken or turkey; egg whites; tofu; protein powder; ostrich; buffalo; top round beef (aka London Broil); canned tuna; fish and shellfish (including fatty fish like salmon, catfish and mackerel); cottage cheese; yogurt

Starchy carbs: Oats; brown rice; quinoa; sweet potato; beans (kidney, black, pinto, northern, white, etc.); legumes (lentils); Ezekiel/sprouted bread; whole wheat pasta; whole grain bread (in moderation - very processed)

Fibrous carbs: Pretty much any vegetable, especially green ones. Broccoli, spinach, cauliflower, brussel sprouts, artichokes, escarole, kale, green beans, zucchini, squash, mushrooms, tomatoes, lettuces

Healthy fats: Seeds (esp. ground flax), extra virgin olive oil, salmon and other fatty fish, nuts and nut butters (walnuts and almonds are great), avocado, coconut oil

Fruits: Strawberries, blueberries, cantaloupe, apples, pears

[Hibiscus09]

Originally Posted by cookiecrumb

Hi, thanks for your reply.

Typical days eating:

I go to the gym at 9am. I don't eat before I go. Mainly because all that jumping around will make me ill if I have eaten, or I will get crampy, so I eat after. I do weights as well. I'll eat extra veggies and salad anytime I am hungry.

What time do you wake up? It seems you would have time to get a meal in at least an hour before that and you should be fine without cramping. I'm not a very exciting eater in the morning and generally have oatmeal, an egg, and enough egg whites to satisfy my protein requirements for my first meal. I also add a little fat via olive oil to satisfy my fat requirements for that meal. (Sometimes I use natural peanutbutter)

Anyway:

1130am: whey protein shake with berries and 1/3 c raw oats blended
2 fish oil caps

That looks great for post workout, except I'd take out the fish oil caps. (You might want to take those with your 1st meal of the day. I don't take them as my body does not tolerate them very well.) There shouldn't be any fat taken with the post workout meal. I'd also have more oats if I were you to make sure you get enough carbs post workout. Here's a good article on nutrition surrounding your workout.

http://www.bodybuilding.com/fun/topicoftheweek37.htm

It explains the importance of pre and post workout nutrition and the timing of these meals.

approx. 130pm: 1-2 boneless chicken breasts, with a salad (raw spinach, lots of veggies) I'll sometimes add kidney beans.

Looks good to me. Make sure you're getting some fat also. This meal should be an hour to an hour and a half following your post workout nutrition.

330pm: 1/3 cup nuts, 1/3c frozen berries

This meal looks more snack like and you need to add some protein.

530pm: chicken breast or fish or tuna with a similar salad. 1/2 c brown rice. Fish oil

Looks good. 1/2 cup brown rice only has about 20 carbs. I know the salad has a few, but you need to make sure you get enough carbs in each meal.

730pm: pro. shake. OR 3 Finn crisps with peanut butter . I'll also eat something "snacky" ......more nuts or something.

I'd avoid shakes except post workout, if possible. I think it's best to stick to whole foods except post workout. It takes more energy and time for your body to digest whole foods and will aid in keeping your metabolism burning at a desirable rate.

This is fairly typical. Most likely not enough. I tend to do this for awhile and then get somewhat "bingey" at times. I also have stayed the same weight and I don't seem to be leaning out anymore. My activity level is high. Any comments on my diet will be appreciated.

You'd be better off having six (or more -- but I can never find the time to go above six) meals per day. I don't know if 7:30 is a good time to have your last meal, unless you're going to bed at 8:00 or so. You could probably add another meal after that meal. For your last meal, I'd stick with a protein, fat & fibrous veggies. There's no need to have starchy carbs right before bed.

You should split your macronutrients up as evenly as possible during the day (remembering when you split up your macronutrients that there should be no fat in the post workout meal.)

I can't think of anything else. The food list provided looks great!

Good luck to you!

[BurritoMan]

All your food intake is during 8 hours. Then you have 16 hours without food. That's a feast/famine cycle. Then, at the end of the 16 hour famine you do weights and what, 1 hour of cardio?

I believe you have trained your body to be very very efficient i.e. slowed down your metabolism. Then, during the 8 hour feast it is very good at storing away.

[cookiecrumb]

Thanks for the reply. I'll definately check out the link and use these tips. I'll post on my progress!

[cookiecrumb]

Originally Posted by dbflgirl

I wouldn't go to the gym empty. And I wouldn't wait until 11:30 for your post workout nutrition.

Have a look at this. I am off to the dentist but I'll be back later.

First off, you need to find your maintenance calories – this is the number of calories you need to stay at your current weight.

Step 1 – Find your BMR

Katch-McArdle formula (if you know your bodyfat %): BMR = 370 + (21.6 X lean mass in kg)

Harris Benedict (if you don’t): http://www.bmi-calculator.net/bmr-calculator/

Step 2 – Multiply your BMR by the appropriate activity factor. This will give you your maintenance calories. To lose, eat 15%-20% less.

• Little or no exercise: 1.2
• Light exercise/sports 1-3 days a week: 1.375
• Moderate exercise/sports 3-5 days a week: 1.55
• Hard exercises/sports 6-7 days a week: 1.725
• Extra active – training 2x per day, extremely physical job etc. :1.9

Food Guidelines:

- Eat every 2-3 hours -- this will result in 6-7 meals per day
- Keep each meal roughly the same size
- Eat lean protein, starchy or fibrous carbs and healthy fats at every meal (exceptions below)
- Eat as close to nature as possible -- no processed foods, no sugar, no white flour
- Get between 1 - 1.5 g protein per pound of body weight, evenly split across your meals
- Get between .3 - .4 g fat per pound of bodyweight, evenly split across your meals (except post workout)
- Fill in with complex carbs to reach your desired calorie level
- Cluster starchy carbs at breakfast, preworkout and postworkout
- Have whey protein shakes postworkout only
- Make your last meal of the day protein + fat only
- EAT YOUR VEGGIES
- Supplement with multi-vitamin, multi-mineral and EFAs

Lean proteins: Boneless, skinless chicken or turkey; egg whites; tofu; protein powder; ostrich; buffalo; top round beef (aka London Broil); canned tuna; fish and shellfish (including fatty fish like salmon, catfish and mackerel); cottage cheese; yogurt

Starchy carbs: Oats; brown rice; quinoa; sweet potato; beans (kidney, black, pinto, northern, white, etc.); legumes (lentils); Ezekiel/sprouted bread; whole wheat pasta; whole grain bread (in moderation - very processed)

Fibrous carbs: Pretty much any vegetable, especially green ones. Broccoli, spinach, cauliflower, brussel sprouts, artichokes, escarole, kale, green beans, zucchini, squash, mushrooms, tomatoes, lettuces

Healthy fats: Seeds (esp. ground flax), extra virgin olive oil, salmon and other fatty fish, nuts and nut butters (walnuts and almonds are great), avocado, coconut oil

Fruits: Strawberries, blueberries, cantaloupe, apples, pears

Thanks for taking the time to write! I'll copy this stuff out for myself!

[Hibiscus09]

Originally Posted by cookiecrumb

Thanks for the reply. I'll definately check out the link and use these tips. I'll post on my progress!

You're welcome! You do look great in your avatar. I imagine you're pretty lean already. Good luck to you!