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beagle5
03-01-2012, 09:24 AM
Hi-

I READ THE STICKIES!

New here. Have been using another fitness site for a while now, but looking for a fresh perspective.

I'm 5'7", female, 27 years old. Currently weigh 160. Looking to lose about 15 lbs. I started focusing on nutrition and increasing my mileage again (used to run a lot more) at the beginning of January. I lost 4 lbs. in January, and have gained .2 in February! :( I currently run about 10 miles per week (one short run, one HIIT workout, and one long run) and walk about 10 miles (with my dog). Do some core work, too. I have a thyroid issue, but it's well controlled with medication. Also, I have Celiac's Disease so I cannot eat gluten.

This is what a typical day looks like for me:
https://lh3.googleusercontent.com/-v5I0GUTGpTM/T0-vjHlP7OI/AAAAAAAAPXg/FvI04-uxUPI/s640/Picture%25201.png
https://lh5.googleusercontent.com/-FI6Ya2F8tzs/T0-vlKzxzzI/AAAAAAAAPXo/VkJd-cMhTlU/s610/Picture%25202.png

Let me know if you have questions.

Any advice/info you can give would be appreciated.

beagle5
03-01-2012, 10:20 AM
Also...

According to the formulas provided in the sticky, my BMR is 2,049. If I reduce my calorie intake by 10%, I should be eating 1,844 calories per day (1,742 if I reduce by 15%, and 1,639 if I reduce by 20%). I'm assuming this is standard whether it's a day where I'm not working out at all, or a day when I'm running 6 miles?

lee__d
03-01-2012, 10:26 AM
Also...

According to the formulas provided in the sticky, my BMR is 2,049. If I reduce my calorie intake by 10%, I should be eating 1,844 calories per day (1,742 if I reduce by 15%, and 1,639 if I reduce by 20%). I'm assuming this is standard whether it's a day where I'm not working out at all, or a day when I'm running 6 miles?

standard. but also you have to multiply your bmr by an activity multiplier to get your maintenance. Then take 10-20% (or w/e u want your deficit to be) off of that. you seem active so you really need to use the activity multiplier imo.

you're fat intake also seems a tad low.

you don't mention lifting, but u might want to incorporate it.

beagle5
03-01-2012, 10:35 AM
Thanks for responding. I agree- I want to up my fat intake (healthy fats of course). The website I'm currently using lists the macros as percentages, which I hate. Thought it was interesting in the sticky that [obviously] our bodies don't care if we're eating 40:30:30, but the food tracker I'm using does- so, I'll just live it with the calorie tracker saying I'm "over" in my fat intake.... or, look for a new calorie counter.

I multiplied my BMR of 2,049 by 1.35 (I have mainly a desk job, but run 3 days per week) and I get 2,766. If I reduce that by say 15%, I get 2,351 which seems like an awful lot of calories to me- I really think I'd gain weight eating that much! A 20% reduction gives me 2,213 which also is high!

Is there really any way I could eat 2,200 a day and still lose?!

Re: lifting- I'm planning to incorporate a lifting program- my gym membership ran out a few months ago so I'm currently looking at some at-home options.

Thanks again.

lee__d
03-01-2012, 10:44 AM
Thanks for responding. I agree- I want to up my fat intake (healthy fats of course). The website I'm currently using lists the macros as percentages, which I hate. Thought it was interesting in the sticky that [obviously] our bodies don't care if we're eating 40:30:30, but the food tracker I'm using does- so, I'll just live it with the calorie tracker saying I'm "over" in my fat intake.... or, look for a new calorie counter.

I multiplied my BMR of 2,049 by 1.35 (I have mainly a desk job, but run 3 days per week) and I get 2,766. If I reduce that by say 15%, I get 2,351 which seems like an awful lot of calories to me- I really think I'd gain weight eating that much! A 20% reduction gives me 2,213 which also is high!

Is there really any way I could eat 2,200 a day and still lose?!

Re: lifting- I'm planning to incorporate a lifting program- my gym membership ran out a few months ago so I'm currently looking at some at-home options.

Thanks again.

honestly the only way to know would be to try. I mean if your not sluggish/tired/run down, and you're losing nicely on 2000 cals (or w/e ur eating consistently), then use 2000 cals. at the end of the day the formulas are estimates and it takes trial, error, and tracking to determine how much we need to eat.

jgravatt
03-01-2012, 10:51 AM
Keep in mind that the formulas are more of starting point, eat 2,200 for two or three weeks see what happens and adjust as needed.

germaine07
03-01-2012, 10:53 AM
Also...

According to the formulas provided in the sticky, my BMR is 2,049. If I reduce my calorie intake by 10%, I should be eating 1,844 calories per day (1,742 if I reduce by 15%, and 1,639 if I reduce by 20%). I'm assuming this is standard whether it's a day where I'm not working out at all, or a day when I'm running 6 miles?
I doubt your BMR is 2,049. Your a 27yr old female, 160lbs, 5'7. My BMR is 1861 and i'm 6ft 20yr old male, 180lbs. Think you need to re-calculate.

lee__d
03-01-2012, 10:56 AM
I doubt your BMR is 2,049. Your a 27yr old female, 160lbs, 5'7. My BMR is 1861 and i'm 6ft 20yr old male, 180lbs. Think you need to re-calculate.

he's right, i just plugged op's numbers in a calc and got 1495 as bmr

beagle5
03-01-2012, 11:00 AM
You're right- I just did the same. Meant to say that once you multiply BMR times activity level.

Just calculated 2023, so a 15% reduction would be 1720- sounds much better!

I have been eating around this many calories (usually between 1500 and 1750) and I'm not seeing a loss.

germaine07
03-01-2012, 11:03 AM
he's right, i just plugged op's numbers in a calc and got 1495 as bmr
So 1495*1.35=2018.
Thats the maintenance. Pretty much the 2049 posted as BMR, probably mixed up along the way.
Anyway, shoot for 1650-1800calories as a starting point and adjust according to results.
Increase Fats to ~80g.
Protein should be roughly 140-150, i don't know your Lean Mass. I'm guessing 140 is enough.
Whatever calories you have left over you can fill with carbs if you wish. Or fats and protein if you prefer.

beagle5
03-01-2012, 11:19 AM
So 1495*1.35=2018.
Thats the maintenance. Pretty much the 2049 posted as BMR, probably mixed up along the way.
Anyway, shoot for 1650-1800calories as a starting point and adjust according to results.
Increase Fats to ~80g.
Protein should be roughly 140-150, i don't know your Lean Mass. I'm guessing 140 is enough.
Whatever calories you have left over you can fill with carbs if you wish. Or fats and protein if you prefer.

Thank you. I don't know my Lean Mass either.

So, about 80g of fat, 140g of protein and the rest carbs... I LOVE carbs (fruit, oatmeal, etc.) and tend to not like protein very much (don't really like meat) so this will be tough, but I'm going to definitely give it a go- thank you!