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NewBeginning139
09-23-2014, 11:59 AM
Okay so about a month ago I made a post with what I posted below, I figured that with a diet like that I should loose 1-2 pounds a week easily, but it seems somewhere along the lines I've messed up with the calculations, as today was my monthly weigh in day and i put on 2 pounds since last month when i first started this? I work out 4 times a week each time for 1-1.5 hours, followed by 3 days of cardio a week for 45 mins-hour each time. If someone would be able to point me where I've gone wrong or give me any advice that would be great.



"Okay so I've recently started to take this from a more serious approach and wanting to make a lifestyle change, I think I've calculated what I should be taking in a day correctly (hopefully) and just looking for a second opinion really as I can't really afford to hire a trainer/Dietician...from what I've read I should be able to loose 2 pounds roughly a week on a 750-1000 calorie deficit. So here's what I figured I should be trying to stick to. I'm 315 lbs at about 30% BF (I'm aware how unhealthy I am which is why I've come here)

220G of Protien = 880 calories

77G of fats = 693 calories

352G of carbs = 1408 calories

TOTAL CALORIES = 2981"

Anaerobics
09-23-2014, 12:06 PM
Read this:


COMPOSING A RATIONAL DIET

Advice on diet and nutrition is often based on myths and, even more so, on the marketing message of supplement companies and self-proclaimed diet gurus with agendas contrary to your interests. Please don't allow yourself, your health, your fitness goals or your wallet to be compromised by the prevalent misinformation. Learn the basics of nutrition and start engaging in healthy, rational dietary habits that can last a lifetime.

The first step is to discard biased advice on nutrition and diet, and, in its place, embrace simple logic:

Compose a diet that ensures micronutrient and macronutrient sufficiency, derived predominantly from whole and minimally processed foods if possible, with remaining caloric intake being largely discretionary within the bounds of common sense.


Caloric Intake

Energy balance is the primary dietary driver of body weight and it also impacts body composition. A chronic surplus of calories will result in increased body weight and a chronic deficit of calories will result in a loss of body weight.

In other words, in order to gain about one pound of tissue weight (as opposed to transient flux in water weight), you need to consume a total of about 3,500 calories more than you expend. And to lose about one pound of tissue weight, you have to do the opposite -- consume about 3,500 calories less than you expend.

Thus, the first step in constructing any rational diet is to get a sense of how many calories per day, on average, you should consume in order to progress towards your goals.

The average number of calories you expend per day -- called total daily energy expenditure (TDEE) -- is a function of your basal metabolic rate (BMR) and your average weekly activity level.

To estimate your BMR, it's important to have a sense of how much lean body mass (LBM) you carry. If you're not sure, post a photo or two and we can estimate your percentage body fat and, from this number and your total body weight, it's easy to estimate LBM by using the following formula:

LBM = body weight * (1 - percentage body fat)

To estimate BMR, use the the Katch-McArdle formula:

BMR = 370 + (9.8 * LBM in pounds)
or
BMR = 370 + (21.6 * LBM in kg)

The next step is to estimate average weekly activity using the following guidelines to calculate an activity factor (AF):


1.1 - 1.2 = Sedentary (desk job, and little formal exercise, this will be most of you students)

1.3 - 1.4 = Lightly Active (light daily activity and light exercise 1-3 days a week)

1.5 - 1.6 = Moderately Active (moderately daily Activity & moderate exercise 3-5 days a week)

1.7 - 1.8 = Very Active (physically demanding lifestyle & hard exercise 6-7 days a week)

1.9 - 2.2 = Extremely Active (athletes in endurance training or very hard physical job)


To estimate TDEE (the calories at which you will neither gain nor lose tissue weight), use the following formula:

TDEE = BMR * AF

Now that you've estimated your TDEE, it's important to refine that estimate empirically. To do so, consume an average amount of calories equal to estimated TDEE for two weeks, monitoring weight change. The results will confirm your actual TDEE.

Once you know your actually TDEE, set your caloric intake to match your goals as follows:

To maintain weight, consume an amount of calories equal to TDEE.
To lose weight, consume 10% to 20% less than TDEE.
To gain weight, consume 10% 20 20% more than TDEE.

Monitor weight change via the scale and also body composition via the mirror and how clothing fits, making adjustments as needed biweekly.


Macronutrient Intake

Ensure that your intake of macronutrients meets sufficiency (as defined below), with remaining macronutrient composition of the diet being largely a function of personal preference.

Ideally, ensure macronutrient sufficiency predominantly or, ideally, entirely from whole and minimally processed foods.

Protein: ~0.6 to ~0.8 grams per pound of bodyweight (or target/ideal weight in the obese) -- the highest amount justified by research.

Fat: ~0.45 grams per pound of bodyweight (or target/ideal weight in the obese) -- the lowest amount implied by clinical observation.

Remaining caloric budget: whatever mix of macronutrients you prefer -- as implied by research.


Micronutrient Intake

Take care and use good judgement in food selection and portioning to ensure that micronutrient sufficiency is reached without excessive intake from dietary sources and/or supplements.

As with macronutrient sufficiency, one should ensure micronutrient sufficiency predominantly or, ideally, entirely from whole and minimally processed foods.

To get a good sense of recommended intake of vitamins and minerals, please review this USDA guidelines webpage.

You'll find the following information particularly helpful:


Intakes: Recommended Intakes for Individuals

RDA and Adequate Intake for Vitamins and Elements

Upper Limit for Vitamins and Elements

Electrolytes and Water


Meal Timing, Composition & Frequency

The number of meals you consume, the timing of those meals and the macro/micronutrient composition of each meal is largely a function of personal preference.

While it might be "optimal" to consume more than one meal per day and less than 5 meals per day, the simple truth is that any difference that directly results from such fine tuning is likely too small to notice even after years of training.

Thus, base your meal timing, composition and frequency on your subjective preference such as to optimize your sense of energy, performance, satiety, palatability, convenience, social/business life and sustainability.

Do not hesitate to very all three factors from day to day as circumstance dictates. In other words, do not become a slave to routine, with inflexibility compromising your quality of life.


Pre & Post Workout Nutrition

What (if anything) you consume before and after your workout does not play a significant direct role in the outcome of your diet, beyond personal preference.

Why? Because what matters in terms of direct impact on outcomes is total daily intake of all nutrients.

Thus, you should optimize based on how you respond to training in a fed or fasted state, and based on your hungry after exercise. In other words, use common sense.


Supplements

Supplements are just that, products that are intended to supplement deficiencies in your diet. If your diet is properly composed then there's no need or unique benefit to using supplements.

If your diet isn't properly composed and, thus, you have deficiencies, try to fix your diet to cure such deficiencies though the consumption of whole and minimally processed foods. If you can't fix your diet, then use the lowest dose supplement(a) needed to cure any remaining deficiencies.

ironwill2008
09-23-2014, 01:44 PM
Okay so about a month ago I made a post with what I posted below, I figured that with a diet like that I should loose 1-2 pounds a week easily, but it seems somewhere along the lines I've messed up with the calculations, as today was my monthly weigh in day and i put on 2 pounds since last month when i first started this? I work out 4 times a week each time for 1-1.5 hours, followed by 3 days of cardio a week for 45 mins-hour each time. If someone would be able to point me where I've gone wrong or give me any advice that would be great.



"Okay so I've recently started to take this from a more serious approach and wanting to make a lifestyle change, I think I've calculated what I should be taking in a day correctly (hopefully) and just looking for a second opinion really as I can't really afford to hire a trainer/Dietician...from what I've read I should be able to loose 2 pounds roughly a week on a 750-1000 calorie deficit. So here's what I figured I should be trying to stick to. I'm 315 lbs at about 30% BF (I'm aware how unhealthy I am which is why I've come here)






220G of Protien = 880 calories

77G of fats = 693 calories

352G of carbs = 1408 calories

TOTAL CALORIES = 2981"

^^^^ This looks like a good starting point. You'll need to obtain a food scale and then weigh/measure/track all your food portions to insure compliance.

With your stats, dropping 2 pounds a week would be a good goal. Stick with your ~3000 cals/day for 4 weeks, and then see where you're at.




You don't need a dietitian or a coach; you already know the basics. All you need now is the desire to stick with your plan over the long haul, and that's not anything anyone else can provide for you anyway.


GL.

AFC96
09-23-2014, 05:21 PM
Are you tracking your calories properly using a food scale? If not, that may be the problem.

Mrpb
09-23-2014, 10:01 PM
220G of Protien = 880 calories

77G of fats = 693 calories

352G of carbs = 1408 calories

TOTAL CALORIES = 2981"

Read post #2. There's no need to set your carbs. If you do it makes it much harder to fit things in your macros.

Tmdpotts
09-23-2014, 10:28 PM
main thing to do is, get the scale, keep to the macro/cals you sent for min 2 week. If you dont loose anything then try dropping 200-300 cals a day. I like to carb cycle and keep my fats and protein the same everyday. Works for me but sticking to a plan for min 2 weeks is the best way to see if your on the right path

MichaelCornwall
09-24-2014, 03:30 AM
I think it should be good if once you cross check it with your fitness trainer.