|
-
08-22-2017, 01:26 AM #91
-
08-22-2017, 04:40 AM #92
Hoping you can help. I've read through the thread but still not 100% certain and I would really value your input.
I'm very overweight (circa 250lbs) and I've been weight training for the last 8 weeks with a PT. they've provided me with a nutritional plan and my protein intake is 253g per day.
My aim is to build muscle and also reduce body fat.
A couple of people have mentioned to me that the protein seems very high and it should be based on lean body mass and not overall weight. What's your thoughts?
Calories: 1800
Fat: 41g
I'm managing to achieve the levels of protein daily (I struggled at the start).
-
-
08-22-2017, 11:20 AM #93
-
08-22-2017, 11:28 AM #94
-
08-23-2017, 01:49 AM #95
-
08-23-2017, 02:11 AM #96
I think if it's not going to cause me any harm, I'll continue on with what I'm doing. Im quite in the swing of it now and comfortable with how I structure my meals. I think we'll be evaluating my nutrition again soon due to my weight loss, just make sure what I'm doing is right.
My PT isn't a nutritionalist and his advice has been based on his personal experience - but it didn't seem to be doing me any harm as I'm getting good loses on the scales, loses in inches, and great strength gains.
I think the one thing I worry about is my ability to build muscle while losing fat - as it seems that is incredibly difficult to do.
-
-
08-23-2017, 03:26 AM #97
Keep in mind I'm not a nutritionist either. I'm not a fan of a 250 gram protein diet for you. I recommend less. But if you like it do what you want.
You should lose about 2 pounds per week, or more.
I think the one thing I worry about is my ability to build muscle while losing fat - as it seems that is incredibly difficult to do.
-
08-23-2017, 03:54 AM #98
Currently I've lost 23lb across 8 weeks so that's 2.8lb per week. I know I can't expect to lose at this rate forever, but if I can keep this up for the next 8 weeks at least, I'll be happy!
Thank you for the link. I've lost inches, and I feel that I'm building muscle (I'm definitely gaining strength), but I guess it's hard to know for certain as you can't really get a good visual under my flubber... :-/
-
08-23-2017, 04:56 AM #99
-
08-23-2017, 11:16 AM #100
-
-
08-31-2017, 10:18 PM #101
I'm 21 stone (about 290 pounds) I started dieting using my fitness pal it's brilliant n I started going the gym and lifting weights doing a body part a day. Tried doing 2 parts a day but burnt out after one. I used to eat loads but since I'm training I've stopped and just eat some weetabix on a morning then protein shakes during the day every few hours then I have a chicken dinner on a night with all veg n just a couple of new potatoes. I thought doing this I will get my daily amount of protein which is 220gram and not many carbs or fat n I thought that way I would lose weight. Is this true??? I got a belly and want rid of it asap. People say I need 200 g of carbs a day tho and 60 grams of fat. What do they do carbs and fats do for ur body when training apart from energy of the carbs. Won't I lose weight by having really low carb intake as long as I have my protein perfect. I'm currently on 1850 calories a day and I'm 290 pound. Any help or advice wud be great I want to get back down to about 17 like I was 3 year ago. I walk 90 minutes a day too for cardio. Thanks for your help and your time
-
09-03-2017, 02:12 AM #102
-
09-12-2017, 04:15 PM #103
-
09-16-2017, 03:44 AM #104
-
-
09-16-2017, 03:58 AM #105
Notice the word "may", meaning it's not certain. Seems like it may have benefits for dental health and potentially mental health (not the strongest evidence though).
http://apps.who.int/iris/bitstream/1...8_eng.pdf?ua=1
Remaining caloric budget: whatever mix of macronutrients you prefer and/or allows you to perform and feel well. Some people do better on a higher carb intakes while other people do better on moderate or lower carb intakes. It is not necessary to set a specific numbers for each macro, what matters is that the total calories, minimum fat and protein are achieved.Last edited by Mrpb; 09-16-2017 at 04:09 AM.
-
09-16-2017, 04:12 AM #106
-
09-16-2017, 07:30 AM #107
For example:
https://www.forbes.com/sites/daviddi.../#7637470b5bbf
https://www.medicalnewstoday.com/articles/318818.php
If you search on Google there are more examples.Last edited by Mrpb; 09-16-2017 at 08:42 AM.
-
09-16-2017, 10:32 AM #108
-
-
09-16-2017, 11:11 AM #109
-
09-17-2017, 02:35 AM #110
-
09-17-2017, 06:44 AM #111
I'm 6'1, 145lb, 32m
So if my target goal is 155lb to start, I'd need (minimum):
Calorie - Whatever the surplus is of my TDEE
Protein - 110g
Fat - 62g
right?
I calculated my intake for breakfast this morning and got:
Calories - 1745
Protein - 61g
Fat - 85g
Carbohydrate - 207g
I've been underweight my whole life and struggled with it but only recently (today) started counting my calories. My breakfast is virtually the same every morning, so I seem to be fine there. What I have issues with is my afternoon meals mostly due to work. Most calorie calculators state I need ~3000-3500 calories to gain 1-2 lbs/week. I've already gotten half of it for my breakfast. Is it really as simple as getting the other half through my afternoon meals?
Another thing is, I'm mostly active due to the work I do but I don't work out. Will this extra weight I potentially gain simply be fat?
Thanks for the thread btw
-
09-17-2017, 08:33 AM #112
Keep in mind that it's rather weak evidence. If you're active and consuming a diet high in vegetables, fruit, fiber and micronutrients it's quite likely added sugars up to 10% aren't going to be an issue.
Yes.
Another thing is, I'm mostly active due to the work I do but I don't work out. Will this extra weight I potentially gain simply be fat?
-
-
09-18-2017, 06:13 AM #113
-
09-18-2017, 10:38 PM #114
-
09-20-2017, 03:12 AM #115
-
09-20-2017, 03:18 AM #116
First I want a confirm about sugar daily intake (27-30 grams female/male).
Does it count sugar in milk, beans, fruits, etc already part of the food itself? or is it "only" / artificially-added sugar, like using chocolate sweet powder in milk, some chocolate spread on bread, some fruit juices from a can?
Second, I want to know if there are any recommendations for daily intake of vegetables/fruits (in grams) for general health improvement purposes?
-
-
09-20-2017, 03:22 AM #117
The TDEE calculation is just a rough estimate. You should know by now what your real TDEE is based on what actually happens on the scale.
Added sugars are only added sugars. Not the sugars present in dairy, fruit, beans. Exception: Sugars from fruit juice should be counted as added.
The general recommendation for whole fruit and vegetable combined is about 500 gram. If you're smaller female 400 would probably be fine too.
What's more important than the exact amount of grams is achieving your fiber and micronutrient intake.
Most of the above answers are mentioned in the first post of this thread too. It's probably a good idea to read it back slowly.Last edited by Mrpb; 09-20-2017 at 03:29 AM.
-
09-20-2017, 03:33 AM #118
I will re-read the first post. It has help me set up a good nutrition plan last week but I will revisit it. Thank you.
TDEE is a bit difficult to observe, if the aim is strength gain, with the use of 5 g creatinine powder/day, the scale could mean anything from fat, water, muscle. What other things that could be an indication of TDEE other than: scale, measurements, cloth fits, strength increase, weight progression, etc?
-
09-20-2017, 03:53 AM #119
-
09-20-2017, 06:15 AM #120
I did re-read twice but what I asked about is not available in the post. I like the strategies you posted on how to approach TDEE & I incorporated them into my routine. I am asking for further indicators about TDEE, not using weighting scale, not cloth measurements/fitting, not 7-days caloric intake, not 7-days moving average, not fat percentage clippers or digital readers, is there any?
Similar Threads
-
question about calculating calories and macros?
By mavrik3434 in forum Nutrition MiscReplies: 4Last Post: 07-17-2014, 11:03 AM -
Calculating Calories and Macros Sticky
By chrissyskye1 in forum Female BodybuildingReplies: 7Last Post: 08-21-2013, 05:18 PM -
Calculating Calories and Macros?
By lewisab in forum NutritionReplies: 8Last Post: 11-28-2012, 10:20 AM -
Need help calculating calories and macros...
By MuscleMama76 in forum Female BodybuildingReplies: 6Last Post: 04-28-2012, 01:13 AM
Bookmarks