Calorie needs

[lost180]

There's so much out there that it's hard to know what to listen to. I need to lose about 55 pounds and I just don't know how much I should be taking in to get there. I don't want to over consume and slow my progress but I don't want to cut out too much and starve my body, slow my progress and burn off muscle.

From all the calculations I've done my BMR is about 1750. I try to work out most days of the week. Three days a week I do weight training and the other days I do a HIIT run walk routine on the treadmill. For now I run 30 seconds and rest 1:30 to 2 minutes. I'm usually on there for 30 minutes with 5 for warm up and cool down. I plan to increase my intensity. I'm relatively strong for a girl. I do know I'm gaining muscle so I'm relatively strong for a girl.

As far as diet I just really started trying to track my calories but sometimes it's hard to know how much you're eating. For example what 3 ounces of chicken looks like. I think I should maybe get a food scale so I know for sure. I try to eat good foods. I eat fruit every day, I don't eat white breads anymore and I pretty much never eat fast food anymore. And I break up my meals over the day now. I do see on your site you recommend a percentage of each macro nutrient in every meal which I don't do. I do my normal 3 meals but I do lower calorie snacks in between like fruit or a piece of wheat bread with a little peanut butter. I also make sure I have a small snack after work outs. A couple times a week I have a little protein power with milk for after work outs. It's hard to get used to the idea of eating so often during the day when most people grow up thinking 3 meals a day is the right way to do it. I need to get over the mind set that you need a huge breakfast, lunch and dinner.

If you could give me some insight on what I should be taking in. I get confused by calorie deficits. If I'm moderately active then all those calculators tell me I need about 2700 calories to maintain. Going off of that I've been trying to stay around 2000-2100 a calories a day. Is that right? I know that I can stick to a long term healthier life style. The hard part is knowing what's right and what isn't.

[Brian Ayers, CSCS]

Welcome to the board lost180! From the sound of it you have definitely been doing your homework. That's great. Your exercise sounds like it is quite adequate for your goals. How long have you been doing that routine?

As far as nutrition goes, I would definitely recommend getting a food scale so that you can start to measure your meal portions, I find it to be an extremely valuable tool especially when you are first starting out. Based on the calculations you described it sounds like 2000-2100 calories may be about right. It also depends on what your calorie intake has been like recently since your thyroid can adjust your metabolism depending on your average calorie intake. How long have you been eating in the 2000-2100 calorie range? Have you seen any weight loss results from eating this way? What was your average calorie intake prior to starting your current eating plan?

[lost180]

Before hand I really don't know. Some days it was probably under the 2000 range some days over but never way over. If it was ever way over it was a rare thing. Even though I hadn't been tracking my numbers specifically I still ate relatively well. I never seriously started to keep track until maybe 3 weeks ago. I lost a pound a week the past two weeks but this week I didn't lose anything however I didn't gain. I had a bad week due to some personal issues though and slacked a little with exercise and I wasn't as strict as far as the types of foods I ate so maybe that was it? I only missed one day of cardio because I was just too tired from lack of sleep due to the crap I was dealing with but I didn't binge eat or eat McDonalds or anything. Maybe my body just wasn't feelin' it this week. But one part of my brain fills with doubt that since I've only gotten my information from online that maybe it's not completely accurate or I'm misinterpreting numbers or something and the two pounds were a fluke since I didn't lose this week.

I'm sure part of my issue is lack of patience. I want to know that what I'm doing is right and that I'm not wasting my time doing something wrong because I want to get this going. I've waited too long.

[lost180]

I will add that I have been measuring my food out. I just use a measuring cup instead of a scale. Can that be used a substitute for a scale? Like one night for dinner I just chopped up a cup of chicken since I can't weigh my portions.

[lost180]

I missed your question about the work out. As with my diet I changed up exercise routines while I continued to learn what was best. For a long time I left weights out of my work outs and I could kick myself for it but I've been doing it for about 2-3 months now. For a while I was just doing it for two days and doing a full body routine but after researching and just knowing what I was doing I knew that the full body thing just wasn't working. I wasn't hitting every muscle group completely or equally. I wasn't focused enough and by the end I was half assing because I was tired and bored so within the last 2 months I've split my routine up over 3 days and do two muscle groups a day. I've definitely noticed a difference especially in my arms and back. I stick with heavier weights and I do about four exercises or so per body part with 4 sets of 10. I want to be as strong as possible without looking like a Sheerah.

As far as cardio I've gone back and forth over what's best. For a long time I tried building up to shorter distance running with the couch to 5k program but I didn't stick with it. I do intend to some day try and build up to running at least 3 miles. I've always sucked at running but I want to be good at it. But for now all my research has lead me to HIIT being the most effective exercise for weight loss so for the past month or so I've been doing that. At first I was doing it on a recumbent bike but I switched back to the treadmill. As I said before I do 30 second sprints and 2 minutes rests. I started doing 1:30 for rest atleast in the beginning of the work out while I was fresher. I've been doing a 7mph pace but I think maybe starting this week I'll increase the intensity.

[Brian Ayers, CSCS]

Mar 1, 2009 23:30:20 GMT -5 lost180 said:

Before hand I really don't know. Some days it was probably under the 2000 range some days over but never way over. If it was ever way over it was a rare thing. Even though I hadn't been tracking my numbers specifically I still ate relatively well. I never seriously started to keep track until maybe 3 weeks ago. I lost a pound a week the past two weeks but this week I didn't lose anything however I didn't gain. I had a bad week due to some personal issues though and slacked a little with exercise and I wasn't as strict as far as the types of foods I ate so maybe that was it? I only missed one day of cardio because I was just too tired from lack of sleep due to the crap I was dealing with but I didn't binge eat or eat McDonalds or anything. Maybe my body just wasn't feelin' it this week. But one part of my brain fills with doubt that since I've only gotten my information from online that maybe it's not completely accurate or I'm misinterpreting numbers or something and the two pounds were a fluke since I didn't lose this week.

I'm sure part of my issue is lack of patience. I want to know that what I'm doing is right and that I'm not wasting my time doing something wrong because I want to get this going. I've waited too long.

It sounds like you are right on track. I wouldn't cut your calories much more right now if you are keeping up with that strength training routine. Your body will need the calories to build muscle. 1 to 1.5lbs per week is a healthy weight loss. Some weeks may be less, but stay the course. The scale is not the most acurate measure of progress because there are a variety of factors (water retention, muscle growth, etc.) that can keep the scale number from dropping dispite the fact that you are still loosing fat. Have you taken body fat measurements or circumferance measurements? Those are a better measure of progress than simple scale weight.

As you mentioned, patients is the key to success. You've done your homework and now you need to believe in yourself and keep working hard. I know it's hard sometimes but as long as you are seeing progress from week to week don't get discoraged. ;D

[jujubee]

Hey lost180! Welcome to the site. It has been some time since I checked in, but I wanted to share my progress with everyone and I saw that you recently joined. I wanted to respond because I can ABSOLUTELY identify with you. I decided last April to lose weight once and for all. I started off at about 188 and about 30% bodyfat. At my highest, I was over 200lbs. Brian helped me with my nutrition and set me up on an exercise program and less than a year later, I am 141 and 12% bodyfat! I am actually training for my first figure competition this April! If someone had told me a year ago that I would be competing, I would have laughed hysterically. It has been and still can be frustrtating at times when I don't see changes on the scale. I get impatient too and think "come on, I am doing everything I should, how come the scale isn't moving??" This has happened to me several times throughout this process. I will be a certain weight for a couple weeks, then all of a sudden I will see a significant drop and then hover around that new weight for a while until I drop again. Even now, though I know how my body works, I STILL get impatient! . As you figured out, strength training is key! I really didn't do much cardio at all for the first couple months - it certainly wasn't consistent. I think it is great that you are incorporating it into you routine, since it is good for your heart and will help boost your weight loss. When I started out with the strength training, I believe I was also on a 3-day split. I wish you the best of luck with your weight loss and I am here for support!

[lost180]

Thank you both for the replies.

One thing I'm not sure of is the fact that when you gain muscle you'll burn more fat so how do I adjust my calories? When should I lower my calories according to any weight I lose? Every 10 pounds cut like 100 calories or something? That's one formula I've heard of.

And I've also read so many different opinions of protein powder and whether it's really needed in an american diet. Many people say it's helpful some say it's not necessary since most people take in enough. Like I said I'm not trying to be some big body builder but I want to be strong and lean. I don't drink them every day but usually 3 times a week.. Usually I just have them after work outs on my weight training days. I like them for after work outs because it's filling but not heavy. I just mix the powder with some milk is all. Do you support taking protein supplements for someone with my goals? I obviously factor in the calories into my diet so I figured I was okay.

[Brian Ayers, CSCS]

As far as the calorie issue goes, it's not an exact science since ther are a lot of other factors that effect your calorie expenditure. I wouldn't worry about adjusting your calorie intake until your find that you are at a plateau.

When it comes to protein supplementation, I usually have a shake for 1-2 of my meals per day because preparing 5 meals can get tough. It is a common misconseption that protein supplements will cause some type of extra muscle growth. It is true that having a protein shake post workout will help your muscles recover faster, but so will a piece of chicken and an apple. I recomend using protein supplements to suplement your protein intake when regular protein sources are unavailable or inconvienient.

[lost180]

I wasn't expecting to grow extra muscle or anything. I just wanted to make sure I was getting enough protein in my diet so that I can build muscle efficiently.

I'm actually finding it hard at times to find ways to get in all my calories while eating healthy. Like at dinner instead of going for the white rice my dad makes I'll double up on veggies but eating two cups of veggies doesn't work out to a ton of calories. Tonight for instance I passed on the rice and had two cups of carrots. According to calories websites that was only 100 calories. I think I may need to work some things around. Like instead of just having a serving of fruit as a snack in between meals at work I should have something along with it and maybe space out my meals a little bit more. Any suggestions on healthy snacks I can use? I'm going to go out and get some almonds. I was eating yogurt before but reading the labels there's just a ton of sugar in them and I'm trying to stay away from that as much as possible. When I need to up my calories for the day I've been falling back on using peanut butter but I could use a little variety.

I appreciate you answering the million questions I've asked you. This is the first time I've ever been able to question an actual professional about the things I've been doing.

[Brian Ayers, CSCS]

No problem, I love answering questions and helping people reach their goals.

To your first question about getting enough protein, it would help to know some basic info such as your current weight and body fat %. If you don't know your BF%, then your current age would work. You can PM that info to me if you aren't comfortable posting this info. I also recomend starting a training log in the Fitness Journal section of this board. That way we can see what you are up to for your workouts and you can include some of your daily meal plans and everyone can give you tips and pointers.

As to your second question, I would definetly recomend adding more to your mid morning and mid afternoon snacks. Fruit is a good start, but alone it is still going to spike your insulin levels and unbalance your blood sugar levels. As I discussed in my article Eating frequent meals www.examiner.com/x-3162-Hartford-Weight-Loss-Examiner~y2009m2d14-Weight-loss-tip-5-Eating-frequent-meals, the key to a strong burning metabolism is a nice steady blood sugar level all day. Add some fat and protein to those meals to slow the digestion of the fruit. Almonds or any kind of mixed nuts will work well but be careful of the amount of sodium on them as it will cause water retention. You are right about the yogurt having lots of surgar. I steer people away from yougurt unless it's the ultra plain no sugar added type. If you like cottage cheese that is a great source of protein. I personally don't care for it, but I have a coworker who eats it all the time with a bit of choc protein powder to flavor it. Make sure that you aren't trying to force feed yourself foods that you can't stand. That's a sure fire way to get fed up with healthy nutrition fast. That's one of my Nutritional 10 Commandments: www.ttfitness.com/article-details.php?id=4

[lost180]

Okay, I'll buy some almonds or something and start adding a serving to my in between snacks. Should I make it a full serving or would half a serving be sufficient? Since I don't have the nutrition info I don't know yet how to work it into my calories. I'm thinking maybe making my protein shakes daily instead of just on work out days since it'll help me make sure I'm getting enough and it'll help me get in my calories. Unless you think it's not necessary or I should do something else.

Once upon a time I was eating cottage cheese and I'd throw in some grapes. I didn't like it plain but with the grapes it wasn't bad. Then about 2 years ago I caught a stomach virus and it hit me right after I had just eaten cottage cheese so I think it's ruined for me forever. I'll have to find other ways to get in my protein. I will need some variety. What about something like string cheese for a snack?

I'll pm you my stats.

[Brian Ayers, CSCS]

Based on your stats it sounds like the calorie range that you are shooting for right now will work. I'm not sure what macronutrient ratios you are taking in right now but with your activity level and goals I would shoot for about 40%carbs, 35% protein, and 25% fat to start. That means that @ 2100 calories/day you will be taking in about 183g of protein/day, divided evenly over 5 meals would give you about 37g of protein/meal. You can use those percentages and follow the directions that I lay out in Weight Loss Tips #7 & 8 on my Examiner page. The link is in my signature.

[lost180]

Tip 7 says to aim for 5 meals but I do 6. I do my breakfast, lunch and dinner and then I have my 3 snacks. One of which I save for after work outs. I always work out after dinner because by the time I get home from work I'm . Is that fine? I plan to add more to my snacks since you said just eating fruit will cause my insulin levels to spike. And by your assessment I'd say I'm not taking in nearly enough protein so I think once I get the chance I'll run out and get a new bottle of the protein powder I've been using and start having that every day as well as adding nuts to my snacks so I'm not just relying on supplements.

And yeah I don't really have any calculations as to what my macronutrient ratio is but it wouldn't be all that hard to figure out at least half of it because I've been pretty much eating the same things during the day with the exception of dinners. To figure out what I'm taking in by reading the label should I be looking at grams or percents? I'm not sure how you figured out my protein intake in grams so I don't know how to calculate my other percentages. I'm so horrible with numbers so this is like trying to understand Chinese for me.

[Brian Ayers, CSCS]

6 meals/day is even better. Just make sure that if you are adding to some meals that you are taking away from others since we don't want your total calorie intake to increase. As reading lables go, always look at grams. Ignore the %'s on lables.

To figure out how many grams of carbs/ptn/fat that you will be shooting for, all you have to do is start with percentages of your total calorie intake for the day. So if you are taking in 2100calories it would be:
40% carbs = 840 calories of carbs
35% ptn = 735 calories of ptn
25% fat = 525 calories of fat

Then to convert to grams you divide by the number of calories in a gram. For fat it is 9 calories/g and for carbs and ptn it's 4 calories/g:

Carbs: 840/4= 210g of carbs/day
Ptn: 735/4= 184g of ptn/day
Fat: 525/9= 58g of fat/day

Then you just split up the total grams for each into the various meals you prepare for the day.