Diets - Macros and Calories, what do you really need?

Admiral Huddy said:
Ok cheers. Thought it was about time I worked mine out :p

edit - are you sure that's right for 73kg of LBM?

185g doesn't sounds enough for what is 73000g of body mass.. ???
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If you got your protein intake from meat alone, using a rough estimate like 100g meat = 20g protein it works out to roughly 925g, I think, so just under a kilo of meat a day. Obviously one's protein intake doesn't usually come purely from meat though.
 
Can anyone give me a quick review on what I'm eating at the moment?

I've lost over 100lbs of weight already but am coming towards the tail end of my weight loss but have had to kick it up a notch in terms of diet and exercise to get any results.

Current weight is around 215lbs, height of 6ft 4. No idea on an accurate body fat percentage but would guess based on photo charts at around 20%, but it's very hard to tell because of how loose / stretchy I am due to the weight loss already.

I've started a bootcamp style fitness programme and have started eating a lot more cleanly, but I'm not sure on the total number of calories I should be eating.

Below is a snapshot of what I ate yesterday, although an apple is missing from the list!

The carb, protein, fat ratio of the above is 25 / 41 / 34.

Is this an acceptable diet to enable me to lose the last stone or so I need to lose?

Edit: The Cyclone protein shake isn't a breakfast shake as such, it's one post workout and one mid afternoon.
 
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Rusty_Noob said:
Can anyone give me a quick review on what I'm eating at the moment?

I've lost over 100lbs of weight already but am coming towards the tail end of my weight loss but have had to kick it up a notch in terms of diet and exercise to get any results.

Current weight is around 215lbs, height of 6ft 4. No idea on an accurate body fat percentage but would guess based on photo charts at around 20%, but it's very hard to tell because of how loose / stretchy I am due to the weight loss already.

I've started a bootcamp style fitness programme and have started eating a lot more cleanly, but I'm not sure on the total number of calories I should be eating.

Below is a snapshot of what I ate yesterday, although an apple is missing from the list!

Bootcampday.jpg


The carb, protein, fat ratio of the above is 25 / 41 / 34.

Is this an acceptable diet to enable me to lose the last stone or so I need to lose?

Edit: The Cyclone protein shake isn't a breakfast shake as such, it's one post workout and one mid afternoon.
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Your calories are pretty low, at your size you can continue to lose weight at a good rate for quite some time. Just as you have been for the past however long. If you are sticking to that diet strictly, I reckon you know already that everything's working just fine.
 
I've only just implemented the above in the last week or so, it's far cleaner than my previous diet but more nutrient rich I think. If I'm coping on the low calories, e.g. not feeling lethargic, is there any need to up them? I can up the calories fairly easily if needed but I feel energetic enough so not sure whether to or not.
 
Calories seem way too low to me, also try and get a better breakfast in with a high fat and protein content.

Perhaps try knocking your carb goal down to 150 and upping your protein.

The way I see it, you want to be able to lose a nice amount of weight whilst eating as much good stuff as you can, so up your calories a bit and see how the weight goes.
 
Rusty_Noob said:
I've only just implemented the above in the last week or so, it's far cleaner than my previous diet but more nutrient rich I think. If I'm coping on the low calories, e.g. not feeling lethargic, is there any need to up them? I can up the calories fairly easily if needed but I feel energetic enough so not sure whether to or not.
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Loosing weight on the maximal amount of calories possible is wise as it gives you a buffer when you reach plateau.
 
Maxeh said:
Calories seem way too low to me, also try and get a better breakfast in with a high fat and protein content.

Perhaps try knocking your carb goal down to 150 and upping your protein.

The way I see it, you want to be able to lose a nice amount of weight whilst eating as much good stuff as you can, so up your calories a bit and see how the weight goes.
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I think you misunderstood his chart. His carbs are around 100g. His protein at 160g or so is adequate.



On topic of calories, I don't see why Rusty cannot continue on circa 1,500. He has a high enough body fat percentage for those sorts of deficits not to be problematic. And hell, more to the point, it's worked well so far.
 
Great post thanks a lot.

Base Metabolic Rate (BMR) = 370 + (21.6 x LBM)
Where Lean Bodymass = [total weight (kg) x (100 - bodyfat %)]/100


LBMs = [77.5 x (100 - 21)]/100 = 61.225
Base Metabolic Rate (BMR) = 370 + (21.6 x 61.225) = 1692.46

My BMR works out as 1692 - seems rather weird. I'm quite skinny but have a bit of belly. So ideally I need to lose extra baggage first them start building mass? At the moment I'm do a fair bit of weight training but the belly doesnt seem to want to go :) Or maybe I miscalculated the Fat percentage? 21 seems quite a lot
 
Resurrecting this for the purpose of asking about Alcohol.

In layman's terms terms the theory is:

- Alcohol takes priority over everything else for calorie burn, therefore when we drink alcohol our bodies stop burning fat for energy.
- Alcohol itself does not get stored as fat, however the presence of alcohol in the system means the body cannot burn dietary fat for energy, hence this gets stored.

As general advice I've been told that, regardless of your diet, if you're planning on drinking and want to avoid gaining weight or cocking up your diet, you should keep dietary fat very low on that day.

The question is: The theory I've read stipulates that dietary fat will only be stored with alcohol consumption if you consumer over and above your total daily energy expenditure for that day. (2,500kcal for average male). Is this true?

Can one go on a bender and just eat vegetables and lean chicken all day to avoid putting on weight? Will having a pint on a high-fat/low-carb rest day completely **** everything up on a cut?
 
There are alcoholic drinks you can opt for from a calorie perspective, but the biggest reason people avoid alcohol is because it can massively affect your performance for a good few days later, strength goes down during this stage, and testosterone production is lowered.
 
Not to mention the dehydration associated with alcohol and all the other balances in the body it's going to distort.

In generally if you wanted to have a low fat day and drinks in the evening then this sounds like the most logical approach but regularly going on a bender is going to make life quick difficult as you'll feel crap, have to fight hunger and perform poorly.
 
BennyC said:
Not to mention the dehydration associated with alcohol and all the other balances in the body it's going to distort.

In generally if you wanted to have a low fat day and drinks in the evening then this sounds like the most logical approach but regularly going on a bender is going to make life quick difficult as you'll feel crap, have to fight hunger and perform poorly.
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My student days are over now so in this context by 'bender' I mean 4-5 pints on a Friday night or a few beers at a BBQ.

Very rarely I might get smashed (wedding etc).

I guess the key points in this circumstance are thus to keep fat consumption low and drink plenty of water.
 
And this is how you plan your diet (on a cut) around a night where you do plan to get drunk, in my case the worst case scenario is I will finish the bottle of vodka, which I have factored in. By the way I trained fasted this morning so the first block of stuff is my first (and post workout) meal of the day :)

Item Kcal Protein Fat Carbs
Maximuscle Cyclone 60g Scoop 255kcal 30.0g 5.0g 20.0g
Banana 121kcal 1.5g 0.4g 31.1g
Chicken Breast 400g 440kcal 92.4g 4.8g 0.0g
500g Spinach 110kcal 15.5g 4.0g 2.5g


500cl Vodka 1085kcal 0.0g 0.0g 0.0g
Diet Mixers 0kcal 0.0g 0.0g 0.0g
Cod Filet 200g 164kcal 35.0g 1.3g 0.0g
500g Brocolli 110kcal 15.5g 4.0g 2.5g

400g Cottage Cheese 292kcal 42.8g 6.0g 17.2g

Totals: 2577kcal 232.7g protein 25.5g fat 73.3g carbs
 
This is very much a damage-limitation plan aimed at preventing fat storage and limiting muscle catabolism.

Alcohol is bad, full stop. Therefore, yes, you are going to get the 1,000 kcal of essentially nothing.

If I wasn't drinking today I would eat 1,000kcal of pasta instead due to it being a post-workout plan :)
 
socreative said:
Great post thanks a lot.

Base Metabolic Rate (BMR) = 370 + (21.6 x LBM)
Where Lean Bodymass = [total weight (kg) x (100 - bodyfat %)]/100


LBMs = [77.5 x (100 - 21)]/100 = 61.225
Base Metabolic Rate (BMR) = 370 + (21.6 x 61.225) = 1692.46

My BMR works out as 1692 - seems rather weird. I'm quite skinny but have a bit of belly. So ideally I need to lose extra baggage first them start building mass? At the moment I'm do a fair bit of weight training but the belly doesnt seem to want to go :) Or maybe I miscalculated the Fat percentage? 21 seems quite a lot
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21% BF isn't as high as it sounds, but a huge difference exists by dropping just a few percent.

Just going from 21% to 17% over the last month odd had got rid of most of my stomach fat - just need to keep going down to 10% odd & I'll be bulking myself & I think we are in the same boat pretty much.
 
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