Lazy man's diet
- Thread starter [TFU] Thegoon84
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Soldato
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Because what's the point in repeating the same advice to every single person who comes in here asking the same question when there are 5 threads covering the basics and telling people how to actually work things out for themselves rather than blindly following advice which is no better.
PS
Your diet is ****.
![[TFU] Thegoon84](/styles/overclockers/avatars/6.png){kind=avatar}
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_____________________________________________________
There is line... please stop
Right going to give this one more shot….
I tell you while the stickies might be a great read and very informative its extremely daunting and off putting with regards to seeing the walls and walls of texts which are not individual…. Yes yes you reap what you sow. However working 2 jobs with 2 kids whilst trying to monitor a diet can be very very hard.
Anyways….
Saw the dieting stickied thread and have now managed to read thro it all
Questions tho
My BMR after factoring exercise and taking 15% weight loss target off is: 2439.
Am i right in saying:
No more than 2439 cals per day
no more than 180 carbs per day
and no more and less than 30g of sat fats per day?
How much protein in take should I be aiming for? Please don’t say look at stickies as I’m not sure how the others fit together. It’s a mass of information and quite frankly I’m beginning to get lost…. We all still need a bit of personal advice and guidance otherwise whats the point in this section.
There is line... please stop
Right going to give this one more shot….
I tell you while the stickies might be a great read and very informative its extremely daunting and off putting with regards to seeing the walls and walls of texts which are not individual…. Yes yes you reap what you sow. However working 2 jobs with 2 kids whilst trying to monitor a diet can be very very hard.
Anyways….
Saw the dieting stickied thread and have now managed to read thro it all
Questions tho
My BMR after factoring exercise and taking 15% weight loss target off is: 2439.
Am i right in saying:
No more than 2439 cals per day
no more than 180 carbs per day
and no more and less than 30g of sat fats per day?
How much protein in take should I be aiming for? Please don’t say look at stickies as I’m not sure how the others fit together. It’s a mass of information and quite frankly I’m beginning to get lost…. We all still need a bit of personal advice and guidance otherwise whats the point in this section.
It means you should be aiming for 2439 cals a day, not aiming to get as low under it as you can. If you lose too much weight, too quickly, you'll end up losing muscle too. Losing muscle and fat will just result in you looking skinny-fat; not a desirable look!
Protein, for someone lifting weights I'd aim for 150 - 180g a day. The upper echelon is a safe amount to make sure you're giving your body the fuel it needs to repair and recover itself.
Fats are great, from eggs, avocados, some oils and animals. Saturated fats not so much in abundance.
Also, too much cardio isn't a good thing. You'll end up making yourself stronger by lifting weights, and keep your stamina up by having only one or two cardio sessions a week. But yo need to keep that weight training consistent and GOOD in order to retain some muscle mass.
And you guessed it; "There's a sticky for that"!
Protein, for someone lifting weights I'd aim for 150 - 180g a day. The upper echelon is a safe amount to make sure you're giving your body the fuel it needs to repair and recover itself.
Fats are great, from eggs, avocados, some oils and animals. Saturated fats not so much in abundance.
Also, too much cardio isn't a good thing. You'll end up making yourself stronger by lifting weights, and keep your stamina up by having only one or two cardio sessions a week. But yo need to keep that weight training consistent and GOOD in order to retain some muscle mass.
And you guessed it; "There's a sticky for that"!
[TFU] Thegoon84;24315322 said:
To help, i'd hit here:
http://iifym.com/iifym-calculator/
Pop your details in, and if you know your BF% use the Katch-McCardle option.
this will tell you what your BMR is and what to aim for for losing / maintaining / gaining weight.
From there, keep the IIFYM ratio and set them as low as possible (if you are simply dropping weight) and that'll give you how many grams of each thing to eat per day / meal
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To help, i'd hit here:
http://iifym.com/iifym-calculator/
Pop your details in, and if you know your BF% use the Katch-McCardle option.
this will tell you what your BMR is and what to aim for for losing / maintaining / gaining weight.
From there, keep the IIFYM ratio and set them as low as possible (if you are simply dropping weight) and that'll give you how many grams of each thing to eat per day / meal
I dont know my Body fat. How would i find that out?
Keep in mind, the more cardio you do, the more you will have to eat to hit your required calories. This is why I don't really like cardio, all it does it burn energy that could be much better used.
Loosing weight should be slow and steady, you need to avoid the pitfall most fall into trying to create a massive calorie deficit. Your body won't thank you.
Loosing weight should be slow and steady, you need to avoid the pitfall most fall into trying to create a massive calorie deficit. Your body won't thank you.
[TFU] Thegoon84;24315388 said:
I have a little machine I got from the pharmacy that did that. if you don;t know then don't sweat , just use the Harris-Benedict, as it's the other calculator that's in the stickies
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Like others i wanted a quick fix followed by life style changes. I need to shed a stone or two by next football season.
Soldato
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They are not accurate.
Little electronic gadget that you use by holding/touching electrical contact points? If so then it won't be accurate at all.
:edit: Skillmister. Don't make me hate you.
I have no doubt about that, but I wanted a small guideline, and as I'm not the leanest, it helped to start with.
Going forward I'll be using better tech at my gym for that and will revert to using Harris-Benedict when revising my macros.
Another small point:
The only limit on saturated fat should be a common sense one (ie so you don't end up with too many calories). To restrict sat fats means risking missing out on lots of nutrients.
It needs editing in the sticky tbh.
ALSO, make sure that your exercise adjustment is accurate. Most people overestimate.
The only limit on saturated fat should be a common sense one (ie so you don't end up with too many calories). To restrict sat fats means risking missing out on lots of nutrients.
It needs editing in the sticky tbh.
ALSO, make sure that your exercise adjustment is accurate. Most people overestimate.
Body fat can be estimated by looking in the mirror, although many people underestimate. Even without knowing what you look like, I can guess that someone who wants to "lose a stone or 2" is probably going to be in the 25-30% range.
I like the Sterling-Pasmore equation for calculating calories required since it takes into account lean body mass (LBM). It's simply 13.8 * LBM (in lbs). Then multiply by the usual scalar depending on your activity level (1.2 for doing no exercise, 1.4 for light-medium exercise etc).
So taking someone at 14 stone 2 with 25% body fat who does moderate exercise:
LBM = 198lbs * 0.75 = 148.5
calories required to maintain weight = 148.5 * 13.8 * 1.4 = 2869 cals
Bring on the haters.
I like the Sterling-Pasmore equation for calculating calories required since it takes into account lean body mass (LBM). It's simply 13.8 * LBM (in lbs). Then multiply by the usual scalar depending on your activity level (1.2 for doing no exercise, 1.4 for light-medium exercise etc).
So taking someone at 14 stone 2 with 25% body fat who does moderate exercise:
LBM = 198lbs * 0.75 = 148.5
calories required to maintain weight = 148.5 * 13.8 * 1.4 = 2869 cals
Bring on the haters.
Got told off by a senior rank in the mess today for putting mayonnaise on my dry chicken breast/salad. "All that healthy stuff and then you put mayonnaise on it... did you know that's basically all fat?".
This is when you explain and demonstrate that the best way for him to consume mayo to avoid this problem is via the eye.Got told off by a senior rank in the mess today for putting mayonnaise on my dry chicken breast/salad. "All that healthy stuff and then you put mayonnaise on it... did you know that's basically all fat?".