Can I have some feedback and help please??.....Yes I have read all the stickys :)

[msindiana]

Greetings everyone,

I am "really" wanting to get serious about losing 20 pounds!!

I have read through all of the "stickys" here at least 6 times over however despite that, I still have some questions that I would appreciate some help with and also I would "really" appreciate some feedback on what I have mentioned below in regards to what I am eating etc.

I apologize if this post is long and/or confusing!!

Here are my stats first of all........

I am 5 foot 7 and I weigh 156 pounds.

My goal is to get down to, and stay at 130 pounds.

I am not sure what my body fat percentage is at this stage, however I do have some muscle tone, (I have some pictures from last week which I can post) and basically I just want to get slimmer.

I keep a daily log at Fitday.com and write down each and everything I eat as well, but I find it difficult to get my calories over the 1000 a day mark......usually I am only eating 800-1,000 max!!!

So with that, my first question is........ how many calories are you "supposed" to eat in order to lose weight in a healthy manner??? I have read many times that you need to eat at least 1,500 a day to be able to do this, is this correct????

I joined up at sixpack.com awhile back and they recommended I stick to the following amounts on my diet.........

No more than 6 grams of fat per meal.

Carbs = (Weights Days) Approx. 150-175 grams per day divided into 4 meals = 35-45 grams per meal.

Carbs (All other Days) 130-150 grams per day divided into 4 meals = approx. 25-35 grams per meal

Protein = 20 grms per meal or 75-100 grms a day divided into 5-6 meals a day approx 20-25 grms per meal.

This is where I am getting confused when keeping a daily log at fitday.com because of the protein and carb amounts etc.

Next.......I really want to keep things "really" easy and simple!! I can stick to the strictest of diets as long as I know what to eat, when to eat and keeping the food that I do eat really simple as in not having to buy it online like protein bars etc.

I really like "Daisy_Girls" sample diet, however I would like to change a couple of things if I do go with that just to keep it simple for me.

To give you more of an idea, here is what I basically eat and what exercizes I do 5 days a week.......

I drink 3 litres of green tea/water a day = 4 green tea bags boiled into 3 litres of water.

I take a "Glucorell" tablet 15 minutes before each meal.

8.30am.......Thermorexin tab with a Protein shake = 90 calories, Fat 1grm, Carbs 2grms, Protein 18 grms.

Then I do an hours exercize at home which includes: legs, butt, stomach and arm exercizes. I am not going to the gym at the moment, but I do want to start with that soon. At this stage I am more concerned about getting my diet organized first.

10.30am......A small 4oz tub of: "Light 'n' fit" Dannon yoghurt = fat 0, cal 40, total carbs 7grms, sugars 5grms and protein 3grms........ I have this with 1 tablespoon of crushed/chopped up flaxseeds = 47 calories, Fat 3.33grms, Carbs 3.33grms and Protein 1.76 grms.

......(I was previously eating 1/4 cup of steel oats with the 4oz of yoghurt above, but I cut the oats out because it was way more than 25 grms of fat with the yoghurt, flaxseeds and steel cut oats. I would love to be able to have the oatmeal with the yoghurt if this were possible???......is it possible, or would it be too much sugar, fat etc then???

12.30pm......... 5 egg whites and 1 large whole egg.

2.30pm......... salad with one 8oz packet of Shirataki Noodles = calories 20, total fat 0.5grms, total carb 3grms, protein 1grm. Also 1 tablespoon of Best Foods Low Fat Mayonnaise = 27 calories, total fat 2g, carbs 2g, protein 0. Plus 1 tablespoon of crushed flaxseeds as above.

4.30pm........ Protein shake, as above.

6.30pm......... 4 oz chicken = low fat deli slices.

This would be a total of 822 calories, 26 grms of fat, 40 grms of carbs and 107 grms of protein for the day as above.

I would ideally like to eat the same thing day in and day out until I have reached my goal. It sounds boring I know, but it doesn't bother me and at least this way, I can keep a good track of what I eat etc.

I would really appreciate any feedback and all comments to the above.

I really want to eat healthy and lose the weight in a healthy manner.

I know I could get to the gym and lose the weight faster, however for now I want to get the diet down, so I know exactly what I am doing and what I am eating first.

Many thanks in advance.

Indiana.

 

[Daisy_Girl]

You want your caloric intake to be about 10-12x body weight for cutting. So for you, that would be about 1500-1800 calories a day. As far as ratios, most people like 40P/30C/30F, but really, you can do any ratio you feel works for you.

For arguement's sake, I will pick 1600 calories a day for you ......

640 calories from protein (160g protein)
480 calories from carbs (120g carbs)
480 calories from fat (53g fat)

 

[msindiana]

Thankyou so much for this Daisy_Girl, I really do appreciate it.

Regards,

Indiana.

You want your caloric intake to be about 10-12x body weight for cutting. So for you, that would be about 1500-1800 calories a day. As far as ratios, most people like 40P/30C/30F, but really, you can do any ratio you feel works for you.

For arguement's sake, I will pick 1600 calories a day for you ......

640 calories from protein (160g protein)
480 calories from carbs (120g carbs)
480 calories from fat (53g fat)

 

[Sassy69]

Greetings everyone,

I am "really" wanting to get serious about losing 20 pounds!!

I have read through all of the "stickys" here at least 6 times over however despite that, I still have some questions that I would appreciate some help with and also I would "really" appreciate some feedback on what I have mentioned below in regards to what I am eating etc.

I apologize if this post is long and/or confusing!!

Here are my stats first of all........

I am 5 foot 7 and I weigh 156 pounds.
- Be good if you can get your bodyfat done. The reason I say this is because most people get fixated on the weight number and forget completely about bodyfat which is really often what they are more interested in.

My goal is to get down to, and stay at 130 pounds.

I am not sure what my body fat percentage is at this stage, however I do have some muscle tone, (I have some pictures from last week which I can post) and basically I just want to get slimmer.

I keep a daily log at Fitday.com and write down each and everything I eat as well, but I find it difficult to get my calories over the 1000 a day mark......usually I am only eating 800-1,000 max!!!
It can be confusing trying to pull it all together, but it looks like you got what you need. The whole thing about eating 1000 cals or less is that your body is starving and it is designed to adjust down its metabolism when it is in a starvation mode. That's why that never works so well.

So with that, my first question is........ how many calories are you "supposed" to eat in order to lose weight in a healthy manner??? I have read many times that you need to eat at least 1,500 a day to be able to do this, is this correct????

Daisy's reponse is a good rule of thumb. It also matters what is the macronutrient breakdown as well - 30% protein / 40% carb / 40% fat is a good baseline as well.

I joined up at sixpack.com awhile back and they recommended I stick to the following amounts on my diet.........

No more than 6 grams of fat per meal.

Carbs = (Weights Days) Approx. 150-175 grams per day divided into 4 meals = 35-45 grams per meal.

Carbs (All other Days) 130-150 grams per day divided into 4 meals = approx. 25-35 grams per meal

Protein = 20 grms per meal or 75-100 grms a day divided into 5-6 meals a day approx 20-25 grms per meal.

This is where I am getting confused when keeping a daily log at fitday.com because of the protein and carb amounts etc.

Next.......I really want to keep things "really" easy and simple!! I can stick to the strictest of diets as long as I know what to eat, when to eat and keeping the food that I do eat really simple as in not having to buy it online like protein bars etc.

Definitely recommend real food over processed food. I think most of us who get into the "fitness lifestyle" have no problem eating the same thing day after day - altho you will probably hit the day when you can't look at a piece of chicken or whatever you eat every day and need to change it up. But I eat pretty much the same thing every day simply out of habit. Protein bars are useful if you are in a situation when you can't eat your scheduled stuff (real stuff) but don't make them a regular part of your diet. I cut entirely on real food last year for a competition. No protein mix or anything like that for 5 months. The point of a good diet is to make it somethign that fits your lifestyle - otherwise you won't stick w/ it.

I really like "Daisy_Girls" sample diet, however I would like to change a couple of things if I do go with that just to keep it simple for me.

To give you more of an idea, here is what I basically eat and what exercizes I do 5 days a week.......

I drink 3 litres of green tea/water a day = 4 green tea bags boiled into 3 litres of water.
- Never hurts to keep water intake high - I normally do 1.5 -2 gals.

I take a "Glucorell" tablet 15 minutes before each meal.

8.30am.......Thermorexin tab with a Protein shake = 90 calories, Fat 1grm, Carbs 2grms, Protein 18 grms.


Then I do an hours exercize at home which includes: legs, butt, stomach and arm exercizes. I am not going to the gym at the moment, but I do want to start with that soon. At this stage I am more concerned about getting my diet organized first.

10.30am......A small 4oz tub of: "Light 'n' fit" Dannon yoghurt = fat 0, cal 40, total carbs 7grms, sugars 5grms and protein 3grms........ I have this with 1 tablespoon of crushed/chopped up flaxseeds = 47 calories, Fat 3.33grms, Carbs 3.33grms and Protein 1.76 grms.

......(I was previously eating 1/4 cup of steel oats with the 4oz of yoghurt above, but I cut the oats out because it was way more than 25 grms of fat with the yoghurt, flaxseeds and steel cut oats. I would love to be able to have the oatmeal with the yoghurt if this were possible???......is it possible, or would it be too much sugar, fat etc then???

What if you put the oats w/ the 8:30 meal? Personally if I'm going to be training (not just cardio - If in the AM I'll do that on empty stomach) I'd rather have something to provide some energy. Or just toss the yogurt. What is the point of it - there's barely enough of anything in there to make it a valuable meal.

12.30pm......... 5 egg whites and 1 large whole egg.

2.30pm......... salad with one 8oz packet of Shirataki Noodles = calories 20, total fat 0.5grms, total carb 3grms, protein 1grm. Also 1 tablespoon of Best Foods Low Fat Mayonnaise = 27 calories, total fat 2g, carbs 2g, protein 0. Plus 1 tablespoon of crushed flaxseeds as above.

Again what is the value of this meal - there's barely anything in it. I'd put protien in every meal.

4.30pm........ Protein shake, as above.

6.30pm......... 4 oz chicken = low fat deli slices.
I dont' get the point of this meal either - first off, low fat deli slices - sure its low fat, low cal - but this shit is so full of sodium & processing - if you're going to bother eating, EAT! Eat 4 oz of REAL chicken and 2 c salad & say some vinegar & oil for some good fats.

This would be a total of 822 calories, 26 grms of fat, 40 grms of carbs and 107 grms of protein for the day as above.

As I went down this list I was trying to think of what could be added - but its pretty much a starvation diet. It sucks as a diet. I cut on 1700-1800 calories for competition and I am roughly your size. Uber low cals just makes your body slow itself down. It works for a while but it will rebound on you and its a shitty long-term nutrition plan. I don't think that diet is even worth commenting on - I'd change it up to something healthier completely.

I would ideally like to eat the same thing day in and day out until I have reached my goal. It sounds boring I know, but it doesn't bother me and at least this way, I can keep a good track of what I eat etc.

I would really appreciate any feedback and all comments to the above.

I really want to eat healthy and lose the weight in a healthy manner.

I know I could get to the gym and lose the weight faster, however for now I want to get the diet down, so I know exactly what I am doing and what I am eating first.

Many thanks in advance.

Indiana.

Here's some guidelines I use to build my diets these days -

total cals - 12x my weight
30/40/40 macro split - I haven't verified this following diet but its what I'm sticking w/ at the moment
I split up meals between protein + carb & protein + fat - I don't mix fats & carbs.
Prefer to get 30-35 g protien in each meal.


Meal 1: 8 am -ish (carb + protein)
1 whole egg + 2-3 egg whites
1/2 c oatmeal + 1/3 scoop protein mix -- I make "pancakes" out of this because I need to eat on the way to work so its easier - protein mix helps keep the total protein up

Meal 2: 11 am-ish (fat + protein)
Protein mush = 1 scoop protein mix + 1 tsbp natty PB + flax meal (happened to have them) + enough water to make a mush out of it all

Meal 3: 1-2 pm ish (carb + protein)
4-5 oz chicken
2 c spinach salad + vinegar
1/2 c brown rice

Meal 4: 3-4 pm (fat + protein)
same as meal 2

Meal 5: 6-7 pm (protein)
4-5 oz chicken
veggies

Meal 6: 9-10 pm (fat + protein)
4 oz chicken or beef
salad + vinegar & oil OR the protein mush thingy

You can replace the protein mush thing w/ a chicken/beef/turkey + salad + vinegar & oil as a protein + fat meal as well. I carry all my stuff w/ me all day so the protein mush is just more convenient.

 

[msindiana]

Hey Sassy,

I really appreciate you posting this info for me........however I need to re-read it again and decipher it.....(blonde here)

I am going to post (separately) what I have worked out from the daily amounts that Daisy_girl gave me above regarding protein, carbs and fat for 1,600 calories a day.

I would appreciate any feedback you could give me, letting me know what is good about what I am eating daily and what I should leave out if anything.

Regards,

Indiana.

Greetings everyone,

I am "really" wanting to get serious about losing 20 pounds!!

I have read through all of the "stickys" here at least 6 times over however despite that, I still have some questions that I would appreciate some help with and also I would "really" appreciate some feedback on what I have mentioned below in regards to what I am eating etc.

I apologize if this post is long and/or confusing!!

Here are my stats first of all........

I am 5 foot 7 and I weigh 156 pounds.
- Be good if you can get your bodyfat done. The reason I say this is because most people get fixated on the weight number and forget completely about bodyfat which is really often what they are more interested in.

My goal is to get down to, and stay at 130 pounds.

I am not sure what my body fat percentage is at this stage, however I do have some muscle tone, (I have some pictures from last week which I can post) and basically I just want to get slimmer.

I keep a daily log at Fitday.com and write down each and everything I eat as well, but I find it difficult to get my calories over the 1000 a day mark......usually I am only eating 800-1,000 max!!!
It can be confusing trying to pull it all together, but it looks like you got what you need. The whole thing about eating 1000 cals or less is that your body is starving and it is designed to adjust down its metabolism when it is in a starvation mode. That's why that never works so well.

So with that, my first question is........ how many calories are you "supposed" to eat in order to lose weight in a healthy manner??? I have read many times that you need to eat at least 1,500 a day to be able to do this, is this correct????

Daisy's reponse is a good rule of thumb. It also matters what is the macronutrient breakdown as well - 30% protein / 40% carb / 40% fat is a good baseline as well.

I joined up at sixpack.com awhile back and they recommended I stick to the following amounts on my diet.........

No more than 6 grams of fat per meal.

Carbs = (Weights Days) Approx. 150-175 grams per day divided into 4 meals = 35-45 grams per meal.

Carbs (All other Days) 130-150 grams per day divided into 4 meals = approx. 25-35 grams per meal

Protein = 20 grms per meal or 75-100 grms a day divided into 5-6 meals a day approx 20-25 grms per meal.

This is where I am getting confused when keeping a daily log at fitday.com because of the protein and carb amounts etc.

Next.......I really want to keep things "really" easy and simple!! I can stick to the strictest of diets as long as I know what to eat, when to eat and keeping the food that I do eat really simple as in not having to buy it online like protein bars etc.

Definitely recommend real food over processed food. I think most of us who get into the "fitness lifestyle" have no problem eating the same thing day after day - altho you will probably hit the day when you can't look at a piece of chicken or whatever you eat every day and need to change it up. But I eat pretty much the same thing every day simply out of habit. Protein bars are useful if you are in a situation when you can't eat your scheduled stuff (real stuff) but don't make them a regular part of your diet. I cut entirely on real food last year for a competition. No protein mix or anything like that for 5 months. The point of a good diet is to make it somethign that fits your lifestyle - otherwise you won't stick w/ it.

I really like "Daisy_Girls" sample diet, however I would like to change a couple of things if I do go with that just to keep it simple for me.

To give you more of an idea, here is what I basically eat and what exercizes I do 5 days a week.......

I drink 3 litres of green tea/water a day = 4 green tea bags boiled into 3 litres of water.
- Never hurts to keep water intake high - I normally do 1.5 -2 gals.

I take a "Glucorell" tablet 15 minutes before each meal.

8.30am.......Thermorexin tab with a Protein shake = 90 calories, Fat 1grm, Carbs 2grms, Protein 18 grms.


Then I do an hours exercize at home which includes: legs, butt, stomach and arm exercizes. I am not going to the gym at the moment, but I do want to start with that soon. At this stage I am more concerned about getting my diet organized first.

10.30am......A small 4oz tub of: "Light 'n' fit" Dannon yoghurt = fat 0, cal 40, total carbs 7grms, sugars 5grms and protein 3grms........ I have this with 1 tablespoon of crushed/chopped up flaxseeds = 47 calories, Fat 3.33grms, Carbs 3.33grms and Protein 1.76 grms.

......(I was previously eating 1/4 cup of steel oats with the 4oz of yoghurt above, but I cut the oats out because it was way more than 25 grms of fat with the yoghurt, flaxseeds and steel cut oats. I would love to be able to have the oatmeal with the yoghurt if this were possible???......is it possible, or would it be too much sugar, fat etc then???

What if you put the oats w/ the 8:30 meal? Personally if I'm going to be training (not just cardio - If in the AM I'll do that on empty stomach) I'd rather have something to provide some energy. Or just toss the yogurt. What is the point of it - there's barely enough of anything in there to make it a valuable meal.

12.30pm......... 5 egg whites and 1 large whole egg.

2.30pm......... salad with one 8oz packet of Shirataki Noodles = calories 20, total fat 0.5grms, total carb 3grms, protein 1grm. Also 1 tablespoon of Best Foods Low Fat Mayonnaise = 27 calories, total fat 2g, carbs 2g, protein 0. Plus 1 tablespoon of crushed flaxseeds as above.

Again what is the value of this meal - there's barely anything in it. I'd put protien in every meal.

4.30pm........ Protein shake, as above.

6.30pm......... 4 oz chicken = low fat deli slices.
I dont' get the point of this meal either - first off, low fat deli slices - sure its low fat, low cal - but this shit is so full of sodium & processing - if you're going to bother eating, EAT! Eat 4 oz of REAL chicken and 2 c salad & say some vinegar & oil for some good fats.

This would be a total of 822 calories, 26 grms of fat, 40 grms of carbs and 107 grms of protein for the day as above.

As I went down this list I was trying to think of what could be added - but its pretty much a starvation diet. It sucks as a diet. I cut on 1700-1800 calories for competition and I am roughly your size. Uber low cals just makes your body slow itself down. It works for a while but it will rebound on you and its a shitty long-term nutrition plan. I don't think that diet is even worth commenting on - I'd change it up to something healthier completely.

I would ideally like to eat the same thing day in and day out until I have reached my goal. It sounds boring I know, but it doesn't bother me and at least this way, I can keep a good track of what I eat etc.

I would really appreciate any feedback and all comments to the above.

I really want to eat healthy and lose the weight in a healthy manner.

I know I could get to the gym and lose the weight faster, however for now I want to get the diet down, so I know exactly what I am doing and what I am eating first.

Many thanks in advance.

Indiana.

Here's some guidelines I use to build my diets these days -

total cals - 12x my weight
30/40/40 macro split - I haven't verified this following diet but its what I'm sticking w/ at the moment
I split up meals between protein + carb & protein + fat - I don't mix fats & carbs.
Prefer to get 30-35 g protien in each meal.


Meal 1: 8 am -ish (carb + protein)
1 whole egg + 2-3 egg whites
1/2 c oatmeal + 1/3 scoop protein mix -- I make "pancakes" out of this because I need to eat on the way to work so its easier - protein mix helps keep the total protein up

Meal 2: 11 am-ish (fat + protein)
Protein mush = 1 scoop protein mix + 1 tsbp natty PB + flax meal (happened to have them) + enough water to make a mush out of it all

Meal 3: 1-2 pm ish (carb + protein)
4-5 oz chicken
2 c spinach salad + vinegar
1/2 c brown rice

Meal 4: 3-4 pm (fat + protein)
same as meal 2

Meal 5: 6-7 pm (protein)
4-5 oz chicken
veggies

Meal 6: 9-10 pm (fat + protein)
4 oz chicken or beef
salad + vinegar & oil OR the protein mush thingy

You can replace the protein mush thing w/ a chicken/beef/turkey + salad + vinegar & oil as a protein + fat meal as well. I carry all my stuff w/ me all day so the protein mush is just more convenient.

 

[msindiana]

O.k here is what I have worked out that I can eat on a daily basis regarding 1,600 calories a day, 160 grms of protein, 120 grms from carbs and 53grms of fat a day.

Here is exactly what I ate today and what exercize I did today as well. Any feedback is greatly appreciated thankyou.........

7.30am.......Protein Shake = 90 calories, 1 grm fat, 2 grms carbs, 18 grms protein.

Then I did 90 minutes of exercize including half an hour on a stairstepper.

10.30am...... 1/2 oatmeal = 300 calories, 4 grms fat, 52 grms carbs, with 1 4oz Light & Fit Dannon Yoghurt = 45 calories, fat 0 grms, 7 grms carbs, protein 4 grms. 1 tablespoon of ground flaxseeds = 46 calories, 3 grms fat, carbs 3.33 grms, protein 1.67 grms.

12.30pm......... salad with 1 pkt of Shirataki Tofun noodles = Calories 35, fat 1grm, carbs 6 grms, protein 2 grms. 4 oz chicken, 1 tablespoon flaxseeds and 1 tablespoon of Best Foods reduced fat mayonnaise = 27 calories, 2 grms fat, 2 grms carbs, 0 protein.

2.30pm...........5 egg whites and 1 whole egg.

4.30pm........I actually halved the salad above and ate the other half as this meal with another 4 oz chicken plus 1 tablespoon flaxseeds.

I then went to the gym and did another half an hour on the treadmill and a few weights.

6.30pm........ 4 oz chicken and one 4oz Activia yoghurt = calories 118, fat 2.16 grms, carbs 20.51 grms, protein 5.4 grms.

This added up to.........

1612 calories for the day

51 grams of fat

113 carbs

168 grams of protein.

I eat every two hours, so I actually keep to my diet and I dont feel hungry.

As I said, I would really appreciate any feedback so I know that I am on the right track with the above.

Regards,

Indiana.