can somebody estimate how many calories ?

[solrosenberg]

I suck at figuring this out. Just a rough estimate is fine. Thanks.

10:00- 1/2 cup oatmeal + 35 gms of whey

12:00 - turkey ( 1/4 lbs ) on wheat with 1 tbs light mayo

2:00 - 2 scoops whey with skim milk

5:00 - chicken breast, baked potato, green beans

7:30 - post w/o shake- 2 scoops of whey and banana

10:00 - protein pudding ( fat free, sugar free jello with a scoop of casein )

 

[solrosenberg]

I am trying to lose 20 lbs. I have been doing cardio in the am, and weights in the pm. After a week of this , I am getting bad headaches at night. Any reason why ?

 

[musclemom]

I have no idea how many calories/fat/protein are in casein. So that didn't get factored in.

ROUGHLY you are consuming about 1970 calories (depending on sizes of potatoes and bananas and chicken breast, etc.), about 200 g. of carbs, about 245 g. of protein and about 22 g. of fat, remember, those numbers don't include the casein powder.

Hopefully someone else can answer your other questions.

 

[solrosenberg]

I have no idea how many calories/fat/protein are in casein. So that didn't get factored in.

ROUGHLY you are consuming about 1970 calories (depending on sizes of potatoes and bananas and chicken breast, etc.), about 200 g. of carbs, about 245 g. of protein and about 22 g. of fat, remember, those numbers don't include the casein powder.

Hopefully someone else can answer your other questions.

Thanks so much for the estimate. Now, I weigh 218 lbs. I am trying to lose about 20. Is 2000 calories about right ? I don't want to burn muscle along with the fat if I can help it.

Thanks again.

 

[musclemom]

Thanks so much for the estimate. Now, I weigh 218 lbs. I am trying to lose about 20. Is 2000 calories about right ? I don't want to burn muscle along with the fat if I can help it.

Thanks again.

The rule of thumb, for women is 10 to 12 times your body weight in calories for cutting, at about a 40/30/30 ratio. You may be eating a little low and you can't live on what you've listed eternally (I sincerely hope you're at least taking a multivitamin). You're currently consuming about 50p/40c/10f and I don't think that's sustainable. You go without sufficient fat for too long and it becomes an issue on a lot of levels, fat is necessary for hormone transportation, to begin with. If you don't take in sufficient fat your body will hoarde fat.

Despite the fact we tell people the scale doesn't matter, you've got to monitor yourself, if you start losing at faster than 1.5 to 2 lbs a week, you're burning muscle. If you're not losing ANYTHING, and you're getting plenty of exercise, then you need to think about probably upping your calories.

Do yourself a favor, sign up to fitday.com (it's free) weigh your food, then log your food for yourself.

Anyway, 10x your body weight would be 2180 total calories, at 40/30/30 you'd have 218 grams of protein, 164 grams of carbs and 73 grams of fats.

11x your bodyweight would be 2398 total calories, 240 g. protein, 180 g. carbs and 80 g. fat.

12x your bodyweight would be 2616 total calories, 262 g. protein, 196 g. carb., 87 g. fat.

 

[solrosenberg]

The rule of thumb, for women is 10 to 12 times your body weight in calories for cutting, at about a 40/30/30 ratio. You may be eating a little low and you can't live on what you've listed eternally (I sincerely hope you're at least taking a multivitamin). You're currently consuming about 50p/40c/10f and I don't think that's sustainable. You go without sufficient fat for too long and it becomes an issue on a lot of levels, fat is necessary for hormone transportation, to begin with. If you don't take in sufficient fat your body will hoarde fat.

Despite the fact we tell people the scale doesn't matter, you've got to monitor yourself, if you start losing at faster than 1.5 to 2 lbs a week, you're burning muscle. If you're not losing ANYTHING, and you're getting plenty of exercise, then you need to think about probably upping your calories.

Do yourself a favor, sign up to fitday.com (it's free) weigh your food, then log your food for yourself.

Anyway, 10x your body weight would be 2180 total calories, at 40/30/30 you'd have 218 grams of protein, 164 grams of carbs and 73 grams of fats.

11x your bodyweight would be 2398 total calories, 240 g. protein, 180 g. carbs and 80 g. fat.

12x your bodyweight would be 2616 total calories, 262 g. protein, 196 g. carb., 87 g. fat.

Thank you. Where do you suggest I get more fat from ? Keep in mind that I want to lose 20 lbs.

 

[musclemom]

Thank you. Where do you suggest I get more fat from ? Keep in mind that I want to lose 20 lbs.

Use healthy oils, olive, flaxseed, hempseed, nuts. Yes, they're high calorie, but you don't need a lot. You cannot starve yourself of fat and lose fat and as you've proven to yourself, eating such a restricted diet so heavy in protein is taking a toll on you already (your nightly headaches).

 

[solrosenberg]

Thanks again. Also, at night i changed the protein pudding to 6 eggs ( 5 whites and 1 yolk ) with 1 piece of whole wheat toast. I have dropped 4 lbs the first week. Thanks again for your advise. I will be adding some healthy fats.

 

[solrosenberg]

I have read some good stuff about adding flax seed to your protein shake. How much should I take ? Also, I read you should buy a grinder and grind your own. What type of a grinder, and where do I get the flax ? Thanks again.

 

[musclemom]

I have read some good stuff about adding flax seed to your protein shake. How much should I take ? Also, I read you should buy a grinder and grind your own. What type of a grinder, and where do I get the flax ? Thanks again.

Sol, read the sticky at the top of the forum:

http://www.elitefitness.com/forum/diet-bodybuilding/dieting-information-614057.html

Flaxseeds and flaxseed oil are available at any good healthfood store or even some stores that carry more exotic grains (they aren't a grain, but they're unusual enough that you won't find them at a regular supermarket). If you want to grind them you get the same kind of grinder that you would use to grind coffee beans.

As for how much oil, you have to figure that out for yourself. Once you read through the sticky you should have a better grip on what you want your macros to look like and you'll just add the fats accordingly.