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.

 

[solrosenberg]

I just bought a coffee grinder. Now I just have to find the seeds. I went to 3 health stores today and nobody carried them. The search continues. GNC had a little bag for 8.00, and I wasn't impressed by the amount. A dude on youtube said he buys them in bulk , 2 lbs for about 4.00. I am still trying to figure out how much to take. I guess I will start by adding maybe 1 tps in my morning oatmeal, and 1 tps in my post workout shake. I hope that is enough healthy fats for me. I am also eating baked salmon once per week. If anyone has anymore advise, please add. Thanks.

 

[musclemom]

I just bought a coffee grinder. Now I just have to find the seeds. I went to 3 health stores today and nobody carried them. The search continues. GNC had a little bag for 8.00, and I wasn't impressed by the amount. A dude on youtube said he buys them in bulk , 2 lbs for about 4.00. I am still trying to figure out how much to take. I guess I will start by adding maybe 1 tps in my morning oatmeal, and 1 tps in my post workout shake. I hope that is enough healthy fats for me. I am also eating baked salmon once per week. If anyone has anymore advise, please add. Thanks.

You're well on your way, Sol.

Don't you have like a Trader Joes, Whole Foods or Fresh Fields near you?

GNC sucks, Vitamin Shoppe stocks flaxseed and hemp oils (I prefer hemp oil, myself).

Believe me, 2lbs. of flaxseed is going to last a pretty decent amount of time, you're only going to be using about one or two tablespoons a day.

BTW, forgot to say congrats on the 4 lb. loss!

 

[solrosenberg]

You're well on your way, Sol.

Don't you have like a Trader Joes, Whole Foods or Fresh Fields near you?

GNC sucks, Vitamin Shoppe stocks flaxseed and hemp oils (I prefer hemp oil, myself).

Believe me, 2lbs. of flaxseed is going to last a pretty decent amount of time, you're only going to be using about one or two tablespoons a day.

BTW, forgot to say congrats on the 4 lb. loss!

Thanks. Trade Joes ? Yes, there is one very close. Never thought to look there. I will go there tonight. Also, when you said "only" 2 tbs, where you insinuating that isn't enough ? b/c I really have no idea how much to use. I'm 6' 218, oops, 214 now . Believe it or not, I can tell I have lost 4 lbs. My goal is 3-4 per week. Maybe the first 4 was the easiest, not sure, but I'm going to give it hell. I have a lot if muscle under this 20 lbs of fat. The fat is only around my mid section. When my shirt is on, everybody says what great shape I'm. It's totally bizzare. I'm sure it was all bad diet and lack of cardio, which I have changed immensely.

 

[musclemom]

Thanks. Trade Joes ? Yes, there is one very close. Never thought to look there. I will go there tonight. Also, when you said "only" 2 tbs, where you insinuating that isn't enough ? b/c I really have no idea how much to use. I'm 6' 218, oops, 214 now . Believe it or not, I can tell I have lost 4 lbs. My goal is 3-4 per week. Maybe the first 4 was the easiest, not sure, but I'm going to give it hell. I have a lot if muscle under this 20 lbs of fat. The fat is only around my mid section. When my shirt is on, everybody says what great shape I'm. It's totally bizzare. I'm sure it was all bad diet and lack of cardio, which I have changed immensely.

Three to four pounds a week is too much if you want to maintain muscle. Anything more than 2 lbs and you're burning muscle, which lowers your metabolism.

How old are you Sol?

 

[solrosenberg]

43. I doubt I will continue to lose 4 lbs per week. My diet is very close to what I posted and I am doing 30 min of cardio every morning and 45 min of weight lifting 6 nights per week. I take off the weight training on Sundays. I would be happy with 2 lbs per week. Thanks for all the great replies. I have always struggled with the diet aspect of training and you are being very helpful.

 

[musclemom]

43. I doubt I will continue to lose 4 lbs per week. My diet is very close to what I posted and I am doing 30 min of cardio every morning and 45 min of weight lifting 6 nights per week. I take off the weight training on Sundays. I would be happy with 2 lbs per week. Thanks for all the great replies. I have always struggled with the diet aspect of training and you are being very helpful.

Considering your gender, height, age and weight, you really should be eating more. You're going to send yourself into starvation mode if you continue to eat below 2000 a day. From what I figure, you should be eating 2500 calories a day, both by using BMR + 500 or your bodyweight x12.

Consider bumping your daily calories over the course of the next few weeks up to 2500, work out your macros, and maintain your current activity level. Remember to check out FitDay.Com.

You might want to consider dropping your weights to less than six days a week, that's a lot if your not running a cycle. I'm 44 myself and weight training much more than 4 days a week, if you're doing it right and have compound moves in there, beats the shit out of me. Once you get past the 30s you REALLY need to give yourself sufficient recuperation time.

 

[solrosenberg]

Thanks again. I hear ya about the 6 days being too much. I just have a problem toning it down when my motivation is so high, but I will throw in another rest day in the middle of the week. I have 3 w/o, and I was trying to him them twice per week, but I guess twice per 8 days won't be a big deal. Now, I have to find 500 good cals somehow. I am trying to keep my means atleast 3 hrs a part and don't know when or what to eat for that 500 cals.

 

[musclemom]

Thanks again. I hear ya about the 6 days being too much. I just have a problem toning it down when my motivation is so high, but I will throw in another rest day in the middle of the week. I have 3 w/o, and I was trying to him them twice per week, but I guess twice per 8 days won't be a big deal. Now, I have to find 500 good cals somehow. I am trying to keep my means atleast 3 hrs a part and don't know when or what to eat for that 500 cals.

I repeat, Read The Sticky and remember, veggies are NOT your enemy

 

[solrosenberg]

I repeat, Read The Sticky and remember, veggies are NOT your enemy

Thanks again. I tried reading the sticky, but all nutrition / cals / BMR / etc doesn't sink in. Veggies ? hmm, lol. Why can't veggies taste like fruit ? I will see what I can come up with. I like salad. Not good, huh ? Help me here, I am struggling.

 

[musclemom]

Thanks again. I tried reading the sticky, but all nutrition / cals / BMR / etc doesn't sink in. Veggies ? hmm, lol. Why can't veggies taste like fruit ? I will see what I can come up with. I like salad. Not good, huh ? Help me here, I am struggling.

Vegetables are more than salad and pickles. Sweet potatoes, broccoli, squashes, beans, peas. C'mon read the shopping list for Newbs in the post.

A head of broccoli here, a hunk of sweet potato there, it adds up.

 

[solrosenberg]

Do you recommend a fat burner to speed things up ? Also, how bad would something like a chicken fajita pita from jack in the box be ? Sometimes I am on the run and don't have a choice. How bad would that be for what I am trying to accomplish ?

 

[musclemom]

Do you recommend a fat burner to speed things up ? Also, how bad would something like a chicken fajita pita from jack in the box be ? Sometimes I am on the run and don't have a choice. How bad would that be for what I am trying to accomplish ?

Fat burners are your business, I can't take that stuff, my health is compromised in other areas. You need to think long term, as in, it's should take you at least three months to lose that weight with minimum muscle loss. You certainly didn't gain it overnight.

As for the Jack in the Box, the chicken fajita is listed in my diet database, if it's the wholegrain one, 320 cal, 40p/30f/30c. Two of those with a bottle of water would make a good occasional lunch.

 

[solrosenberg]

Fat burners are your business, I can't take that stuff, my health is compromised in other areas. You need to think long term, as in, it's should take you at least three months to lose that weight with minimum muscle loss. You certainly didn't gain it overnight.

As for the Jack in the Box, the chicken fajita is listed in my diet database, if it's the wholegrain one, 320 cal, 40p/30f/30c. Two of those with a bottle of water would make a good occasional lunch.

I don't think it is the wholegrain one. I just ate one to be safe. Those things are so good. I have to try to make some home made ones soon. Thanks again for your input, it has been really helpful. One more thing regarding the flax. Do I just grind up enough as I go, or can I grind up a few days worth ? If so, do I refigerate them with a ziplock ? I can't believe I am this stupid.

 

[musclemom]

I don't think it is the wholegrain one. I just ate one to be safe. Those things are so good. I have to try to make some home made ones soon. Thanks again for your input, it has been really helpful. One more thing regarding the flax. Do I just grind up enough as I go, or can I grind up a few days worth ? If so, do I refigerate them with a ziplock ? I can't believe I am this stupid.

You can keep them either in the fridge or freezer and grind what you need as you use them.

Honey, you're NOT stupid!!! Ain't no such thing as a stupid question.

Now if you REFUSE to learn, that's another thing, but referencing, researching, asking questions, whole other ball of wax.

 

[Foxxxy]

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 ?

you might be dehydrated

 

[solrosenberg]

you might be dehydrated

Either that or my body is yelling , " where's the ice cream " , lol.

 

[solrosenberg]

You can keep them either in the fridge or freezer and grind what you need as you use them.

Honey, you're NOT stupid!!! Ain't no such thing as a stupid question.

Now if you REFUSE to learn, that's another thing, but referencing, researching, asking questions, whole other ball of wax.

Thanks again. Tomorrow makes day 10. I really think this is the time. The one key this time around is each meal is pre-planned. I have learned if you don't have a plan, your plan will fail. That use to be one of my biggest problems, not planning meals the day prior. Plus all of your great advise. About 5 years ago I went from 215 down to 180 in about 3 months, but I lost a lot muscle while doing so and really didn't see abs. My stomach was flat, but I still had small love handles. I know from reading on here it's because I was starving myself and my body would hoard fats. My diet back then was only about 75% of what it should have been. I think this time I have a lot better plan. I just need to keep up my motivation and energy levels. I would like to see some results in the next couple weeks to keep me motivated.

 

[Musclefeast]

Go to USDA.gov and search for sr21. Download this file, it tells you how many calories and other nutritional info about everything you can imagine