can somebody estimate how many calories ?

[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.