I am confused!!

[SouthernBell]

I am trying to lose some body fat, by no means do I need Ketosis or neither am I competing. I have been using FitDay to calculate my ratios of Carb, Protein, Calories, Fat and Calories in Calories out by way of exercies etc etc... The program tells me that my Basa Calories Burned in 1415. LifeStyle is 920, this is not including the calories I burn each day by way of Weight Training and Cardio Which is usually about 400-500 If I had to guess.

I have read many diets with all different amounts of carbs that should be taken in. I am confused as to how many Grams I should be getting in. I do not want to be taking in too many or not enough. Most of my carbs come from Oatmeal, Veggies, Ezekiel Bread. I try to stay away from starchy carbs and simple sugars. (Would Ezekiel bread be a good source of carbs?)
My protein Is ranging around 140-160 grams per day.

My main goal right now is to try to hold on to the muscle I have added these last 6 months but shed the fat that has come along with it.

Also could someone reccomend a good protein drink that is low carb but has a moderately good taste . If that is possible?


thanks
love

 

[SouthernBell]

bump!!

Come on I know Some one out there can clear this up for me

 

[Gladiola]

"I am confused as to how many Grams I should be getting in."
I'd say 30 - 40% of cals. IMO, Fitday tells you you are burning WAY more cals than you are. I bulked on 1,900 - 2,200 & according to fitday, I was in a deficit. No way.

"Would Ezekiel bread be a good source of carbs?)"
Um, what's that? Generally though the closer to nature, the better. Bread is processed at least to some degree & often has sugar added. If the first ingredient is "WHOLE wheat flour" than it's not bad, but not ideal. I

"good protein drink that is low carb but has a moderately good taste"
I have never had the pre-packaged drinks, but I like Optimum brand whey powder in chocolate. Unfortunately I think it's not so good in water - I have it with soy milk. Tastes decent & not a lot of carbs. If you put it in the blender with PB & ice, then it should ROCK - even with water instead of milk.

How long have you been on this diet? Give it some time.

 

[makedah]

Ezekiel bread is from sprouted wheat. I forget why that's good.

 

[Puddles]

Lean Body For Her is my favorite...low in carbs compared to most and decent tasting, even when mixed with just water. I usually just have the vanilla, but the chocolate is good too.

 

[vinylgroover]

I agree with Gladiola.

Around 30-40% of your total calorie intake should be carbs if you're just looking to maintain.

Spread your carb intake throughout the day , with an emphasis on taking most of your barbs in earlier in the day and after workouts as these are the times your body is least likely to turn the carbs into fat.

 

[spatts]

If you burn off more than you take in, you will create a deficit and lose weight. Sure, macronutrients are important, but if you're wanting to maintain muscle and slowly lose fat, then I would recommend making this easy on yourself, and just eat a balanced diet that's deficient in calories at the end of the day. Try to eat for what you're about to do, and not what you just did...unless it's post workout. FWIW, I figure my BMR at 1400 and I weigh 185-190 with a LBM of almost 150. If I figure it higher than that, it doesn't work as well. You could always have a more efficient metabolism than I do though...

 

[SouthernBell]

How long have you been on this diet? Give it some time.

Gladiola, I have been on this diet since January 6th. By current weight sits around 135lbs but I don't have a current accurate bf%. I am working on that.

Um, what's that? Generally though the closer to nature, the better. Bread is processed at least to some degree & often has sugar added. If the first ingredient is "WHOLE wheat flour" than it's not bad, but not ideal. I

Eziekel bread ingredients:
Organic Sprouted wheat. Organic sprouted barley, organic sprouted millet, malted barley, organic sprouted lentils, organic spouted soybeans, organic sprouted spelt, filtered water, fresh yeast, sea salt, organic unhulled sesame seeds.

To my knowledge is is flourless.
Nutrition per slice:

Calories 80
Fat 0.5
Carbs 14g
Fiber 3g
protein 4g

Spatts, I thought that 1400 was too high for me too. So to go in to a deficit I would have to at least maintain my bmr right? Then my deficit would be the calories I burn by way of weight training and cardio?

 

[spatts]

Personally, I prefer to work more than to eat less, so I'd say yes.

 

[bignate73]

holy crap people. dont just eat to your BMR! your BMR is baseline, then your lifestyle will dictate how much over that you eat to maintain. (its called an energy multiplier ranging anywhere from 1.0- +) your BMR is multiplied by this number based on what you do in a day, which will yeild your calorie demands at maintenance. do your subtractions of 500 cals (for 1lb/wk or whatever your goal) AFTER you covered your activity needs. or as spatts said eat slightly under your maintenance (at your percieved energy requirement) and just work harder. no one should be eating their BMR calories AND working out. youre just asking to lose muscle and lower your BMR in the process.