Hey all. Update with more info.

B

bwcraig

New member
Hey everyone. So I went out and bought a scale and a tape measurer.

Ok so my BMI is 25.01 (Overweight)
my BMR is 1713.45
my Body Fat percentage is 21.92

Ok. So I have a little work to do. I have access to a gym but it's not an elaborate one. If i do cardio 5 days a week (should I do 30 minutes 45 or 1 hour)

After the cardio I will more than likely lift a decent weight (not pushing myself) probably around 10 pound dumbbells 3 sets of 20 reps. (various exercises with dumbells) 3 sets of 20 reps of situps on the exercise ball. 3 sets of 20 lightweight on benchpresses. Couple back exercises/shoulder exercises light weight 3 sets 20 reps. 5 days a week. 2 days of rest. I will just be working up a sweat nothing too severe. Just trying to do some fast controlled sets.

All in all if I do 30 mins I will probably burn around 350 calories a day in the gym. If i do 45 It will be roughy around 400-500 cals and if I do 1 hour of cardio it will be around 500-600. I have already tested this.

Now if I eat 4 eggs everyday (1 yoke 3 whites), with no real butter or margarine.

2 slices of wheat toast with 1 tablespoon of peanutbutter. A lot of steamed broccoli and cauliflower (I love that stuff). Low Fat cottage cheese (how much can i eat of this?)

Tons of water.

I am afraid I will be eating too little calories though... I think this is why my body is holding onto the fat it has anyway... I think I just slept in for the past 3 years not eating breakfast, eating crap fast food, etc. Maybe sometimes only eating a evening meal... I think that is why I am so weak and yet still kinda fatty at the same time. So first things first I need to get on a steady meal plan that fuels my body with proper calorie intake, and proper fat/proteins/carbs.

If my BMR is 1700, and I burn 500 calories in the gym 5 days a week. How many calories should I be eating? Do I add these 2 numbers together , 2200 and would that mean that I would have to eat 3500 calories a day and than minus the 2200? That seems like a lot of calories...that would still only be 1300 so DO i need to eat 4000 calories a day since my BMR and cardio would burn a lot of it?

I need a way to tell good carbs from bad.. I know the gist of it, eat whole grain/wheat over whites, stick to egg whites and not the yokes. What about oatmeal? How can I tell good sugar from bad sugar? I heard oranges have a lot of carbs and sugar so I can't eat them? What about bananas/apples etc.

Can I eat more peanutbutter than a tablespoon a day? What are good fats and bad fats? I know good fats are Omega 3... but what about Polysaturated, monosaturated... I know trans is terrible and all that.

With all the information I have given you, how much Protein (G) Fats(G) and Carbs(G) should I be intaking everyday? To lose around 2 pounds a week? I could probably lose 10 and be fine.
 
Hey there :)

For your BMR you can find a calculator online and put in what type of exercise you do (lite, moderate, intense) and then some will tell you how many you should have a day. 1,300 is probably way too low (I found that out the hard way).



here is one that I use :)
 
Hey all I calculated my daily needs based on a 30% protein/50% carb/20% fat.

Here is what I have so far but running into a problem of not getting enough fats/carbs in my diet.

Ok I used that calculator. My daily needs of calories to keep my same weight is 2600(give or take like 50 calories)

So... I than followed your advice and split it all up 30% protein, 50% carbs, 20% fat. I want to lose around 1.5 pounds a week. Or even one pound. So I cut my daily calorie intake to 1900. Which is still healthy above the 1500 limit.

Now... when I did that math, I came up with 142 G protein, 237 G Carbs, 42G Fat.

ONly problem.. is that what I normally eat, meets the protein requirements but does not meet carbs or fat.

4Eggs (1 Yolk) 25G Protein/ 5 Carbs/ 5 G fat
1 8oz Glass Milk (skim or no fat/pink cap) 8/11/0
1 Tablespoon peanutbutter on two slices of Wheat/Wholegrain bread 10/30/10
Oatmeal 7/29/3
Black Beans 2 servings 12/38/1
Chicken breast skinless grilled 22/0/3
Whey Protein Shake with glass of milk 34/19/1.5
1/2 cup cottage cheese 13/5/5
Steamed cup of Broccoli and cauliflower 4/8/0
Cup of milk 8/11/0

So total 144G Protein/164G Carbs/29G of Fat

And I am supposed to be 142g Protein/237G Carbs/42G Fat on a 1900 Calorie intake, with my maintain supposing to be 2656 but I bumped it down to 1900 and did a 30% protein/50% Carb/20% Fat... but I'm not reaching those... at the moment I am 30% protein 30% carb and like 12% fat. which is only 72% of daily needs. I still have to calculate out total calories for this eating schedule.

Any tips or helpful ideas would be much appreciated. I could switch to 2% milk and get more fat and possibly carbs? Not sure if regular milk has carbs.

I could also eat more protein and just get the fats that way? Like 1 more tablespoon of peanutbutter on the sandwich to bump up the fat/carbs?

Maybe I could add 2 yolks instead of just 1 in the eggs to bump it up.

Things like this I think will help even it out better. What say all of you?
 
bwcraig said:
Hey all I calculated my daily needs based on a 30% protein/50% carb/20% fat.

Here is what I have so far but running into a problem of not getting enough fats/carbs in my diet.

Ok I used that calculator. My daily needs of calories to keep my same weight is 2600(give or take like 50 calories)

So... I than followed your advice and split it all up 30% protein, 50% carbs, 20% fat. I want to lose around 1.5 pounds a week. Or even one pound. So I cut my daily calorie intake to 1900. Which is still healthy above the 1500 limit.

Now... when I did that math, I came up with 142 G protein, 237 G Carbs, 42G Fat.

ONly problem.. is that what I normally eat, meets the protein requirements but does not meet carbs or fat.

4Eggs (1 Yolk) 25G Protein/ 5 Carbs/ 5 G fat
1 8oz Glass Milk (skim or no fat/pink cap) 8/11/0
1 Tablespoon peanutbutter on two slices of Wheat/Wholegrain bread 10/30/10
Oatmeal 7/29/3
Black Beans 2 servings 12/38/1
Chicken breast skinless grilled 22/0/3
Whey Protein Shake with glass of milk 34/19/1.5
1/2 cup cottage cheese 13/5/5
Steamed cup of Broccoli and cauliflower 4/8/0
Cup of milk 8/11/0

So total 144G Protein/164G Carbs/29G of Fat

And I am supposed to be 142g Protein/237G Carbs/42G Fat on a 1900 Calorie intake, with my maintain supposing to be 2656 but I bumped it down to 1900 and did a 30% protein/50% Carb/20% Fat... but I'm not reaching those... at the moment I am 30% protein 30% carb and like 12% fat. which is only 72% of daily needs. I still have to calculate out total calories for this eating schedule.

Any tips or helpful ideas would be much appreciated. I could switch to 2% milk and get more fat and possibly carbs? Not sure if regular milk has carbs.

I could also eat more protein and just get the fats that way? Like 1 more tablespoon of peanutbutter on the sandwich to bump up the fat/carbs?

Maybe I could add 2 yolks instead of just 1 in the eggs to bump it up.

Things like this I think will help even it out better. What say all of you?
Click to expand...

Instead of milkfat, get some healthier fats, nuts like dry roasted almonds (or any nut for that matter) offer good fats. Also, you can get omega-3 eggs (omega-3 fatty acids) which are very good for you fats. Another thing is eat some salmon, has good fats and protein.

For carbs try some brown rice, whole wheat pasta, whole wheat grains, which are all good for you and will slow down digestion. And, fruits are good healthy carbs you can add in.
 
I would lower your carbs a bit and increase the protein. You are working out/exercising pretty good. Your muscles need protein. They already have lots of fuel if your trying to lose weight so I dont think the extra carbs are of any benefit.

40/40/20 is reasonable and might give you better results.

(but take this as my opinion only...I dont have enuff experience to back it up...Im just repeating what has been told to me.

Good luck.
 
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