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Ste.Haggan

Joined: Dec 12
Posts: 9

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Posted: 04 Jan 2013, 19:18
Hey Guys I'm new to this site and was wanting it to help me keep track of how much i'm eating and how much Micros I'm having Eg Carbs,fat, and protein, I'm a little stuck on how many calories I'm supposed to e eating and how many of each Micro I need to have to lose fat and gain muscle can anyone help me please?
BgIrn

Joined: Dec 12
Posts: 97

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Posted: 04 Jan 2013, 19:37
Macro nutrients are the one you are thinking of, not micros.

Go here http://www.iifym.com/tdee-calculator figure out your TDEE and cut 15% of those maintenance calories and you will lose fat.

As far as macros for muscle gains, I'm not up on, but I'm sure protein is king. Someone else will chime in on macros ratios for muscle building, I'm sure.
Ste.Haggan

Joined: Dec 12
Posts: 9

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Posted: 04 Jan 2013, 20:52
macros is what I meant lol yeah, from what I have gathered its 1g of protein for pound of weight, but how many carbs and Fat do I have too, I guess I can just trail and see how I get on

Ste.Haggan

Joined: Dec 12
Posts: 9

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Posted: 04 Jan 2013, 20:58
Wow that's one insane Calculator, I have no Idea about how long I slow work,Jog,run and etc
BgIrn

Joined: Dec 12
Posts: 97

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Posted: 04 Jan 2013, 21:39
Once you figure your TDEE post it up.
Ste.Haggan

Joined: Dec 12
Posts: 9

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Posted: 05 Jan 2013, 20:03
I will going to make sure its right so need to get on some scales and do it all, Will make a not of a normal day on Monday I guess Stayed up a bit late tonight and Less work tomorrow.
Ste.Haggan

Joined: Dec 12
Posts: 9

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Posted: 07 Jan 2013, 16:39
Based on your information your details, the TDEE calculator puts your daily calorie requirement at 4840, that can't be right
BgIrn

Joined: Dec 12
Posts: 97

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Posted: 07 Jan 2013, 18:29
It depends on your BMI and activity level. If you have more lean body mass you will burn more.

It is just a baseline and you have to cater as you see results. If you over estimated your daily activity it will be higher. At your weight, I would start at about 2500kcal a day and see how you feel. If you lose too fast, up the intake. For fat loss I've tried to get about 40/40/20% with the 20% being fat. Make sure you get your fat in there too, or you will get very hungry fast.
kschurter

Joined: Feb 10
Posts: 96

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Posted: 07 Jan 2013, 21:23
Agree with Bglrn that it is somewhat of an experiment in the beginning to see what you need. I will be doing this BodPod soon that measures how much fat you have in your body and does excellent calculations to what you need but for the past few years (which has been up and down for me), I just experimented and discovered that 1500 made me lose even without exercise. But then the smaller you get, usually the less calories you can have. I don't really count grams of fat and carbs and all that but use the pie scale at the bottom of the calorie counting page. I just make sure the fat is less than 25% of my daily intake and carbs and protein are around the same, with carbs maybe being a little higher. But that's just me. Smile Good luck!!!
Katrina Smile
"You must be the change you wish to see in the world."
Mahatma Gandhi
Ste.Haggan

Joined: Dec 12
Posts: 9

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Posted: 08 Jan 2013, 03:32
Yeah I was going to start with 2500kcal and I was looking at doing 40/40/20 and then 40/50/10 when I want to bulk,
BgIrn

Joined: Dec 12
Posts: 97

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Posted: 08 Jan 2013, 07:39
If you're strictly doing a cut right now, you could try the IIFYM type diet as well. This is nice for people who don't like catering diet to specific foods (white chicken, brown rice) and just want to eat.

Basically as long as you are hitting close to your macro percentages daily and stay under your calorie limit, you're good. The hard part about this stuff if you've never done it is fine tuning. You can do a lot of estimating and be way off so you have to go by how you feel when in the course of daily activity and scale or measurements.

Sounds contrived but, listen to your body.

Ste.Haggan

Joined: Dec 12
Posts: 9

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Posted: 08 Jan 2013, 14:44
IIFYM? I have been lifting weights on and off for about 4 years and for a few of them I got slim and Seen lots of changes to my body and even started eating really healthy but I have never looked into what I should be eating and how much. I get the basics but this time I want to be really hard on it Since I have had a bad year and this is the worst I have looked in the past few years. I wan't to be strict this time round because even though I want to bulk in the end I also want to bulk and stay lean. I have not seen my Abs ever I've seen the starting phase of it but never been strict enough so its time to kick my but and make sure the hard work pays off plus and the real main reason is I just want to be healthy eat clean and feel good,
Nimm

Joined: Dec 10
Posts: 669

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Posted: 08 Jan 2013, 15:06
Ste.Haggan wrote:
IIFYM?


If It Fits Your Macros.
The idea is that there are basically no foods that are forbidden or mandatory, no meal timing rules, etc. Rather than focus on specific foods, you would be concerned with daily totals of calories, protein, and fats. Carbohydrate is up to your personal preference - eat as much or as little of it as you like while staying within your calorie limit and meeting your macro minimums. Daily protein and fat minimums are set in absolute amounts, not percentages of total calories. As long as it fits your macros, eat it (or don't) if you want to.

Of course, common sense is helpful - in order to avoid micronutrient deficiencies, you would not want to get all your calories from fast food, and should generally favor whole or less-processed foods. But the basic idea is to maximize dietary flexibility according to your own preferences and needs.

Greater dietary rigidity is associated with greater dietary failure. Meaning, the tighter the rules of a given diet, and the more foods that are forbidden, the lower the long-term adherence rate is. Since a diet you cannot implement is not going to succeed, no matter how sound it may be in theory, the point of IIFYM is to keep things as intuitive, flexible, and generally stress-free as possible.

Some guidance on calculating macro and calorie totals can be found here.
Ste.Haggan

Joined: Dec 12
Posts: 9

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Posted: 08 Jan 2013, 15:54
Thanks for the link, I think I will pass on that then, I want to eat clean and I know I will stick to it because its been too long now and I'm sick of not getting anywere and giving up, Plus I like to have set times and a plan. If I know I can't eat for X amount of hours I wont and that means I wont even pick anything eg from the Junk counter at work that seems to always be filled with biscuits,sweets and Choc (Not the best place to work when you want to lose some fat lol)
Nimm

Joined: Dec 10
Posts: 669

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Posted: 08 Jan 2013, 16:03
Ste.Haggan wrote:
Thanks for the link, I think I will pass on that then, I want to eat clean and I know I will stick to it because its been too long now and I'm sick of not getting anywere and giving up, Plus I like to have set times and a plan. If I know I can't eat for X amount of hours I wont and that means I wont even pick anything eg from the Junk counter at work that seems to always be filled with biscuits,sweets and Choc (Not the best place to work when you want to lose some fat lol)


Well here's the thing - as long as you're getting sufficient protein and fat, and sticking within your calorie limits, you're still following IIFYM. Even if you're restricting your own foods and following a particular meal timing/frequency pattern. Nutrient sufficiency is what matters, regardless of whether any of it comes in a fast food bag or out of a vending machine.

As long as you aren't deficient in macro- or micro-nutrients, the specific strategy that meets your nutritional needs should be whichever will be the most sustainable for you over time. If that means eating "clean," however you define it, more power to you!
Ste.Haggan

Joined: Dec 12
Posts: 9

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Posted: 08 Jan 2013, 16:42
My main thing is working out how much I should be eating but I guess that it will come with time and I should just start with what I think eg 2500 cals and then see if I have lost, maintained or gained,



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