an00bis

Start Weight:(03 Jun 10) 138.0 lb
Current Weight:(08 May 16) 160.2 lb
Goal Weight:160.0 lb
following: an00bis's own diet
performance: losing 1.0 lb a week

FatSecret member since: 03 Jun 10

an00bis's Weight History


an00bis's Buddies

bcd
buddies only
 
ferlengheti
buddies only
russellb97
on diet Spike Diet
last weighin: losing 0.1 lb a week Down
 
healsdata
on diet Atkins
last weighin: losing 0.3 lb a week Down


an00bis's Cookbook

cals: 180kcal | fat: 8.73g | carbs: 9.20g | prot: 16.95g
Cheese & Asparagus Frittata
A low carb, quick, easy and delicious frittata.
cals: 467kcal | fat: 37.15g | carbs: 21.18g | prot: 17.87g
One Minute Flax Meal Muffin
A filling and versatile low carb muffin, ideal as a breakfast accompaniment.
cals: 195kcal | fat: 15.58g | carbs: 0.72g | prot: 12.16g
Egg and Sausage Muffins
The no excuse breakfast! These faux muffins are worthy of serving to guests.
cals: 304kcal | fat: 12.43g | carbs: 6.55g | prot: 40.16g
Cheesy Beef Bake
A quick toss-together and bake meal that's great for hungry families.
cals: 291kcal | fat: 25.54g | carbs: 1.61g | prot: 13.20g
Egg Crepes
Easy to make crepes that are lovely for breakfast with your favorite fillings.
view complete cookbook

an00bis's Latest Posts

any toning tips?
Caterpillar2Butterfly wrote:
I say lift, and lift heavy. Toning is the building of muscle, no matter how you look at it. Women often worry about getting bulky. That is VERY unlikely to happen in women without outside supplements.


Quote:

I use to have what a black girl called a "pancake ass" I was skinny fat about 4 years ago.
Now I have a perky round butt that is NOT a pancake... how I did it? LIFTING! I have been lifting consistently close to a year now.. it will be a year this mid July. I lift 3 times a week.. about an hour each time. So yeah...lift lift lift


Both of these are fantastic advice. Ultimately, abs come with a proper diet which reduces your body fat percentage to a low enough point. It is definitely possible to do it with diet alone, but it's much easier if you do heavy weight lifting.

I'm a big fan of musclehack, as he (for the most part) backs everything up with some excellent scientific studies.
Here are some interesting articles in regards to cardio vs weight lifting.

http://www.musclehack.com/want-to-lose-the-belly-fat-skip-the-cardio-lift-weights/
http://www.musclehack.com/attention-bodybuilders-the-case-against-cardio/
http://www.musclehack.com/why-cardio-sucks-you-dont-need-to-do-it/
http://www.musclehack.com/1-more-confirmed-reason-not-to-do-cardio/
posted 23 Jun 2016, 14:06
CARBS PROTIEN SALT SUGAR
rabbitjb wrote:
Just focus on your calories

Set your protein at 0.65 - 0.8g protein per lb bodyweight (at desired bodyweight) at a minimum
Set your fats at 0.35g per lb bodyweight at a minimum
Eat carbs to taste

Eat a wide nutritious diet - lots of brightly coloured vegetables, proteins, wide range of foods

If you find there's a food you find it difficult to moderate consider temporary elimination

if you don't have blood pressure issues don't worry unduly about salt

don't worry about sugar either unless you have specific medical condition - it's the fact that highly tasty foods tend to have high sugar / high fat and hence high calories that is the issue with weight maintenance and not the sugar per se


sort your calories and then focus on the minutiae


These are great starting suggestions for most people.

To answer your question on how you know what's "ideal" for you; it depends on a number of factors.

Rabbitjb provided some information that's generally accepted as a solid easy-to-follow rule of thumb. You'll likely have great results for a long time if you stick to it. Technically, if you'd like to be more precise, your macro and micro nutrient requirements depend on your lean body mass, activity level, your goals, medical conditions, etc.

A highly athletic person that works out often needs more carbohydrates than a person that intends to lose weight without exercising (yes, it's possible). While I don't recommend it, if you wanted to lose weight regardless of where it comes from, you can quickly cut muscle by eating very little protein. In contrast, if you're looking to preserve muscle or even gain some, you'll need a higher amount of protein. Some people prefer ketogenic diets, and in those instances, more fat and less carbs will be key.

The general consensus on sodium is >1500 and <2400mg per day, but if you're lifting heavy weights and/or supplementing with something like creatine, more is actually better. Also, consider your lean body mass in comparison to the average person. If it's significantly higher or lower, this range should account for it.

Sugar comes in many forms. Carbohydrates are sugar. See my above statements on carbs.

Having said all that, I haven't really given you precise numbers. While I'm heavily biased towards certain schools of thought on the right macronutrient ratios (and I can post dozens of papers to back them up), there are just as many resources and people that will disagree with me.

As such, my biggest recommendation is for you to do your own research and consider what sources are more reputable and what makes the most sense given your own goals and strategy. There are plenty of faulty studies out there, so you'll have to really do some critical thinking and ignore a lot of "expert advice". You'll find tons of articles that still try to tell you "dietary fat is bad", but you'll just have to learn to ignore them.

posted 09 Jun 2016, 04:18
Today
What are you basing those macros on?
posted 08 Jun 2016, 12:40
Do you lift weights
yes, yes I do.

http://www.youtube.com/watch?v=OloLS5kTrVs
posted 11 Oct 2014, 21:19
I'm going to try this Atkins thing:)
mummydee wrote:
If you choose to do the Atkins approach then please read the book and learn the rules and why you have to do what they say.
Induction is very important to get your body into ketosis and the worst thing you can do is have a little 'cheat'. It sets you back to day one and then you feel like the diet isn't working. It does. and it's sustainable for life when you go thru the phases properly.


This is probably the best advice you could ever give to someone starting Atkins. Seconded.
posted 24 Aug 2014, 01:27
view all an00bis's posts

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an00bis's journal

12 February 2014

Started glad bulk. Use this starting weight to track equilibrium: start - 145.8 1 - 148.8 2 - 147 3 - 145.8
on diet an00bis's own diet  

14 May 2011

295 3025 345 145 11.25
on diet an00bis's own diet  

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