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2008/04/18, 02:18 PM
I keep trying to make my own diet plan and I constantly go over in carbs and fats. Im a college student with limited resources on getting real technical with my meals. All the diet plans I see are either confusing or you need to be a chef to make them as they all have ingredients I am unfimiliar with. Can someone help me figure a way around this. To put my caloric intake where I want it I have to starve myself. I want to keep my calories at 1500/day. 30-35g of fat. Protein around 200g and the rest for carbs. Any help would be appreciated!
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2008/04/21, 08:36 AM
warren - how much do you weigh? I don't know many men who can subsist on 1500 calories, especially if they are active college age guys.
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Argue for your limitations, and sure enough, they\'re yours.
Richard Bach
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2008/04/21, 12:57 PM
I weigh between 210-215. I have lost 20lbs since Jan 1. But that was only because I had recently put that weight on. I want to get down to 185-195. Which isn't all the light considering im a bit taller then 5'9. I used to do alot of powerlifting in highschool so I have a decent amount of muscle. I wouldn't mind it if I lost some, I just want the majority of my weight loss to come from fat.
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2008/04/21, 01:54 PM
Then you need a minimum 1800 calories, Warren.
For the majority of your loss to come from fat you need a slight deficit and the right ratio of carbs/fat/protein.
First I would atke your weight goal of 195 and guesstimate caloric needs on that goal:
195X13 = about 2500, warren :) Now let's take a lsight deficit of say 15% = 375, about 2100 calories a day.
This is very simple. say we wanted you at 45% carbs, 30% Protein and 25% fat:
2100X45% = 945 calories = 236g carbs
2100X30% = 630 calories = 157.5g protein
2100X25% = 525 calories = 58g fat
I would divide the carb amount by 5 and have that amount at your first five meals - 47g cho per 5 meals - this is a little more than a cup of brown rice, a little less than a cup of oatmeal - if you start reading packages you can figure out how to get the right carb amounts.
The protein you want to split up between 6 meals = about 26g protein per meal - about 3 oz chicken breast or 1 can tuna in water, 1 c cottage cheese.
The fat you can figure out how much fat you are getting from your other foods and them supplement with fish oil, flaxseed, avocado, olive oil, nuts, etc.
Check out fitday.com if you want a good calorie tracking site to help you learn the ropes - it is tedious at first but once you learn what amounts of food you need, it will become routine.
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2008/04/21, 05:49 PM
There is no doubt about it, you know alot more then I do about dieting. This just seems like alot. I have been eating less then this, and doing cardio 3-5 days a week. And im not losing weight, won't this make me gain weight now?
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2008/04/21, 07:32 PM
If you don't eat enough calories or eat often enough, your body starts to "hold on" to calories and store them as fat for use later on. (your body goes into survival mode, because it is not sure when the next meal is coming) Therefore by eating too little you are sabotaging all of your weight loss efforts. It will take a bit of time for your body to adjust, but once it sees enough calories coming in on a regular basis, it will stop holding onto and storing them as fat, and eventually with resistance training and cardio - burn your fat stores as well.
The concept may seem bizarre, but it does work. You may initially gain some weight while your body adjusts to your new calorie intake - but give it some time (probably 2-4 weeks for most people)
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