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2007/01/18, 11:13 AM
I am tracking my nutrition on fitday because i havent lost anyweight last wekk or 2 but so far looks like i am sticking to my diet, but since I am doing this now I wanted to ask and I know I've seen it somewhere before but couldn't find it in fitbuddy search. I am on a 2000-2200 calorie diet and seem to be sticking to it but wanted to know what percentage of my caloric intake go to fat carbs and protien so i can set and manage my goals correctly. Mind you I lift weights 4x a week and walk/run 3-4x a week
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Jason Fox 6\'1\" 380lbs Weight Goal 300 by april 2007, 365 11/14, 12/7/06-358
Problems are only opportunities in work clothes.
Henry J. Kaiser
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2007/01/18, 11:50 AM
also using fitday uses a term for cal burnt that has left me lost its called BASAL
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2007/01/18, 11:56 AM
I go with 40-45% protein - 30-35% cards and 20-25% Fat
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2007/01/18, 12:50 PM
Jay - it would help a little if you post what your percentage has been up to this point. You don't want to all of a sudden do a radical change as you may not like the results (at least temporarily)
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2007/01/18, 01:52 PM
BASAL is the number of calories burned when you are laying down, but not asleep yet.
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A little discipline at the table and at the gym might help reduce that belly!
Ivan
Montreal Canada (City of Festivals)
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2007/01/18, 02:34 PM
For many folks, a good macro range is 50/20/30 p/c/f. The fats are of course EFA's.
The reason for higher lean proteins is twofold...1st they are harder to overeat, thus you feel full earlier, and all carbs are not created equal. In fact most opt for processed carbs without realizing it, alot of that comes from the slick labeling they do making things sound healthy when in fact they are not.
Though a calorie is a calorie, different foods have different impacts on body composition. For instance the same amount of w3's as oppsed to the same amount of hydrogenated oils(fats)
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"If it ain't broke, you aren't trying."
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2007/01/19, 08:19 AM
I think in this case they are using basal as your base metabolic rate - the calories you burn just existing (bodily processes, respiration, etc) then you add on what you daily activities burn to that number for a ballpark figure of your daily caloric expenditure/needs.
I know there are formulas for figuring out what your basal metabolic rate is, but they don't take into account if you have a slow metabolism due to hormone disruption, metabolic resistance, or any other factor.
You need to figure out how many calories you can take in and still lose weight.
I am with bb1fit on the 50/20/30, p/c/f, we used that ratio for our pro forum challenge, not counting carbs from vegetables just counting starchier carbs, , and I found that I lost weight without feeling deprived at all. Everyone that stuck with the challenge saw their bodyfat go down, too, with a reduction of cravings.
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Quoting from carivan:
BASAL is the number of calories burned when you are laying down, but not asleep yet.
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Until you value yourself you will not value your time. Until you value your time, you will not do anything with it.
M. Scott Peck
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2007/01/20, 03:06 AM
This is my average for the week, trying to work on protien intake, just started a protien/creatine shake by xyience (XM2 Muscle meal), but still under 1.5g per lb of bodyweight (which i heard was recommended)...btw currently 370 6'1" (on new scale)
Average Calories
Total: 2119
Fat: 97g 869cals 42%
Carbs: 173g 635cals 31%
Fiber: 15g 0cals 0%
Protein: 137g 548cals 26%
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Jason Fox 6\'1\" 380lbs Weight Goal 300 by april 2007, 365 11/14, 12/7/06-358
Problems are only opportunities in work clothes.
Henry J. Kaiser
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2007/01/20, 09:11 AM
You are pretty low-cal for your size - remember you want a slight deficit, not a big one, from your diet and another small deficit due to working out.
You could up your protein and that would increase your calories a bit - try adding another 1/2 portion of the proteins you already take in to each meal and see how you feel.
Are you basing your calorie intake on a previous intake or what? At 310, I would put you around 3,100, maybe 2,550 for starters.
At 2550 , for a ratio of 50/20/30:
318g protein - 53g per meal /six meals
127.5g carbohydrates - 30g at breakfast, 30g meal2, 30g meal 3, 15 at the last 3 meals (or something like that)
85g fat - about a tablespoon oil with each meal, or 14g total per meal.
Hope that helps.:)
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Until you value yourself you will not value your time. Until you value your time, you will not do anything with it.
M. Scott Peck
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