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Group: Specific Diets & Nutrition

Eating healthy or not?

CSix Posts: 18 Joined: 2007/02/14	2007/03/16, 03:32 PM Hi, I'm 5'9 and 143 pounds, and I was wondering if I was eating healthy for my size. I take in around 1000-1200 calories, anywhere between 50-80g of carbohydrates (mostly from fruits, sometimes from a slice of white bread), and around 100g of protein a day. I exercise about 3 times a week (mostly HIIT) I used an electronic scale that measured fat percentage, and it said I was 13% fat.I started eating this way 2 weeks ago, however, I was 150 pounds before and 13% fat, indicating I had probably loss muscle mass. Before, I had a higher caloric intake, probably around 2000 calories and around 300 g of carbs (lots of white rice). Does anyone know if I'm eating healthy enough, and what I should change to my diet so that I can lose fat percentage? (i.e. more protein?). Thanks, Csix.
jaytori129 Posts: 657 Joined: 2006/11/14	2007/03/17, 11:30 AM well lets go down the gammet...1-1.5 g protien per lb of bodyweight= FOR YOU 143-214g protien, wanna go about 10-15cals per lb bodyweight depending on activity and fat stores...I am obese and stick to the low end but even at that your range would be 1430 BARE MINIMUM-2200 cals...I would prob aim for 2000cals
conan_0822 Posts: 441 Joined: 2006/11/23	2007/03/17, 11:34 AM Ditch the white rice!! You should stay away from the "white" foods and stick with whole grains!!
CSix Posts: 18 Joined: 2007/02/14	2007/03/17, 03:15 PM Thanks for your replies, I've also started to exercise in the morning, which, as I've read, burns more fat (I also drink a protein drink before so that I don't lose lean mass, and have a snack right afterwards too). Thanks, Csix.
CSix Posts: 18 Joined: 2007/02/14	2007/03/17, 09:16 PM Is the 1430-2200 calorie intake for becoming leaner or for maintenance weight? I think I read awhile back in some diet thread that you have to calculate your lean body mass and multiply it by 10 or 15 and stick with that caloric intake. If we did that, then my lbm would be 124.41, meaning I would need 1244.1 calories daily. Is this correct? Thanks, Csix. ============ Quoting from jaytori129: well lets go down the gammet...1-1.5 g protien per lb of bodyweight= FOR YOU 143-214g protien, wanna go about 10-15cals per lb bodyweight depending on activity and fat stores...I am obese and stick to the low end but even at that your range would be 1430 BARE MINIMUM-2200 cals...I would prob aim for 2000cals =============
jaytori129 Posts: 657 Joined: 2006/11/14	2007/03/18, 11:24 PM no its total body weight, with going so low on calories you will achieve the opposite result...going to low your body will kick into a starvation mode and hold onto that fat...I made the mistake of dropping from 3k cals to 1200-1400 and actually gained weight, so stick to tge 1400-2200 but i would set a goal personally the way you are going for a 1900-2000 calorie diet....And I agree with Conan ditch anything white...or try to, you'll find alot of avoiding milks, creams, white bread, rice...
CSix Posts: 18 Joined: 2007/02/14	2007/03/19, 09:02 AM Thanks, I didn't really understand how you could up the calorie intake and lose weight at the same time, but now I do.