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2007/04/13, 09:36 AM
Hi everybody
I have joined yesterday...what an amazing site!!!
I am 28yo - 5'3'' and 168lbs. I have been trying to get fit now for years but I suppose I have used the wrong approach and strategy....my main problem has always been consistency....
I do believe that the frequent eating approach, the right ratio of protein/carbs/fat, the right exercise and supplementation will do the trick. I want to drop my body fat % and develop alean strong body.
So far it's been a week I have been trying to change my eating regime. It's been tough...I havent exercised much due to recovery from foot injury...but as from next monday I will start incorporate exercise to the eating again...
My main issue so far is that whenever I have trained I found myself being sooo exhausted...I read that exercise should provide me with energy but on the other hand it is just making me tired and as a consequence even going to work kills me....any advise to gain a bit of energy?
cheers!!
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2007/04/13, 11:27 AM
Hooray! Another from the right side of the Atlantic (don't leave me with all these, they talk funny!).
Welcome to the site.
I'm not an expert, but your energy could be due to not putting the right fuels in. What have you been eating since you started looking at it? What ratio of pro/carb/fat?
If you were eating the wrong fuel it's like trying to run a sports car on diesel.
Since I cleaned up my diet and got more active I have SO much more energy.
Anyway, welcome again and good luck! (and don't leave me!)
Jon
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2007/04/13, 12:36 PM
SUDDENLY England isnt looking half bad
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2007/04/13, 03:03 PM
Hi Jon...cool...so there are some ppl from across the pond!! Nice!! :big_smile:
Jay...england isnt that bad...lol..:)...but I have to admit, the americans have the sexy accent...he he...
thank you soo much for getting back to me...:)
The ratio I adopted this week has been:
Kcal 1200 (but I am planning to put it up to 1500/1600 on training days)
Carbs 120/130gr
Protein: 85-100gr
Fat: less than 26gr
What do you think? Any suggestion is sooo welcomed!!
Flav
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2007/04/13, 07:07 PM
I resent that remark Jay....
Well looking at your stats and aiming at a moderate fat loss your calories probably need to be around 1,894 per day. That's assuming you're exercising 3 or 4 times per week and want to lose about 1lb of fat per week. So depending on your precise goals you are either just about right on the calories or maybe a little low.
Using the ratios Amy suggested for our spring challenge of pro/carb/fat at 50%/30%/20%, your breakdown looks a little low on protein and fats (also using your higher estimates only puts you at 1,153 cals per day).
From the 50/30/20, I would suggest (only suggest, remember I'm no expert!) 237g protein, 142g carb and 42g of monounsaturated fats (you know, the good ones - olive oil, fish oil, peanuts rather than saturated fats).
Anyway hope that helps.
Jon
PS If americans had the sexy accents, why are all the Empire characters in Star Wars english hmmm? They got the snappy uniforms.
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Quoting from jaytori129:
SUDDENLY England isnt looking half bad
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2007/04/13, 10:32 PM
Jon, I thought we were friends???? :( Or acquaintances at least! I see how you are, so us Americans aren't good enough for you huh? :cool:
See if I send you any more mexican recipes!
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Quoting from jonshez:
Hooray! Another from the right side of the Atlantic (don't leave me with all these, they talk funny!).
Welcome to the site.
I'm not an expert, but your energy could be due to not putting the right fuels in. What have you been eating since you started looking at it? What ratio of pro/carb/fat?
If you were eating the wrong fuel it's like trying to run a sports car on diesel.
Since I cleaned up my diet and got more active I have SO much more energy.
Anyway, welcome again and good luck! (and don't leave me!)
Jon
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Bettia
"Minds are like parachutes; they work best when open." - Lord Thomas Dewar
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2007/04/13, 10:33 PM
bluepearl, welcome to FT, I hope you enjoy this site and the people I have come to know on here, it is a great place to be, no matter what Jon says.
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Bettia
"Minds are like parachutes; they work best when open." - Lord Thomas Dewar
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2007/04/13, 11:16 PM
Welcome, bluepearl. I think Jon has the right idea with the calories, but as far as ratios there is nothing set in stone. Actually, using Amy's suggested ratios which would be 50% protein, 20% carbs and 30% fat, it would look more like this:
Calories: 1848 (which is 11 cals. per lb. of bodyweight)
Protein: 231 g. (50%)
Carbs: 92.4 g. (20%)
Fat (primarily good fat, but it all counts): 61.6 g. (30%)
However, this is a pretty restrictive diet carbwise and a lot of people start with something like a 40/30/30 ratio with 40% calories coming from carbs, and 30% each from protein and fats, which would be more like:
Calories: 1848
Carbs: 184.8g
Protein: 138.6g
Fats: 61.6g
To me this is a good place to start, then you can adjust things as you go. But a lot of people do well with these ratio (Zone diet). I am also not an expert, but the 50% protein in the first ratio is not easy to reach and might be discouraging if you feel like you absolutely need to hit those numbers. That diet does work, but it is not your only option. The bottom line will be using more calories than you consume.
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2007/04/14, 10:57 AM
hello everybody...thank you soo much for your comments...
I'm a bit puzzled...i still have to work my head around percentages...:(
1850Kcal...isnt it too much for me? I have always read that in order to lose weight I should eat below 40g of fat per day...i am worried if I increase so much my food intake I might be gaining weight while my main goal is the reduction of weight/body fat and getting lean....what do you think?
this past week I have been on the ratios mentioned in my 2nd post and I lost 3lbs...but I do understand that when I will be adding my exercise (this monday) my Kcal intake should go up....
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2007/04/14, 03:18 PM
bluepearl--To determine your calories you calculate from 10 - 15 calories per lb. of bodyweight. I weigh 135 lbs. approximately and go with 1600 calories. Your 1850 is calculated at 11 calories per lb., which is toward the low end still. Your minimum would be 1680. Sometimes you have to play around with the amounts to find what works best for you.
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