I eat, but I'm still hungry

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  • SarahSmilesCA
    SarahSmilesCA Posts: 261 Member
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    So, I'm 202 lbs....are my answers then correct?
    202 protein, 92 fat 474 carbs
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    She probably meant to say .75-1.0 grams of protein per lbs of LEAN muscle mass. I doubt you are 202 lbs of solid muscle, or are you?? LOL!! Anyway, calculate your BF%, calculate your LMM, eat .75-1.0 grams of protein per lbs of LMM :smile:
    [/quote]

    Yes I definitely meant lean tissue and I apologize for not clarifying. I have been gone all day or else I would have answered sooner. I recently met with a trainer that said as long as you are adjusting your calories accordingly it can be "how much lean tissue you SHOULD have", that is why I max at 150 grams of protein. My goal weight is 140 lbs. So eating 200 grams of protein is really going over board. Even Lyle McDonald says this on his Re-composition website.

    Sorry if I confused you. I tried to clarify in my other post but I failed because I think my calculations are a bit off, but not much.

    Ok lets crunch some numbers:

    You said:
    My TDEE is 2359, age is 25 and height is 5' 2"
    I have been forgetting to lower my intake on my "rest" days...so on those days, how low much lower should my intake be? And yes, I do want to lose weight, approx. 60lbs. Thanks for your help

    Ok 20 % percent less per day would be 472 calories less than your TDEE. Which is about 1880, so I was not off by too much. I find that a range is good, I like to cycle calories and carbs to have more leverage in what I eat on certain days. I cycle between 1600-2000 calories. 1600 on my rest days and 2000 on my strength training days and 1800 on my cardio days. You don't have to be spot on. One thing I have learned is that cycling gives you a buffer, if you are lower one day then a few extra calories the next day is ok. Just be honest with yourself. I use the graph to help me keep track of my cycle. It really is easy way to visual see my progress.

    At your height and goal weight I definitely would not eat more than about 140-150 protein grams per day. That is 600 calories of protein. I would use a range of 70-90 grams of fat, and cycle that with carbs which should be about 100-125 grams max (around 600 calories). If you eat more carbs one day eat less fat and vise versa. Lean toward less carbs because that helps control blood sugar (hunger cues). Some people are going to tell you even less carbs is better, but if you are an active healthy person nothing wrong with consuming SOME carbs (yeah I just got into a row about this on another thread...but the truth is some is not 250+ a day, that is asking for insulin resistance)

    Looking at an 1800 calories daily goal (which is about right), you divide it into 600 protein cals (150 grams), 600 fat cals (around 70 grams) and 600 carb cals (under 150 grams). Start with that and see how it works for you. I had to add carbs on my cardio days and reduce them on my strength days. Consequently I add fat on my strength days.

    Email me if you have more questions. Exact percent is not as important as starting somewhere and tweeking it as you go along. You are your best test subject :flowerforyou:

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