(another) great calorie & carbohydrate discussion...
Replies
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I've used an online TDEE calculator that was recommended via another site that I use.
Suggest you try a few others then - I just quickly dialled in:
6'8, 119kg, age 25 (guess) and sedentary (little or no exercise) and got 2800 as your TDEE.
Moderate exercise (3-5 sessions a week) came up to 3600.
This is what I have suspected from the beginning...
Doesn't explain his stall of weight loss but I think getting an appropriate calorie target for stats, activity and goal is important. Once that's right, focus on logging accuracy and macro split.
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tiptoethruthetulips wrote: »There shouldn't be any debate, just do want works for you.
Low carb high fat works for some, others find calorie counting works best for them, some others use other methods.
How far well under 2000cals are you eating? Are you measuring everything that passes your lips?
I'm trying to currently stay around 1500-1700 calories a day, and yes, obviously recording my food on here... but even though I am gradually reducing these figures over time, my weight is resisting change.
Hmm...I'm only 5'2, and I eat between 1600-1900 a day...and I'm still dropping just under a pound a week! You must be starving!1 -
JustMissTracy wrote: »tiptoethruthetulips wrote: »There shouldn't be any debate, just do want works for you.
Low carb high fat works for some, others find calorie counting works best for them, some others use other methods.
How far well under 2000cals are you eating? Are you measuring everything that passes your lips?
I'm trying to currently stay around 1500-1700 calories a day, and yes, obviously recording my food on here... but even though I am gradually reducing these figures over time, my weight is resisting change.
Hmm...I'm only 5'2, and I eat between 1600-1900 a day...and I'm still dropping just under a pound a week! You must be starving!
You know what, I'm really not. For me, warning signs are usually lightheadedness when I stand up a bit too quickly, but that happens very rarely. By and large I have enough energy for my workouts (eg I did Spin this morning for an hour at high intensity) and feel I eat enough throughout the day.0 -
Just to explain again, the only reason I have dropped my calories so low is because of the weight stall over the last 3 weeks, if I thought I could get away with it, I'd probably not stop eating all day. For me, I could easily put away 1,000 calories for breakfast alone.0
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I seem to get different stats for every calculator site I use. Some factor in day to day activity levels on top of exercise... I have a sedentary job. I should say I'm also 41 years old which I think would send the figures down?
I'm two inches shorter than you, 30-35 pounds lighter and 12 years older, and I'm losing about a pound a week (on average) eating 2300-2400 calories/day. I lift weights 3x/week and run/bike 2-3 times/week, so activity levels are probably somewhat similar.
If you like eating low-carb and it works for you, there's nothing wrong with it. Otherwise, there's nothing magical about restricting carbs in your diet. I have my macros set at 40% carbs, 30% protein, 30% fat and have no problem losing weight. Set your macros wherever you find it easiest to feel satisfied and however is best for your training performance, there's nothing magical about any particular macronutrient ratio.1 -
I like carbs. They help keep me sane. If low carb works for you, good on you. You might want to incorporate more low-carb fruits & veggies if you want a better carb:volume ratio, things like lettuce, cucumbers, berries, watermelon, avocado, peaches, etc. Not sure if you eat those.0
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Getting light headed when you stand is postural hypotension. Blood pressure drops when you stand up, whereas in most people it is the reverse. Consuming more salt can help. Avoiding low blood sugar will help avoid symptoms too. You can do that by eating lower carb, and eating fat and protein with the carbs you do eat.
I would go for a macro change over such a large deficit, but I am coming from a ketogenic bias. Some people, mainly those with insulin resistance/metabolic syndrome of some sort, may lose weight a bit faster on a ketogenic diet, or simply a low carb diet. I personally found that I lost weight at an unexpectedly fast rate when I went very low carb, losing 2-3 lbs per week (after the initial larger water loss) at about 1500kcal/day. Conversely, I gain weight easier than I'd like when my carbs are increased.
I'd say go for a macro switch. You probably shouldn't lower calories as far as you have, as such a big active guy, and if you are working out strenuously already, you won't be able to increase that by much. All that is left is a macro change... beyond sleeping more and reducing stress, and just waiting it out.
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JustMissTracy wrote: »tiptoethruthetulips wrote: »There shouldn't be any debate, just do want works for you.
Low carb high fat works for some, others find calorie counting works best for them, some others use other methods.
How far well under 2000cals are you eating? Are you measuring everything that passes your lips?
I'm trying to currently stay around 1500-1700 calories a day, and yes, obviously recording my food on here... but even though I am gradually reducing these figures over time, my weight is resisting change.
Hmm...I'm only 5'2, and I eat between 1600-1900 a day...and I'm still dropping just under a pound a week! You must be starving!
im 5'2 and even with 10k steps a day and working out losing .5 a week my hr monitored fitbit only allows me 14-16 if im lucky
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These are great responses, I appreciate them guys. I'm constantly researching what works for me best, but it seems from what I'm reading, that everyone has something slightly bespoke that works for them.... I think I will up my calories a little, and keep tabs on the macros.1
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No low carbs here.
I'm 5'8"and currently weigh 173#. Lost weight from 196 to 173 on 1600-1800 net cals/day over 3 months and have maintained weight at 170-175 on 2000-2200 net cals/day over the past 2 months using a macro that varies between 33/33/33 and 40/40/20 (protein/carb/fat) each day.
That's a min of 165-200 gms (or about 1-1.25 grams/lb each) of carbs and protein every day which I'm now trying to use to recomp by converting existing fat into LBM (and muscle) via heavy lifting (free weights) and cardio (mainly erg rowing).0 -
You don't convert fat to lean body mass as an FYI.0
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"We" don't think any one way about carbs. MFP is not a hive mind. There are those here who prefer low carb, those who use it to manage a deficit or medical condition, and plenty who don't like it. If you're looking for a consensus on these boards, it's not going to happen in a carbs thread!0
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JustMissTracy wrote: »tiptoethruthetulips wrote: »There shouldn't be any debate, just do want works for you.
Low carb high fat works for some, others find calorie counting works best for them, some others use other methods.
How far well under 2000cals are you eating? Are you measuring everything that passes your lips?
I'm trying to currently stay around 1500-1700 calories a day, and yes, obviously recording my food on here... but even though I am gradually reducing these figures over time, my weight is resisting change.
Hmm...I'm only 5'2, and I eat between 1600-1900 a day...and I'm still dropping just under a pound a week! You must be starving!
im 5'2 and even with 10k steps a day and working out losing .5 a week my hr monitored fitbit only allows me 14-16 if im lucky
Same here at 5'4". 10-12k steps per day. 1500 is my sweet spot for losing .5lbs per week
OP, I haven't read the thread in depth but as to your original post-I like lowish carbs. I know I can lose weight without it, but it is harder because I tend to hold on to water more with higher carbs, AND I eat high sodium. It's just a pain to try to lose when I'm always bloated. I also think my physique looks a bit leaner when I'm not over loaded on carbs. I also just have a bad physical reaction to high carb intake.0 -
You don't convert fat to lean body mass as an FYI.
Not directly, of course, but much easier to say than: "I am attempting to recomp by maintaining my current weight by reducing my %BF and offsetting the loss in weight attributable to the loss of BF by increasing my LBM (and hopefully some muscle) in an equal amount by means of heavy lifting and cardio."1 -
You don't convert fat to lean body mass as an FYI.
Not directly, of course, but much easier to say than: "I am attempting to recomp by maintaining my current weight by reducing my %BF and offsetting the loss in weight attributable to the loss of BF by increasing my LBM (and hopefully some muscle) in an equal amount by means of heavy lifting and cardio."
Yes, saying "convert fat into muscle" and your long description are the only two options...
Anyway, you already said it just by saying "recomp" in the first place... It does have a definition after all.
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