Registered Dietitian in TX here to answer questions.

thecazstewart

To read later - really interesting stuff

brevislux

What caloric intake would you recommend for someone who wants to gain muscle mass and lose fat? I'm 5'4 1/2, 115 lbs and 24 years old (female obviously). I do strength training 3 times a week and cardio.

abhishek2610

Thanks Dear for your sincere advice .

On recent weight Lost 57 lbs.I want to go to gym for weight training & strength training .as I am doing morning walk for 35-75 min in morning.

Since I am diabetic would It be a better to go ahead with plans .secondly I feel little low energy level in afternoon.

Please suggest how to go about .

Again thanks for you

Abhishek

bkscott5

Hi Tony, thank you for trying to help people on MFP.
I'm a 43 yr old female, 5'9", last weight loss was in May @ 158, last weigh in a few weeks ago @ 163. I have several medical problems which pretty much make me bed ridden so no I don't do any exercise unless u count hopping sideways on 1 leg with the help of my walker to and from the bathroom. I have done better this year on dieting & eating at least 5 servings of fruits & veggies everyday. I'm very limited on the foods I'm able to eat since I have to be taken care if so I get one cooked meal a day usually & the rest of my food is kept @ room temp in my bedroom. Along with the fact that I'm a very picky eater, I was raised with horrible eating habits including being allowed to eat ice cream or anything else I want for breakfast since my my mom said as long as u eat something. Being overweight is on both sides of my parents families, however both my parents r under weight cuz my dad only eats one meal a day & my mom can go about 3 days before she has to eat, so she will take a bite or 2 & be fine. I can't do that, I like to eat plus since I had cancer I'm really trying to eat a healthy diet. Since I dont exercise MFP gave me 1200 cals & most the time when I've seen people eat less than the 1200 people start telling them along with MFP that u need to eat atleast 1200 cals. According to u, since I haven't loss anyweight for a long time I need to eat less. So how many cals should I be eating? Also I was told that I should change the % of the different types of food so what % should I eat of each of the types? I'm always too high on my sugar just with the fruit I eat at times, or cuz I eat bad cereal (even though lucky charms says it's healthy on the box), & I really like having a half cup of low fat ice cream in a cone every night. I would also like to know if there us anyplace on the web that I can type the foods that I do like & have the site tell recommend foods that I should try based on the fact of what I like. It's too expensive to just start trying random food plus I have to have someone get it for me. My oldest daughter works hard to overcome the family diet problems & she said I shouldnt eat too many carbs cuz they turn to fat if unused which they would be in my body & that I should eat my ice cream @ lunch & not eat after dinner @ 6. I'm starving if I do that & when I get too hungry in not eat something I want I end up eating way too much & not the right foods. MFP friends have been trying to help me get more protein and less carbs and no ice cream or diet soda in my diet but over the last few weeks I've been real hungry & I've gone over my 1200 cals that I use stay just around the 1200 mark I know this is a lot & I'm a mess but thank you for any help u can give me, I'd really like to weigh around 125-35lbs but I've been stuck at 159-6? On the diet & before chemo 180.

half_moon

Is it possible to gain muscle and lose fat at the same? I've read it wasn't. I was hoping this would explain why I've only lost 2 pounds in over a month with the above diet (whole grains/fruits/veggies/lean meats). I've begun weight training twice a week and my cardio mixes in strength. Could it be I am adding muscle whilst losing fat, or is the more likely assumption that the food I eat does not match its advertised caloric intake?

Gaining muscle requires a caloric surplus. Fat loss requires a caloric deficit. Sometimes these cycles of anabolism and catabolism can be short, so it may appear that we are gaining muscle and losing fat "at the same time."

It also all depends where you are in your phyisque. If you're already lean and lost 2 pounds in a month, that's not bad at all. If you're obese, 2 pounds in a month is pretty slow. The general rule of thumb is if you want to lose more weight, increase your deficit a bit. Monitor. Adjust as needed.

Thank you so much for answering my question! You have no idea how much help it is. It's so nice of you to sacrifice your time.

I am 149 pounds, at 5'5". I am very large breasted (each breast weighing around 6 - 7 pounds) so this affects my weight. I would consider myself leaner but not skinny.


So the muscle I see in my arms and legs were already there, I just now don't have as much fat hiding them?

You're welcome!

5'5" and breasts that are 7 pounds each? I don't believe you. I think I'm gonna have to see photo proof. Hahaha, jk.

Yup, you're muscles were just waiting to be seen! You can still build a lot of strength while you are cutting calories so keep lifting heavy!

Haha. I finally figured out how to make those scales in the produce section at Randall's useful! Wash your purchases, friends. (I'm kidding.)

Thanks for all of your help! Never thought of there being a difference between making my muscle stronger and actually creating new ones! That makes a lot of sense. I'm going for long and lean, so I'll keep up the lifting! Thanks!

Well muscular strength for a weight lifting beginner (in my opinion, that's less than 1 year of consistent training) largely comes from technique and neural component adapting to the exercises. A lot of strength can come from adding on extra lean mass, but that requires a caloric surplus. Even while weight lifting there will be some added fat during a "bulking" phase.
During a caloric deficit, the heavy weight lifting will help to preserve lean mass. The end effect is you get to keep your muscles, and now they show because you have less fat.

So if I am happy at only 1200 calories a day, there is no real reason to add in exercise? Right now I am focusing on "toning up", but I still have a large calorie deficit-- so in this aspect, I am not going to actually gain any muscle at all unless I up my caloric intake significantly. Is this incorrect?

FoodandFitness

Hi,

I hope you're still here to answer, I'll be very thankful if you do!

I'm a woman, age 39, 155 lbs, have IBS and sporadically great problems with bowels and bloating.
Are there foods (other than the obvious pre-fabricated stuff, raw veggies, wheat, too much dairy, too much fibre) that I should avoid? Are there foods that may help with this condition?

I've heard that keeping away from foods that I react to, might even worsen the situation if I should accidentally have some of these foods - just because my body isn't used to them anymore. Is there any truth to this?

Bumping in hope to receive an answer

There is still a great deal yet to be understood about IBS. Right now all I can say is that it affects everyone differently. If there are foods that trigger flare-ups, you would be better to keep notes in your food journal so you can start making associations. Also, you may want to consider getting tested for food intolerance or allergies via LEAP or elimination dieting. Find a dietitian in your area that specializes in that. I don't. I think you would better off in the hands of a IBS specialist.

FoodandFitness

So if I am happy at only 1200 calories a day, there is no real reason to add in exercise? Right now I am focusing on "toning up", but I still have a large calorie deficit-- so in this aspect, I am not going to actually gain any muscle at all unless I up my caloric intake significantly. Is this incorrect?

No, you should still lift weights. Not for the purpose of increasing your deficit (which it will) but for the purpose of building strength and preserving the muscle you have right now so that you lose a higher % of fat during your fat loss phase. You won't gain muscle, but you will prevent loss.

AliceNov2011

Bump

gailmelanie

Hi Tony - people argue a lot about "eating back calories". If we are on the lowest 1200 calorie diet and burn off 500 through exercise, should we eat those back? Thanks.

I don't recommend that my clients "eat back" calories from exercise because I use them in my estimations when I write their calorie prescription.

In my opinion MFP can overestimate calories burned from exercise.

My practical advice is that if you're able to function without eating back the extra calories, you don't feel worn down, or deprived, having a larger caloric deficit will just help you lose weight faster. If you're eating back calories and still losing weight at the rate you're happy with, then keep on eating them. If you're not losing weight, it could be a good place to start.

Hope that helps.

Yes, my question is similar; One thing that isn't really explained in the excercise calculation is that there are calories included that would also be burned just at rest. What percentage of the calories listed as burned is actually basal metabolism? I've read that exercise doesn't really burn that many calories over ordinary living. What do you know about that?
Also, when looking at package nutrition summaries, I've noticed that some foods (I'm thinking specifically of dried cranberries, but there are others) seem to have no nutrients in them other than calories. Is this because they really don't or because the analysis of other nutrients isn't listed, or the manufacturer isn't required to list the other nutrients? What do you know about that, too?
Thanks very much for your reply.

themightymc

Bump

bjcapshaw

Net calories? I see on here is a net calories section...what does that mean? I have been working out burning between 4000-5000 a week. I have been eating where I am still having 500-750 left a day. But, then there is a net calorie section? What is that about...how many should I have eaten? Any help or advice of what this mean or how many I should be eating...

bradp1979

Hey Tony !

I'm a fellow Texan close to Dallas

My question is about sugar. I have a significant amount of belly fat to shed and I am convinced that there is a correlation between sugar and belly fat. Correct or no? Furthermore, I'm worried because more than one serving of fresh fruit puts me over my daily allowance for sugar. Is that still okay and if so, how many servings are too much?

Also, I am a tested "pre-diabetic". Am I genetically destined for diabetes or can I beat an early diagnosis?

Thanks !

Sugar does not cause you to gain fat. Eating more calories than you expend causes weight gain. Some other things like weight lifting, protein intake, etc. etc. help to determine your body composition. If you want to lose fat, you have to eat less.

There is no specific amount of food or portions of any food that is "too much" unless eating those amounts inhibits you from moving toward your goals and maintaining a balanced diet with the right amount of macro and micronutrients.

You can certainly beat early diagnosis. Maintaining a healthy weight/body composition and exercising are the 2 most important things you can do to prevent type 2 diabetes.

I've done a lot of research on carbs, just to satiate my own curiosity on the matter, and everything I've seen indicates that sugar does cause you to gain fat. The way it's explained is that sugars are converted by your body into glucose, which is either used immediately for fuel, or stored in your liver for later use as fuel. However, the liver can only store so much glucose, and if your sugar intake exceeds that limitation and is not used immediately for fuel, it will be converted to body-fat and stored elsewhere.

Is this accurate? (I'm not trying to debate you, just seeking clarification)

Moshebelle1

Hi,

I'm Mallory, I'm 25, 184lbs and 5'6". I gained about 20lbs over the summer because of lack of excercise and lots of BBQ's so I'm returning to my old fitness and diet routine. I've done Insanity before and am going to do it again but I'm wondering about adding a post workout protein supplement. What should I look for in a protein supplement (female, wants to lose weight, better workout recovery)?

Any help would be greatly appreciated! There is so much confusing info out there!

Mallory

swimcoach07

bump

sarahgaye

Hi Tony - what are your thoughts on Isagenix?

gailmelanie

Oh what is MFP?

My Fitness Pal!

gailmelanie

One more thing about exercise... we all know sex burns calories, but there is no listing here for that activity. Do you know anywhere to find that information?

FoodandFitness

One more thing about exercise... we all know sex burns calories, but there is no listing here for that activity. Do you know anywhere to find that information?

It depends on who is doing most of the work.

FoodandFitness

Hey Tony !

I'm a fellow Texan close to Dallas

My question is about sugar. I have a significant amount of belly fat to shed and I am convinced that there is a correlation between sugar and belly fat. Correct or no? Furthermore, I'm worried because more than one serving of fresh fruit puts me over my daily allowance for sugar. Is that still okay and if so, how many servings are too much?

Also, I am a tested "pre-diabetic". Am I genetically destined for diabetes or can I beat an early diagnosis?

Thanks !

Sugar does not cause you to gain fat. Eating more calories than you expend causes weight gain. Some other things like weight lifting, protein intake, etc. etc. help to determine your body composition. If you want to lose fat, you have to eat less.

There is no specific amount of food or portions of any food that is "too much" unless eating those amounts inhibits you from moving toward your goals and maintaining a balanced diet with the right amount of macro and micronutrients.

You can certainly beat early diagnosis. Maintaining a healthy weight/body composition and exercising are the 2 most important things you can do to prevent type 2 diabetes.

I've done a lot of research on carbs, just to satiate my own curiosity on the matter, and everything I've seen indicates that sugar does cause you to gain fat. The way it's explained is that sugars are converted by your body into glucose, which is either used immediately for fuel, or stored in your liver for later use as fuel. However, the liver can only store so much glucose, and if your sugar intake exceeds that limitation and is not used immediately for fuel, it will be converted to body-fat and stored elsewhere.

Is this accurate? (I'm not trying to debate you, just seeking clarification)

Yes, you are correct. But you stopped a little short after the conversion to bodyfat, but...
If you are in a negative calorie balance, the fat stored will be oxidized and you will have a net loss of fat for the day. The negative calorie balance can be achieved by cutting back on any of the macronutrients, therefore carbs are not the cause of fat gain or loss.

FoodandFitness

Hi Tony - what are your thoughts on Isagenix?

Isagenix has no special ingredients. It is just like any other protein supplement with a couple of added ingredients.

I don't like it because it has a multi-level marketing system that really pushes the sales and it seems to have a cult following by it's league of minions. I have heard some of the dumbest claims of its "effectiveness" from people trying to sell the stuff or advertise it. HOWEVER, just about every supplement company is going to hype up the effectiveness of their product. I don't particularly dislike Isagenix from any other supplement company out there.

FoodandFitness

Hey, y'all. Just wanted to say I am really enjoying helping everyone out on this forum answering questions. I appreciate all your questions!

If I miss a question of yours, or if you don't feel comfortable posting your question on this thread, please feel free to message me. I don't mean to leave anyone out.

Thanks! I'll see how long I can keep up with these questions!

gailmelanie

One more thing about exercise... we all know sex burns calories, but there is no listing here for that activity. Do you know anywhere to find that information?

It depends on who is doing most of the work.

uh... let's say the effort is equal and it takes 30 minutes.

VirtuousVal

Hey, y'all. My name is Tony. I'm a RD and personal trainer in Flower Mound, TX. I enjoy answering questions on here and helping people out:

I've done this once before and I got overwhelmed with questions so please read these few points before you ask your questions.

Here's the last thread I did: http://www.myfitnesspal.com/topics/show/755064-registered-dietitian-in-tx-here-to-answer-questions

1. I am not here to argue science, methods, or prove any advice I'm giving. I have a formal education in nutrition, keep up on the current research and have my own opinions. I welcome you to share yours, but I will not engage in debate, nor will your opinion be likely to change my positions. I will not be posting links to peer reviewed journals for my recommendations. I am aware of the laws of giving nutrition guidance online, etc. etc.

2. I am only going to answer questions for people in general good health. If you have questions about a medical condition or disease state (ie diabetes, thyroid disease, cancer) My answer is always going to be, "talk to your doctor and dietitian."

3. If you "have tried everything and cannot lose weight" or if you're eating "x amount of calories and still can't lose weight." my answer will always be the same- you are eating too many calories. Be consistent with your current intake and cut by 10-20% while making sure you are getting enough protein. Make sure you are correct with your portion sizes and choosing the right foods in the MFP. In other words, if you can't lose weight- you need to eat less and exercise more.

4. The more information you can provide me like your age, height, weight, bodyfat %, current workout program, etc. will help me help you.

5. I can't accept any more friends on myfitnesspal.com right now. If you want "bookmark" me to ask me a questions later, you can link up with me on facebook. http://www.facebook.com/Foodandfitness . I repeat: do not friend request me. I appreciate it but I can't keep up with everyone on here.

Ok, *whew* now that that's out of the way, fire at will!

If I don't get to your questions right away, I will do my best to come back on here.

This is a very interesting read .....although I did not get through the whole entire thread.

Thank you Toni for sharing ALL of the advice and your expertise!

Bumpin' this to save for later, if I have any further questions that have not been already answered!

Be Blessed in health, healing, and wholeness! (¯`’•.¸(†♥†)¸.•’´¯)
Have a blessed and prosperous day! AMEN †

Pooj_K

hi Tony , can I drink whey protein shake more than once in a day? I dont eat meat so I kind of struggle to get my protein even though i eat eggs/beans ..

snowfox1

Hi Tony I was wondering your opinion on low carb diets? i have lost weight on them before but of course not kept it off, i love healthy carbs too much. is it really just the fact you tend to eat lower calories on low carb diet or do you think there is some sort of metabolic advantage? i would much rather calorie count and exercise but its not really working as it should for me. thanks so much in advance for your time

snafuing1

Hi Tony, thanks for doing this!

First off, I am a 24 year old woman, 5'6", 146 lbs. I would estimate my body fat percentage to be about 22-24%, but I've never had it taken by a professional. I lift heavy weights (modified Starting Strength program) and run for about 20-30 minutes 3 days per week, and I go to the rock gym for a couple hours and climb 3 days per week on off days, leaving 1 day to rest from everything. I eat 1 gram of protein per pound of lean body mass, or about 115-125 grams of protein per day, and split the rest of my calories more or less between carbs and fat.

Now, my question: How do I bust through my fat loss plateau? I have been fluctuating between about 145-150lbs for at least six months, after losing about 25-30 lbs! I know fat loss can slow down as you approach your goal, but this is getting ridiculous. I know I still have body fat to lose (I want to be 18-20% BF I think), even if I'm building muscle, and I can't seem to shake it. I have tried:

- very low calorie dieting (1200 cals/day + exercise cals)
- eating my BMR (1500 cals/days, with and without eating back exercise cals)
- a metabolic reset (ate my TDEE, 2050, for a few weeks, didn't eat back exercise cals)
- eating my TDEE minus 15% (1750 cals/day, not eating exercise cals)

Can you help me? What can I do? Am I destined to be this weight forever? Am I calculating my TDEE wrong maybe? Maybe cutting too high or low of a percentage? Something else? Help!!

saraphim41

Thanks, Tony. I am confused about vitamin supplements. I'm reading that some are processed at high temperatures and that reduces their effectiveness. Some are better. Is this true? Or is the guy just trying to sell his own particular brand?

I know that vitamins are not "controlled" by the FDA (not that I have a lot of confidence in the FDA) the way that drugs or , say aspirin would be. How are we to find the better vitamins?

FoodandFitness

Hello!!

My question is, I eat my three meals a day, plus I drink at least 6 to 7 glasses of water, plus I snack in between. However I find myself still hungry...is there certain food I should be eating more of? or what kind of food will keep me fuller longer??

Thank you!

Different things can curb your appetite without having to increase your calories. You can try...

1. Increasing your protein. It is the most satiating of the macronutrients.
2. Increase your vegetables. These add a lot of volume to your meals and add extra fiber.
3. Intense exercise. This can temporarily blunt hunger.
4. Caffeine. It's a stimulant so it reduces appetite.
5. Asking yourself, "Am I really hungry, or am I just _____?" Because sometimes hunger is psychological.

karmahunger

I'll email this question.

karmahunger

Oh and I forgot! I am "heavy chested" (pretty much I carry all my weight in my boobs haha) and because of that, I can't really run. What are some workouts I can do to lose weight in my chest faster and to "tighten up" the area (muscle).