1750 ok?
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Fr3shStrt
Posts: 349 Member
To sum it up, my question is - does 1750 calories a day seem legit for me? And if you have any suggestions to add they would be most appreciated. Thanks!
A lots more details here:
I'm not stalled, just starting out and I've been reading everything trying to figure it out on my own, and I've finally decided I should just get some input. I started at the beginning of January and did a crappy job of sticking to it. I was in the process of moving and couldn't focus as much as I wanted on it. I read a lot and realized part of my problem was I wasn't eating enough. Last week I decided to really get going. I set myself up to eat 1630 calories on non-gym days and an additional 200 on lifting days. I didn't do a good job of hitting those targets and then on Sunday I binged. I felt like I had to eat. It turned out not so bad, but it made me think I should adjust my settings and eat the same (give or take a few) calories every day regardless of activity.
So now I'm planning on eating 1750/day 109 protein, 58 fat, the rest carbs (or more fat and protein), and I just want to know if this sounds reasonable. I'm pretty sure I won't gain on 1750/day, but I still worry. I'd hate to go a whole month working toward a goal and get nowhere.
1) What's your current intake of calories, on average? This is TOTAL CALORIES EATEN so this would include anything you eat for exercise calories. In other words, how much are you eating?
Last week:
Mon - 1640
Tue - 1612
Wed - 1736
Thur - 1646
Fri - 1887
Sat - 1804
Sun - 1997
Which averaged to 1760 over the 7 days
2) What's your current average intake of protein, carbs, and fats, in grams?
Since I readjusted yesterday I'm aiming for at least 109g protein, 58g fat, the rest carbs
3) Do you use a food scale and measure everything?
yes
4) Do you track all of your intake, daily? (Everything?)
yes
5) Do you take cheat days or days off?
If I do, I will record it. I viewed Sunday as a cheat day and logged everything.
6) How much weight have you lost so far?
I was 161 when I started at the beginning of January, then I would "diet" for 3 days and take 4 days off.... and then again, and then I moved and I packed away my scale. I really started tracking calories again last week and on Saturday I weighed 156.5 (so that is a 4.5lb drop, but that is over a month of yo-yo dieting and one week of serious calorie counting, so I have no idea what that really means) and then this morning it was 159. I don't think I gained 3.5 lbs in 3 days, so I'm guessing it is water retention, I lifted last night.
7) What is your activity like, both exercise and non-exercise? (big difference between a construction worker and a desk job) and did you change that activity withing the last couple of months. If so, what changed.
I have a desk job, but I live in the city and I don't have a car, I walk a lot and I take the subway. I walk about 8 blocks everyday just to get to the subway and from the subway to the office and then the return trip. Sometimes I get to sit on the subway but sometimes I have to stand and that can be like a balancing act. Then there are the stairs up and down from the subway and then up to my 3rd floor apartment, and I usually take the stairs at work too. I probably average anywhere from about 5 - 10 flights of stairs a day. Maybe about 2 or 3 days a week I'll go out on my lunch break just to walk or to shop. And I've begun lifting 3 days a week. I'm doing the NROL4W.
8) How long have you eaten at your previous amount and what happened in that time frame?
9) What's your height, current weight and if you know it, bodyfat%?
5'3", 159 this morning (it was 156.5 Saturday - so frustrating), an online calculator puts me at 37%, but I don't think it is accurate, it is probably closer to 35% (I don't even know why I think that... maybe because I hate being that much closer to 40% than 30%)
10) If you're stalled, for how long and is it a complete stall (zero change in weight)?
Diary is open.
And for what its worth some history:
At my heaviest I was 175, that was about 3 years ago. I met with a trainer who put me on a restrictive diet which eliminated beans, dairy, and breads. I lost about 10lbs in two weeks. Then I eased up on the restrictions and went on to lose another 20lbs over the course of a few months. Then life, blah blah blah... and I've gained back 15 lbs and I feel fatter than I did at 175. So now I'm looking to lose weight and retain muscle and not kill my metabolism, and maybe hopefully one day I'll have a stomach as flat as Sara's
You guys are the best! Thanks for any suggestions you may have for me.
A lots more details here:
I'm not stalled, just starting out and I've been reading everything trying to figure it out on my own, and I've finally decided I should just get some input. I started at the beginning of January and did a crappy job of sticking to it. I was in the process of moving and couldn't focus as much as I wanted on it. I read a lot and realized part of my problem was I wasn't eating enough. Last week I decided to really get going. I set myself up to eat 1630 calories on non-gym days and an additional 200 on lifting days. I didn't do a good job of hitting those targets and then on Sunday I binged. I felt like I had to eat. It turned out not so bad, but it made me think I should adjust my settings and eat the same (give or take a few) calories every day regardless of activity.
So now I'm planning on eating 1750/day 109 protein, 58 fat, the rest carbs (or more fat and protein), and I just want to know if this sounds reasonable. I'm pretty sure I won't gain on 1750/day, but I still worry. I'd hate to go a whole month working toward a goal and get nowhere.
1) What's your current intake of calories, on average? This is TOTAL CALORIES EATEN so this would include anything you eat for exercise calories. In other words, how much are you eating?
Last week:
Mon - 1640
Tue - 1612
Wed - 1736
Thur - 1646
Fri - 1887
Sat - 1804
Sun - 1997
Which averaged to 1760 over the 7 days
2) What's your current average intake of protein, carbs, and fats, in grams?
Since I readjusted yesterday I'm aiming for at least 109g protein, 58g fat, the rest carbs
3) Do you use a food scale and measure everything?
yes
4) Do you track all of your intake, daily? (Everything?)
yes
5) Do you take cheat days or days off?
If I do, I will record it. I viewed Sunday as a cheat day and logged everything.
6) How much weight have you lost so far?
I was 161 when I started at the beginning of January, then I would "diet" for 3 days and take 4 days off.... and then again, and then I moved and I packed away my scale. I really started tracking calories again last week and on Saturday I weighed 156.5 (so that is a 4.5lb drop, but that is over a month of yo-yo dieting and one week of serious calorie counting, so I have no idea what that really means) and then this morning it was 159. I don't think I gained 3.5 lbs in 3 days, so I'm guessing it is water retention, I lifted last night.
7) What is your activity like, both exercise and non-exercise? (big difference between a construction worker and a desk job) and did you change that activity withing the last couple of months. If so, what changed.
I have a desk job, but I live in the city and I don't have a car, I walk a lot and I take the subway. I walk about 8 blocks everyday just to get to the subway and from the subway to the office and then the return trip. Sometimes I get to sit on the subway but sometimes I have to stand and that can be like a balancing act. Then there are the stairs up and down from the subway and then up to my 3rd floor apartment, and I usually take the stairs at work too. I probably average anywhere from about 5 - 10 flights of stairs a day. Maybe about 2 or 3 days a week I'll go out on my lunch break just to walk or to shop. And I've begun lifting 3 days a week. I'm doing the NROL4W.
8) How long have you eaten at your previous amount and what happened in that time frame?
9) What's your height, current weight and if you know it, bodyfat%?
5'3", 159 this morning (it was 156.5 Saturday - so frustrating), an online calculator puts me at 37%, but I don't think it is accurate, it is probably closer to 35% (I don't even know why I think that... maybe because I hate being that much closer to 40% than 30%)
10) If you're stalled, for how long and is it a complete stall (zero change in weight)?
Diary is open.
And for what its worth some history:
At my heaviest I was 175, that was about 3 years ago. I met with a trainer who put me on a restrictive diet which eliminated beans, dairy, and breads. I lost about 10lbs in two weeks. Then I eased up on the restrictions and went on to lose another 20lbs over the course of a few months. Then life, blah blah blah... and I've gained back 15 lbs and I feel fatter than I did at 175. So now I'm looking to lose weight and retain muscle and not kill my metabolism, and maybe hopefully one day I'll have a stomach as flat as Sara's
You guys are the best! Thanks for any suggestions you may have for me.
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Replies
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In my opinion 1750 is on the high end of reasonable considering your stats.
Your macros (p/f values) look reasonable.
Stay at that intake for two more weeks, please be as accurate as possible with your logging/recording, and monitor results. If you are not losing at what you consider to be a reasonable pace (1lb/week or slightly higher is reasonable but I wouldn't expect 2/week) then I would reduce calories to 1600 by reducing carbohydrate intake further and leaving p/f the same.0 -
Thanks!
And thanks for reading thru that wall of text.0
This discussion has been closed.