intake help
kimberly728
Posts: 124
Hello All!
I've bene given multiple different answers for where my intake should be with and without exercise so I am looking for some clarification, and I want to make sure I set everything up properly.
Basically, my goal is to loss body fat without losing any- or at least most of- my LBM.
1) What's your current intake of calories gross, on average?
My TDEE is 2406 (I think), and my BMR is 1749(I think)-- this is set on lightly active which I'm not sure if it should be.… I try to hit 1700, if I exercise I try to hit closer to that number, but on average I’d say 1600.
2) What's your current average intake of protein, carbs, and fats, in grams?
I have my macros set at 45/30/25% which is 191/128/47 in grams.
3) Do you use a food scale and measure everything?
Yes, I measure everything. And I really try not to eat out but if I do it’s once a week, and I do the best I can with the restaurants nutritional facts from webpage.
4) Do you track all of your intake, daily? (Everything?)
Yes, I track everything that enters my body, and all of my exercise as well.
5) Do you take cheat days or days off?
Not usually but if I did they are that one time of week we might eat out.
6) How much weight have you lost so far?
Approx. 15lb.
7) What is your activity like, both exercise and non-exercise?
I have a desk job, so I don’t really do any activity for at least 8 hours a day.
I do 40 minutes of cardio 3x/week at 5am. I’m do bodyweight exercises 5-6x/week at home for 25 minutes after work. I start the 30 day shred dvd tonight.
8) How long have you eaten at your previous amount and what happened in that time frame?
Until this past weekend, I was using mfp recommended numbers (1380 with really high carb intake, and very little fat/protein intake) so that’s how I lost the first 15lb. But I do not want to just lose weight, I want to loss body fat and keep my LBM, so I changed my numbers to the current setup. My lean body mass has dropped since losing those 15lbs the way that I was set up before.
9) What's your height, current weight and if you know it, bodyfat%?
I’m 64 inches, 215.4lb, and my body fat is 49%
10) If you're stalled, for how long and is it a complete stall (zero change in weight)?
I wouldn’t say I’m stalled, I just want to know if I am headed in the right direction with the new numbers. I got advice from a handful of people, plus 2-3 websites, so I want to make sure I’m doing this all correctly. My diary is open for all to see.
I've bene given multiple different answers for where my intake should be with and without exercise so I am looking for some clarification, and I want to make sure I set everything up properly.
Basically, my goal is to loss body fat without losing any- or at least most of- my LBM.
1) What's your current intake of calories gross, on average?
My TDEE is 2406 (I think), and my BMR is 1749(I think)-- this is set on lightly active which I'm not sure if it should be.… I try to hit 1700, if I exercise I try to hit closer to that number, but on average I’d say 1600.
2) What's your current average intake of protein, carbs, and fats, in grams?
I have my macros set at 45/30/25% which is 191/128/47 in grams.
3) Do you use a food scale and measure everything?
Yes, I measure everything. And I really try not to eat out but if I do it’s once a week, and I do the best I can with the restaurants nutritional facts from webpage.
4) Do you track all of your intake, daily? (Everything?)
Yes, I track everything that enters my body, and all of my exercise as well.
5) Do you take cheat days or days off?
Not usually but if I did they are that one time of week we might eat out.
6) How much weight have you lost so far?
Approx. 15lb.
7) What is your activity like, both exercise and non-exercise?
I have a desk job, so I don’t really do any activity for at least 8 hours a day.
I do 40 minutes of cardio 3x/week at 5am. I’m do bodyweight exercises 5-6x/week at home for 25 minutes after work. I start the 30 day shred dvd tonight.
8) How long have you eaten at your previous amount and what happened in that time frame?
Until this past weekend, I was using mfp recommended numbers (1380 with really high carb intake, and very little fat/protein intake) so that’s how I lost the first 15lb. But I do not want to just lose weight, I want to loss body fat and keep my LBM, so I changed my numbers to the current setup. My lean body mass has dropped since losing those 15lbs the way that I was set up before.
9) What's your height, current weight and if you know it, bodyfat%?
I’m 64 inches, 215.4lb, and my body fat is 49%
10) If you're stalled, for how long and is it a complete stall (zero change in weight)?
I wouldn’t say I’m stalled, I just want to know if I am headed in the right direction with the new numbers. I got advice from a handful of people, plus 2-3 websites, so I want to make sure I’m doing this all correctly. My diary is open for all to see.
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Replies
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BUMP
not rushing anyone, just don't want to get lost in the list and forgotten
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Have you read this thread yet?
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
How many weeks did it take to lose the 15lbs?0 -
I did read that. And I also read the forum for IPOARM, and a lot of a stuff in regards to my endomorph body type.
I fell off the wagon a bit, and until 2013 my log on mfp is not acurrate because i stopped using it for a long time.
I was 230, and dropped down to 209, and then back up to 221.4 and now I'm at 215.4
This is all based on september 2012 until today. In the past 45 days since I've been using mfp faithfully I've lost 6lbs.
I just want to make sure I do this right so that I don't get discouraged and fall off the wagon ever again. I'm 100% committed to doing what ever it takes to lose this fat for good.0 -
Somatotypes are basically irrelevant for weight loss/muscle gains.
Is the 1,600 gross or do you also eat your exercise calories back?
Do you log the one 'cheat' meal?0 -
Somatotypes are basically irrelevant for weight loss/muscle gains.
Is the 1,600 gross or do you also eat your exercise calories back?
Do you log the one 'cheat' meal?
I try to eat back my exercise calories, without forcing myself to eat if im not hungry, but for the most part the 1600 is gross.
yes, I log my cheat meal.0 -
I guess one of those reasons I dont always eat all my calories, is because I'm having trouble finding high calories, low carb options besides meat lol. but most days I'm completely satisfied with the 1600 gross.0
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I guess one of those reasons I dont always eat all my calories, is because I'm having trouble finding high calories, low carb options besides meat lol. but most days I'm completely satisfied with the 1600 gross.
Why are you trying to find low carb options?0 -
I guess one of those reasons I dont always eat all my calories, is because I'm having trouble finding high calories, low carb options besides meat lol. but most days I'm completely satisfied with the 1600 gross.
Why are you trying to find low carb options?
because i seem to go over or hit my carbs more often then coming close or going over anything else.0 -
I guess one of those reasons I dont always eat all my calories, is because I'm having trouble finding high calories, low carb options besides meat lol. but most days I'm completely satisfied with the 1600 gross.
Why are you trying to find low carb options?
because i seem to go over or hit my carbs more often then coming close or going over anything else.
You can check out my diary if you want to get some ideas. I don't eat meat but always hit my protein target and my fat target averages out to my minimum over the week. My intake varies so it will not be directly comparable but it may help give you ideas.
Will get back to you with the other aspects of your questions.0 -
I guess one of those reasons I dont always eat all my calories, is because I'm having trouble finding high calories, low carb options besides meat lol. but most days I'm completely satisfied with the 1600 gross.
Why are you trying to find low carb options?
because i seem to go over or hit my carbs more often then coming close or going over anything else.
You can check out my diary if you want to get some ideas. I don't eat meat but always hit my protein target and my fat target averages out to my minimum over the week. My intake varies so it will not be directly comparable but it may help give you ideas.
Will get back to you with the other aspects of your questions.
Thanks Sara. I look forward ot hearing back soon.0 -
I would continue on as you are. Your calories and macros look reasonable based on your results.
As a reminder, proteins and fats should be treated as minimums0 -
We are locking this due to a new procedure change to help us administratively http://www.myfitnesspal.com/topics/show/914180-thread-locking-and-intake-follow-ups.
Please feel free to follow up with via a PM to one of us) if additional questions arise or if you need to post in this thread.0
This discussion has been closed.