Protein and Carbs Help!

AngelaJordan712
AngelaJordan712 Posts: 105 Member
in Health and Weight Loss
I was wondering if anyone could help me...I am 5'7" and as of right now I weigh 323...Yes I know that is a lot of weight..,but I am working on it...I have lost 24.5lbs in 4 weeks...I am currently on 1770 calories per MFP and gradually lower them each week with the weight loss...I do cardio daily (30DS) and I lift weights 3 times a week, 3 sets of 12 on bench press(55lbs), squats (200lbs), standing calf raises(80lbs), bent over rows one arm at a time (8 and 5lbs I have and issue with one shoulder), weighted lunges, and situps plus 20 min of cardio after...

My question is how much protein and carbs should I eat a day to continue losing weight and toning/gaining muscle...I am so lost at all of this nutrition stuff...my diary is open for anyone to see...All your help is appreciated

Replies

  • Sidesteal
    Sidesteal Posts: 5,510 Member
    Please re-check your diary settings. I show it as closed.

    Thanks!
  • AngelaJordan712
    AngelaJordan712 Posts: 105 Member
    Please re-check your diary settings. I show it as closed.

    Thanks!

    Its done...sorry it was open to friends only
  • Sidesteal
    Sidesteal Posts: 5,510 Member
    I was wondering if anyone could help me...I am 5'7" and as of right now I weigh 323...Yes I know that is a lot of weight..,but I am working on it...I have lost 24.5lbs in 4 weeks...I am currently on 1770 calories per MFP and gradually lower them each week with the weight loss...I do cardio daily (30DS) and I lift weights 3 times a week, 3 sets of 12 on bench press(55lbs), squats (200lbs), standing calf raises(80lbs), bent over rows one arm at a time (8 and 5lbs I have and issue with one shoulder), weighted lunges, and situps plus 20 min of cardio after...

    My question is how much protein and carbs should I eat a day to continue losing weight and toning/gaining muscle...I am so lost at all of this nutrition stuff...my diary is open for anyone to see...All your help is appreciated

    First of all, congrats for deciding to take charge. You're kicking *kitten* so far, and you should be proud.

    I would suspect that, given your current stats and exercise program, you will continue to make good progress using your current diet.

    It MIGHT be in your best interest to slightly reduce carbohydrate intake and increase protein, but the effects of this aren't going to be substantial, in my opinion. This MAY have a substantial effect on satiety, so if you feel like you're hungry as hell on your current diet, then I'd definitely give this a look. 30-50g from carbohydrate into protein would be a good start.
  • orangebloodedbabe
    orangebloodedbabe Posts: 22 Member
    great job, ur doing great! This link gives you formulas to figure out, your caloric intake, as well as your macronutrient requirements. And you can change it as your body changes. I believe a ratio of 50-30-20 or 40-40-20 would be good for fat loss and muscle growth. (50% protein,30%carbs,20% fat or 40% protein, 40%carb, 20%fat)

    http://forum.bodybuilding.com/showthread.php?t=121703981
  • danasings
    danasings Posts: 8,218 Member
    I agree with Sidesteal and orangeblooded...you are doing great, first of all! And second of all, increasing protein a bit is very helpful, especially for saiety. I try to keep my macros at 50-30-20 carbs, protein, and fat, just as an example. I do notice that when I stay around 30-32% protein I am not as hungry!! Best of luck, keep up the great work!!
  • AngelaJordan712
    AngelaJordan712 Posts: 105 Member
    Thanks guys...I know for someone my size it sounds crazy for me to ask these questions...but I am not always hungry and I do not usually reach my calorie goal...Do you eat back your calories...
  • fat214
    fat214 Posts: 109
    Bump
  • jheye
    jheye Posts: 36 Member
    If you don't feel hungry, then you don't need to eat back your exercise calories- I notice a lot of people recommend only eating back about half of the exercise calories if you are getting hungry or fatigued. I'm duly impressed by your strength training routine- that should help you tone, but you do need more protein to build muscle. I agree with previous posters to ditch some of the carbs and replace them with protein. Also, try to eat carbs shortly after you work out- they'll go straight to the muscle and not to fat storage. You're doing a great job overall.
  • AngelaJordan712
    AngelaJordan712 Posts: 105 Member
    If you don't feel hungry, then you don't need to eat back your exercise calories- I notice a lot of people recommend only eating back about half of the exercise calories if you are getting hungry or fatigued. I'm duly impressed by your strength training routine- that should help you tone, but you do need more protein to build muscle. I agree with previous posters to ditch some of the carbs and replace them with protein. Also, try to eat carbs shortly after you work out- they'll go straight to the muscle and not to fat storage. You're doing a great job overall.

    Thanks for the comments...
  • sarahrbraun
    sarahrbraun Posts: 2,261 Member
    Thanks guys...I know for someone my size it sounds crazy for me to ask these questions...but I am not always hungry and I do not usually reach my calorie goal...Do you eat back your calories...

    If you have a huge deficit, try having a handful of nuts to snack on. Sometimes I just want something crunchy, so I eat a mix of cashews and pecans. An ounce of each (2oz total) is between 350-400 calories, 36g fat, 13g carbs, 4g fiber, 8g protein.

    I know it sounds odd to eat when you aren't hungry, but sometimes eating a snack anyway kinda confuses your body and revs your metabolism. I have had days when I have been VERY active, and due to my fitbit adjustment I still have like 700 calories after dinner--those days I eat a fiber one brownie with 2T of peanut butter on it (300-400 cal) because I NEED it.

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