Confused

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  • ConnorBanthorpe
    ConnorBanthorpe Posts: 13
    I do a mixture, 30 minutes on a bike in the gym keeping at around 90 rpm, I do a mixture of weights mainly for toning than weight loss, I'm also doing 2 mile runs ( all I can manage ATM ), sit ups every other night 100 total per session, and I'm swimming twice a week 30 minutes breast stroke.

    I also play for a football team, training Wednesday and playing competitively on Saturdays.

    I'm a goal keeper so not much running haha.

    And to be honest iv only been going 4 days and my work trousers feel loose...
  • MityMax96
    MityMax96 Posts: 5,778 Member
    Only 4 days?
    Then give it time mate.....

    But I do stick by my caloric intake recommendations.
    And the marco targets I posted.

    1400 calories is way too low......
    Doing what you listed for exercise, and doing ~1400 calories, I think you are asking for trouble over the long run.
  • ConnorBanthorpe
    ConnorBanthorpe Posts: 13
    Yep I fully understand. Marathon and a life style change. Not sprint and quick fix cos it'll go straight back on.

    I made my diary public and I'm only getting 5-10 g of fat and others for breakfast and lunch but without my dinner cos it home made and I go by what my mother says...

    Hmm
  • erickirb
    erickirb Posts: 12,294 Member
    Yep I fully understand. Marathon and a life style change. Not sprint and quick fix cos it'll go straight back on.

    I made my diary public and I'm only getting 5-10 g of fat and others for breakfast and lunch but without my dinner cos it home made and I go by what my mother says...

    Hmm

    Wow, that is not enough fat or protein. You should be aiming for about 1 gram of protein per lb of goal weight, at the very least 0.8 grams/lb of goal weight, and for fat you should aim for a minimum of 0.35 grams per lb of your current weight. so if you weigh 240 your fat grams should be a minimum of 84 grams, and lets say your goal weight is 180 then your min protein goal should be 144 or more. So this fat and protein intake will give you 1332 calories even if you eat no carbs.
    So now lets assume your caloric intake goal should be 2000 including exercise (TDEE) that leaves 668 cals for carbs, or 167 grams of carbs.
    Goals should be
    Min Protein 144 (assuming 180lbs is your goal)
    Min Fat 84 grams (assuming you weight in the 240lb range)
    Max carbs 167 grams (based on a 2000 cal diet, if you eat less than 2000 lower carbs by that amount)
  • MityMax96
    MityMax96 Posts: 5,778 Member
    Go with erick's numbers or my numbers....I don't care which...
    But your fats and proteins are WAY TOO LOW.

    And try not to do "Quick Adds"
    Try and weigh/measure your food for more accuracy.
  • spoiledpuppies
    spoiledpuppies Posts: 675 Member
    I'm a 1st year apprentice, all my money is spent on rent, car insurance and petrol. 300 quid a month. I simply can't afford to buy chicken for lunch, I'm lucky if I get it for dinner.

    I'm seeing Chinese takeout and a Graze box. Just regular, real food from the grocery store may be more economical.
  • arlenem1974
    arlenem1974 Posts: 437 Member
    2 lbs. a week is for someone who needs to lose 75 lbs. + I agree with the other people you should change it to 1 lbs. a week and eat back attest enough exercise calories so you net 1200. 25%-35% of your calories should be from fat. I have mine set at 30% I eat 49g per day more if I exercise. remember the goal on here isn't just to lose weight its to be healthy.
  • ConnorBanthorpe
    ConnorBanthorpe Posts: 13
    Yep, no more quick adds iv just found out bout the barcode scan which makes portion sizing abut easier. I was round my nans who cooked for me.
  • MityMax96
    MityMax96 Posts: 5,778 Member
    Yep, no more quick adds iv just found out bout the barcode scan which makes portion sizing abut easier. I was round my nans who cooked for me.

    Good to hear

    Good luck mate.
  • ConnorBanthorpe
    ConnorBanthorpe Posts: 13
    Thanks for your help, I'll deffentily be taking it on board.
  • MityMax96
    MityMax96 Posts: 5,778 Member
    Thanks for your help, I'll deffentily be taking it on board.

    Welcome.

    Hope it does help you.
  • stealthq
    stealthq Posts: 4,298 Member
    Since you said you have money issues, and clearly you need more protein - thought this might give you some ideas:

    http://www.bodybuilding.com/fun/penny-protein-protein-rich-meals-for-bodybuilders-on-a-budget.html
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