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Diet to lose weight plus try build up muscle mass and lower body fat!!
Replies
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MelanieCN77 wrote: »Because 1500 cals is rock bottom for men and it's going to be a tough number to stick to and burn you out really fast.
Ok0 -
sflano1271 wrote: »
Why??
You want to maintain muscle and you don't have enough fat to maintain such a high deficit1 -
TavistockToad wrote: »
You want to maintain muscle and you don't have enough fat to maintain such a high deficit
Ok I changed it I got 1840 calories1 -
At your weight, trying to lose a pound per week creates an aggressive deficit. Aggressive calorie deficits make it harder to maintain muscle mass. So we are giving you advice to help reach your goals
Ok thanks very much I changed it to 0.05kg per week and now it says I need 1,840 calories per day1 -
MelanieCN77 wrote: »OP, if you go into almost any thread here asking about food groups, or kinds of diet, or struggles "eating clean" you will see an overwhelming amount of advice from people who have lost lots of weight is that exactly what your diet is made up of has very little impact on weight loss as long as you are eating less calories than you are burning. Start small. Start with eating your "junk" but in a deficit. Then start changing small habits one at a time every few weeks. Upending your life and preferences and habits one day has next to no chance of effecting permanent change.
What do you like to eat? What is this junk you are so disgusted by all of a sudden? There are "healthy" and lower cal versions of everything you like to eat. Chill out for a second and come at it from the perspective of being kind to yourself.
I like take away foods from the chippers like chips and burgers curry chips, chips and cod portion etc0 -
sflano1271 wrote: »
I could add some carrots in and a tin of irish processed peas☺
That's a good start. Once in a while, maybe try a new veg & see if you like it OK. If you do, put it in play on the reg along with the carrots & peas. If you don't like it, drop it and try something else later. Be a bold adventurer!
Fruits are nice, too. 5 -
sflano1271 wrote: »
I could add some carrots in and a tin of irish processed peas☺
Don't go mad, will you...3 -
TavistockToad wrote: »
Don't go mad, will you...
Just a small bit of each vegetable peas or carrots maby turnip aswel0 -
That's a good start. Once in a while, maybe try a new veg & see if you like it OK. If you do, put it in play on the reg along with the carrots & peas. If you don't like it, drop it and try something else later. Be a bold adventurer!
Fruits are nice, too.
Ok thanks0 -
sflano1271 wrote: »
Just a small bit of each vegetable peas or carrots maby turnip aswel
A healthy diet is supposed to contain 800g of fruit and veg, so a few peas and carrots is the very least you should be aiming for....2 -
I can only get enough protein and fats in my diet but im struggle to get to the recommended amount of carbs in my macros each day but I can get the near enough my daily calories per day0
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TavistockToad wrote: »
A healthy diet is supposed to contain 800g of fruit and veg, so a few peas and carrots is the very least you should be aiming for....
So what should I be aiming for ?0 -
CERTAIN FOODS DO NO CREATE WEIGHT LOSS OR MUSCLE GAIN.
Eat food. Log it. Stay in a deficit for weight loss. Lift heavy weights for muscle maintenance.
Sorry guys, haven't finished my coffee yet.
So I can eat anything but just log it so I have to eat 1,840 calories per day so just eat that much calories per day to lose 0.5kg per week.1 -
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pootlepootle1972 wrote: »
Yes and no..
If you arent bothered if you are keeping your body healthy you can eat what you like at 1840 and still lose.
Most of us eat a balanced diet and the odd treat for maximum calories for your buck and good health.
Ok im planning on eating a boiled egg with two slices of brown bread toast and tea then for lunch have baked beans and toast and tea then after gym have a whey protein shake and a protein bar then for dinner have a few frozen roasted potatoes with chicken breast and some carrots and peas and maby some turnip then for snack before the night ends have maby a bag of popcorn and bag of lentil curls and a can of coca cola zero1 -
sflano1271 wrote: »
Ok im planning on eating a boiled egg with two slices of brown bread toast and tea then for lunch have baked beans and toast and tea then after gym have a whey protein shake and a protein bar then for dinner have a few frozen roasted potatoes with chicken breast and some carrots and peas and maby some turnip then for snack before the night ends have maby a bag of popcorn and bag of lentil curls and a can of coca cola zero
That's sounding substantially better!
Keep an eye on the macros (fat, protein especially) in your food diary and tweak it over time to do well - no need to obsess, just move in healthier directions over time that also keep you full and happy.3 -
That's sounding substantially better!
Keep an eye on the macros (fat, protein especially) in your food diary and tweak it over time to do well - no need to obsess, just move in healthier directions over time that also keep you full and happy.
Thanks0 -
I'm struggling with the same issue. I lift heavy 2x/week and would like to lose some fat and get the scale to move down.1
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That's sounding substantially better!
Keep an eye on the macros (fat, protein especially) in your food diary and tweak it over time to do well - no need to obsess, just move in healthier directions over time that also keep you full and happy.
My calories is 1,840 to lose 0.5kg per week my macros are 230g for carbs, 92g for protein and fats are 61g do you think this sounds ok for me ????0 -
Protein seems light. You should be aiming for .8 to 1 gram per pound of lean body mass (not total body mass), especially since you are lifting.
Feel free to look at my diary. It's far from perfect, but macros are relatively balanced.
What percentages are you using for carbs, protein, and fat?0 -
StevefromMichigan wrote: »Protein seems light. You should be aiming for .8 to 1 gram per pound of lean body mass (not total body mass), especially since you are lifting.
Will thats what mfp gave me as there calculations0 -
you can adjust the percentages.0
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StevefromMichigan wrote: »you can adjust the percentages.
Then ill be over my daily calories per day0 -
I typically go with 30% protein, 50% carbs, and 20% fat.
I still eat a lot of meat, but it's lean meat: Grilled chicken breasts, turkey breast tenderloins, 96/4 extra lean beef, salmon, tuna fish, etc.
0 -
sflano1271 wrote: »
Then ill be over my daily calories per day
No. You adjust the percentages applied to your total calorie goal of 1,840 per day. Only the mix of those 1,840 calories will change.1 -
StevefromMichigan wrote: »
No. You adjust the percentages applied to your total calorie goal of 1,840 per day. Only the mix of those 1,840 calories will change.
It wont matter sure I was told I was eating better because I told someone here earlier in this about what I was starting to eat per day0 -
I only have 1,760 calories for my goal, but usually get 130 grams of protein.
If you want to retain muscle, you need protein.0 -
sflano1271 wrote: »
My calories is 1,840 to lose 0.5kg per week my macros are 230g for carbs, 92g for protein and fats are 61g do you think this sounds ok for me ????
I think it's not crazy as a starting point from which you can gradually evolve. If you said how tall you are or what your goal weight is, I missed it. If your goal weight is over 120 pounds or so (as I'm guessing it might be?), I'd suggest gradually working your protein up to 0.8 x healthy goal weight (in pounds) or so, and fats to 0.35-0.45g x healthy goal weight (in pounds). No need to obsess, just work in a good direction, stay satiated & sustainable, get in the varied veggies & fruits. It's a process, for all of us. 0 -
I think it's not crazy as a starting point from which you can gradually evolve. If you said how tall you are or what your goal weight is, I missed it. If your goal weight is over 120 pounds or so (as I'm guessing it might be?), I'd suggest gradually working your protein up to 0.8 x healthy goal weight (in pounds) or so, and fats to 0.35-0.45g x healthy goal weight (in pounds). No need to obsess, just work in a good direction, stay satiated & sustainable, get in the varied veggies & fruits. It's a process, for all of us.
I am 5 foot 9inches tall and im 28 years old and im 95kg at the moment0 -
I think it's not crazy as a starting point from which you can gradually evolve. If you said how tall you are or what your goal weight is, I missed it. If your goal weight is over 120 pounds or so (as I'm guessing it might be?), I'd suggest gradually working your protein up to 0.8 x healthy goal weight (in pounds) or so, and fats to 0.35-0.45g x healthy goal weight (in pounds). No need to obsess, just work in a good direction, stay satiated & sustainable, get in the varied veggies & fruits. It's a process, for all of us.
My goal weight is 65kg to 70kg0
This discussion has been closed.
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