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MrJayFerg
MrJayFerg Posts: 3 Member
edited November 2024 in Food and Nutrition
Hi all!

My name is Jay and I am really new to becoming healthy and everything that comes with it. I used to be a distance runner back in HS but I am turning 32 now and my body feels it lol.

So I just started doing Orange Theory Fitness twice a week. For those who haven't heard of it. It's a heart rate monitoring 1 hour high intensity workout focusing on both cardio and strength training. I also am doing more 1 mile fast paced walks during lunch and weekends have been hiking at various regional parks for about 3 to 5 miles each time. Once I feel my body is over the "shock" factor, I plan on adding more strength based workouts at home.

My goal is to tone up, and lose my belly. I'm currently 6 feet tall and 190lbs. My BMI is a bit high but I'm not looking to lose weight, more trying to maintain the 180-190lbs.

My question is nutrition! I know nothing and the internet gives a million recomendations for men but i feel like I can't afford the healthier way and it mostly hears towards people who want to bulk up or lose a lot of weight.

I have been eating healthier. I cut out a lot of junk food. I drink more water and no sodas. I upped my chicken and vegetables etc. I just dont know what calorie range I should be in, what foods to cut out completely to make the best of my attempt to become fit and toned.

I am one of those types that if i don't have a guideline or a clear and set educated goal, I will have a hard time achieving that goal. So any recommendations are welcome. I know this is a broad question but I am just clueless and the internet pulling me in 20 different directions only confuses me more. I can't afford a nutritionist else I would have gone that route already.

Appreciate the the love in advance.

Replies

  • lynn_glenmont
    lynn_glenmont Posts: 10,197 Member
    I have been eating healthier. I cut out a lot of junk food. I drink more water and no sodas. I upped my chicken and vegetables etc. I just dont know what calorie range I should be in, what foods to cut out completely to make the best of my attempt to become fit and toned.

    Is there some reason you don't want to use the calorie range that MFP gives you when set your goal to maintain? (Although you need to add your exercise sessions in each day, as MFP doesn't account for that -- I think it doesn't trust us to do the exercise we say we will. :smile: ) Or you could use a TDEE calculator, once your exercise routine is consistent.

    There are no foods you need to cut out completely to make the best of your attempt to become fit and toned.
  • kbmnurse1
    kbmnurse1 Posts: 316 Member
    Hello, some health insurance companies offer Dietician services. If you have ins call and ask--never hurts.
  • MrJayFerg
    MrJayFerg Posts: 3 Member
    100_PROOF_ wrote: »
    Hello!
    Glad to see you didn't fall for the 6986 blogs and junk articles online telling everyone that they have to go low carb or vegan to be healthy.
    You don't need any special diet at all!
    Just eat a well balanced wide variety diet that fits within your calorie allotment.
    I prefer to eat 40% carbs 30% fat 30% protein. Some like to eat 40% protein and so on. Find what works for you.
    Don't worry about the latest diet trends . Stay away from the fads and all the hype. Just eat a well balanced diet that works for you. :)

    Thank you! I will take this advise. I just need to hone in on my what my calorie intake should be as I'm noticing some weight gain with my calorie intake, this is including my calories burned subtracted from my 2500 calorie maximum I have set currently.
  • MichelleSilverleaf
    MichelleSilverleaf Posts: 2,025 Member
    MrJayFerg wrote: »
    100_PROOF_ wrote: »
    Hello!
    Glad to see you didn't fall for the 6986 blogs and junk articles online telling everyone that they have to go low carb or vegan to be healthy.
    You don't need any special diet at all!
    Just eat a well balanced wide variety diet that fits within your calorie allotment.
    I prefer to eat 40% carbs 30% fat 30% protein. Some like to eat 40% protein and so on. Find what works for you.
    Don't worry about the latest diet trends . Stay away from the fads and all the hype. Just eat a well balanced diet that works for you. :)

    Thank you! I will take this advise. I just need to hone in on my what my calorie intake should be as I'm noticing some weight gain with my calorie intake, this is including my calories burned subtracted from my 2500 calorie maximum I have set currently.

    If you don't have a food scale, get one. Use it for everything. It will help you be more accurate with your calories and improve your efforts. It doesn't have to be expensive, you can get them for like $20. Make sure the entries you're using are as accurate as possible (use the USDA food database for anything without a label). Track this way for about a month, and see how you're doing. Good luck!
  • AnnPT77
    AnnPT77 Posts: 37,335 Community Helper
    100_PROOF_ wrote: »
    Hello!
    Glad to see you didn't fall for the 6986 blogs and junk articles online telling everyone that they have to go low carb or vegan to be healthy.
    You don't need any special diet at all!
    Just eat a well balanced wide variety diet that fits within your calorie allotment.
    I prefer to eat 40% carbs 30% fat 30% protein. Some like to eat 40% protein and so on. Find what works for you.
    Don't worry about the latest diet trends . Stay away from the fads and all the hype. Just eat a well balanced diet that works for you. :)

    This is sensible advice. I'd add one more thing: It's good to include plenty of varied, colorful veggies and fruits as part of your goals.

    The mainstream national/international authorities usually recommend at least 5 servings daily, and some say 10 would be better.

    Beyond the macronutrients, you need certain minimums of the essential micronutrients (vitamins, minerals) and it can help to get beneficial phytochemicals (antioxidants and that sort of thing) as well. Veggies and fruits, as well as whole grains to some extent, are just full of those good things.
  • nutmegoreo
    nutmegoreo Posts: 15,532 Member
    MrJayFerg wrote: »
    100_PROOF_ wrote: »
    Hello!
    Glad to see you didn't fall for the 6986 blogs and junk articles online telling everyone that they have to go low carb or vegan to be healthy.
    You don't need any special diet at all!
    Just eat a well balanced wide variety diet that fits within your calorie allotment.
    I prefer to eat 40% carbs 30% fat 30% protein. Some like to eat 40% protein and so on. Find what works for you.
    Don't worry about the latest diet trends . Stay away from the fads and all the hype. Just eat a well balanced diet that works for you. :)

    Thank you! I will take this advise. I just need to hone in on my what my calorie intake should be as I'm noticing some weight gain with my calorie intake, this is including my calories burned subtracted from my 2500 calorie maximum I have set currently.

    The exercise routine is new for you, so there is often some water retention used to repair muscle that occurs with exercise. This can mask weight loss during the initial transition period. How did you decide on your calorie goal? How are you measuring your food intake?
  • MrJayFerg
    MrJayFerg Posts: 3 Member
    edited June 2018
    nutmegoreo wrote: »
    The exercise routine is new for you, so there is often some water retention used to repair muscle that occurs with exercise. This can mask weight loss during the initial transition period. How did you decide on your calorie goal? How are you measuring your food intake?
    [/quote]

    Just based off the app recommendation on calories and i input the info when I can. Though i guess i need to take on the suggestion of buying a food scale to be more accurate since I cook most of my meals. Your water retention makes sense.

  • nutmegoreo
    nutmegoreo Posts: 15,532 Member
    A weight trending app is great as well. It helps smooth out daily fluctuations. Trendweight, HappyScale, and Libra are the three I know of.
  • nutmegoreo
    nutmegoreo Posts: 15,532 Member
    If you aren't logging consistently, that will be a big one there. Consistency is so important.
  • apullum
    apullum Posts: 4,838 Member
    Start with MFP's maintenance calorie goal and adjust from there. If you're losing weight that you don't want to lose, add calories gradually until your weight stabilizes. If you're gaining weight that you don't want to gain, then gradually subtract calories.

    Macros are largely a matter of personal preference. Assuming you don't have any medical conditions that would necessitate a particular diet, you can be "healthy" with many different macro ratios, and it just comes down to what makes you feel good and helps you reach your goals. If you want to build muscle, you might choose to eat more protein; if you're doing a lot of cardio, you might find that more carbs give you more energy. Some people find that they're satisfied for longer if they eat more fat.

    You don't have to completely "cut out" foods you like if you're able to enjoy them in moderation. You're making a lifestyle change. Do you want to live the rest of your life without "junk food" (however you define that)? Or would you rather have an occasional treat in a portion size that fits your calorie goals?

    For micronutrients, you want to eat a variety of fruits and vegetables. Some micronutrients are also found in animal products, but most people already eat plenty of those. Here is a nice table that explains sources of the essential micronutrients: http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf.

    If you're interested in gaining muscle while staying in the same weight range, you will definitely want to do more strength training. Start with this thread on recomp: https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1.
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