other factors besides calories

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missikay1970
missikay1970 Posts: 588 Member
in Health and Weight Loss
hello everyone - so far, since i've started my new healthy journey and lost 33 lbs, i have only counted calories. i have never looked at carbs, sugar, fat, fiber, protein, etc. i am really wanting to increase my muscle mass, and i still have about 8 more lbs to go, so i want to change things up over the next 2 weeks. can someone please tell me where i can find information on how many fat grams i should be having per day? And how much sugar/carbs should we be having???

(i KNOW i go WAY over on sugar based on my diet, my husband looks at my meal plans; i am not setting my diary to public however) just looking for maybe websites or advice on how much others are eating b/c i have no clue. if someone told me 33 g of fat per day was right, i wouldn't know one way or the other! thanks for sharing any tips or websites, books, articles, etc.

i am 5' 6"
i currently weigh 126 (down from 159)
goal weight 118
i work-out with weights about 4 days per week, approx 30-45 min/day
i do cardio 6 days per week for at least 45 min/day

thanks :smile:

Replies

  • suziecue66
    suziecue66 Posts: 1,312 Member
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    So for protein it is 1g protein per pound of lean mass - so you need to work out how much of you is fat and how much is muscle (lean mass).
    Someone posted the fat amount which from memory I think is .35 x total body weight in pounds.
    then the rest of calories as carbs.
  • missikay1970
    missikay1970 Posts: 588 Member
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    So for protein it is 1g protein per pound of lean mass - so you need to work out how much of you is fat and how much is muscle (lean mass).
    Someone posted the fat amount which from memory I think is .35 x total body weight in pounds.
    then the rest of calories as carbs.

    THANK YOU!!!
  • shellyshappy
    shellyshappy Posts: 6 Member
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    I am just starting my journey...I notice you and I are the same height and starting weight :) how long did it take you to get to 126?
  • missikay1970
    missikay1970 Posts: 588 Member
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    WOW that's alot of protein........... :ohwell:
  • missikay1970
    missikay1970 Posts: 588 Member
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    I am just starting my journey...I notice you and I are the same height and starting weight :) how long did it take you to get to 126?

    i started august 1, 2011. to be where i am today, it has been a bit over 6 months. :smile:

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