need advise on my new diary goals please!

kirstyfromscotland
kirstyfromscotland Posts: 555 Member
edited November 11 in Food and Nutrition
Your Daily Goal 1,200 150 33 9 75 1,600
cals carbs fat sat fat protein sodium

i have changed my goals and been doing this for a week or 2, ive lowered my carbs and fat and upped my protein, can anyone tell me if this looks ok as i dont really get the way everyone works out how much protein they should have but i do know i should up it. Ive opened my diary up so please feel free to take a look, i would be gratefull for any help. My goal weight is 120lbs and im on 125 i keep going up n down but just cant get to 120, i thought maybe its just because im so close to my goal its maybe just hard now, ive found it so easy to loose weight and stick to eating better. I would like to loose my last 5 lbs and i also want to build muscle, ive just started protein shakes and am going to up my weight workouts this week as i am mostly cardio but i do weights at home so i am going to start the gym and do the weights there. Thanks for your help :bigsmile:

Replies

  • mmapags
    mmapags Posts: 8,934 Member
    After taking a look, I'd say your Carbs are ok. You protein is ok, Your fats are a little low. If I were going to change anything I drop the carbs slightly and increase the fats slightly. Are you working out and doing any strength training? If so, your protein might be little light. If not, it's fine.
  • erickirb
    erickirb Posts: 12,294 Member
    Since you are so close to your goal, most likely 1200 cals is not enough. When you have less than 15lbs to lose your goal should be to lost 0.5lbs/week at the most. Otherwise you risk losing lean muscle, upping your protein intake will also help retain lean muscle, but you still need enough cals.
  • Huffdogg
    Huffdogg Posts: 1,934 Member
    Personally, I follow a simple system:
    1. If I'm exercising, no less than 10 cals/lb of body weight
    2. Protein: 1g per lb of bodyweight. I do strength training, so it's very important for me to have adequate protein. Some people will tell you something like .8g per kilo of LBM is the target number, but that's a lot of unnecessary math. I just try to get right around my body weight in grams. A little extra protein won't hurt.
    3. Carb/Fat depends on whether it's a workout day or a rest day. Regardless, it's a 25/75 split of the rest of my calories after protein is taken off the top.
    a) On rest days, Fat gets 75% of remaining calories, as it is more satisfying and generally speaking works better in a deficit, which I maintain on rest days. Carbs get what's left over, which is very little.
    b) On lifting days, Carbs get 75% of remaining calories, as the carbs are very useful for providing the energy needed to do high-intensity exercise, and help with muscle synthesis. This time, fats are very low.
  • mmapags
    mmapags Posts: 8,934 Member
    Personally, I follow a simple system:
    1. If I'm exercising, no less than 10 cals/lb of body weight
    2. Protein: 1g per lb of bodyweight. I do strength training, so it's very important for me to have adequate protein. Some people will tell you something like .8g per kilo of LBM is the target number, but that's a lot of unnecessary math. I just try to get right around my body weight in grams. A little extra protein won't hurt.
    3. Carb/Fat depends on whether it's a workout day or a rest day. Regardless, it's a 25/75 split of the rest of my calories after protein is taken off the top.
    a) On rest days, Fat gets 75% of remaining calories, as it is more satisfying and generally speaking works better in a deficit, which I maintain on rest days. Carbs get what's left over, which is very little.
    b) On lifting days, Carbs get 75% of remaining calories, as the carbs are very useful for providing the energy needed to do high-intensity exercise, and help with muscle synthesis. This time, fats are very low.

    Is the total cals number the same on workout days and rest days? After dropping about 10 lbs, I'm working out 4 to 5 times per week but losing slowly at this point even though I'm at 1300 and change before logging exercise.
  • kirstyfromscotland
    kirstyfromscotland Posts: 555 Member
    thanks for your help guys :wink: it has made it easier to understand, i workout doing cardio everyday but im going to do strength at home every other day and at the gym 1-2 per week. im to scared to up my cals as i started on 1200 and its always been that and ive lost 32lbs, most days i struggle to eat that but i guess i could have another protein shake and up to 1300 and see what happens. thanks again, :flowerforyou: :bigsmile:
  • erickirb
    erickirb Posts: 12,294 Member
    thanks for your help guys :wink: it has made it easier to understand, i workout doing cardio everyday but im going to do strength at home every other day and at the gym 1-2 per week. im to scared to up my cals as i started on 1200 and its always been that and ive lost 32lbs, most days i struggle to eat that but i guess i could have another protein shake and up to 1300 and see what happens. thanks again, :flowerforyou: :bigsmile:

    To get more cals you can eat nuts/seeds, add olive oil to food. Eat/drink higher % milk fat products. If you eat diet or lite foods, stop eating them and opt for the full cal/fat versions.
  • Huffdogg
    Huffdogg Posts: 1,934 Member
    Is the total cals number the same on workout days and rest days? After dropping about 10 lbs, I'm working out 4 to 5 times per week but losing slowly at this point even though I'm at 1300 and change before logging exercise.

    For me, no. I personally eat a flat 500 calories more on workout days, which I'm sure puts me in a slight surplus, but what I'm gaining is muscle so I'm fine with that. ;)
  • gsager
    gsager Posts: 977 Member
    You aren't eating enough of your calories.....why are you manipulating the other things?
  • kirstyfromscotland
    kirstyfromscotland Posts: 555 Member
    You aren't eating enough of your calories.....why are you manipulating the other things?
    i am eating all the calories that mfp set for me when i put in my goal weight, i said i struggle some days but i do eat them. :bigsmile:
  • kirstyfromscotland
    kirstyfromscotland Posts: 555 Member
    right, i changed my goal to loose half lb and it put me to 1250. i put 55% carbs, 40% protein and 5% fat, once i get used to eating more i will up it to 1300 :happy: it will be a lot easier on my work days i think. but if i can ill try n get in 1300, thanks for the advise and explaining things to me. :flowerforyou: :bigsmile:
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