mom2kpr Member

.8 is the minimum, that's why I recommended she go with 1.0. Please never use pounds, always use kg. Using pounds to determine protein needs give you way more protein than you need.

Basing your protein needs on pounds gives you way to high of protein intake. If your current weight is more than 125% of your ideal body weight (determined by height 5ft =106# + 6lbs for each additional inch), use your goal weight in kg to determine protein needs. If your ideal body weight is less than 125%, you can use…

A good way to figure protein needs is .8 - 1.0g of protein per kg of body weight. Go with the higher number if you are lifting weight.

A good guideline is .8 - 1.0g protein per kg of body weight (DO NOT USE POUNDS). Since you lift weights I would go with the 1.0. Carbs 45% - 65% of calories with a minimum of 130g and fat 20% - 35% of calories.

Yep. Lots of fruits hydrate you also - just make sure to count the calories.

This. If you are going to be strength training or endurance exercise you can increase protein up to 1.6g/kg of bodyweight.

I think the data is from 2010, it gets updated I believe every 10 yrs or so. It should be updated more often.

The recommended is .8g - 1.6g (strength training &/or endurance) per weight in kg (wt/2.2). So you're probably pretty close to the min requirement. If you are weight training you may want to increase it to 1g - 1.2g per kg.

I said obesity not sugar INCREASES risk. There are other risk factors as well, mainly heredity among other. Healthy weight people can develop T2, but it is more rare.

Others mentioned Stronglifts 5x5 - I highly recommend you look it up. Try increasing you leg press weight so that you can only do 5 reps instead of 12. I am also 5' (but 185lbs) & can deadlift twice that for 5 reps (I'm sure I couldn't at 12). Increase weights, lower reps. SL5x5 includes squats, deadlifts, overhead press,…

Too much sugar doesn't increase your risk of diabetes. Too many calories causing overweight/obesity increases risk of diabetes.

For weight loss, calorie deficit is all that matters. But for health and muscle retention, macros are important. Protein .8 (min) - 1.6 (for strength training or endurance exercise) per body weight in kg (lbs/2.2), carbs 40% - 65% of daily calories (min 130g), fat 20% - 30% of daily calories. Focusing on vegetables, fruit,…

That's the lowest I've ever seen. I've been on dozens of calculators to average out my TDEE & your right, it's always much higher. I definitely would not use the WebMD calculator. Although if you look at it, it's not far off. I put in -2lbs a week at sedentary, so if my TDEE is 1800, a 1000 cal deficit would be 800. I'd go…

Excess calories is the only thing that causes weight gain, so yes I did cut back on what made me gain weight. I did not cut out any specific foods.

I can get lower (never would!!). I put in 5', 190b, 44yrs old and albs a week = 771 calories a day = NEVER. If I read it right though, they recommend not going under 1200 calories a day. The number they are giving is net. So I am supposed to eat 1200 cal and not eat back exercise calories, according to WebMD.

I'll feel that way if I have a large calorie dense meal. The meal is more volume, but less calories then I usually have.

Replaced - nothing Eliminated - appx 800 calories a day

CICO/IIFYM/IF - calorie deficit, eating smaller portions of whatever I want, don't eat breakfast, snack for lunch and huge dinner.

Go to this website & put in your stats to see for yourself. No one should have a BMI of 15. For your height 95lbs - 115lbs is within a healthy BMI range. http://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm

A couple things - do you mean body fat is 30% and you want 15%? Your BMI is at 22 with is healthy. To get to 15 would put you at 85 lbs and severely underweight. Also, unless your personal trainer has nutrition training (which many don't), I would question taking advice from him, especially given what you were told. You…

It is actually .8 - 1.8g per weight in kg so 90g - 200g of protein. So 200g would be the absolute most you would need. Since you do SL5x5, I definitely wouldn't do the low end, but maybe the middle. Aim for 1.2g per kg, that would give you about 133. If you do any endurance exercise on top of the weight, you could increase…

Another vote for logging one day as from the time I wake up until the time I go to bed.

OP didn't ask about calorie goal. .5lb for every 25 can be too aggressive for obese. At 100lb overweight that would be 4lbs a week which is a 2000cal deficit. Pretty much impossible to most people. Also, according to OP's profile they have less then 10 lbs to lose. Agree with the sexy pants link - great information.

Protein = .8gr per body weight in kg (wt/2.2 *.8), carbs 45% - 65% of total calories (minimum 130g), sugar - approximately 6tsp (24g) max or less then 100cal from added sugars, fat 20% - 35% of total calories, salt 1500mg - 2400mg (depending on health issues),

For my daily coffee I use one packet of apartame. Occasionally I will drink a diet pop.

This.

Wow. That's complete opposite of what I've learned so far. Which is only an into class. I guess I'll have to see what the next year brings.

It must be someone else. I haven't debated anyone about this. I just started my classes this summer.

Absolutely! Always have & that is the first thing we are being taught when it comes to weight loss. But we are also being taught how to make sure macro/mirco nutrients are being met. Which I still have to work on myself :)