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Message
Nutrition discussion
Posted on 6/16/20 at 10:01 am
Posted on 6/16/20 at 10:01 am
I’m 5’10” and about 180, but would like to be stronger and weigh about 165-170.
So I’d like to lose weight slowly and consistently...
For whatever reason IIFYM recommends 256g of carbs per day. What the hell. I’d be round if I ate that many carbs. I know my body.
Activity level: (Moderate to high?)
I started working out two Fridays ago only missing two days since.
Typical cardio averages out to 15 minutes per day with heart rate about 125-135.
I’m lifting pretty strenuously with GreySkull three days per week and doing other workouts for the other three days (abs, cables, and dumbbells)
With that said, I don’t know how to even eat 200 carbs in a day, and I don’t want to know...
For example, on a typical stay at home day (every day) if I eat toast or an English muffin for breakfast I’ll refuse to eat a sandwich (because of bread) for lunch. So I’m pretty mindful of carbs. I tried keto almost two years ago.
I’d rather this:
I’m thinking protein shake around 9:30
Meat only lunch
Fruit for snacks
Chicken, veggies, bread dinner
Moderate beer and wine
Comments? Critique?
So I’d like to lose weight slowly and consistently...
For whatever reason IIFYM recommends 256g of carbs per day. What the hell. I’d be round if I ate that many carbs. I know my body.
Activity level: (Moderate to high?)
I started working out two Fridays ago only missing two days since.
Typical cardio averages out to 15 minutes per day with heart rate about 125-135.
I’m lifting pretty strenuously with GreySkull three days per week and doing other workouts for the other three days (abs, cables, and dumbbells)
With that said, I don’t know how to even eat 200 carbs in a day, and I don’t want to know...
For example, on a typical stay at home day (every day) if I eat toast or an English muffin for breakfast I’ll refuse to eat a sandwich (because of bread) for lunch. So I’m pretty mindful of carbs. I tried keto almost two years ago.
I’d rather this:
I’m thinking protein shake around 9:30
Meat only lunch
Fruit for snacks
Chicken, veggies, bread dinner
Moderate beer and wine
Comments? Critique?
8
Posted on 6/16/20 at 10:05 am to bayoubengals88
quote:
With that said, I don’t know how to even eat 200 carbs in a day, and I don’t want to know...
Brown rice and oatmeal.
quote:
Activity level: (Moderate to high?)
You're activity level MAY be moderate, its certainly not high. You could argue its not even moderate.
This post was edited on 6/16/20 at 10:07 am
Posted on 6/16/20 at 10:30 am to bayoubengals88
Good luck on your journey
Posted on 6/16/20 at 10:38 am to Mingo Was His NameO
quote:Do I need this to build muscle.
Brown rice and oatmeal.
You're right. It's not high activity for sure.
Posted on 6/16/20 at 10:51 am to bayoubengals88
quote:
Do I need this to build muscle
10 different people will give you 10 different opinions on this. I personally find that I can eat carbs or not and be fine. The first 10 days or so of doing low carb can be rough, but once I adjust I'm fine. I'm not trying to be a professional athlete so who gives a shite if I'm 5% worse from not eating carbs if I don't want to.
Posted on 6/16/20 at 11:00 am to bayoubengals88
Look up the lean gains calculator for macros, it’s the best one imo.
Posted on 6/16/20 at 11:06 am to bayoubengals88
If you don’t want to eat carbs too easy just eat keto. 75/20/5 F/P/C %.
Posted on 6/16/20 at 11:20 am to OleWarSkuleAlum
quote:Did it pretty consistently for a time in late 2018 and dropped 12 lbs in 6 weeks.
If you don’t want to eat carbs too easy just eat keto. 75/20/5 F/P/C %.
But for me, any benefits are overshadowed by impracticality and the fact that purchasing fat costs a lot of money.
Posted on 6/16/20 at 1:11 pm to bayoubengals88
I've been using 50% protein/20% fat/30% carbs. When I was on a cut I used 55% protein/20% fat/25% carbs. I realize that protein number is high (currently 353g) but it has seemed to work for me so far. I have an easier time consuming protein than carbs, and its okay to use shakes to get that much protein in...you pretty much have to.
If you're trying to lose weight without losing muscle, two things have worked really well for me and both come from the greyskull books:
1. No carbs with your last meal of the day and fasted walking for an hour first thing in the morning. I aim for 6 days a week here but if it's raining it can be difficult. I have a parking garage nearby and will walk up and down it on rainy mornings.
2. Pick one of the 10 minute workouts from the Greyskull conditioning books and do it 1-2 times per week. I've been using "manmakers."
If you're trying to lose weight without losing muscle, two things have worked really well for me and both come from the greyskull books:
1. No carbs with your last meal of the day and fasted walking for an hour first thing in the morning. I aim for 6 days a week here but if it's raining it can be difficult. I have a parking garage nearby and will walk up and down it on rainy mornings.
2. Pick one of the 10 minute workouts from the Greyskull conditioning books and do it 1-2 times per week. I've been using "manmakers."
Posted on 6/16/20 at 1:16 pm to bayoubengals88
Eat baked chicken and veggies. Not flavorful like a Little Debbie, but will help you achieve your goal.
Posted on 6/16/20 at 1:22 pm to bayoubengals88
quote:
Comments? Critique?
The biggest issue you lay out is moderate beer/wine vs lowish carb goals. Beer/wine can change the equation fast.
The remainder, why not try? It's consistent in that it lowers carbs and calories. See what happens and tweak as needed if it's something you appear to like and think you can stick to.
Posted on 6/16/20 at 1:44 pm to Yeti_Chaser
Good stuff. That’s a lot of protein.
How many scoops per day for you?
What’s your whey of choice?
How many scoops per day for you?
What’s your whey of choice?
Posted on 6/16/20 at 2:12 pm to bayoubengals88
I've been using whey isolate cold filtration from true nutrition. Usually 4 scoops a day, maybe 5 if im slacking. I also meal prep twice a week and enter all my food into my fitness pal the day before. That way everything is planned and it makes it much easier to stay on track
Posted on 6/16/20 at 2:28 pm to Yeti_Chaser
are you eating 1850 calories per day right now? what has your weight done with that amount in the last two weeks? i ask because that seems to be a low number to start out at. as far as the macros goes do what works for you.
Posted on 6/16/20 at 2:34 pm to tzalma1
quote:
are you eating 1850 calories per day right now?
Pretty much. Hard to say since we just had a four day vacation. Even still I started eating in the afternoon for most of the trip, which helped. Beers were mainly low carb
I was as high as 184 and got down to 178.8 before the trip.
I’m able to limit calories by waiting until 9:30 or so for a protein shake, eating a 350-500 calorie lunch, and I go into supper with about 1,100 to play with after an afternoon snack.
I eat around 5:30 or 6:00 so basically IF.
Posted on 6/16/20 at 2:53 pm to bayoubengals88
Just pick your caloric goal making sure it's a slight deficit( about bw*11, figure the minimum amount of protein you need( about 1*bw In grams) and fele the rest of your calories however you like.
Carbs don't make you fat, so if you prefer them, eat them. If you prefer meat, fill it up with fat and extra protein.
Carbs don't make you fat, so if you prefer them, eat them. If you prefer meat, fill it up with fat and extra protein.
Posted on 6/16/20 at 3:04 pm to bayoubengals88
1850 calories/day is way too low. Given your height and weight I'm going to say maintenance is probably around 2700. An 850 calorie deficit is crash diet territory and isn't maintainable. My advice would be to bump that number up to 2400 calories and don't even worry about carbs. I don't know why everyone has to over complicate macros. It's simple: 40% of your calories should be protein, how you get the other 60% doesn't matter.
Posted on 6/16/20 at 3:28 pm to lattin1
quote:
1850 calories/day is way too low. Given your height and weight I'm going to say maintenance is probably around 2700. An 850 calorie deficit is crash diet territory and isn't maintainable.
He seems to think he can do it with that deficit.
If he thinks he can, maybe he starts there and adds 2-3 higher calorie days in per week to keep his metabolism up. Doing 2500-2700 for a higher calorie day would work well in that context.
Posted on 6/16/20 at 3:33 pm to lattin1
quote:I can promise you I’d be 190+ within 6 weeks if I ate 2,700/day.
1850 calories/day is way too low. Given your height and weight I'm going to say maintenance is probably around 2700.
From Bodybuilding.com
Posted on 6/16/20 at 3:36 pm to bayoubengals88
quote:
(Moderate to high?)
I work out 5 days a week and try to get 10k steps a day with my desk job and i'm more in line with "lightly active" when I plug into calculators.
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