Overweight and confused about diet

[tippers82]

Hi all,

It has finally dawned on me that treating my body like an amusment park is not the way ahead and need to shift these extra couple of stone I am luggiing about. I've always been very faddy and never reallly stuck to preivous attempts. I've always been able to exercicse but my diet is dreadful, mainly due to too much alcohol. I'm going to sacrifice this and shift the weight.

I am not new to exercise or weights but my problem is how to work out what to eat. I know the basics for weight loss is use more calories than you consume but I am going to try and be pedantice and get the carbs, fat and protein levels right as well.

My question is what sort of ratios should I be looking at? I have worked out that I need approx 3400 calories to maintian my current weight and should drop this by 500 in order to maintain healthy weight loss. Does this sound right?

I am a 27 year old male with a realatively active job. 5'11 and 16st 3lb.

I do cardio 4 mornings a week (3-5 mile jog/intervals) and normally get an hour in the gym doing fat burning on cardio machines in the afternoon followed by compound exercises such as squats, deadlifts, bench press e.t.c.

I had managed to loose about 20 lb between new year and a month ago but I have slipped and put back on 8-9 lbs since. I know my body fat is around 24% which I am so embarrased by and am using that as my motivation to get this weight off.

The end game goal is to be at about 12.5 stone and at about 15% body fat. Short term is to be to 14 stone by the end of August.

Thanks for taking the time to read this and I'd appreciate any advice on what ratios of fats and carbs I should be having.

[Mini_Me]

Hi Tippers,

I went on a Ketogenic diet - which is a high protein, low (almost non-existant carb!) carb diet.

Pros:
quick weight loss;
healthy food options;
can continue with strentgh excercise (but won't gain muscle);
out of many diets, this one has least negative impact on your existing LBM (LBM = Lean Body Mass = muscle, organs, bones);
perfectly healthy when done sensibly;
Lots of people do it, so lots of advice, resources available;
You don't feel hungry doing it! (I swear!!!);

Cons:
Not suitable for every day high intensity training, like running and cardio (becuase you won't have instant energy from carbs);
No carbs - that means, no pasta, rice, cakes, bread etc etc;
You'll feel rubbish for the first few days - but great after that!;

4300 calories sounds awefully high!
Work from a base of 2000 calories, and see you you get on, decrease from there if you are not losing weight. 2000 is the average for people, so a good starting point. Take the 'calculate your calorie intake' formulas with a pinch of salt.

In the beginning, you will lose about half a stone in the first week (that's just water, not fat loss).

In the 2nd, 3rd 4th weeks, you will probably lose 2 - 3lbs of fat. and 2lbs per week on average after that.

Regards,

Mini Me

[Ripped Barbarian]

Simple key factors:

-Count calories.
-Exercise enough to stimulate but don't over-do it, it's easy to stress the body in calorie deficit, aim to 'keep active'.
-Eat enough protein to maintain lean mass.
-Don't worry too much about ratios of carbs/fats providing you are eating a balanced, nutritious diet it won't matter... aim to get nutrients from natural foods rather than trying to add or take away foods of a particular macronutrient ratio etc.

Other factors are tweaks here and there, concentrate on the primary factors above and that should be all you need.

[tippers82]

Thanks for your responses guys.

I've just done some counting and today (which I aim to become typical) has been:

1650 - cals
34g - fat
192g - carbs
146g - protein

Does this sound about what I should be aiming for on a training day. The calories are a lot lower than I thought I'd get them but its I feel great with it.

After looking through the links from LH I reckon I am going to give the 5x5 a crack. Thanks again for the advice I'll try and put it all into practice and keep you updated on how I get on.

Cheers,

tip

[Mutated_Hair]

Quote

Thanks for your responses guys.

I've just done some counting and today (which I aim to become typical) has been:

1650 - cals
34g - fat
192g - carbs
146g - protein

Does this sound about what I should be aiming for on a training day. The calories are a lot lower than I thought I'd get them but its I feel great with it.

After looking through the links from LH I reckon I am going to give the 5x5 a crack. Thanks again for the advice I'll try and put it all into practice and keep you updated on how I get on.

Cheers,

tip

Up the fats and kill the carbs!
try a ratio of 35% protein 45% fats and 20%carbs
Also make sure your carbs are taken in around exercise so you get the most use of them, early in the morning and PWO is the best time for them, you gotta eat fat to lose fat (=

EDIT:
If you know your body fat percentage and your weight i can work out a target kCal per day for you (=

[Wuss]

Quote

Thanks for your responses guys.

I've just done some counting and today (which I aim to become typical) has been:

1650 - cals
34g - fat
192g - carbs
146g - protein

Does this sound about what I should be aiming for on a training day. The calories are a lot lower than I thought I'd get them but its I feel great with it.

After looking through the links from LH I reckon I am going to give the 5x5 a crack. Thanks again for the advice I'll try and put it all into practice and keep you updated on how I get on.

Cheers,

tip

You should eat about 50-55g more carbs, and a bit less fat. Also upping the protein to about 152g would be beneficial.

I'd recommend doing plenty of bicep curls between your cardio sets, along with leg curls/extensions and at least five sets of dumbell lateral raises.

That or follow Barbarian's advice.

[Mutated_Hair]

I worked out your BMR (Basal Metabloic Rate) according to your lean body mass and taking into account 5x a week training your maintainance level is 2484kCals

That means to cut somewhere in the order of 1984-2184kCals would be needed, i used a few calculators and averaged out the results,

That divided by 6 meals a day is 331-364kCals per meal

[CaptainBofo]

I'd follow mutated hairs advice and up the fats. I frickin love fats, they're the easiest way to control your calorie intake because they have 9 cal per gram compared to proteins and carbs 4 cal per gram.
Get some fish in your diet, I had a little weight loss spree a while back and made a conscious effort to eat more fish and I swear the fat around my stomach seemed to shift very quickly.
Try to eat fewer carbs as the day progresses, eating a simple mackerel salad in the evening provides protein, fat and fibre and won't stodge you up with carbs before to go to bed.
Anyways, good luck

[Lukeyb]

If your counting calories I suggest you use the Foodfocus website. (not sure if we can link, so drop a .co.uk after it). Really simple to use and simple to understand.

As far as fats v carbs: Recently I have switched to eating a higher amount of fats and less carbs, whilst it's too early to talk about results in terms of body fat loss, I have to say it seems easier eating this way. The food is tastier, more satisfying and somehow makes me feel better, I'm guessing its because I'm experiencing steady insulin levels.

I haven't cut carbs out completely but I've changed my mentality of thinking that if I eat lots of boring, nutritionally empty white foods I am going to be healthy. I think that originally stems from my greedy days, where I had to fill my stomach, now I live by the motto "Eat little, eat healthy, eat often".

Main thing is - Stick at it. You're not going to loose all the weight you want in a couple of months, so don't get dissapointed. Weigh yourself biweekly, if your loosing weight then your doing a good job.

[Lukeyb]

Does it hurt being so helpful?