Nutrition Numbers

[New Body Carl]

Hi,

I have heard many different things from this website in the forum and all are excellent, the people the advice etc... I joined today to get some help and figure what is right for my new diet plan. I read the previous post but still left me with some questions. My total weight is about 190 and by lean weight is 144.4 lb. I am 32 years old and do lots of cardio and weights three times per week. Now i eat about 1800 calories and i have been doing this for a long time. Yes, some people have said eat more, up the calories etc... but from my ignorance that means eat more and get fat all over again.

I have been eating 1800 calories. As i read other posts i understood thatyou needed to multiply the lean body weight times 10 to 13 depending on the level of activity. I also read that its good to start up say 13 times your lean body weight. Now, the question is that if the total amount of calories is more then 1800 i will get fat? My percentage now is 24% of fat and its not low for what i know.

I read in previous post that the amount for my weight because od another memeber with the same weight was 2600 to 2700 that is almost 2 times the normal i eat now, what do i do keep at 1800, or up to 2600 and maybe loose all the effort i have done so far?

Need help, my goal is to increase some muscle if possible and loose the fat.

thanks.

 

[Jodi]

Uggh......what is it with everyone thinking they need to eat less. If you are only eating 1800 cals and you weigh 190lbs then you are starving yourself. You are not going to lose fat, instead you will lose a number on the scale but that will be from muscle. Up your cals.

 

[The Monkey Man]

Just up your protein intake to at least 310g per day

 

[Emma-Leigh]

Just up your protein intake to at least 310g per day

Why? He doesn't need nearly that much!

At 190 pounds he would be much better off with something around 250-270g. 310g is just a waste of protein....

I agree with Jodi: He just nees to eat sensibly - a good mix of carbs, proteins and fats.

 

[NeilPearson]

Uggh......what is it with everyone thinking they need to eat less. If you are only eating 1800 cals and you weigh 190lbs then you are starving yourself. You are not going to lose fat, instead you will lose a number on the scale but that will be from muscle. Up your cals.

Is this true even if you are just starting to lift and don't have a lot of lean body mass? I am 213 (down from 230) and 5' 11". I lost most of it on 1800 calories. In this time, I have increased the weight on all my exercises and I can visually notice a difference in the size of my muscles. Also from taking measurements, I know most of this came off my gut. After reading that I am not eating enough, I raised my calories to 2100 and my weight loss has slowed down... I haven't really seen a loss now in about 10 days. I was going to raise my calories to 2300 if I was still losing after 2 weeks (and keep raising every 2 weeks as long as I was losing) but now I am not really sure what to do. I am never really hungry.

I do a 4 day routine:

Sun - legs/abs
Tues - chest/tricep
Thursday - back/bicep
Friday - shoulders

I also play hockey on Wednesdays and Saturdays (goaltending so it's not as cardio demanding as some other positions - although sometimes it can be if we are getting our ass kicked)

I also have started martial arts a few times a week.

 

[New Bodybuilder]

Dont know what to say except that you might have stall your diet meaning your not gaining or lossing. I wonder if now that you have increased your calories if you metablosim takes days to kick in i wonder how long that takes.

Because depending on when your metabolism kicks and starts to work full time you will burn. I also have a second question,

So, how long until your metabolism starts to work?

and, how many calories does the metabolism burn by just eating several meals and working continuously?

thanks.

 

[Jodi]

It takes time to raise reset your metabolism after long periods of too low cals. You may not see the number on the scale move either because you are probably putting on LBM while losing fat and for a newbie, this is the case most of the time.

 

[Fitness Ray]

sorry to jump in here, but if he wants to cut and gain muscle wouldnt he need about 250 grams of protein, 100 grams of carbs and 70 grams of fat?

I ask because i am in the same question just different fat %

Its hard to play with the ratios because if your doing a isocalirc diet or a balanace diet of 33/33/20 diet then if you have been on low carbs for a while and go into eating carbs you will gain everything back again?

i guess everything is a matter of finding what the normal ratios for everyone is if it exists. I lost alot of weight by eating lots of protein about 1.5 per LEAN BODY MASS, .3 times LEAN BODY MASS, and 100 grams of carbs mainly pre and post workout. I used LEAN BODY MASS because i have a high fat % and because i dont want to keep feeding the fat just trim it and gain some muscle mass while doing it. Basically get cut and gain mass at the same time.

I could be doing this all wrong, or making a mistake but i trust that if i am people well experienced in this forum will guide me and explain why i should change, its a matter of teaching me and me learning it otherwise we keep making the same mistakes over and over. so i hope someone will read this and be able and patient to teach me.

thanks.

 

[Emma-Leigh]

Does anybody else get the feeling that:

New body Carl

Fitness Ray

and

New Bodybuilder


Are all the same person?? (well... either that or they were seperated at birth).

They are all about 30 yrs old, ~190 pounds, 145 pounds lean mass and all eating ~1800-1900 cals/day...


If you are posting under multiple names in the hope of somebody justifying your current eating pattern (so you do not have to change) then don't bother. The reason why you keep getting similar answers is because what people are telling you is what the sensible this to do is.

Stop starving yourself and eat sensibly.

 

[Fitness Ray]

Sorry to dessapoint you emma but i am not 30 years old. I am 33 years old. But i do know who your talking about because i asked him about his diet and we do have similar weights except i am fatter. Sorry if you got confussed.

 

[Jodi]

Its hard to play with the ratios because if your doing a isocalirc diet or a balanace diet of 33/33/20 diet then if you have been on low carbs for a while and go into eating carbs you will gain everything back again?

33/33/20? Hey, I'm no math major but that's only 86% - so ummmmmmm...........where is the other 14%?

 

[Jodi]

Does anybody else get the feeling that:

New body Carl

Fitness Ray

and

New Bodybuilder

Are all the same person?? (well... either that or they were seperated at birth).

They are all about 30 yrs old, ~190 pounds, 145 pounds lean mass and all eating ~1800-1900 cals/day...


If you are posting under multiple names in the hope of somebody justifying your current eating pattern (so you do not have to change) then don't bother. The reason why you keep getting similar answers is because what people are telling you is what the sensible this to do is.

Stop starving yourself and eat sensibly.

Seeing that New Body Carl, Fitness Ray and New Bodybuilder have the same IP's, I think your assumption is correct!

Please don't do this. One login or I am done helping! That goes for the PM's too.

 

[The Monkey Man]

Seeing that New Body Carl, Fitness Ray and New Bodybuilder have the same IP's, I think your assumption is correct!

Please don't do this. One login or I am done helping! That goes for the PM's too.

Hey no fair! -

 

[Fitness Ray]

i understand how frustrating this is for many, but the fact is this i am on a network where 55 computers are connected. This is part of an office buidling and most my co-workers and i are members in this website. Now, lately we have been discussing getting into shape that is why i said i have spoken to one of them. The network is static and you will get the same ip for all the members involved in this network. Now, i am very ignorant when it comes to dieting and i have admited that but i am a computer programmer and this is what i do for a living. Please, dont take this the wrong way i am not here to bother i am here because i need help.

Now, for all those who believe i have been unfair i apologize for the miscomunication but i will honestly say and stand by what i said. Now, with that said ITS FAIR I ASK AND GET HELPED, i am not making dobule or many accounts. ITS ONE BIG CORPORATE NETWORK i am working while asking you guys.

Please, understand, and if i ask i am been honest because i need it. Now, after all this i will let my friend know and he will talk to you guysabout the network explaining himself. On my behalf i apologize and thank you for your help.

I am not playing i have this abnormal weight problem and needed help.

thanks.

 

[Jodi]

I know all about network IP's. I'm in the field, regardless, you can't tell me that these several posts are all you working all these weird hours. Not to mention Sunday nights etc..... I wasn't born yesterday!

 

[Fitness Ray]

as much as i would like to show you personally the hours i work seatting on a computer i cant. so i guess you can believe what you like but i stand by what i do and yes i know i have hard working hours thats probably why i am divroced also. Thanks anyway for your help, and yes i am in a network and my department alone are 98 people. anyways, thanks.

 

[WantItBad]

like in Gladitor i got this for Fitness Ray