problems with numbers

[Fitness Ray]

Hi,

I wanted to ask anyone who knows well nutrition about my diet. I have been on a isocaloric diet for some time. Its when your proteins are high, carbs at a low and fats are at a medium. The ratio: 50/20/30 of prot/carbs/fats.

I lost alot of weight and now i am 145 of lean mass. My stats are:

male
33 years old
190 aprox
fat % about 26
lean body mass : 145 measured my a expert.

So basically although i am a man, i have a body of a 13 year old maybe the mind too...

I am 145 lean and still have some fat around me. Looking to take the remaining fat off and gain some muscle which i think is everyone's goal.
At this level 145 lb and the stats above can someone answer the following:

1) is the isocaloric diet bad for someones health?
2)what should be my calorie intake?
3)i havent taken carbs in large portions for a while i'm afraid if i do now i will get fat again, besides i havent even finish taking the fat off, and my % of fat is high. So, should i take carbs?

so far,

i take 236 proteins, 94 carbs, and 63 of fats. total calories 1885 cal.

Help, awsome forum!

 

[NeilPearson]

A proper diet should be mostly carbs. You weight 190 pounds (86 kg). On a cut, I would do 1.6-1.8 grams of protein per kg of body weight. I would lower your diet to about 150 grams of protein. I would also start increasing your calories by 200 calories every 2 weeks until you no longer see any weight loss. This will help you figure out what your maintenance calories really are. 1885 is pretty low. Once you know your maintenance, then you can go about 500 calories lower than your maintenance but right now, you really don't know what that number is for you.

Carbs are essential for having the proper energy to do a good work out.

Carbs don't make you fat. It is the butter and other crap we put on carbs that makes you fat.

Also, there was no mention of a work out plan? You should be lifting 3 times a week.

As you start eating carbs, you will see an initial weight gain as your body starts building its glycogen reserves back up. Remember this gain is not a fat gain. Take your measurements, they are more reliable than a scale.

 

[Fitness Ray]

Thank you for your reply. It was great !

I do weights three times per week, and cardio three times per week also. Like i said i am 145 lean body mass, so i am confussed as to why i am making diet mesurements on 190 i really dont want to feed the fat specially me been at 26 %. Also i have been on a isocaloric diet and people have recommended that i take high proteins about 250 grams with 100 grams od carbs and 70 grams of fat. Is this good specially when trying to cut and gain muscle at the same time?

thanks.

 

[Emma-Leigh]

I do weights three times per week, and cardio three times per week also. Like i said i am 145 lean body mass, so i am confussed as to why i am making diet mesurements on 190 i really dont want to feed the fat specially me been at 26 %. Also i have been on a isocaloric diet and people have recommended that i take high proteins about 250 grams with 100 grams od carbs and 70 grams of fat. Is this good specially when trying to cut and gain muscle at the same time?

thanks.

That is not an 'isocaloric' diet.

isocaloric = you are eating the same amount of calories from carbs, protein and fat.

At the moment you are eating:
250g protein = 1000 cals
100g carbs = 400 cals
70g fat = 630 cals

TOTAL = 2030 cals with ~50% protein, 20% carbs and 30% fat.



Lean mass v's total mass calculations gets tricky for someone in your current BF#. It is getting on the high range for using total weight for calculations. However - your lean mass is TINY and only using that would probably be too little for you.

But with that said - you need more than what you are eating and, even if your BF% is slightly higher I would still work your way back up to a higher calorie intake. If it is too much, it is a lot easier to decrease calories slightly than it is to try to crawl yourself back of from metabolism melt down.

So I suggest you start with something around:
2500 - 2600 cals
~220g protein
~70g fat
~260g carbs

Work your way back up to this. Slowly add in ~150-200 cals and then waiting for 1-2 weeks before adding another 150-200 cals.


Starving yourself is not a good way to gain muscle and lose fat. You need to eat correctly to do that....

 

[Fitness Ray]

could it be possible to be in starvation mode without even feeling it?

Also, based on the way people who know issa calculations they say i should be taking in about 2064 calories, i should ignore that?

thanks Emma, your wonderful!