Question about calorie and fat intake!

[DillonK9100]

Hey, if you've read my previous posts you know I'm a newbie who's gone from the epitome of shit diet and shit training. Well I've pretty well cleaned it up, clean foods and exercise daily. I even cut my drinking down to once a week and cut out the beer because of the estrogen release. Anyhow I was advised 1900 cals a day with cardio. I have been doing 1440-1800 a day generally in the lower end to help lose weight a bit quicker. I get my cardio in by beating the hell out of a punching bag. I do this for12- 15 mins 3 days a week. This should burn 80-100 cals, I do it twice on my none lift days. I am taking 10-20% fat. I actually find it difficult getting fat in with my newly founded clean diet. I stand at 5'10-5'11 and have dropped 7 of the 10 pounds suggested putting me at 163 pounds. My question is simply am I too low in calories? Or am I on the right track.. Is my fat intake too low? For example today's fat intake is 14% with 44 for carbs/protein. Normally if I'm low on fat ill add some cheese into my final meal. As for my goals it's to build up a leaner muscle mass for when my body fat is gone. By the looks of it I may have another 8 pounds to lose before the pesky chest fat is gone. My stomach still jiggles if I hit it lol... Embarrassing but atleast it's flat with my ribcage. Not flat with my waist line though which frustrates me cause it may sink into my ribcage soon. Anyhow, feedback tips and if I'm doing okay with my diet will be great.

Today's diet was
1 egg
1 serving of chicken
2 tbsp ketchup
1 tbsp olive oil
A total of 230 cals.

Meal 2
2 whole wheat slices toasted
2 tbsp peanut butter
1 tbsp honey
390 cals.

Meal 3 salad chicken teryiaki
240 cals with the fat free sauce and mustard

Meal 4 duplicate of meal 3

Meal 5
Chicken salad with broccoli and romaine lettuce olive oil and mustard
150 cals.

Also what's the best way to tell body fat without a caliper in your opinion?


Thanks a lot guys!

[Praetorian]

Your diet is still awful...its unbalanced, too much sugar, not enough protein, too low in calories and full of junk...honey, fat free sauce, ketchup...lose them.

Your cardio its very insufficient as well. Cardio should be done 7 days per week....tapering up each week.

I would suggest you do a search for Dave Palumbo diet for 200lb man and start there.

As you can see...counting calories is very inefficient as well. Counting calories assumes that each macro nutrient will have the same effect calorie wise on the body...if this were true diabetics would no longer require insulin.

P

[DillonK9100]

I had 137g of both carbs and protein. Should I be adding carbs as well or just upping the protein to approximately my body weight in grams? Ps usually I skip the ketchup but today I splurged. Guess ill keep it out, how many grams of sugars are we supposed to take in a day anyhow? I never thought about that. And I stated I am doing cardio 6-7 days per week 2 15 minute sessions on none lifting days 1 15 minute session on them. Should I be doing intense or medium level cardio for long periods of time, in your opinion. I need more details please. Can't make much off of that post other then "your doing it wrong... That is all" aside from the too much sugars part.
And honey not an option? Damn it's a natural sweetener.. Gotta have something here and there that tastes sweet can't I? =p

[DillonK9100]

Just read the recommended is 45g a day... Well... I was going to cut out the honey anyways... Lol just didn't wanna get rid of all my meals all at once I guess.

[Praetorian]

Try 50g protein plus 15g fat per meal, the last thing you need is more carbs...as i said do a search on the DP diet...make it simple.
P

[DillonK9100]

50g+ for all 5 meals? I am trying to cut, with that and the 15g fats that puts me at 1875 cals. I have a fairly low activity level doing cardio to burn 100-200 cals a day this with the inevitable carbs I will get from veggies I'll be hitting about 2000 calories and avoiding anything other then eggs and meat. I simply don't think I can eat like that regularly.. Plus I am on a cut, at this rate I would be losing about 1 pound every 2-3 weeks. That doesn't sound like progress. I'll read the diet you suggested but 50+ g's of protein sounds like a plan for when I start to bulk not on a cut to me. I'm not arguing with you, just stating it does not sound like a very good plan to cut with, considering I am not cutting to show my muscle that is already there. But to get rid of all the fat I gained through the years.

But my name says underneath it, twirp. I don't know much more then what I read afterall.

anyways thanks for the help.

[steve_d]

1 pound per week is more than enough. how many pounds of pure fat do you need to lose?! At 163 pounds, and 5'10 you can't have that much fat on there. Losing weight is a process, not a race. Besides - if you followed the advice P gave, you would lose more than enough weight. 1875 calories is not a lot for even many girls, let alone a man who is putting in gym time every day. I maintain 185 pounds or so at 3500 calories a day, and I don't even have a crazy metabolism by any means. But you need to eat to be able to train effectively.

PS: there isn't a number of grams of sugar that one needs to get in a day. Sugar isn't classified as a vitamin, mineral, etc. You don't need any sugar. I don't want this to be a keto vs. other type of diet debate, but one thing for sure is one doesn't need honey or sugar in a diet to meet requirments. If you don't think its realistic to be on a keto diet, and you don't want to try it, that is okay. There are many ways to lose weight. That said, your diet should have adequate protein, adequate fat, and minimal carbs. The easiest way to do that is to eliminate sugars. If you don't want 75grams of fat in a day, then by all means, dropping that down to 50 and adding in say 1 cup of oatmeal or a few small apples before training, shouldn't make or break your success.

PPS: your calorie intake in the above diet was 1260 calories. You can't starve yourself. You have no reason too. It is unhealthy, and in the long run will bring you further away from your goals.

[Skailes]

Try 50g protein plus 15g fat per meal, the last thing you need is more carbs...as i said do a search on the DP diet...make it simple.
PWell said P. This kids diet sucks harder than a black hole!! Dillon if you don't take in enough quality protein and fats you'll lose muscle and preserve or even increase BF. Do as Praetorian has suggested and look up Dave's diet.

[Praetorian]

50g+ for all 5 meals? I am trying to cut, with that and the 15g fats that puts me at 1875 cals. I have a fairly low activity level doing cardio to burn 100-200 cals a day this with the inevitable carbs I will get from veggies I'll be hitting about 2000 calories and avoiding anything other then eggs and meat. I simply don't think I can eat like that regularly.. Plus I am on a cut, at this rate I would be losing about 1 pound every 2-3 weeks. That doesn't sound like progress. I'll read the diet you suggested but 50+ g's of protein sounds like a plan for when I start to bulk not on a cut to me. I'm not arguing with you, just stating it does not sound like a very good plan to cut with, considering I am not cutting to show my muscle that is already there. But to get rid of all the fat I gained through the years.

But my name says underneath it, twirp. I don't know much more then what I read afterall.



anyways thanks for the help.


No not all 5 meals ...all 6 meals. 5 meals is for women 6 for men. I have had hundreds of clients use very similar macros and lost 2-3lb per week. Your body cannot store protein, the fat will be used for hormones and energy...you will lose just fine. Trust me I'm not making this shit up...20 years and hundreds of clients=knowing what works.
P

[DillonK9100]

My diet yesterday was around 1475 I remember not 1260. If die on that lol figuratively of course. Anyhow today I iTumy sugars more then in half added some fat and have 1650 cals with a 51 p/ 31 carbs/ 18 fat split. I'm getting there slowly but surely. And ps 163 and 5'10 I got the unlucky ****in genetics to store fat in my chest and stomach and almost no where else. That last bit of fats just hanging on for dear life it seems. =\ I must have added my foods wrong on the OP. it was filled in on my break at work real quick off my phone so it's possible

My goal is to hit 157 by January 21st. If the fat isn't 10% by then ill have to look into that =\

[Praetorian]

Increase your cardio to daily and do fast walking....start at 30min every day before breakfast.
P

[DillonK9100]

I do daily already but its usually just punching the punching bag for intense work out 15 mins or 2 15 minute sessions. But if walking fast is gonna help instead I can do that. I'm assuming that it is because of the burning fat as oppose to carbs. One question I have had with this method does it get rid of my body fat faster? Or is the intense cardio just as effective for lowering BF %

Todays meals were

2 eggs a 2.5 oz chicken
1 tbsp olive oil
1 peice of whole wheat toast. (I like to get a piece of bread in for carbs before lifting i need it to satisfy that tick in my head.)

meal 2 whey protein shake with water and half cup of 2% milk. Skim isn't an option in this house... =/

Meal 3 chicken teryaki salad. Kicked the fat free sauce and used only mustard like you said.

Meal 4 chicken salad.

meal 5 lean steak shredded 2 whole wheat slices of bread. and 1/3 cup shredded cheese. (I know cheese isnt good for you but I was low on fat and thats usually what i put in my last meal if im low on fat to keep protein up and get fat in) with sour cream. just a serving with only 50 cals worth... Sour creams my guilty pleasure lol don't rip too hard into that for me.

Anyways with this i had a 51/31/18 split. Still need a little more fat, just not sure where to push it in without any nuts in my house. anyhow.
165 g of protein in the day here which is 1 g per pound. well slightly over, 2gs more. and my sugar was cut more then in half.
1667 cals total (whats the lowest I should go in calories on a day? probably around there right?)
I will start doing more cardio like you suggested but is this more realistic? I was also going to cut out the bread from breakfast on training days.

The keto diet you push isnt quite realistic for me... But pushing a couple slices of bread into my last meal isn't TOO bad right?

Sorry if I am about the biggest pain in the ass you've had to deal with P but if you saw my family's eating habbits over the years and how I was raised you'd understand. The only thing we do right is lots of meat with every meal.

WELL I just took a test for online body fat calculators http://lowcarbdiets.about.com/library/blbodyfatcalculator.htm If it's correct I am at 21.6 % body fat... According to BMI I am underweight though... And even the one poster above said 163 was low for my height... I'm confused about that at this point... Ugh I thought I was much closer then 21.6% to my 10% goal.

The more I look into it, the more I realise it. I'm skinny fat. Shitty deal. I'm underweight WITH man boobs and a bit of a belly. So I need as much help as I can get really. *Facepalm*

Should I be bulking up first then...? Or...? how do I approach this situation..

[TT Eric]

Since you like wheat, I suggest you read this : http://www.huffingtonpost.com/dr-mark-hyman/wheat-gluten_b_1274872.html

As said often, there is no essential carbs, only fat and protein are essentials to human. We can live without carbs anytime. You might have been raise that way, this obese, diabetics and sick society might have well implanted this in your mind, but results speak by itself. You need detoxification of carbs to realize they can be unhealthy. Try the diet, strictly for 3-4 months, not your modified version according to your thinking/feeling. Then when you reach your desire weight, you can slowly re-introduce selected well-timed carbs.

Being skinny fat is the result of protein starvation and insulin resistance, you have put your metabolism in a survival mode, stress hormones are high, you eat your muscle for energy and store fat. Skinny fat people have drove down their metabolism, to be in shape, lean and healthy you have to use/boost your metabolism to your advantage, you have to make it work for you, not against you.

Stop being hard-headed and follow the advice you received from those ^ who do this for living with success and you'll have success.

Eric

[DillonK9100]

Alright ill give it a try. I'm having trouble getting a lot of calories in without any carbs but anyhow. I've read 104 different opinions on skinny fat and my question for you guys is, bulk or cut? I mean as ridiculous as it seems to bulk at 22% fat alot of people seem to do suggest it when you are skinny fat. Others suggest eating maintenance while working lifting to get rid of it. What's your opinions on that?

PS wont the keto diet make my intense cardio with the punching bag a ridiculous statement? I don't think I will drop the punching bag work out. I love it, I want to learn to box and maybe compete eventually. Also I don't think I could handle my job without it.. The amount of people that talk to you like your stupid when you work fast food.... Ugh it's ridiuclous. I graduated high school early to serve other people until college has room to fit me in? Which thank god is january. You can imagine how the situation allows me to benefit from beating the hell out of the bag.

[Praetorian]

I dont push the keto diet, its just one tool in an arsenal....but is very simple to stick to which is why so many get great results from it. Eating bread is counter productive..it is doing NOTHING good for you. You are still hung up on calories...let it go. Intense cardio is not necessary nor a good idea while on keto...it can cause muscle loss. If you want to see results youll need to make some sacrifices...that means doing alot of reading, asking alot of questions, and being open to ideas presented by those who have been down this road many times. Bulking is an excuse to eat junk...it has no place in a BB diet. When your BF is over 10-12% trying to gain more muscle will be very difficutl without adding alot of fat as well because your insulin resistance will be very high. The leaner you are the easier it is to gain muscle. Get your BF down and then think about adding new muscle.
P

[DillonK9100]

Okay, so I am going to have to do shitty long winter walks here in our wonderful snowy wasteland province. Got it, the puppy could use the exercise too.

And okay, so todays meal plan is.
54/31/15 p/f/c ratio. That's before meal 6 as I don't know what it'll be.

Meal 1
3 eggs
2.5 oz chicken
2.5 tbsp of olive oil..(the puppy jumped on me while i was pouring it... shes 40 pounds a pretty big puppy lol)

Meal 2
Chicken salad mustard just a basic fill in to hold me till 4
Meal 3
2.4 oz chicken with some spicy avecado sauce

meal 4
Chicken salad with 1/4 cup of almonds

meal 5
duplicate except with shredded steak in salad instead of chicken

Meal 6
No idea yet. Don't want to eat more chicken
need it to be atleast 300 cals because im only at 1668 after the first 4.



Is this going to reduce body fat more then anything else? I'm tired of carrying all my weight in my stomach and chest. I wanna look good so I can start bulking. I'd like to go to the beach next summer without having to say "I just don't really like the beach"

I'm assuming at this point pictures are in no way going to help you assess anything. But I would like to know your opinion on if I'm pumping 1900 cals a day with my exercise will I drop body fat? As I'm clearly too skiny everywhere else. My hipe bones could cut your forehead open the way UFC fighters use their elbows LOL but that's kinda always been that way. Even when I was fat.

I was thinking of going 200 Cals above maintenance to add some muscle around my arms as legs... Or is this just an idea waiting to backfire? Am I hitting below or above maintenance or right on as my goal per day on caloric intake... If it matters I've been weight training properly for probably 2-3 months.

[Praetorian]

7oz is approx 50g protein...2.4oz isnt anywhere near enough.
P

[Praetorian]

7oz is approx 50g protein...2.4oz isnt anywhere near enough.

Eggs meal 1
shake meal 2
chicken meal 3
shake meal 4
red meat meal 5
shake meal 6
simple!
P

[DillonK9100]

Alright, see I saw this with Dave P diet. But my issues are. I don't want to put 150g of whey in me each day. Issue 2 I don't have the money for that much whey as its something I have to buy on my own.

2.4 oz is what I do because of my work place. Normally I double it unless its a snack but I work at subway and my free meal is worth 2.4 oz of chicken or 2.6 of steak. Normally I eat double it on my salad. Which still isn't enough. As for the eggs, idk about the rest of you guys but I can't eat eggs on their own. The taste is horrid..

Now question about Dave's whey shakes. What's in them? Water all natural peanut butter and whey? Or is milk involved too? Cause otherwise i don't even get why we call it a shake lol

Also P you think I should've weight as oppose to gain it with muscle if I can correct? I want to make sure I'm on the right track.

This site suggests otherwise for reasons that make sense to me
http://stronglifts.com/how-to-lose-the-skinny-fat-look-forever/

But I'd like to hear your reasons as well. It's important to me to know all aspects and opinions.

[Praetorian]

What problem do you have with whey? besides you dont want to spend the money. Absolutely no milk in the shakes...its whey plus water plus fibre...you can add natural peanut or almond butter or eat it separately. The meat at subway will have additives...nitrites,glucose etc..not ideal choices.

I dont understand your question?? what are you asking?

The article makes some good suggestions...like bad food choices, under eating....you are doing both. But trying to gain muscle when you are already quite fat will lead to more fat gain...and then youll need to diet even harder to get it off and most likely lose muscle in the process.

When i provide you with information it is not my opinion...it is what works because i've done it before hundreds of times. You can go on the internet and you'll get a thousand different opinions....but very very few of those have been tried and tested...they are only here say.

You need to make a decision...you seem to be great at making excuses for why you cant do things...so far that hasn't been working all that well for you...maybe its time for a change?

P

[DillonK9100]

I cut out bread. I hit a 54/31/15 ratio today pretty good if I say so myself. No direct carbs there but veggies. As for whey I can't do it as much as the Dave P diet cause I can't afford it right now. And I'm not really a fat guy all around. That's my main issue with cutting more. I hardly have anything left to cut out of anywhere but my torso.. The rest of me seems to be almost overly or too thin.

[actualnatural]

15% grams or less of fat per day your testerone will suffer greatly 30% is for maximum production testosterone anymore and T will stay the same. Fat intake also helps alot with satiety.

[fmrdh]

This ^

If you have been eating a diet that is low in fat your testosterone is probably on the lower side. Moobs usually mean high estrogen, try adding vitamin D and Zinc. Its important to eat fat for mineral and vitamin absorption as well.

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/934/Five_Simple_Ways_to_Raise_Testosterone_Levels_for_ .aspx

[TT Eric]

WELL I just took a test for online body fat calculators http://lowcarbdiets.about.com/library/blbodyfatcalculator.htm If it's correct I am at 21.6 % body fat... According to BMI I am underweight though... And even the one poster above said 163 was low for my height... I'm confused about that at this point... Ugh I thought I was much closer then 21.6% to my 10% goal.

The more I look into it, the more I realise it. I'm skinny fat. Shitty deal. I'm underweight WITH man boobs and a bit of a belly. So I need as much help as I can get really. *Facepalm*



I cut out bread. I hit a 54/31/15 ratio today pretty good if I say so myself. No direct carbs there but veggies. As for whey I can't do it as much as the Dave P diet cause I can't afford it right now. And I'm not really a fat guy all around. That's my main issue with cutting more. I hardly have anything left to cut out of anywhere but my torso.. The rest of me seems to be almost overly or too thin.

Confused ?

You have some of the best trainers in Canada giving you free help... guys that know their sh!t. You should listen.

Eric