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2003/03/06, 03:03 PM
I have been exercising about 4 - 5 days a week, doing both cardio and weights, but I am stuck on this diet thing. I would like to lose about 30 pounds to be at my goal and ideal size, but I have heard so much contradicting advice. I first hear to eat no carbs, then I hear to eat carbs. Then I hear no sugar, or below 1000 calories a day. I am REALLY motivated, but I just want to know the right way to go to get great results. Thanks in advance for any help.
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2003/03/06, 04:08 PM
if you want to lose weight and not fat then cut the calories. multiply your weight by 100 and thats your calorie intake. but if you want to lose the fat then i would sugest low carb intake and plenty of time, it will be hard but who said having a great body was easy. lol
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Get Rugged
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2003/03/06, 04:10 PM
what i meant to say was low carb and plenty of cardio exercise. sorry about that. lol
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Get Rugged
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2003/03/06, 04:21 PM
The best thing you can do is " NOT " try all the diets out there.. Most of them are to hard to stick to and they don't help maintain the weight you loose. If you eat properly and exercise often you will loose the weight and keep it off..
Doing things like eating wheat instead of white bread, increasing veggie and fruit intake and drinking more water.. Decreasing sugar intake helps a lot too.
One way to speed up the process is to do your cardio right when you get out of bed before breakfast.. Because your metabolic rates slows when you sleep if you do it right when you get up it's like turning a furnace up on a cold day it really kicks in and burns the fat away..
sorry so long..lol..
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2003/03/07, 06:23 PM
Get your BMR from this:
Men : 66 + (13.7 x weight in kilos) + (5 x height in centimetres) - (6.8 x age in years) = BMR
Women : 655 + (9.6 x weight in kilos) + (1.8 x height in centimetres) - (4.7 x age in years) = BMR
That is your body's total need to just keep everything functioning and in working order. If you're going to do other activities, like say sitting up or moving, you're going to need to up that (notice that women's calorie needs vary less than men - hence the 655 base value for women). Here's the activity level modifiers:
If you are sedentary (little or no exercise, desk job) multiply BMR by 1.2
If you are lightly active (light exercise/sports 1-3 days/wk) multiply BMR by 1.375
If you are mod. active (moderate exercise/sports 3-5 days/wk) multiply BMR by 1.55
If you take heavy exercise (hard exercise/sports 6-7 days/wk) multiply BMR by 1.725
So BMR x Activity multiplier equals total calories required to maintain body weight. To gain or lose weight, you'll need to add or subtract around 500 calories.
So here's an example for a 71 inch tall (180 cm - multiply inches by 2.54), 165 lb. (75 kg - divide lbs. by 2.2), 23 year old male who is moderately active:
66 + (13.7 x 75) + (5 x 180) - (6.8 x 23) = BMR
66 + 1027.5 + 900 - 156.4 = 1837.1
1837.1 x 1.55 = 2847.5
So roughly 2850 kcals are required for weight maintenence with those stats.
You would then add(surplus) or subtract(deficit) from this number depending if you are trying to gain(bulk) or lose(cut). Generally I subtract or add about 500 calories. A simpler formula that you can take with you is 11-15-19 - that is bodyweightx11 to lose fat, x15 to maintain, x19 to bulk up. That doesn't account for body proportion and age, though, but is usually a steady guideline.
You'll also want to establish a macronutrient ratio. This is percentages of your calories that come from protein, carbs and fat. You might see folks on the site saying that they follow a 40-30-30 P-C-F ratio. That means they are getting 40% of their calories from protein (P), 30% from carbs (C) and 30% from fat (F). That is not a bad ratio for weight loss, and neither would lower carbs (preferable) such as 45-25-30 P-C-F. Don't take carbs too much lower than 75g per day for any prolonged period of time, though. FYI, there are 4 calories in one gram of protein or carbohydrate and 9 calories in a gram of fat. You can sign up at a site like www.fitday.com to track your calories and macro ratios.
I hope this helps!
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"Don't follow leaders and watch your parking meters!"
-- Bob Dylan
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