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Food question

nbh101 Posts: 39 Joined: 2002/01/27	2002/02/09, 02:32 PM hehe. I decided that I should do the training without weights available routine. I haven't done anything in 6 years so I thought I should be able to do this before doing anything without weights. LOL, boy, am I WEAK! Well, anyways, I used to be in great shape 6-7 years ago and had 7%-8% body fat. I want to get to that stage and better. Anyways, how should I set up my food intake with this kind of training? FT says take in 3696 calories with fat loss goal and sedentary activity level. Does this sound ok or what? Thanks!
nbh101 Posts: 39 Joined: 2002/01/27	2002/02/09, 02:33 PM Oh, I'm 6'1" and 185 pds or so. Probably around 12-15% fat. I used to be 170pds and cut. I've lost alot of muscle too. (Too much smoking, quit now.) 8)
ltroisi Posts: 764 Joined: 2001/11/06	2002/02/09, 04:37 PM Good for you! Quiting the smokes I mean.
ltroisi Posts: 764 Joined: 2001/11/06	2002/02/09, 04:36 PM If you want to lose weight you will have to cut calories for a period of time. Try this: Plan for your total caloric intake to be between 10 and 15 calories per pound of bodyweight - exeption to this would be the lower your bodyfat – the higher the calorie range. Men below 10% bodyfat (and women below 15%) should start their fat loss diet at 14 – 15 calories per pound of weight. If you look fat in the mirror, start at the slightly lower intake level. Adjust up or down depending on results. Good luck.
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/02/09, 09:08 PM Quitting smoking is definitely a good first step! You'll have so much more energy and will add years to your life! Follow ltroisi's advice on caloric intake. Also, if you vary your intake every 2 weeks or so, you should see good results. Good luck!
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/02/10, 02:43 AM The only prob with quitting the cig is that your metabolism automatically will go a down a little (no more nicotine) SO if you don't exercise or change your eating habbits after, then you'll gain fat (that's unfortunately why sooooo many peeps are afraid of stop smoking). BUT exercising (gaining muscles) and eating healthy will do the trick (but people are often too lazy to that!! :o) Nbh101, we don't really know your activity level (or your ability of calorie and fa burning) so it's diff for us to say how many calories you need to loose weight. As a golden rule, lots of proteins, moderate carbs and low fat (and try avoiding saturated!!). Here you go. Good luck!
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/02/10, 03:26 PM When I quit smoking years ago, I actually found my metabolism to be a little higher. I think this is because I was constantly moving and doing something, and not sitting around thinking if I should go to the store to buy another pack!
nbh101 Posts: 39 Joined: 2002/01/27	2002/02/11, 07:38 AM lol, thank you all. I'm really not in that bad a shape, I'm thin but I'm starting on the standard male pooch. I'm not even sure what my metabolism is like now. It used to be VERY high. I only quit smoking 34 days ago now (not even one cheat!!) and I've modified my intake of food dramatically. I'm eating mostly healthy food. (I didn't even know what a carrot looked like before) Problem is, I have a problem with eating right now. I know it's a side effect from smoking. I really need to snack all the time. I'm trying to drink lots of water and changed over to diet colas and juice as well. I'm eating baked chips. (yea, they taste like styrofoam) Question: Any good hints on snacks I can eat all the time? Are carrots and fat free sour cream dip ok? Salsa and baked chips? Thanks! PS: I'm not worried about salt, one step at a time. 8)
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/02/12, 02:51 AM Fruit!!!!! (I ate 4 apples yesterday!) And eating a hardboiled egg can cut the hunger as well.
nbh101 Posts: 39 Joined: 2002/01/27	2002/02/12, 05:58 AM Alright, I'll try that.
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/02/12, 11:28 AM When I quit smoking, eating was not much of a problem (thank goodness). Instead of eating, I ended up playing A LOT of tennis. Be careful, however...you just mentioned salt. It's very easy to pick up salty snacks. This will make you gain weight. If you have to snack, go with fruits and vegetables.
nbh101 Posts: 39 Joined: 2002/01/27	2002/02/12, 12:44 PM Yea, I was talking more about seasoning for my regular meals.