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2008/03/14, 10:29 AM
I've been watching what I eat for about a 1.5 weeks now and started hitting the gym also. I need to lose about 60-75 pounds. The nutritional plan recommends for me 2900 calories, 35g fat, 218g protein and 436 carbs. I am having a very difficult time getting in 2000+ calories but I'm working on it. I am also falling short in everything else except fats of course which Im usually keeping right at 35g.
My question is, I know that I want to minimize my sugar intake (tho still need those complex carbs) but what would be considered a normal intake of sugar grams for this type of diet? 0 just isn't really realistic. I don't plan to really focus here, but I'd like to have some type of ballpark guideline.
Thanks!
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2008/03/14, 04:10 PM
I don't agree at all with those calories (2900) for weight loss. Here is a diet I am using for cutting. It is kinda like a pre-contest or cutting diet. Maybe you can get some ideas from it.
TYPICAL DIET FOR FAT LOSS & MUSCLE SPARE
Meal 1 ? Breakfast ? 7:30a.m ( P24/C51/F4/AL 322)
? 5 egg white omelet. (Use Spray Pam for skillet or non-stick skillet)
? ½ cup Quaker original oatmeal w/10 gr. L-Glutamine
? ¼ cup strawberries or blueberries
? 2 wedges of grapefruit
Meal 2 ? Post Weight Training Workout Meal ? 9:30a.m. (P26/C38/F2/CAL 255)
? Banana or Peach after or during workout
? 100% Whey protein shake (Fast protein) 24gr. as soon as possible after workout
Meal 3 ? Late Morning Meal ? 11:30a.m. (P41/C3/F5/CAL 226)
? Protein shake (Probolic) 20gr.
? Chicken breast or 3oz. portion of tuna
Meal 4 ? Lunch ? 1:30p.m. (P28/C28/F7/CAL 280)
? Grilled chicken breast
? ½ -1 cup fibrous vegetables (Green Beans, Brocolli, Asparagus etc.)
? 1 teaspoon peanut butter
Meal 5 ? Afternoon Meal - 3:30p.m. (P20/C3/F4/CAL 128)
? Protein shake (Probolic) 20gr.
Meal 6 ? Supper ? 5:30p.m.-6:00p.m (P48/C26/F5/CAL 348)
? Grilled steak, fish, turkey or chicken
? A portion of steamed or raw vegetables
? ½ sweet potato (use a little cinnamon if necessary)
Meal 7 ? 1 Hour Before Bedtime ? 8:00p.m. (P21/C3/F4/CAL 138)
? Protein shake (Probolic) 20gr. w/5gr. L-Glutamine
? Sugar free Jell-O
TOTALS 206gr.Protein / 130gr.Carbs / 41gr. Fat *with oil supplement 11gr. fat.
48% 30% 22%
TOTAL CALORIES = 1605
OIL SUPPLEMENT= 100
TOTAL CALORIES= 1705
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2008/03/14, 09:13 PM
Again, the calorie calculator here does need to be worked on. It is always on the high side, especially so in carb intake, and overall caloric intake.
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Baseball is the only field of endeavor where a man can succeed three times out of ten and be considered a good performer
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2008/03/15, 11:30 AM
Thank you both. Well I havent been able to come really close to that amount anyway! Really so far most of the time I seem to be hitting around 1700-1800 Ive hit 2000 like twice. Ive been hitting about 120ish g protein/230ish g carbs/ 35g fat (including fish oil supplement). Looks like I need to work on increasing protein even higher and decreasing carbs more. Whew!
Thank you!
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2008/03/15, 05:50 PM
You will do well if you can get your ratio's around 40/35/25 and get the right amount of calories.
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2008/03/16, 10:52 AM
Hi there!
I am just beginning again and I was happy to see your note on the calculater because mine reads more than 3500 calories. I need to lose A LOT of weight. I've been shooting for 1800-2200. I know it is a loose number but some days when I am in classes I cannot get meals exactly when I would like to. I am an art student and chemicals in paint, dyes and the are dangerous to injest, so we do not eat near them. Overall I keep a lot of fruit, carrots, protein bags with me that I can eat quick if we have time for a break.
I am 263, 5'7" and walking/swimming daily with 4 day/week resistance training (ball and band). I have a torn miniscus (left) and a tipped patella (right) in my knees and struggling daily with pain. I will head into surgery soon late May probably. I would like to increase strength and shed some weight now so recovery will be easier.
What exactly should I be setting for a goal?
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Quoting from bb1fit:
Again, the calorie calculator here does need to be worked on. It is always on the high side, especially so in carb intake, and overall caloric intake.
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