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FAO Nigepoos - Apr. 10 2008 21:35:44
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ElfinTan
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Hey Oracle! I am trying to get my head around...well...diet stuff and values and all that malarchy.
Am 5'5, 64kg and would like to shed some BF.
So according to my sums and reading some of your other posts is I was to have a daily calorific intake of 1800 I would split it as follows
150g carbs
150g protein
67g fat
Am I anywhere close? All this working out is jolly confusing.
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RE: FAO Nigepoos - Apr. 10 2008 23:52:56
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Nigeepoo
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quote:
ORIGINAL: ElfinTan
Hey Oracle! Hello, sweetie! I am trying to get my head around...well...diet stuff and values and all that malarchy.
Am 5'5, 64kg and would like to shed some BF. Right. That's 141lbs according to my calculator.
So according to my sums and reading some of your other posts is I was to have a daily calorific intake of 1800 I would split it as follows Whoa! Where did you get 1800kcals/day from? For cutting, I normally use a starting intake of 10 x lbs bodyweight = 1410kcals/day. There is an alternative equation (15 x lbs bodyweight) - 500 = 1612kcals/day. Both figures are estimates and will have to be adjusted accordingly, so let's take the 1410 figure and assume a P/C/F split of 33/33/33 (as you've chosen below).
150g carbs 117g/day carb
150g protein 117g/day protein
67g fat 52g/day fat
Am I anywhere close? You weren't far out. All this working out is jolly confusing. If you're very active, you can eat some extra carbs around workouts. Cheers, Nige(epoo) 
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RE: FAO Nigepoos - Apr. 10 2008 23:55:58
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Eric Marks
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10 times body weight seems very little
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RE: FAO Nigepoos - Apr. 10 2008 23:57:56
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Ak_88
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Shes not a big person though 
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RE: FAO Nigepoos - Apr. 11 2008 0:24:05
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Nigeepoo
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quote:
ORIGINAL: Eric Marks
10 times body weight seems very little It's a cutting diet! If it's too little, she'll adjust it accordingly. Someone on here was cutting on <8 x lbs bodyweight and still wasn't losing weight!
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RE: FAO Nigepoos - Apr. 11 2008 9:37:47
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Oldy
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Nige
How does your calculation take into account lifestyle?
I mean taking Elfin as an example she may only need 1410 calories for cutting but what about any cardio or weights sessions she does and also if she walks 2 miles to work and back home again each day?
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RE: FAO Nigepoos - Apr. 11 2008 11:01:18
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Nigeepoo
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quote:
ORIGINAL: Oldy
Nige How does your calculation take into account lifestyle? It doesn't, hence the monitor & adjust accordingly!
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RE: FAO Nigepoos - Apr. 11 2008 17:16:35
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James
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quote:
ORIGINAL: ElfinTan
Hey Oracle! I am trying to get my head around...well...diet stuff and values and all that malarchy.
Am 5'5, 64kg and would like to shed some BF.
So according to my sums and reading some of your other posts is I was to have a daily calorific intake of 1800 I would split it as follows
150g carbs
150g protein
67g fat
Am I anywhere close? All this working out is jolly confusing.
TBH ET, that means nothing - you need to think of food as food and not as figures. How the food is distributed and in what form of carbs, fats and protein is far more important than a bunch of useless numbers
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RE: FAO Nigepoos - Apr. 11 2008 19:38:01
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Nigeepoo
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I'd hope that ET uses nutritiondata/w.h.y. to work out a menu that roughly meets the above macro numbers. Don't you think it's worth having some numbers to aim for as a starting point James?
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RE: FAO Nigepoos - Apr. 11 2008 19:51:05
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JohnOvManchester
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Rather than saying well 150g carbs means about 25g per meals based on eating 6 a day, so I'd personally have the majority of my carbs to do a job (fuel training in contrast to just there to fuel body function and spare protein) rather than hit numbers.
I mean 25g of carbs in white bread is differant to 25g of carbs in oats so the numbers don't tell the whole story.
BUT personally I find having a ball park set of figures handy too for tweaking purposes.
< Message edited by JohnOvManchester -- Apr. 11 2008 19:52:00 >
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RE: FAO Nigepoos - Apr. 11 2008 21:46:21
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ElfinTan
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Whoa! Where did you get 1800kcals/day from? For cutting, I normally use a starting intake of 10 x lbs bodyweight = 1410kcals/day. There is an alternative equation (15 x lbs bodyweight) - 500 = 1612kcals/day. Both figures are estimates and will have to be adjusted accordingly, so let's take the 1410 figure and assume a P/C/F split of 33/33/33 (as you've chosen below).
150g carbs 117g/day carb
150g protein 117g/day protein
67g fat 52g/day fat
I must have remembered incorrectly from a post for another lass of similar height and weight
Am I anywhere close? You weren't far out. All this working out is jolly confusing.[/quote]If you're very active, you can eat some extra carbs around workouts. Cheers, Nige(epoo)
[/quote]
Okay I train weights 4 - 5 per week as intensely as I can. Cardio daily Mon - Fri (dreadmill) and I am a massage therapist (not the fluffly bunny type) so job is pretty active depending on amount of clients. 1400 cals....sheesh that's very little ffs lol
James! I am looking for a starting point really here. I could ask my other half but I like to try and snoot things out for myself and just peck other peoples heads. I have a pretty good idea of eats and not eats I am still however not tip top on macros and all that so having some numbers to play with is a starting point. Or have I misunderstood what you meant?
I think I'm confused again lol!
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RE: FAO Nigepoos - Apr. 11 2008 21:51:46
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James
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quote:
ORIGINAL: Nigeepoo
I'd hope that ET uses nutritiondata/w.h.y. to work out a menu that roughly meets the above macro numbers. Don't you think it's worth having some numbers to aim for as a starting point James?
Absolutely not. I am a huge advocater of NOT counting figures. People just need to eb aware of what good and high sources of different macros are and leave it at that. Food tables are so fundimentally flawed it's inane to follow them more than vaguely, and the add in the huge inter-individual variations and further add in alterations in the metabolic state of the individual and also the fact that we all do different things every day; I cannot believe that people think macro counting is worth anything.
Claire's article here is probably our best article on MT and yet few read it - possibly because it's not what people want to hear. People need to feel secure, and figures make people feel secure.
Essential reading
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RE: FAO Nigepoos - Apr. 11 2008 21:54:06
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James
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quote:
James! I am looking for a starting point really here. I could ask my other half but I like to try and snoot things out for myself and just peck other peoples heads. I have a pretty good idea of eats and not eats I am still however not tip top on macros and all that so having some numbers to play with is a starting point. Or have I misunderstood what you meant?
I'm sorry but there really are no ball park figures - read my above post and Claire's article. If you want numbers then use portion sizes. Learn what foods are high in each macro. Then learn which foods are good sources of each macro (this is different to 'high') and then eat, monitor and adjust accordingly.
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RE: FAO Nigepoos - Apr. 11 2008 21:57:17
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ElfinTan
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quote:
ORIGINAL: JohnOvManchester
Rather than saying well 150g carbs means about 25g per meals based on eating 6 a day, so I'd personally have the majority of my carbs to do a job (fuel training in contrast to just there to fuel body function and spare protein) rather than hit numbers.
I mean 25g of carbs in white bread is differant to 25g of carbs in oats so the numbers don't tell the whole story.
BUT personally I find having a ball park set of figures handy too for tweaking purposes.
Yeah good points there John. I don't have white bread....but then again can't stomach oats I know that's not the point you are making. Maybe is I put an example of a days eating it would help.
Today:
8.15 slice wholemeal toast - natty PB
9.15 Cardio
10.30 Whey Pro + apple
12.30 120g chicken breast, 100g (cooked weight) rice, salad + veg
2.00 whey + banana
3.00 train
4. 15 pro bar + whey
(4.45 had an hours massage to do)
6.15 as 12.30
couple of handfuls of nuts (brasils/cashews/macadamia) during the course of the day. I sually also have fat free fromage frais with whey pro powder and Udo's oil for brekki but no time this morning....might have some for supper
Obviously this is not every day....I do eat fish regularly, sometimes the rice is pasta or a wholemeal pitta.....really what I'm trying to get at is I don't really eat much sh*te!
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RE: FAO Nigepoos - Apr. 11 2008 22:04:47
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ElfinTan
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Ok read....and some understood! So.... I just eat and see what happens....then if I am adding fat and not losing then I'm eating too much....but how would I know if it's too much fat or carbs...or even protein. Surely I don't just guess from the start? Head is securly up bum now!
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RE: FAO Nigepoos - Apr. 11 2008 23:36:24
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Riocat
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quote:
ORIGINAL: ElfinTan
Ok read....and some understood! So.... I just eat and see what happens....then if I am adding fat and not losing then I'm eating too much....but how would I know if it's too much fat or carbs...or even protein. Surely I don't just guess from the start? Head is securly up bum now!
This is what i thought from the tread, James, surely everyone needs to work to some kind of target / figure, i understand you adjust what your eating to what you want to acheive, ie. muscle gain / weight loss etc, but there must be a bench mark as to what somone of X amount should eat for a certain goal?
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RE: FAO Nigepoos - Apr. 12 2008 9:51:34
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Nigeepoo
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quote:
ORIGINAL: ElfinTan
Okay I train weights 4 - 5 per week as intensely as I can. Cardio daily Mon - Fri (dreadmill) and I am a massage therapist (not the fluffly bunny type) so job is pretty active depending on amount of clients. 1400 cals....sheesh that's very little ffs lol Now that you've told me about your daily activities, 1400kcals/day probably is too little! O.K, if you start on 1600kcals/day with a 30/40/30 split (to allow you extra carbs to fuel your work and workouts), that gives a new set of guesstimates:-
P = 120g/day, C = 160g/day, F = 53g/day.
Now all you have to do is concoct a daily menu that roughly meets those numbers.
I partly agree with James in that all of these numbers are pure guesstimates and that the most important thing is to get enough protein, get enough carbs to fuel your activities, get enough EFAs to keep you healthy and get enough fat to exercise your gallbladder muscle. Did I mention to eat, monitor and adjust accordingly?
I partly disagree with James in that I think you need some sort of a kcal number & P/C/F grams to start with. I don't like just pulling numbers out of my ar$e, which is why I show the calculations. Cheers, Nige.
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RE: FAO Nigepoos - Apr. 12 2008 13:44:32
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James
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quote:
ORIGINAL: ElfinTan
Ok read....and some understood! So.... I just eat and see what happens....then if I am adding fat and not losing then I'm eating too much....but how would I know if it's too much fat or carbs...or even protein. Surely I don't just guess from the start? Head is securly up bum now!
But, for the reasons posted above, the figures mean little.
Did you parents count your calories when you were growing up to make sure you had adequate for growth and didn't get fat? I doubt it.
If it makes you feel comfortable having figures, then by all means use them. But know that they are inaccurate.
Why get confused by it? Chill out.
Read the journals of the girls who I'm helping with their pre-comp diets - none of them are counting any figures
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RE: FAO Nigepoos - Apr. 12 2008 13:45:52
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James
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quote:
ORIGINAL: Riocat
quote:
ORIGINAL: ElfinTan
Ok read....and some understood! So.... I just eat and see what happens....then if I am adding fat and not losing then I'm eating too much....but how would I know if it's too much fat or carbs...or even protein. Surely I don't just guess from the start? Head is securly up bum now!
This is what i thought from the tread, James, surely everyone needs to work to some kind of target / figure, i understand you adjust what your eating to what you want to acheive, ie. muscle gain / weight loss etc, but there must be a bench mark as to what somone of X amount should eat for a certain goal?
But, read the article and my post a few above. How do you know they are right? And if you want a starting point but you know that starting point is going to be wrong, then what's the point of a starting point.
Eat food and not figures!
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