calories

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Harley_sr

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I have started my diet, and basicaly i am watching my calorie intake. I am trying to keep them under 1200 daily. I am a 230lb male, about 6ft, and my ideal weight is to get back to 190lbs. I know I will need to exercize as well, but what are some good tips that will help me eat healthy and keep within my calorie goal.

I have started running, push-ups and doing sit ups. I am starting out on 2 sets of 50 sit-ups, and 2 sets of 25 on the push ups, I am not trying to build muscle I just want to loose a little body fat and tone up.

Thanks!
 
Harley_sr said:
I have started my diet, and basicaly i am watching my calorie intake. I am trying to keep them under 1200 daily. I am a 230lb male, about 6ft, and my ideal weight is to get back to 190lbs. I know I will need to exercize as well, but what are some good tips that will help me eat healthy and keep within my calorie goal.

I have started running, push-ups and doing sit ups. I am starting out on 2 sets of 50 sit-ups, and 2 sets of 25 on the push ups, I am not trying to build muscle I just want to loose a little body fat and tone up.

Thanks!
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This is the biggest mistake you can do. Unless you want to lose all the muscle you have and end up looking skinny fat with no muscle, i'd recommend reading the weight training and weight loss stickies.
 
1200 a day is literally starving yourself.

I'd add about 1000 more calories to that, depending on your age, height, daily activity level, etc. Break the 2200 up over 6 meals per day, keep carb intake to around your workout, eat protein with every meal, and drink at least a gallon of water throughout the day/night. Also, make sure your plugging in plenty of Essential fatty acids such as fish/flax oil, natural peanut butter etc...check out my grocery list sticky in the nutrition section for a list of good foods to eat.

So my suggestions would be to set your diet up something like this:

M1
pro/fat/carb

M2
pro/fat/veggies

M3
pro/fat/veggies

M4 pre-workout meal
pro/carb or pro/fat (if you feel like you are coming down from the carbs during your training make this a pro/fat meal)

M5 post workout meal
pro/carb

M6
pro/fat
 
I totally agree, 1200 could literally lead to malnutrition

I have a 3 year old and 1300 calories is recommended for his age
 
Remember also that when people suggest fat and carb intake, make it good quality fat and carb intake.

Good fats: fish fat (except high mercury types of fish) which contains omega-3 polyunsaturated fats, non-hydrogenated vegetable oils except coconut and palm kernel oil, nuts, avocados and olives (mono-unsaturated fats are particularly healthy).

Bad fats: trans-fat in partially hydrogenated vegetable oils, saturated fats found in fat from mammals, birds, dairy products, coconut and palm kernel oils, and fully hydrogenated vegetable oils.

Good carbs: vegetables, whole fruits, lentils / beans / legumes, whole grains. Note: "whole wheat" should be the first ingredient of any bread that is mainly made of wheat; "enriched" or "unbleached" wheat flour is not whole wheat.

Bad carbs: added sugars and syrups, refined grains.

Bad fats and carbs: deep fried carbohydrates (including anything breaded or battered, then fried).
 
wow looks like I was heading down the wrong path. Thanks...

I did this diet one time befor, I thought that my arms were looking a little smaller, but I was droping weight so i ran with it. Last time I tried this I droped 45-50 lbs over a 3 month period. But I have now rocked on for over a year and have put on little over have that weight back on. I just keept slowly ans slowly getting back in to bad eating habits.

Thanks for all the help. This seems to be a good site.
 
tjl said:
Remember also that when people suggest fat and carb intake, make it good quality fat and carb intake.

Good fats: fish fat (except high mercury types of fish) which contains omega-3 polyunsaturated fats, non-hydrogenated vegetable oils except coconut and palm kernel oil, nuts, avocados and olives (mono-unsaturated fats are particularly healthy).

Bad fats: trans-fat in partially hydrogenated vegetable oils, saturated fats found in fat from mammals, birds, dairy products, coconut and palm kernel oils, and fully hydrogenated vegetable oils.

Good carbs: vegetables, whole fruits, lentils / beans / legumes, whole grains. Note: "whole wheat" should be the first ingredient of any bread that is mainly made of wheat; "enriched" or "unbleached" wheat flour is not whole wheat.

Bad carbs: added sugars and syrups, refined grains.

Bad fats and carbs: deep fried carbohydrates (including anything breaded or battered, then fried).
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Saturated fat increases test levels, so IMO its not a "bad" fat, just a fat that should be eaten in moderation.
 
tjl said:
It is not so good for long term heart / artery health.
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Only when eaten in too high a level.

Even the American Heart Association says 8% of daily calories from Saturated Fat is ok...and they are real hard asses about saturated fat, and cholesterol.
 
tonymcclellan said:
Cant get anything past you :bncry:
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Proof?
Sounds like BS though

If sat fat increases testosterone produced in testes, that increases sexual drive, aggressiveness, ability to gain muscle, etc. Which I would think would do exactly the opposite of "testicular mal function"
 
Harley_sr said:
I have started my diet, and basicaly i am watching my calorie intake. I am trying to keep them under 1200 daily.
Click to expand...

Dude.......

I feel ya...you're rippin' it up, hitting the turbo, kickin' it in and getting hardcore serious about dropping some major poundage. You figure, the less you eat, the more you workout...the better. Like horsepower; the more the better! :D

So let me put it in arsenol terms that we can all relate to. I have a couple neat rifles. One is an SKS assault rifle and it shoots a 7.62x39mm round. Another is a powerful Russian sniper rifle, it shoot a 7.62 x 54mm round.

I'd take a 1-gallon jug, fill it with water and freeze it. I'd put these jugs out on the rifle range and snipe 'em. So check it out....when the SKS hits the jug, it slams it and sends it flying in the air with all sorts of horrible destruction....BUT when the bigger round of the Sniper rifle hits it, the bullet is moving SOOO quick that it just runs right through the jug and almost doesn't move it!!!!! Lesser impact from a bigger round, go figure?

Here's what it comes down to...your body can only burn fat at a certain rate and eating that little AND working-out that hard is gonna freak it out. Hard to believe, but you'll get more positive results from eating 1,800-2,200 calories.

As you've been rightfully advised, you need to eat more and not let your body think its starving. Another thing to understand is that when you cut calories as such, your body will not have the energy it needs and your glycogen storage will sharply diminish. Each gram of glycogen requires 3 grams of water to retain. So with glycogen down, so too do you lose the weight that is referred to as "water-weight". I'm over-simplifying things, but you get the idea.

It took a while to put that weight on, it's gonna take a while to burn it off. You want to lose FAT, not just weight. Most people agree that a 500 calorie or 20% deficit is the best way to maximize your results. I know you wanna push hard and get it done, but the slow & steady approach wins it.

Since Chillen hasn't posted-up yet, I'll hit ya with a ROCK ON!!!!!!
 
People have mentioned the calorie intake needing to be higher for health benefits already (and they are absolutely right). I wanted to mention something related, but a little different. Here's what you said a few posts up...

Harley_sr said:
Last time I tried this I droped 45-50 lbs over a 3 month period. But I have now rocked on for over a year and have put on little over have that weight back on. I just keept slowly ans slowly getting back in to bad eating habits.
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Congratulations on losing that weight, but you should really be thinking about a diet and fitness program that you can keep for your entire life. Of course, it will change here and there over time, but you need to find something that is healthy and sustainable. 1200 calories a day isn't sustainable for any length of time (and certainly not a lifetime) and when you come off such a deficit diet you will easily put the weight back on because your metabolism will likely be shot and you'll really be craving some "bad for you" food.

I'm still struggling with the idea of eating more also. I'm trying to lose weight (fat of course) and gain muscle, but it's hard to get myself to eat over 1600 calories a day (in a healthy way). I could always throw down some "bad for me" food to add calories, but that doesn't seem to be a good idea.

That's my two cents worth (probably not even worth that much really since I'm a newb also). Stick with this site. The people on here are great and you can really learn a lot from them.
 
Phate89 said:
Proof?
Sounds like BS though

If sat fat increases testosterone produced in testes, that increases sexual drive, aggressiveness, ability to gain muscle, etc. Which I would think would do exactly the opposite of "testicular mal function"
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I'm with Phate on this one.

Obviously too much sat fat is bad but then too much protein can be bad too, and so can too much fruit. Sensible limitations need to be applied to everything you consume.
Sat fat is a vital part of a mans diet due to it's positive effect on Test production

Just look at people who don't eat sat fat, Moby for example. Who wants to end up like that?
I dare say the guy in Tony's avatar also avoids all sat fat :D
 
My thoughts exactly!!!!!! :D :D
 
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