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- Thread starter AbsolutPrep
- Start date
Yes
I got 2,000 calories. Which is much more realistic than the fitday prognosis that I burn 4000 calories a day by doing nothing
So this is huge information which means that I gotta cut my diet by 500 calories. I cut out milk and the 50 grams of post workout sugar. That'll get me close to 1500 calories and 180 of those are pure protein
I didnt see any cheese or pwo sugar. Good luck man. See ya in a few weeks.
Sugars in milk are lactose, which are relatively slow digesting.
lists whole milk at a glycemic index of 27±4 and skim milk at a glycemic index of 32±5 (a glycemic index of 70 or higher is high, 56 to 69 is medium, and 55 or lower is low).
For comparison, glucose has a glycemic index of 99±3, sucrose 68±5, and lactose (the sugar in milk) 46±2. Milk is lower than lactose because milk also contains protein and (for non-skim milk) fat.
Actually, tjl is right.
Glycemic Load scores of 10 and under are considered low.
And both a standard serving of non fat milk and lactose both have GL scores of about 5.
This thread reminds me of a great quote. See my sig.
Yes
I got 2,000 calories. Which is much more realistic than the fitday prognosis that I burn 4000 calories a day by doing nothing
So this is huge information which means that I gotta cut my diet by 500 calories. I cut out milk and the 50 grams of post workout sugar. That'll get me close to 1500 calories and 180 of those are pure protein
That's crazy, it's wildly wrong, a 185lb guy can't have a maintenance level of 2,000. If you start eating 1,500Kcals you'll make yourself ill!!
I only weigh 35lbs more than you now and I just lost 20lbs in 2 months while eating 3,000kcal a day. I did that by building muscle first and then cutting back slightly on the calories. Follow that plan and the weight falls away steadily.
Tell me what your height and weight is and I'll figure out what I think your BMR is
Thanks a lot
I really like my diet
1st meal
25g Isopure, glass of 2% skim milk, apple
2nd meal
Can of tuna
3rd meal
Chicken breast or Fish, spaghetti and broccoli
Post workout Meal
50 grams of Isopure
5 grams Creatine
5 grams Glutamine
4th meal
can of tuna
5th meal
3 or 4 egg whites, turkey ham, cottage cheese, one piece of whole wheat bread
I don't get it
I eat all day basically and that's just around 1,500 calories
I just used the weight training 101 formula and made your maintenance to be 3136 using a 1.6 activity factor or about 2,700 witha 1.4 (which seems a little low for you)
With regards to the amount you eat, some people need to work hard at eating more every day to get their body used to it.
Also, eating fat isn't a crime, have you ever wondered if your diet is too lean?
Prep, CCR is steering you in the correct direction in determining your personal approximate calories.
1500 is below your base need, and IMO, one should never go below their base need in calories when restricting calories to silicate tissue loss.
Keep in mind, Prep, the body is an extraordinary adapting mechanic, if you go too low in calories, the body WILL adapt by making "some" metabolic adaption's to compensate.
What brought good consistent tissue loss before, will slow, and the percentage of success drops. With a drastic deficit (below approximated BASE) the body will adapt and compensate, but in the end, will not entirely over come the burden--but will fight to maintain itself in the process, because its not getting its BASE energy it needs.
Additionally, what makes this equation WORSE, IMO, is the fact your body is still trying to grow (it has reached maturity yet), and is being set back with such a low caloric intake----->and this too is aiding your tissue loss complications.
Odds are very high the tissue that is lost during this environment is both muscle and fat tissue, and this is what you do not want (and this is assuming one is passed new to weight training gains).
To improve the ratio, you need to maintain calories ABOVE your base need (or calories/nutrients for functional needs of the body), approximate your MT Line, and then back off a small margin. What's wrong with eating more, trying to build/maintain muscle, and losing fat tissue?
It is possible with your recent history of 1500 calories, your body is going to be reasonably tolerant to an increase in calories, adjust metabolically, and your fat loss will resume. Within this environment, the body is getting its BASE necessities, but not getting (in the caloric sense) what it needs for activities (because you backed off a small margin from your approximated MT Line), and you should continue with your fat loss. You do not have to starve yourself to lose fat tissue.
Increase your calories above your base and need never go below it.
IMO, the Maintenance Line should be DIFFERENT (or a different multiplier used) for the days your activity level is LOWER.
Its just common sense, that a 1.55 multiplier (while a good approximate for a training day)--wouldn't be a good multiplier on (say) a Saturday where you have no school activity, no weight training, and no cardio being performed.
Activities are drastically reduced---and calorie requirements likewise follow suite.
If you were to use a 1.55 multiplier on days you do not weight train or do cardio (activity severely reduced), it is possible you could eat over MT, and not even know it. Have a slightly lower and reasonable multiplier for these type of activity days, IMO. I have done these sort of adjustments in my goal path, and it works.
This is my humble opinion. It doesn't have to get complicated, just set a different approximated MT Line on days you do not train (etc) and activities are lower as compared to when your activities are higher (weight training/cardio days). Watch, look, and listen to your body, and make adjustments according to its feedback.
Best wishes,
Chillen
Do you really eat this same meal EVERY day of the week? It seems to be boring and overloaded in protein. Like everyone here have posted, eat a more balance diet.
If you are trying to attack and lose weight, focus harder and spend more time doing cardio. Correct me if i am wrong here, but the body does not start into fat burning until roughly 15 minutes into a cardio routine. Maybe on your cardio days, try to go non-stop for 1 hour or more.
Also becareful about intaking too much carbs from liquid that you may not be aware of like Jamba Juice or a Frapaccino. On the note of caffeine, I do like to take a little bit of it prior to my cardio workout as it help with the fat loss process while working out and it gives me a little more energy.
Btw, I would avoid those weight loss supplement as they are highly caffienated.
If you are trying to attack and lose weight, focus harder and spend more time doing cardio. Correct me if i am wrong here, but the body does not start into fat burning until roughly 15 minutes into a cardio routine. Maybe on your cardio days, try to go non-stop for 1 hour or more.
Also becareful about intaking too much carbs from liquid that you may not be aware of like Jamba Juice or a Frapaccino. On the note of caffeine, I do like to take a little bit of it prior to my cardio workout as it help with the fat loss process while working out and it gives me a little more energy.
Btw, I would avoid those weight loss supplement as they are highly caffienated.