pepperhead
New member
I plan to make my own personal diet.I'm 220lbs goal is 190-200lbs.6'2" 23yr.I exercise 3-4 times a week,light-moderate.Mostly cardio.
I think the bmi calculator is bs.It said I should be 180.I would be a weak toothpick at that weight.I found this:
• Fat and protein efficient (74% of population): This metabolism can more efficiently utilize fats and proteins than carbohydrates
This type of metabolism consists of 50% protein,25% fat and 25% carbohydrates.
• Carbohydrate efficient (23% of population): This group easily digests and stores carbohydrates
This type of metabolism consists of 68% carbohydrates, 20% proteins and 12% fats.
• Dual (3% of population): This type has the special ability to utilize all three nutrients
This type of metabolism consists of 33% of each carbohydrate, protein and fat.
Dr. Goglia tested The Doctors blood for cholesterol levels to determine their metabolism types.
If your doctor has taken your lipid profile within the last year,you can use those values.
To determine your metabolic type using blood work, refer to the instructions and table below:
Dual-Efficient Carbohydrate-Efficient Fat- and Protein Efficient
HDL Above 45 HDL Below 45 HDL Above 55
LDL Below 115 LDL Above 140 LDL Below 110
TC Less than, equal to, or greater than 200-----------------------------------------
RATIO Below 3.5 RATIO Above 3.5 RATIO Below 3.5
TRIGL Below 120 TRIGL Below 100 TRIGL Above 120
Even though total cholesterol (TC) is listed in a standard lipid profile, it plays no role in determining metabolic type.
Therefore, I have simply listed it as "less than, equal to, or greater than 200" in the chart above. Use the following steps to interpret this chart:
Step 1"Go to Column 1, Dual-Efficient Metabolism:If your numbers fall within three out of four of these categories"HDL, LDL,ratio and triglycerides"
then you have the dual-efficient metabolism.If not,move on to Step 2.
Step 2"Go to Column 2, Carbohydrate-Efficient Metabolism:If your numbers fall within any three of these four categories"HDL, LDL,ratio and triglycerides"
then you are carbohydrate-efficient.If not,move on to Step 3.
Step 3"Go to Column 3, Fat- and Protein-Efficient Metabolism:If your numbers fall within any three of these four categories"HDL, LDL,ratio and triglycerides"
then you are fat- and protein-efficient.If not,move on to Step 4.
Step 4"(if you cannot determine your metabolic type):Some people will find that the values of their lipid profile do not fit within the ranges of steps 1-3.
The reason for this might be a genetic predisposition, such as a family health history with unusually high lipid values, an illness such as cardiovascular disease
or type 2 diabetes,or a type of medication currently being used.
If this is the case,simply follow the dual-efficient metabolism food program,which will help you reestablish greater nutritional equilibrium.
At the end of four weeks,retest your lipid profile and reassess yourself.If your values still fall outside of the range of steps 1-3,continue following the food program
for the dual-efficient metabolism.
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I believe I fit in the carb efficient metabolism.68% carbs,20% protein,12% fats.I will get majority of my carbs from rice & fruits,protein fish-chicken & greek yogurt,fats-fish,EVOO,& peanut butter.
My main problem is portioning,calorie consumption calculation,& calorie burning calculation.I read to lose fat you have to burn off more calories then you consume.Which makes sense.
I have no idea what rate my body burns calories per hour with normal activity.Also don't know what I burn from exercises & how many calories are used during the "repair process".
Also the cals from fat etc. is confusing me.I guess all to say for now.
Hope to hear back from you all
I think the bmi calculator is bs.It said I should be 180.I would be a weak toothpick at that weight.I found this:
• Fat and protein efficient (74% of population): This metabolism can more efficiently utilize fats and proteins than carbohydrates
This type of metabolism consists of 50% protein,25% fat and 25% carbohydrates.
• Carbohydrate efficient (23% of population): This group easily digests and stores carbohydrates
This type of metabolism consists of 68% carbohydrates, 20% proteins and 12% fats.
• Dual (3% of population): This type has the special ability to utilize all three nutrients
This type of metabolism consists of 33% of each carbohydrate, protein and fat.
Dr. Goglia tested The Doctors blood for cholesterol levels to determine their metabolism types.
If your doctor has taken your lipid profile within the last year,you can use those values.
To determine your metabolic type using blood work, refer to the instructions and table below:
Dual-Efficient Carbohydrate-Efficient Fat- and Protein Efficient
HDL Above 45 HDL Below 45 HDL Above 55
LDL Below 115 LDL Above 140 LDL Below 110
TC Less than, equal to, or greater than 200-----------------------------------------
RATIO Below 3.5 RATIO Above 3.5 RATIO Below 3.5
TRIGL Below 120 TRIGL Below 100 TRIGL Above 120
Even though total cholesterol (TC) is listed in a standard lipid profile, it plays no role in determining metabolic type.
Therefore, I have simply listed it as "less than, equal to, or greater than 200" in the chart above. Use the following steps to interpret this chart:
Step 1"Go to Column 1, Dual-Efficient Metabolism:If your numbers fall within three out of four of these categories"HDL, LDL,ratio and triglycerides"
then you have the dual-efficient metabolism.If not,move on to Step 2.
Step 2"Go to Column 2, Carbohydrate-Efficient Metabolism:If your numbers fall within any three of these four categories"HDL, LDL,ratio and triglycerides"
then you are carbohydrate-efficient.If not,move on to Step 3.
Step 3"Go to Column 3, Fat- and Protein-Efficient Metabolism:If your numbers fall within any three of these four categories"HDL, LDL,ratio and triglycerides"
then you are fat- and protein-efficient.If not,move on to Step 4.
Step 4"(if you cannot determine your metabolic type):Some people will find that the values of their lipid profile do not fit within the ranges of steps 1-3.
The reason for this might be a genetic predisposition, such as a family health history with unusually high lipid values, an illness such as cardiovascular disease
or type 2 diabetes,or a type of medication currently being used.
If this is the case,simply follow the dual-efficient metabolism food program,which will help you reestablish greater nutritional equilibrium.
At the end of four weeks,retest your lipid profile and reassess yourself.If your values still fall outside of the range of steps 1-3,continue following the food program
for the dual-efficient metabolism.
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
I believe I fit in the carb efficient metabolism.68% carbs,20% protein,12% fats.I will get majority of my carbs from rice & fruits,protein fish-chicken & greek yogurt,fats-fish,EVOO,& peanut butter.
My main problem is portioning,calorie consumption calculation,& calorie burning calculation.I read to lose fat you have to burn off more calories then you consume.Which makes sense.
I have no idea what rate my body burns calories per hour with normal activity.Also don't know what I burn from exercises & how many calories are used during the "repair process".
Also the cals from fat etc. is confusing me.I guess all to say for now.
Hope to hear back from you all
