NEW YEARS RESOLUTION WEIGHT LOSS THREAD 2012

[CFD]

Originally Posted by RubyCamaro

Okay guys Here is my intake from today from your site. Is this enough detail for ya?
1788 calories remaining
891 Calories consumed
679 calories burned

Daily Intake Totals
Cals
891
Fat
27 g
Cholesterol
360 mg
Sodium
385 mg
Carbs
43 g
Fiber
2 g
Protein
66 g
Sugars
19 g
Your Recommended Daily Allowance based on a 2,000 calorie diet scaled to your calorie goal. Set Custom Nutrient Goals
Your Customized Nutrient Goals Revert to Recommended Daily Allowance
2000
65g
300mg
2400mg
300g
25g
50g

Percent of your Recommended Daily Allowance based on a 2,000 calorie diet scaled to your calorie goal
45%
42%
120%
16%
14%
8%
132%

Now it's becoming complicated LOL.

Going by the numbers posted here your diet is WAY OUT OF WHACK. As well as that, the three most important things that I would need to know in order to help is What DID YOU EAT ,HOW MUCH OF IT and WHEN, that is simple and the deatails that are needed.

[RubyCamaro]

I tried to copy & paste that from the site but it was garbled when I pasted it. Let me see what I can do.

breakfast - My shake+ 2 scoops soy protien powder, 1/2 a banana, 3 frozen strawberries, 1/2 C oatmeal (changed that today to 1/4 C), 1tsp flax seed, 1/4 c powdered milk, & coffee

Snack - 1/3 c applesauce

Lunch - the chicken/vegies recipe posted here

snack - 1 boiled egg + 8 Pecan Nut thins nut & rice crackers (65 cal)

Supper - Laura's lean beef hamburger patty (no added fat 160 cal) & whole kernel (corn frozen 110 cal)

snack - Colby-jack cheese 1 slice & 8 pecan nut thins (as above)

That is it.

[CFD]

Originally Posted by RubyCamaro

I tried to copy & paste that from the site but it was garbled when I pasted it. Let me see what I can do.

breakfast - My shake+ 2 scoops soy protien powder, 1/2 a banana, 3 frozen strawberries, 1/2 C oatmeal (changed that today to 1/4 C), 1tsp flax seed, 1/4 c powdered milk, & coffee

Snack - 1/3 c applesauce

Lunch - the chicken/vegies recipe posted here

snack - 1 boiled egg + 8 Pecan Nut thins nut & rice crackers (65 cal)

Supper - Laura's lean beef hamburger patty (no added fat 160 cal) & whole kernel (corn frozen 110 cal)

snack - Colby-jack cheese 1 slice & 8 pecan nut thins (as above)

That is it.

It's not that it's garbled. I understand what it is saying. From what I see your calorie intake is much to low yet your fat intake and sugar intake is very high. Some of the foods you have listed say no fat added, that is not the same as no fat. If you take a stick of butter and add no additional fat it is still fat. Labels are misleading, you must read the ingredient list.

I am not familiar with pecan nut thins but if you post the ingredient list I will tear it to shreds as I have a feeling this is one of the culprits as well.

[kalimus]

Originally Posted by RubyCamaro

Okay guys Here is my intake from today from your site. Is this enough detail for ya?

I think it's great that your sodium levels are so low. Keep in mind that as you exercise, having sodium in your diet is a good thing though. It helps your body hold on to some water that your muscles will need. I think 2000mg/day is maximum recommended. You don't NEED to raise it to that, but don't be afraid to add a little salt if you like

Your protein definitely needs to come up. More chicken, turkey, egg whites, fish (tuna, salmon, halibut). If your sugar stays where it is, that's not really too bad. You'll want to bump your carbs up a little too (unless you ARE attempting Keto?)

You might want to consider swapping corn for a different veggie. Something green would be best.

Also, your last snack (the cheese and nuts) is going to be, I assume, mostly fat. I would consider a snack that is high in protein and low in everything else. Beef jerky is a good one if you like it

On the plus side, starting to track it is a good step in the right direction. This won't just happen right away. When I first started dieting, it took me months of really understanding what I was doing. And even now that I know, it usually takes me a couple of weeks to iron out my diet to where I like it. Just be patient, and we'll help

[CFD]

Originally Posted by kalimus

I think it's great that your sodium levels are so low. Keep in mind that as you exercise, having sodium in your diet is a good thing though. It helps your body hold on to some water that your muscles will need. I think 2000mg/day is maximum recommended. You don't NEED to raise it to that, but don't be afraid to add a little salt if you like

Your protein definitely needs to come up. More chicken, turkey, egg whites, fish (tuna, salmon, halibut). If your sugar stays where it is, that's not really too bad. You'll want to bump your carbs up a little too (unless you ARE attempting Keto?)

You might want to consider swapping corn for a different veggie. Something green would be best.

Also, your last snack (the cheese and nuts) is going to be, I assume, mostly fat. I would consider a snack that is high in protein and low in everything else. Beef jerky is a good one if you like it

On the plus side, starting to track it is a good step in the right direction. This won't just happen right away. When I first started dieting, it took me months of really understanding what I was doing. And even now that I know, it usually takes me a couple of weeks to iron out my diet to where I like it. Just be patient, and we'll help

I may be reading it wrong but looking at the total grams of macro's is'nt crazy bad by themselves BUT this is with only consuming a little over 800 cals, in fact she should be eating around 1500 or so so if you double the macro's it looks much different to me.

[kalimus]

If you double the ratios, the calories are 1358 Calories

Pro Carb Fat
528 344 486

39%/25%/36%

My personal preference for that would be

50%/30%/20%

679/407/271

170g/101g/30g

This is what I try to stick by for my cutting diet, and works best for me. And of course, adjusting for whatever target calories I want.

Ruby, if you want to figure this out yourself. Protein and Crabs are 4 calories/gram and Fats are 9 calories/gram. Then it's simple math If you want to shoot for 1500/day (which is probably what you should look at), you take your 1500 and split up the ratio like I had. Then once you have the calories ratios, you split that into grams for each macro nutrient, and then plan your diet to that.

[CFD]

Originally Posted by kalimus

If you double the ratios, the calories are 1358 Calories

Pro Carb Fat
528 344 486

39%/25%/36%

My personal preference for that would be

50%/30%/20%

679/407/271

170g/101g/30g

This is what I try to stick by for my cutting diet, and works best for me. And of course, adjusting for whatever target calories I want.

Ruby, if you want to figure this out yourself. Protein and Crabs are 4 calories/gram and Fats are 9 calories/gram. Then it's simple math If you want to shoot for 1500/day (which is probably what you should look at), you take your 1500 and split up the ratio like I had. Then once you have the calories ratios, you split that into grams for each macro nutrient, and then plan your diet to that.

Post 1759 shows the math, the thing is you have to do it BEFORE you eat it, LOL.

[bossbunny]

Lots of good info in here today!

Made my own granola bars last night, win.

[RubyCamaro]

Not going to enter my data tonight. I have it, just too busy. Work to do tonight. Hubby cooked a healthy supper & it was good, just not sure how to plug it into the formula. I measured my portions. .........still. I will try to enter todays data tomorrow. Thanks guys!

[kalimus]

Well, I upped my carbs on two days this week. Both times with 1/4 cup oats, 1/2 cup of wheat pasta, 1 slice of whole grain bread, and 4 ounces of sweet potato. I went from only losing .2 pounds the previous week to just over a pound this week. Hooray for re-feeding/carb cycling! 176.6

[CFD]

Originally Posted by kalimus

Well, I upped my carbs on two days this week. Both times with 1/4 cup oats, 1/2 cup of wheat pasta, 1 slice of whole grain bread, and 4 ounces of sweet potato. I went from only losing .2 pounds the previous week to just over a pound this week. Hooray for re-feeding/carb cycling! 176.6

Good to see you break a plateau, sometimes it can be a sticking point.

I often find that when fat loss and or training plateau eating extra cals and taking a week off from training works wonders especially when you start training again but I try not to do both at the same time.

[RubyCamaro]

So just how many calories burned DO you get for washing & cleaner waxing your car from 9:00 until 5:00 with only a 30 min break??????????? IDK but I lost 2 lbs doing it! Just sayin'.

[kalimus]

Originally Posted by RubyCamaro

So just how many calories burned DO you get for washing & cleanre waxing your car from 9:00 until 5:00 with only a 30 min break??????????? IDK but I lost 2 lbs doing it! Just sayin'.

http://www.nutristrategy.com/caloriesburnedwork.htm

not 100% accurate... but it will give you a good idea

[RubyCamaro]

I found this. It would allow me to have both soy & whey (best of both worlds?) So let's hear your critique.