diet help... Badly needed..lol

[mrgeeky]

My diet consits of about 6 small meals aday.. Give or take..

Every meal has some protein thrown in..

Often I miss meals and just have protein shakes..

Thats about it..

Thought stuff all this counting calories and crap..

Well now Im paying for it. Losing weight but am getting bad gout from too mucch protien in my diet..

Im on a low dose of medication for gout. I find I get a really sore foot and arm joints constantly.. I stopped protein for the day and my pain / gout etc went away.. I had my 6ish small meals which all included protein today and the friggen gouts back..

So I can no longer ignore my diet.. I need to learn how to count calories, how much protien I really should be taking etc etc..

Well I guess Im in the best place to learn..

Anyone want to steer this ignorant fool in the right direction pretty please? :-)

[FellowshipOfTheRon]

sore joints? for sure i'd start with introducing a good portion of fats into your diet !

about calculating your requires and such, josef rakich has made a fairly simple to understand & informative post about it on his topic : viewtopic.php?f=11&t=15241

to quote him ;

STEP 1

Work out your maitenance calorie level.

http://www.freedieting.com/tools/calorie_calculator.htm

STEP 2

If your bulking +500 calories onto your maitenance calorie level

If your cutting -500 calories onto your maitenance calorie level

This is the amount of calories you need per day for your goals.

The 500 surplus or 500 deficit is just a recomendation, its not a rule. You can have a bigger surplus or a greater deficit if you wish.

STEP 3

Work out a good macronutrient split of protein, carbohydrates and fats.

NEVER go by percentages.

Here is some good 'recomendations' to follow.

- Your bodyweight in pounds x 1.2-1.5 = Protein per day

- Your bodyweight in pounds x 0.45+ = Fat per day

(your bodyweight in kgs x 2.2 = how much you weigh in pounds)

- Fill the remaining calories up with carbs.

There is 4 calories per gram of protein and 9 calories per gram of fat, work out how much calories in total your protein and fat intake equals to.

Once you have this number you then subtract that number from the total amount of calories you need per day (depending on your goals)

The number of calories left is how much calories from carbs you should have in your diet per day. Divide that number by 4 as there is 4 calories per 1g of carbohydrate. This will equal to the amount of carbs to consume per day.

You now have a good macros split to follow, you can meet these requirements from any foods you wish.. Chicken, tuna, steak, oats, bananas, rice, almonds, peanuts, donuts, ice cream, lollies, cake.. Whatever, as long as it fits your daily macros and calorie requirements.

IF ANYONE NEEDS ANY FURTHER HELP OR HAS ANY QUESTIONS REGARDING TRAINING, NUTRITION OR SUPPLEMENTATION JUST VISIT MY FACEBOOK FITNESS PAGE AND ASK AWAY

http://www.facebook.com/pages/Josef-Rakich-Fitness/118339324905728

To count the calories, use MyFitnessPal (it's free ; http://www.myfitnesspal.com/ ) - you can log from a smart phone or just whenever you're near a PC. It can get crazy which I guess is why you avoided it at the start, the best advice I can give is use it for around a month to really get yourself into the habit of knowing what you eat. After that you can relax with the logging, by then you should know what you need to eat to meet your diet requirements, your brain will do most of the logging quite easily by then.. just revisit each time you have significant body changes eg. you bulked up 5kg and you wanna keep bulking steadily or you gained but you actually wanna cut down some fat now. whatever the change, recalculate diet to match your results vs goals

[mrgeeky]

cheers mate.. wicked post..

will use your post as a guide.. thanks for that..

and your right, yep avoided it all as it was just too hard.. lol

Time to start getting serious I guess..

[mrgeeky]

sore joints? for sure i'd start with introducing a good portion of fats into your diet !

about calculating your requires and such, josef rakich has made a fairly simple to understand & informative post about it on his topic : viewtopic.php?f=11&t=15241

to quote him ;

STEP 1

Work out your maitenance calorie level.

http://www.freedieting.com/tools/calorie_calculator.htm

STEP 2

If your bulking +500 calories onto your maitenance calorie level

If your cutting -500 calories onto your maitenance calorie level

This is the amount of calories you need per day for your goals.

The 500 surplus or 500 deficit is just a recomendation, its not a rule. You can have a bigger surplus or a greater deficit if you wish.

STEP 3

Work out a good macronutrient split of protein, carbohydrates and fats.

NEVER go by percentages.

Here is some good 'recomendations' to follow.

- Your bodyweight in pounds x 1.2-1.5 = Protein per day

- Your bodyweight in pounds x 0.45+ = Fat per day

(your bodyweight in kgs x 2.2 = how much you weigh in pounds)

- Fill the remaining calories up with carbs.

There is 4 calories per gram of protein and 9 calories per gram of fat, work out how much calories in total your protein and fat intake equals to.

Once you have this number you then subtract that number from the total amount of calories you need per day (depending on your goals)

The number of calories left is how much calories from carbs you should have in your diet per day. Divide that number by 4 as there is 4 calories per 1g of carbohydrate. This will equal to the amount of carbs to consume per day.

You now have a good macros split to follow, you can meet these requirements from any foods you wish.. Chicken, tuna, steak, oats, bananas, rice, almonds, peanuts, donuts, ice cream, lollies, cake.. Whatever, as long as it fits your daily macros and calorie requirements.

IF ANYONE NEEDS ANY FURTHER HELP OR HAS ANY QUESTIONS REGARDING TRAINING, NUTRITION OR SUPPLEMENTATION JUST VISIT MY FACEBOOK FITNESS PAGE AND ASK AWAY

http://www.facebook.com/pages/Josef-Rakich-Fitness/118339324905728

To count the calories, use MyFitnessPal (it's free ; http://www.myfitnesspal.com/ ) - you can log from a smart phone or just whenever you're near a PC. It can get crazy which I guess is why you avoided it at the start, the best advice I can give is use it for around a month to really get yourself into the habit of knowing what you eat. After that you can relax with the logging, by then you should know what you need to eat to meet your diet requirements, your brain will do most of the logging quite easily by then.. just revisit each time you have significant body changes eg. you bulked up 5kg and you wanna keep bulking steadily or you gained but you actually wanna cut down some fat now. whatever the change, recalculate diet to match your results vs goals

when working out my maintainence level do I enter what my normal weight would be? Ie: with out fat? Im overweight.. I obviously dont want to maintain my fat weight? Does this make sense?

Edited to say: My current weight is 110kg..

If stripped of fat i would probably weigh around 90kg give or take..

Which weight do I enter?

[hhhh1]

think you enter your current weight. then you take off 500Cal from whatever the calculator reckons youre maintanence energy is.

obviosly you will have to re-calc as you lose weight and adjust your energy intake accordingly.

if i was you i would probably just work out maintanence for 90kg and try hit a daily average of that amount for a while then drop your energy intake if you arent losing fat fast enough for your liking

[mrgeeky]

thanks for that hhh1

[AgentOrange]

In terms of the Gout I've had gout from shell fish twice.... I've discovered a cure, which works.

teaspoon of baking soda at the first sign of pain then again just before you go to bed. It works to correct the PH levels in your blood and stop/reverses the crystals building up in your joints.

yes, I'm a wizard.

[mrgeeky]

In terms of the Gout I've had gout from shell fish twice.... I've discovered a cure, which works.

teaspoon of baking soda at the first sign of pain then again just before you go to bed. It works to correct the PH levels in your blood and stop/reverses the crystals building up in your joints.

yes, I'm a wizard.

cool, thanks for that.. I'll give it a shot..

I think I have sorted my gout through change of diet.

I stopped eating stuff that causes gout and have started eating dairy again which I had stopped eating before and started drinking much more water..

Problem seems to have subsided for now..

cheers for the info though, I'll definiltey give it a shot if I have another flare up.. thank you AgentOrange.

[AgentOrange]

I reckon you're ok on a high protein diet. There is a lot of mis information around about gout. (only old people get it, islanders get it etc etc).

I enjoy a high protein diet with occasional shellfish (high gout causing purines) without trouble. You're right I think a solid water intake is key to reducing flareups and when you do get them they are not that bad, and in my experience totally eradicated with the introduction of Baking Soda.

Imo water is key to keeping uric acid down. The last thing you want is Kidney stones which us gout suffers are susceptible to. I'd rather manage it naturally than with those drugs they want to prescribe.

Good luck.

[mrgeeky]

I reckon you're ok on a high protein diet. There is a lot of mis information around about gout. (only old people get it, islanders get it etc etc).

I enjoy a high protein diet with occasional shellfish (high gout causing purines) without trouble. You're right I think a solid water intake is key to reducing flareups and when you do get them they are not that bad, and in my experience totally eradicated with the introduction of Baking Soda.

Imo water is key to keeping uric acid down. The last thing you want is Kidney stones which us gout suffers are susceptible to. I'd rather manage it naturally than with those drugs they want to prescribe.

Good luck.

I was reading where research has shown that low fat dairy products can help against gout. I have started drinking milk again which Im also attrobuting to my gout settling down.. Baking soda is definitely one that I'll keep in mind too..

thanks again AgentOrange.

[Diab0lic]

How much water do you drink per day? Just water by itself

[mrgeeky]

How much water do you drink per day? Just water by its self

I used to drink stuff all.. Even now I often forget.. Have to give myself a slap up side the head as a reminder... Hmm, thanks for the reminder, might go have a big glass now.. It'll be my first today.. Been drinking coffee all day..

When we move in to our new house Im going to put a friggen water fountain in the hallway where I have to squeeze past it every time I want to go to the bathroom. Now that would work as a good reminder.. lol :pfft:

[Diab0lic]

How much water do you drink per day? Just water by its self

I used to drink stuff all.. Even now I often forget.. Have to give myself a slap up side the head as a reminder... Hmm, thanks for the reminder, might go have a big glass now.. It'll be my first today.. Been drinking coffee all day..

When we move in to our new house Im going to put a friggen water fountain in the hallway where I have to squeeze past it every time I want to go to the bathroom. Now that would work as a good reminder.. lol :pfft:

Coffee all day and no water by 4pm? Not great, and possibly a significant contributing factor to your ailments.

Get into the habit of carting a bottle around with you. Keep a few in the fridge at home and work. Take one to the gym, etc, etc. I lug a 1.5 everywhere I go and refill it 3 times every day. Don't try starting at that amount, start with one per day spread over the day and gradually increase it. Don't overdo it but you definitely need to up your intake

[mrgeeky]

How much water do you drink per day? Just water by its self

I used to drink stuff all.. Even now I often forget.. Have to give myself a slap up side the head as a reminder... Hmm, thanks for the reminder, might go have a big glass now.. It'll be my first today.. Been drinking coffee all day..

When we move in to our new house Im going to put a friggen water fountain in the hallway where I have to squeeze past it every time I want to go to the bathroom. Now that would work as a good reminder.. lol :pfft:

Coffee all day and no water by 4pm? Not great, and possibly a significant contributing factor to your ailments.

Get into the habit of carting a bottle around with you. Keep a few in the fridge at home and work. Take one to the gym, etc, etc. I lug a 1.5 everywhere I go and refill it 3 times every day. Don't try starting at that amount, start with one per day spread over the day and gradually increase it. Don't overdo it but you definitely need to up your intake

haha, your not telling me anything I dont know..

The problem is getting this thick bastard to implement it. I got me a bottle for water but I can never remember where I put it..

Im full of good intentions. Its just getting it to sink in..

Yep there's no helping some people lol..

Thanks for the prod mate. I'll try to be a little more on to it.. Drinking lots of water I think was also a major factor in helping my gout. I just got lazy and slipped back in to old habbits.. Maybe I need another good dose of gout as a wake up..

[operator]

Should be drinking a litre for every 20kgs that you weigh. Everyday.

[mrgeeky]

Should be drinking a litre for every 20kgs that you weigh. Everyday.

Jeeze at that amount you would hear my insides swishing around when i walked.. lol

[Diab0lic]

Should be drinking a litre for every 20kgs that you weigh. Everyday.

Jeeze at that amount you would hear my insides swishing around when i walked.. lol

Yeah but you probably wouldn't hear your joints grinding against uric acid crystals

Just build up the amount gradually

[deepmen15]

learn your body type... tweak around 40- 50 % carb , 30-40% protien, 20 % fat during bulk.... Focus on consuming slow digesting carb if your carb sensitive wholemeal bread, brown rice kumra etc... Avoid sugar!!!... Fats are good (specifically unsaturated ...avacado,almonds,olive oil)... Key is to fit your macros and hit the calories consistantly

Calculate you macros and cal intake .... buy a weigh machine (to weigh your food ) ... measure your food...plan it to fit your macro... takes 5 mins...using

http://www.myfitnesspal.com

Same goes when you cut... slowly cut calories and carbs as required ... increase fat , protien and FIBER :oops: ... Fit your macro...

Also bro... what fits XYZ or ZYZZ :pfft: may not apply for you ...trial and error ..take some pics and monitor your bf/ weight every 3 weeks... believe in your self

you ll be sorted!!! good luck...

[mrgeeky]

sore joints? for sure i'd start with introducing a good portion of fats into your diet !

about calculating your requires and such, josef rakich has made a fairly simple to understand & informative post about it on his topic : How to work out your MACROS and calorie requirements.

to quote him ;

JOSEF RAKICH wrote:

STEP 1

Work out your maitenance calorie level.

link

STEP 2

If your bulking +500 calories onto your maitenance calorie level

If your cutting -500 calories onto your maitenance calorie level

This is the amount of calories you need per day for your goals.

The 500 surplus or 500 deficit is just a recomendation, its not a rule. You can have a bigger surplus or a greater deficit if you wish.

STEP 3

Work out a good macronutrient split of protein, carbohydrates and fats.

NEVER go by percentages.

Here is some good 'recomendations' to follow.

- Your bodyweight in pounds x 1.2-1.5 = Protein per day

- Your bodyweight in pounds x 0.45+ = Fat per day

(your bodyweight in kgs x 2.2 = how much you weigh in pounds)

- Fill the remaining calories up with carbs.

There is 4 calories per gram of protein and 9 calories per gram of fat, work out how much calories in total your protein and fat intake equals to.

Once you have this number you then subtract that number from the total amount of calories you need per day (depending on your goals)

The number of calories left is how much calories from carbs you should have in your diet per day. Divide that number by 4 as there is 4 calories per 1g of carbohydrate. This will equal to the amount of carbs to consume per day.

You now have a good macros split to follow, you can meet these requirements from any foods you wish.. Chicken, tuna, steak, oats, bananas, rice, almonds, peanuts, donuts, ice cream, lollies, cake.. Whatever, as long as it fits your daily macros and calorie requirements.

IF ANYONE NEEDS ANY FURTHER HELP OR HAS ANY QUESTIONS REGARDING TRAINING, NUTRITION OR SUPPLEMENTATION JUST VISIT MY FACEBOOK FITNESS PAGE AND ASK AWAY

link

To count the calories, use MyFitnessPal (it's free ; http://www.myfitnesspal.com/ ) - you can log from a smart phone or just whenever you're near a PC. It can get crazy which I guess is why you avoided it at the start, the best advice I can give is use it for around a month to really get yourself into the habit of knowing what you eat. After that you can relax with the logging, by then you should know what you need to eat to meet your diet requirements, your brain will do most of the logging quite easily by then.. just revisit each time you have significant body changes eg. you bulked up 5kg and you wanna keep bulking steadily or you gained but you actually wanna cut down some fat now. whatever the change, recalculate diet to match your results vs goals

[mrgeeky]

hey guys, does this make sense...

Im 113kg.

I probably should be around 90kg Im guessing.

I got my diet worked out like this..

Diet aim, - to lose 1kg pw

Diet broken down

 

Net Calories consumed 1,910

Carbs 15% - 72g
Protein 45% -  215g
Fat 40% - 85g

 

I have based this on needs, not on percentages but some how I think I have this all very screwed up.  Does it look ok, or do I need to work on it.

 

[rapz]

looks insufficient in calories for  person as big as you.  protein is would suffice, with carbs being that low do you plan to refeed? be like running on fumes after a while.

 

[AZIDE]

cbf working it out but looks like not enough energy. ie you will lose >1kg/week if you stick to that which you probably wont

[Dinahlady]

Way more carbs? Should be more like 40, 30, 30? carbs - protein - fat + Vegetables (FREE) 

You need to learn how to eat properly before you try and cut calories to lose weight or it wont work. 

What have you been doing before now? Not eating enough?

Start where you are and work up to 2500+ cals at 40%C , 30%P, 30%F or something similar and NORMAL and do that consistenly for a couple of months before you attempt trying to lose weight or body fat by cutting down calories. 

See what happnes when you do that, most likely thing will be your body composision will change for the better on that anyway or at least be in a better position to manipulate your diet in whatever way you choose after a couple of months. 

 

 

 

[Dinahlady]

f*ck man you're posting your questions like ALLLLOVER the forum. 
Its hard to keep track of who you are and what your shit is about. 

So - you are on TRT, you dont think you have been eating enough?, but youve started using myfitnesspal now but want to know what goals to have on it. From your posts you have been asking questions on here for a long while and it doesn't seem like you feel like you are any the wiser, that or you are just very anxious/underconfident about it all and seem pretty confused about what you should do, most of the time. 

Firstly, from reading your other post in the thread about your TRT, you dont need to weigh your food, you can use cup or approximate measurements that are included on myfitnesspal - this is much less invasive of time and effort. Sometimes you can even find measurements like "4 medium potatoes" - that is close enough! 

eg make some rice. spoon out what you want on your plate with a measure "cup" scoop.... oh look today i had 2 cups of cooked rice with my dinner... nek minit put it in myfitnesspal - theres my numbers. 

If this is all an issue for you then wy use a calorie counter at all? why even bother having a good diet? if its not important dont do any of it. 

Formulas aren't you'r friend. Just look at your own evidence. You havent; been eating enough food. ERGO. eat some more food. You cant be bothered to make food so you skip meals and have protein shakes, therefore you need to work on your preparation skills so you become consistent. You dont have to measure everything, just increase your intake, carbs proteins fats, prepare food consistently, even quit protein shakes for a while so you cant skip meals. You are supplementing with testosterone, maybe your levels were low before but now they should be normal if not high end normal.  Therefore you need to EAT food. protein carbs and fats to fuel your bodies HEALTH. Do you know what testosterone does? It activates a transcription factor from your cells DNA to do many things. These things requires several steps which involve support from nutrition If you dont have adequate nutrition you arent going to get the benefits you want  from your therapy. 

I think you should speak to your doctor about going to see a hospital dietician who has expereince with gout and testosterone conditions. They will give you the guidelines about what is a sensible amount to be eating. It still may not be good or perfect for you but it will give you some sane boundaries and hopefully stop you being so confused or anxious about all the different information. 

If you want to get healthy, aren't getting help and guidance on this from a diet professional and you are having issues with hormones and your weight/fat you are going to need to put in some HARD YARDS to get where you want to go. You cant just post multiple questions waiting for someone to give you the easy out answer you are looking for. it takes some effort, either planning, correct research and some interest in preparing or monitoring what you are doing to stay healthy if you have already messed your shit up with bad choices. There is no magic formula, no magic numbers or diet, there are guidelines and your own effort to prepare and eat more food. 

[mrgeeky]

over reaction much dinahlady!

This thread i started ages ago, and never followed through with the advice.  Then I couldnt find it again, , or couldnt be assed looking for it, hence starting a new one..

I put a bit of thought in to it and rememebered there was some really good advice in here that i needed so made a point of finding it..  i think fellowshipoftheRons' advice is brilliant..

Im now making a point of implementing what he posted. I cant fathom why you would have a problem with this.. 

And why bring Hormons / TRT in to it.. I have that sorted its now no longer an issue. I have been to  doctors over my TRT.. who do you think put me on TRT in the first place? I have been to two different doctors who have both given me conflicting advice.. The advice I have sought in here has been quite valuable and had been a big help with this.. Its got to the point that I am very happy where I am at with  my TRT.. 

Saying that I have found it has a chemical in the orals that I dont like so have decided to switch to injectables.. No doubt I'll be back in here asking advice on this.. I hope you arent going to have a problem with that too??

Look  do understand you are just trying to be helpful. So I'll try to help you understand where Im coming from. Firstly I have never taken my diet seriously..

 

I keep talking about doing it but I just havent got around to following through with anything.. I have finally got to the point where I have decided Im going to actually do something. I always thought guesswork would be enough but the reliastion that it just isnt going to cut it has finally sunk in. That post the other day where you pointed me towards fitnesspal, I finally got off my ass and followed through with it and its like a light went on.. Its what I had been missing..

This is my 3rd day of using it and I think its brilliant and will work for me.. 

 

And Im happy with my food choices, I dont need anyones advice for that, its the counting calories that I had always had a problem with and was missing...

The only thing I need to sort now is percentage of fat, protein  and carbs and thats the only reason for bringing this post back up.  I was trying to work out TheFellowshipOfTheRons formula and realise that wasnt going to work for me. 

There is lots of advice in here not to go off percentages but due to lack of knowledge to do anything else, I have decided to just google percentage and have worked out something I think may work for me, using this site as a sort of guide added to that the knowledge of how my body works with various macronutrients..

http://www.bodybuilding.com/fun/ask-the-ripped-dude-magical-macronutrient-ratio-for-fat-loss.html

I'm happy to now experiment with my diet and see where it leads so no longer need advice.. That should make you happy lol 

There is a bit more to this than I have bothered to mention.. Probably should stop here but what the hell.. I think I put on weight far more easily than the average person. I have always been overweight and have never seen my abs in my life although i have come close to it once.

Im a fraction under 6ft and used to weigh nearly 140kg.. So I have done well to get down well under that and stay under that, bouncing around the 110 to 115kg mark ever since.

Theres' been other issues that have got in the road of being able to diet properly due to years of lack of sleep for various reasons..  Then there's been the testosterone issues.. .  Not that Im complaining! Im finally confident that im on the right track.. 

Im that confident that I am going to post some before and after photos soon.. 

Added just for the hell of it - My current calorie intake thats needed according to fitnesspal of 1910 calories might not sound like a lot to some but trust me, its a shit load for me and in the last 3 days I havent hit that number once. 

Its bizzare, Im over weight but I just cant eat like body builders do.. How the hell you guys eat so much even though your keep it clean is beyond me..

 

And just a quick example, 4 hard boiled eggs,  2 tomatos and some steamed kumara was lunch today.  Another meal was raw broccolie and 200gs of grilled salmon is the type of food I have been eating.  I been eating like this all day and Im stuffed.. I got to 1800 calories today and Im done.. STuffed if Im going to force down anymore.. Now that might mean Im not getting my 231 grams of protein, so what, who cares.. My goal is not to become huge..  My goal is to lose fat and I do believe I can do this and add some muscle along the way, despite advice to the contrary.. If not no big deal.. Im not ever going to compete in bodybuilding..So yeah,  losing weight is my main goal.. Once thats sorted, I'll rethink my calorie intake and may start getting a bit more serious about adding a bit more muscle and perhaps even doing a small cycle, but not if it means I got to force feed myself.. Remember my goal is not to get as big as I can.. I'll be happy with losing my fat and adding a little more muscle..

 

Hope that clears that up for you.. :-)