Ripping of another Nutritionist..

[groovy]

Um.... 4-5 handfuls of 20-odd nuts a time, especially if they're roasted, will really matter. And what are they, honestly - raw or roasted, almonds, peanuts or cashews ?

TBFB....1 handful almonds or cashews after each meal. As i have box of each at my desk and i pick wateva. Both of them are roasted.

So at the end of the day, i would have had 4-5 handful of almonds and or cashews in total. so total of 80 - 100 of almonds + cashews per day.

[agent86]

So at the end of the day, i would have had 4-5 handful of almonds and or cashews in total. so total of 80 - 100 of almonds + cashews per day.

WTF. Thats quite a few extra calories there. Nuts are high in good fats but they still have lots of calories.

[steak]

1 single almond=7 cals

1oz of cashews raw =157 cals (there is only a few more cals for roasted without salt)

[rose]

Mr Groovy, there's this thing, it's called a calorie deficit? You need to be in one to lose fat \:D/

A rough idea re nuts, 28g of almonds is approx 20-23 nuts. 28g of almonds is 160 calories. 4 x 160 = 640 calories...

[groovy]

Mr Groovy, there's this thing, it's called a calorie deficit? You need to be in one to lose fat \:D/

A rough idea re nuts, 28g of almonds is approx 20-23 nuts. 28g of almonds is 160 calories. 4 x 160 = 640 calories...

Yes, Ms Rose. I am starting to the get idea here. Im eating wat too much.

:doh: :doh: :doh: :doh: :doh: :doh:

So for now i have calculated that my maintenance is about 2750. So i need a diet with about 2500 cals to loose weight. :think: :think:

Man i need to cut down on my food. umm....always kept thinking that i ate less.

[rose]

Some ideas... Ditch the nut nibbling, have one serve a day, not 4. Maybe look at reducing some of your steak meals to 100g, the 200g one at 8:30pm to 150g etc. And be honest, what veges are you having at night and how much? Be careful with your portions. May the force be with you man 8)

[groovy]

Some ideas... Ditch the nut nibbling, have one serve a day, not 4. Maybe look at reducing some of your steak meals to 100g, the 200g one at 8:30pm to 150g etc. And be honest, what veges are you having at night and how much? Be careful with your portions. May the force be with you man 8)

Well not much veges i think in total. For example, i cook in bulk like 2kgs of steak stir at once and prob put 0.5kg of frozen stir fry veges in the whole thing. So i guess thats more carbs i forgot to add.

And cant believe u just said that...eat less steak. :disgusted: :disgusted:

just kidding....

Thanks for the ideas and will modify from tomm. Hope it makes some difference. :pray: :pray: :pray:

[agent86]

Rose said:

Some ideas... Ditch the nut nibbling, have one serve a day, not 4. Maybe look at reducing some of your steak meals to 100g, the 200g one at 8:30pm to 150g etc. And be honest, what veges are you having at night and how much? Be careful with your portions. May the force be with you man 8)

Good idea. Steak has got more fat than chicken and together with all those nuts the calories add up. Cutting back to 100 grams or even replacing a few of the steak meals with chicken or Tuna would be an idea.

It's all about eating below maintenance calories so if you want to eat more fat calories then carbs would need to decrease.

[trainharder]

Mr Groovy, there's this thing, it's called a calorie deficit? You need to be in one to lose fat \:D/

A rough idea re nuts, 28g of almonds is approx 20-23 nuts. 28g of almonds is 160 calories. 4 x 160 = 640 calories...

Yes, Ms Rose. I am starting to the get idea here. Im eating wat too much.

:doh: :doh: :doh: :doh: :doh: :doh:

So for now i have calculated that my maintenance is about 2750. So i need a diet with about 2500 cals to loose weight. :think: :think:

Man i need to cut down on my food. umm....always kept thinking that i ate less.

where did you get your maintenance calories from?

seems pretty high.and your just a little fella.i go down to 1600 to 2000 calories a day when dieting and im starting at 110kgs.

sounds like you dont like the idea of actually feeling hungry and waiting for your next meal 2 to 3 hours later.

you dont need snacks between what i find works is maybe a handfull of marsmallows later in the day if im feeling light headed or maybe a few extra rice wafers the plain ones with vegemite.

try cutting back for 2 or 3 days at lower calories say 1600 then every 4th day have a normal maintenance day so up the calories.throw in a few extra treats.

theres many good articles on this type of dieting as staying calorie deficient for more than 2 or 3 days can burn extra muscle.

[groovy]

where did you get your maintenance calories from?

seems pretty high.and your just a little fella.i go down to 1600 to 2000 calories a day when dieting and im starting at 110kgs.

sounds like you dont like the idea of actually feeling hungry and waiting for your next meal 2 to 3 hours later.

you dont need snacks between what i find works is maybe a handfull of marsmallows later in the day if im feeling light headed or maybe a few extra rice wafers the plain ones with vegemite.

try cutting back for 2 or 3 days at lower calories say 1600 then every 4th day have a normal maintenance day so up the calories.throw in a few extra treats.

theres many good articles on this type of dieting as staying calorie deficient for more than 2 or 3 days can burn extra muscle.

Hi Trainharder. Here's one of my post of how i calculated my daily maintenance.

I have used the link below to measure my daily maintenance calories from Method 3 and method 4.

Method 3 = 2732

Method 4 = 2749

http://www.isoftwarereviews.com/how-many-calories-should-i-eat-to-lose-weight/

weight 75 kg, height 173 cm, 29 years old, and moderate active (or 1.55).

= 1762 x 1.55 = 2732 approx.

Hope thats at least close enough. Now i have to calculate how much im eating...umm..

I got it off that website and those were my stats. Well approx thats wat i got from my calculations. Maybe i completely stuffed it up.

[trainharder]

just seemed a little high thats all

one way to determine how many calories you need is regular bodyfat tests and also reducing calories over a few weeks and monitor your weight loss and body fat loss.

if your not loosing you need to adjust calories down

try keeping protien at 40 grams per meal and have carbs as you need them at breakfast(oats) mid afternoon for your workout and after workout but have that one as a fast acting carb.simple sugars like carbo cola.

every ones bodys are different and i find this gets me lean.

but i also have carbs every 3 or 4 days like rice or potatoes bread etc for afew meals.

gives you something to look foward to.

throw some flax seed oil in with your shakes twice a day

and those cashews are good and tasty but once a day have a handful.

late afternoon if you can make it that far.

[Johnboy007]

I think the food and the volume is ok (high side if anything), probably just need to shuffle it around a little to do things smarter. When are you doing your cardio and weights?

I have been through this a few times and I find that if I resort to fatburners and cardio then it has to be first thing in the morning for me to be effective, over the last 4 weeks I have been doing 40 minutes cardio each morning on an empty tank and even without a strictly clean diet and high intensity I can expect a kilo a week reduction and off season I maintain reasonable shape.

This is how I would do it based on your diet, assuming training times as well.

7.30: Cardio

8.30: 1 Cup Oats + 2 Scoops Whey

11.00: 160g of Chop chop/Tuna/Salmon

1.00: 150g steak/chicken + 1/2 cup rice

3.00: 160g of Chop chop/Tuna/Salmon

5.30: 150g steak/chicken + 1/2 cup rice

6.30: Train

7.30: 150g steak/chicken/fish + veges

10.30: 2 Scoops Whey

I don't know anything about Cytolean but I would take a fat burner serve at 7am and 12.30pm, based on something like Lipo6 or Hydroxy Cut directions.

Not sure how your training is structured but if you can split cardio and weights into seperate sessions then do cardio mon/tue/thur/fri, I find 40 minutes is about right for me. Monitor the weight loss in conjunction with the mirror and fat percentage and if you need to reduce calories more do it gradually, perhaps start by replacing rice with veges on another meal and swap steak for chicken where possible. With all the natural protein in your diet you could reduce the powder to a single scoop per serve as each one is usually 120 calories a scoop for the better brands, and forget about the extra eggs and almonds as you have essential fats if you swap a mealto canned fish.

That is my 2 cents, I am certainly no nutritionist so take it with a grain of salt and best of luck with the progress.

[groovy]

Finally got my lazy ass and sort of figured out the calories and here my daily plan so far.

8.30: 1/2 Oats in water + 2 Scoops WPI in water= 345 Cals

10.30: 100g steak = 166 Cals

11:30: 1/4cup milk in Coffee + 1 sugar, CYTOLEAN 2 (3 caps) = 150 Cals

1.00: 100g steak = 166 Cals

3.30: 100g steak = 166 Cals

5.30: 100g steak = 166 Cals

8.30: 150g steak = 250 Cals

10.30: 1 scoop WPI in water. = 100 Cals

During Day: 8 caps of fish oil in total = 80 Cals

20 almonds or cashews = 170 cals

Total Cals per day = 1759

Is that too much though? Little more than what Trainharder mentioned.

Hopefully those numbers are correct cals of the food above. Im going to try and maintain that few 2-3 days. Even though im already little hungry, becos i got used to eating like a pig.

Also below is the picture of my 100g steak + little veges.

What do you think?

[rose]

I don't believe there are any real benefits of a calorie deficit greater than 300 calories below your maintenance level. I feel it's just unnecessary hunger and misery. Sure, if your deficit isn't working, tweak to find the level at which it does work, but training with intensity (living!) on 1000 calories less than maintenance? :snooty:

I do agree that eating at maintenance every few days (or even slightly above maintenance) is a great strategy for fat loss. I believe it helps stop you falling off the wagon (i.e. cheating), and prevents your sneaky brain telling your body it's being starved.

[groovy]

I don't believe there are any real benefits of a calorie deficit greater than 300 calories below your maintenance level. I feel it's just unnecessary hunger and misery. Sure, if your deficit isn't working, tweak to find the level at which it does work, but training with intensity (living!) on 1000 calories less than maintenance? :snooty:

I do agree that eating at maintenance every few days (or even slightly above maintenance) is a great strategy for fat loss. I believe it helps stop you falling off the wagon (i.e. cheating), and prevents your sneaky brain telling your body it's being starved.

I am sure your correct Rose from your research and experience. But does 2750 cals for 75Kg male, sound right?

According to what you posted from Pman post....

Maintenance at 33 cals/lb on reasonably active person. 2 cals/lb, or 26 cals/kg, is the high-end starting point for dieting, again for a reasonably active person.

I have calculated my maintenance at 75*33=2475. High end point of Dieting comes to approx 1950 cals. My above diet comes to 1750 if I have calculated correctly.

So you think i should be at 1950 for 2-3 days and see what happens? I guess its all trail and error right..and everybody's different.

[agent86]

The way to find your maintenance calories is keep an eye on your weight over a long period usually 2-4 weeks. If you stay the same then you can usually say that is your maintenance calories.

I haven't put on any weight or fat for a month now so I am probably at maintenance. It's time I added some calories as I want to put on some muscle and a little fat.

When dieting I monitor ny weight and fat skinfolds weekly to see if I am headed in the right direction of fat loss. If I am not losing fat then I will modify my diet or do more cardio. If I lose too much weight and strength I will add calories.

Each person is different in their calorific needs so you need to monitor weight and skinfolds weekly to see what is happening. 2 days is probably too short a time to see a trend.

If your weight has been constant on the diet you have been following then try dropping 300-500 calories a day.

I presume you are trying to lose fat otherwise if you want to bulk then add 300 calories a day.

[rose]

Yeah maintenance calories are individual, you have to find yours, no one can tell you what yours are. Others can offer advice, suggest formulas to use to calculate an amount etc, but you'll still have to experiment to find the level at which you personally lose fat.

I personally prefer to use the Katch-McArdle Formula. It's claimed to be one of the most accurate as it takes lean body mass into account:

BMR = 370 + (21.6 x LBM in kg)

BMR is base metabolic rate, i.e. the amount of calories you need just to exist, e.g. lying in bed all day doing nothing.

75kg @ 15% BF = 63.75kg LBM, therefore:

370 + (21.6 x 63.75) = 1747 BMR

1747 x activity level of 1.55 = 2707.85 maintenance calories

The flaw in this calculation is that it relies on your body fat estimate of 15% being accurate. In saying that, even scales and caliper measures are going to be inaccurate, but it's a figure to work with.

I've found that huge reductions in calories (i.e. greater than 300 calories) are no more effective than moderate reductions, and can often be counter to the desired result.

Steady and consistent wins the race. If you make huge changes, it's very hard to pinpoint anything, you're always guessing. I'd prefer to make a sustainable change and tweak where required, than make myself miserable for no real additional gain.

From what I gather, this is the first time you're calculating calories. Others may have more experience working with theirs. Get to grips with it first and get a feel for what works for you?

Freaking your body out won't necessarily get you closer to your goal quicker. Even if it appears to get you an immediate result, is it sustainable or is it a case of fast loss = fast gain?

[groovy]

Thanks All, Rose and Agent86.

Its the first time ever im calculating my cals. I measured my weight as usual at the gym today and it was 74.3kgs from 75.3kgs after yesterdays diet. It could just be the water or something. 1kg is too much for 1 day it think.

But i think i sort of understand. Too fast weight loss/gain is not good. So ill be increasing my cals and keep adjusting until i loose approx like 2kgs max a week and see how it goes.

I should have done this before i started my cycle on Cytolean. Waste of those pills now. Oh well atleast i learnt something now.