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Questions, Problems, SupportDiscussion started by fitmacdaddy |
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Have a question about weight loss or exercise? Need a friendly voice to listen to you? Here's the place to post it!
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ProteinDid anyone else change their protein quota on Daily Burn? I noticed on the first day that I ate nowhere near the recommended minimum intake of protein of 90g, and I went way over in the carbohydrate section (I think they gave me a maximum of 181g but I ate 260g). But I have learnt from various other sources, e.g., http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Protein that the recommended protein intake for an adult is about 0.0075 times your body weight for a woman, or 0.0084 times your body weight for a man. (Actually I remembered it as 1/1000th but it turned out when I looked it up that it was even less.) For me that'd be about 44g. So I've changed my quota on Daily Burn to 40-65g. Only problem is now I don't really know what to change my carbohydrate and fat quotas to. I guess it doesn't matter in the end so long as my calorie count's right, but I'm interested in learning what other people are doing.
Posted by TigerBear on Jan. 23, 2010 at 07:48PM |
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erratumI think I missed a zero after the decimal point. For clarity, what I meant was 0.75g/kg and 0.84g/kg. Posted by TigerBear on Jan. 23, 2010 at 07:49PM |
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re proteinHere's how I figured out how to set up my intakes. I want 40% carbs, 30% fat, and 30% protein. I multiplied .4X1900 to get my calories of carbs for the day. I multiplied .3X1900 to get my fat. I multiplied .3X1900 to get my protein. These numbers are in caloried, not grams though. 760 calories of carbs/4cal per gram= 190g of carbs per day ideally 570 calories of protein/4cal per gram=143 grams of protein per day ideally
570 grams of fat/9cal per gram=63 grams of fat per day ideally. Then I set the range fro each of these nutrients so that my ideal goal was right in the middle of the range. I think it works for me. What do you think?
Posted by fitmacdaddy on Jan. 24, 2010 at 07:21PM |
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ThanksThat's helpful. I think I will do a similar thing but aim for 15% protein, 25% fat and 60% carbohydrates. In any case it seems to be working. So far I've already lost 1kg! I'm surprised. Cheers.
Posted by TigerBear on Jan. 25, 2010 at 08:00AM |
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Do you guys cheat?Do any of you ever cheat on The Daily Burn? I don't mean cheat by not reporting calories that you've eaten. I mean cheat by adding a few extra calories to the day so you get that freaking apple on your profile? For some reason, I find it so motivating to see those apples grow. But in the last couple of days, I haven't earned them because I've been about 10-20 calories short of my intake goal for the day. Sometimes I wish computers weren't so strict! Posted by fitmacdaddy on Jan. 28, 2010 at 03:49PM |
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These are the days....It happened..this past week nary a pound, stone or kg lost. As Thomas Paine wrote.."These are the times that try mens souls." Worked hard, ate properly all week. I met my caloric intake and know that my burn created a deficit each day. That's tought to not only accept but logically digest. So what does one do? The intial inclination is to cut calories even more, but that won't work. Work out longer? Maybe can do that by getting up early and getting an hour in outside running and core, then P90X at night. So if anyone out there happens to read this and has any ideas, suggestions or thoughts they will be welcome.
Posted by Jeff51 on Jan. 29, 2010 at 02:29PM |
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CheatingI feel the same way about the apples. I've changed my calorie a few times since I started two weeks ago, so sometimes I feel like I'm cheating because maybe I'm setting myself easier goals than everyone else. I don't change it at the end of the day so I can fit another snack in, but at first I was losing weight quicker than expected and I was feeling a bit light-headed sometimes. So I decided to increase my calorie quota one day last week from that day onwards (and then went a bit over my new quota anyway - but I felt much better the next day). I don't mind how long it takes me to reach my goal weight so I'd rather do it slowly. If you believe the quota's wrong, then I see no shame in changing it. I can't imagine eating too little being my problem - I'd probably just take it as an excuse to eat a piece of fruit or something. Posted by TigerBear on Jan. 30, 2010 at 08:02AM |
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Jeff, If I were you I'd just keep going as I was going and see if the weight started dropping again after a week. Sometimes there might be a lag. It could just be fluid levels or something. So long as you haven't gained weight, there's no need for drastic action. Posted by TigerBear on Jan. 30, 2010 at 08:06AM |
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ThanksTiger Thanks for the advise/encouragement. Decided to stay the course ( and not take any alternative acitons relative to caloric reduction) as I know this is a process and some weeks will have good results and other weeks not. I have also come to the possible conclusion that by lifting I am adding muscle mass in place of fat...so that could be part of it also.
Posted by Jeff51 on Jan. 30, 2010 at 02:39PM |
