Help Mr.X or others

[Gymgurl]

I have a question....if i take my body weight x 12 will those calories be what I need to lose weight or to maintain?

Also once I have this number how do I figure out the ratio of carbs, protein, and fat per day for my calorie range?

I would reallu like some help with this. I have lost 33 pounds on low-carb, but I can't seem to lose anymore and would like to change to a different type of diet.

 

[RottenWillow]

Its not as simple as BW * 12. That's a best a generalization.


First you should search online for a BMR calculator and then use the guidlines you should be able to find there to estimate your daily caloric expenditure from exercise. Add your BMR and your daily caloric consumption via exercise and you have the number of calories you need daily to maintain your BW. You will need to know your LBM to do this.


Where is your BF and BW at currently? What are your goals?

 

[Mr.X]

I have a question....if i take my body weight x 12 will those calories be what I need to lose weight or to maintain?
usually to Lose weight: can be anywhere from wx12 to wx10

Also once I have this number how do I figure out the ratio of carbs, protein, and fat per day for my calorie range?
what is the type of diet that you are doing?

Here's how it works:
Take your weight x 12 for example: assuming your weight is 135lbs. that would be 135x12=1620cal per day=BMR

Protein has 4cal/gram
Carbs have 4cal/gram
Fat has 9cal/gram

So, if you're doing a 50%protein/20%carbs/30%fat diet, you would do the following:

1)1620 (your BMR) x 0.50 (the 50% protein) = 810 calories from protein / 4cal/g = 202 grams protein

2)1620 (your BMR) x 0.20 (the 20% carbs) = 324 calories from carbs/ 4cal/g = 81 grams carbs

1)1620 (your BMR) x 0.30 (the 30% fat) = 486calories from fat / 9cal/g = 54 grams fat

Thus, per day: 202g protein/81g carbs/54g fat


I would reallu like some help with this. I have lost 33 pounds on low-carb, but I can't seem to lose anymore and would like to change to a different type of diet.
what type of diet are you looking for? I would maybe suggest the example diet I put up beforehand 50/20/30

Mr.X

 

[Gymgurl]

Thanks to both of you for answering so fast! I was planning on using the 50/20/30. So that really helps out. I will try to figure this out. Thanks again!


Anya...I'm shooting for about 10 more pounds and some fat loss. I'm at about 18% right now. My goals are to lose and build some more muscle. The past couple months have been amazing in the changes that I have made. I went from a size 14 to a 8. and this was done using heavy weights and low carb dieting. So .....here we go with a new diet change.....

 

[RottenWillow]

Thanks to both of you for answering so fast! I was planning on using the 50/20/30. So that really helps out. I will try to figure this out. Thanks again!


I went from a size 14 to a 8. and this was done using heavy weights and low carb dieting.

Damn, that's impressive. Congratulations.


I suspect you'll find your energy level is a lot better during your workouts when you increase your carbs. Remember, concentrate on low glycemic carbs. I get most of mine from long grain brown rice and rye bread.

 

[Mr.X]

Thanks to both of you for answering so fast! I was planning on using the 50/20/30. So that really helps out. I will try to figure this out. Thanks again!


Anya...I'm shooting for about 10 more pounds and some fat loss. I'm at about 18% right now. My goals are to lose and build some more muscle. The past couple months have been amazing in the changes that I have made. I went from a size 14 to a 8. and this was done using heavy weights and low carb dieting. So .....here we go with a new diet change.....

14 to 8 is an amazing achievement congratulations

Mr.X

 

[Gymgurl]

Thanks guys! It has been worth all the hard work!!

 

[Deleted member 33117]

Gymgurl, just call me later this week and I'll help you go over your diet again.

 

[variation]

ya the 50/20/30 breakdown is great for dieting, and when I follow that I try to place the great majority of the 20% carb in post workout shake and post workout meal, which I find to be very effective.

 

[Gymgurl]

I do have to say that I had more strength in the gym today and I wonder if it was from the good low GI carbs........

Anya - or any one - How do you get enough protein in for the day. I max out at 100 grms and can't seem to force any more down. I guess this is a good place to add pro.shakes? Any ideas on some higher protein items??


Thanks!

 

[Mr.X]

I do have to say that I had more strength in the gym today and I wonder if it was from the good low GI carbs........

Anya - or any one - How do you get enough protein in for the day. I max out at 100 grms and can't seem to force any more down. I guess this is a good place to add pro.shakes? Any ideas on some higher protein items??


Thanks!

Good ways to add protein:

1) protein shakes www.proteinfactory.com
you can make a whey/egg protein mix

2)add things like almonds as snacks

3) the most obvious one is eating more lean meat and fish

Mr.X

 

[Gymgurl]

Thanks....forgot about nuts and I'm going to go out and buy some shakes tomorrow

 

[JKurz1]

Hmmm..so bwx15 to gain? My bro is about 6'3 and weighs a tad over 180 soaked. He wants to get up to a lean 220, but realizes it will take time. He trains pretty hard 5x week and does some light cardio in the ams. He asked me how he should increase his calories to gain the lean mass, so I asked him what he currently ate. SOunds like my diet, but I wasnt really sure what exact food to add, as I never have counted calories. Can you help him out? Much karma and thanks...

1st - 3/4cp steel cut, scoop protein, 6 egg whites
2nd - meal replacement (myoplex) in a 1/2 cup skim and rest water
3rd - usually a gigantic salad (what he said) with broc, cali, onions etc....green beans, 6oz of cooked meat
TRAIN
4th high carb/whey shake
5th 4oz of lean meat...veggies
BEFORE BED some veggies (fiber), protein shake, peanuts.....

thanks fellas.....

 

[Mr.X]

Hmmm..so bwx15 to gain?
My bro is about 6'3 and weighs a tad over 180 soaked. He wants to get up to a lean 220, but realizes it will take time.
at 6'3 220, I think he can easily do wx18-20

He trains pretty hard 5x week and does some light cardio in the ams. He asked me how he should increase his calories to gain the lean mass, so I asked him what he currently ate. SOunds like my diet, but I wasnt really sure what exact food to add, as I never have counted calories. Can you help him out? Much karma and thanks...

1st - 3/4cp steel cut, scoop protein, 6 egg whites
add 1tbsp. all natural peanut butter, and 2 whole eggs

2nd - meal replacement (myoplex) in a 1/2 cup skim and rest water
drop the milk, add more water; add another MRP (2 total) and 1tbsp. all natural peanut butter

3rd - usually a gigantic salad (what he said) with broc, cali, onions etc....green beans, 6oz of cooked meat
increase meat to 12 oz., add 1 large sweet potato and 1tbsp. olive oil on top of the salad

TRAIN
4th high carb/whey shake

5th 4oz of lean meat...veggies
10oz. lean meat, veggies, 1 cup yams or oatmeal(whichever he wishes) and 1 tbsp. all natural peanut butter

BEFORE BED some veggies (fiber), protein shake, peanuts.....
add 1tbsp. MCT before bed

at his weight 40lbs. is not going to be easy, so good fat intake is required

Mr.X

 

[JKurz1]

thanks bro - couple of questions....when I say 6oz of meat, that's after cooking....so it's probably 8oz raw.....is 12oz cooked, that you refer to? #2, TWO meal replacements? I'd want to puke.....that's a ton of liquid......how about a decent protein bar and a meal replacement? OR adding another meal in the afternoon with a meal replacement or bar......
#3 I dont think he needs the MCT before bed if you saw the amount of peanuts he ate.......and tosses in his shake.....
#4 - when you saw large yam or sweet potatoe, are you saying about 8oz? I've seen some as big as your head...lol

finally, do you think this will be LEAN mass? With all that fat AND carbs, will he gain some chub?

 

[Mr.X]

thanks bro - couple of questions....when I say 6oz of meat, that's after cooking....so it's probably 8oz raw.....is 12oz cooked, that you refer to?
12oz raw

#2, TWO meal replacements? I'd want to puke.....that's a ton of liquid......how about a decent protein bar and a meal replacement? OR adding another meal in the afternoon with a meal replacement or bar......
he can add 2-3tbsp. of peanut butter to one MRP to replace the 2nd one or add a meal

#3 I dont think he needs the MCT before bed if you saw the amount of peanuts he ate.......and tosses in his shake.....
MCT and peanuts are not related; MCT will help release of FFA when he sleeps

#4 - when you saw large yam or sweet potatoe, are you saying about 8oz? I've seen some as big as your head...lol
I'm saying about 6-8oz+/-

finally, do you think this will be LEAN mass? With all that fat AND carbs, will he gain some chub?
he's probably going to gain some fat, but as long as he does his intense training (as he should be) than he'll be fine

Mr.X

 

[Gymgurl]

ya the 50/20/30 breakdown is great for dieting, and when I follow that I try to place the great majority of the 20% carb in post workout shake and post workout meal, which I find to be very effective.

I have been doing mine the same way pretty much. Or I keep them to just the am. I'm finding that when I eat really clean I have a hard time getting over 1000 cal and 100 grms of pro. So I'm using some pro powder to up them

 

[Mr.X]

I have been doing mine the same way pretty much. Or I keep them to just the am. I'm finding that when I eat really clean I have a hard time getting over 1000 cal and 100 grms of pro. So I'm using some pro powder to up them

Did you get those almonds or walnuts?

Mr.X

 

[Gymgurl]

Yes I did thank you!!! I'm doing pretty darn good. I sure can lift more with this diet for some reason

 

[Mr.X]

Yes I did thank you!!! I'm doing pretty darn good. I sure can lift more with this diet for some reason

More food=healthier metabolic rate=stronger=more food

Almost a cycle....

Mr.X

 

[Gymgurl]

Just to let you know.....down 3 pounds already.

 

[tuc biscuit]

Keep us updated please.