I am tired of being fat... time to start cutting!

[Angelkae]

Could anyone please advise me or direct me to some info on cutting? I am sort of stuck and really need to move past this and start losing fat again. I didn't really have to worry about my diet before, but like I said, now I'm stuck.

I guess I should put down what I do know (or think I know, lol):

A gram of protein for each pound of body weight... so 127 for me.

Only good carbs, like oatmeal, brown rice, sweet potatoes, lots of green veggies.

Geez, I don't know much. lol

Should my diet be different on non training days? If so, how?

How much of each macro would be too much or too little? How do you know what the right balance is?

I'm sure I'll have more questions, too. Thanks in advance for your help... I'm such an idiot when it comes to this stuff.... I know it's probably posted somewhere but i couldn't find it... lol.

[freckles]

Read through the bold blue sticky's at the top of the nutrition forum - they hold a ton of information... I found pretty much all I needed to know in there... particulary the articles about dieting mistakes and macronutrients & percentages. The sticky about carb cycling will help you figure out what days you should be eating what particular quantities.

Take the time to work step by step through each article! Then come back and discuss what you worked out :)

Also check out www.exrx.net and find the nutrition and training sections...loads more information. If you need a place to keep track of your food, fitday.com has a pretty good free journal with lots of charts and stuff. There is a heaps of information out there... so you will have plenty of reading to do... then onto the :train:

[Blondell]

Originally posted by freckles@May 17 2006, 06:03 PM
Read through the bold blue sticky's at the top of the nutrition forum - they hold a ton of information...
;)

[Leah]

Originally posted by Angelkae@May 17 2006, 05:37 PM
Could anyone please advise me or direct me to some info on cutting? I am sort of stuck and really need to move past this and start losing fat again. I didn't really have to worry about my diet before, but like I said, now I'm stuck.

I guess I should put down what I do know (or think I know, lol):

A gram of protein for each pound of body weight... so 127 for me.

Only good carbs, like oatmeal, brown rice, sweet potatoes, lots of green veggies.

Geez, I don't know much. lol

Should my diet be different on non training days? If so, how?

How much of each macro would be too much or too little? How do you know what the right balance is?

I'm sure I'll have more questions, too. Thanks in advance for your help... I'm such an idiot when it comes to this stuff.... I know it's probably posted somewhere but i couldn't find it... lol.
That's a start. Like Freckles said...go read the carb cycling articles that Thunder wrote ( http://leanbodiesconsulting.com/articles1.html ) and that should explain a few more things to you. Once you've read that, if you need any clarification on anything, just ask.

[Angelkae]

Thanks! :)

[Angelkae]

Okay... so here's what I came up with based on the carb cycleing article... PLEASE offer input. I have a few questions at the bottom.

Sunday: off (low)
Monday: Training (high)
Tuesday: 20 minutes HIIT Cardio (medium)
Wednesday: Training (high)
Thursday: 45 minutes Moderate Cardio (low)
Friday: Training (high)
Saturday: 30 minutes Moderate Cardio (low)

Current weight is 127.
127x15= 1905 (maintenance)
1905-500= 1405 (ideal caloric intake)

High days:

Protein intake:
127(bw)x1.25= 158.75
158.75x4= 635 calories from protein daily

Carb intake:
127(bw)x2= 254
254x4= 1016 calories from carbs on high days

Fat intake:
635+1016= 1651 calories from protein and carbs
Fat should be minimal.

Total caloric intake: 1651 calories

Medium days:

Protein intake:
127(bw)x1.25= 158.75
158.75x4= 635 calories from protein daily

Carb intake:
127(bw)x1.0= 127
127x4= 508 calories from carbs on medium days

Fat intake:
635+508=1143 calories from protein and carbs
1405-1143= 262 calories from fat needed
262/9= 29.1 grams of fat

Total caloric intake: 1405 calories

Low days:

Protein intake:
127(bw)x1.25= 158.75
158.75x4= 635 calories from protein daily

Carb intake:
Minimal. Fibrous veggies only.

Fat intake:
1405-635= 770 calories from fat needed
770/9= 85.5 grams of fat

Total caloric intake: 1405 calories
__________________________________________________ __________________

Okay, to me, the high and medium days look okay. buy as for the low days, do I really need that much fat?? Good grief! Could I possibly have a higher protein intake on low days? The article said 1.25 to 1.5 grams of protein daily, but I couldn't fit the 1.5 into my diet on high and medium days. Am I doing this correctly? That just seems like a TON of fat, and of course I am afraid of fat, lol. j/k. But please let me knw if this is a good plan or not. I really want to get started on it! :)

[FloridaKaren]

Take a look at this carb cycling plan:

http://s13.invisionfree.com/ExtremePhysiqu...p?showtopic=435 (http://s13.invisionfree.com/ExtremePhysique/index.php?showtopic=435)

You can see that her calories cycle from high, med, low depending on whether it's a high, med, or low carb day. I think you are supposed to figure out your medium day as a base, and then work off that to determine your high and low days. I know that you can bump up the fat a bit on low days to help battle hunger pangs, but I am not sure how high you bump it up.

Good luck! I bookmarked that link because it got the Leah stamp of approval, so I thought it would be a good resource to refer to when I was trying to determine my carb cycling numbers.

Hope this helps you. :train:

[Leah]

first...kudo's for actually reading and putting together such a great post :clap:

Now...I know the article says maintenance - 500...but I am so much more inclined to do BWxwhatever

So if we do BWx12 for your medium day...that gives you 1524 calories...and you already kow how to divide your macros up for your high and medium days...you did really well. Keep in mind that your fat intake on your high day and your carb intake on your low day is probably not going to be exactly zero.

If you figure 1270 for calories on your low day (bwx10) and get your 158 P that leaves 638 calories for fat and carbs...carbs might take up a bit depending on what you choose to eat...cottage cheese has carbs remember and so do nuts/PB....so figure ~20g for incidentals then you're looking at roughly 60g of fat...which for a low day isn't that much...~10g per meal....you can hit that w/ an oz of cheese, or almonds w/ chicken

I think you're good :)

[Angelkae]

So more like this?

Current weight is 127.
127x15= 1905 (maintenance)
127x12= 1524 (ideal caloric intake for medium days)
127x10= 1270 (ideal caloric intake for low days)

High days:

Protein intake:
127(bw)x1.25= 158.75
158.75x4= 635 calories from protein daily

Carb intake:
127(bw)x2= 254
254x4= 1016 calories from carbs on high days

Fat intake:
635+1016= 1651 calories from protein and carbs
Fat should be minimal. Shoot for 15g of fat.
15*9= 135 calories from fat

Total caloric intake: 1786 calories

Medium days:

Protein intake:
127(bw)x1.25= 158.75
158.75x4= 635 calories from protein daily

Carb intake:
127(bw)x1.0= 127
127x4= 508 calories from carbs on medium days

Fat intake:
635+508=1143 calories from protein and carbs
1524-1143= 381 calories from fat needed
381/9= 42.3 grams of fat

Total caloric intake: 1524 calories

Low days:

Protein intake:
127(bw)x1.25= 158.75
158.75x4= 635 calories from protein daily

Carb intake:
Minimal. Fibrous veggies only. Shoot for 20g carbs.
20*4=80 calories from carbs.

Fat intake:
1270-715= 555 calories from fat needed
555/9= 61.6 grams of fat

Total caloric intake: 1270 calories