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Counting Calories, 40/30/30, BMR...

Discussion in 'Health & Fitness' started by GTHill, Dec 24, 2009.

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  1. GTHill

    GTHill F1 World Champ
    Lifetime Rossa Owner

    Jul 1, 2006
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    GT Hill
    #1 GTHill, Dec 24, 2009
    Ok, simple story, need to lose weight.

    I downloaded an iPhone app so I can keep track of intake. It calculates BMR and adjusts for work type (sedentary, active etc.) Anywhoo, given my weight (310lbs, 6' tall - yeah, I know) and goals (2 lbs loss per week) it says that I should eat no more than 2200 calories. It also has a chart that says those 2200 calories should be in the form of 40% carbs, 20% fat and 20% protein.

    I guess my questions are... does this make sense? I've researched the terms and have a basic understanding but of course could always learn more.

    One fear I have is that I start too aggressive and may actually eat too little with the exercise that I do (biking, some weightlifting). Is there a minimum caloric intake that I should meet? I'm guessing given my super heavy weight that I could lose more than 2 lbs per week in the beginning.

    I want to do this right. I know it is a long term process. Any help would be very much appreciated.

    GT
     
  2. 1_can_dream

    1_can_dream F1 Veteran

    Jan 7, 2006
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    Kyle
    #2 1_can_dream, Dec 25, 2009
    I think there are quite a few philosophies on weight loss. You're on the right track that it starts with what you eat and isn't something magical that can be done with a bowflex/homegym/pill/crazy diet. With the weight that you're currently at I think you'd be okay shooting for a bit more than 2lbs a week, as we've seen on numerous weight loss shows those people shed pounds pretty quick. Something around 4-5lbs a week for the first 30-40 lbs shouldn't be overdoing it (however I'm not an expert on "extreme" weight loss so these are just guestimates) However I do believe that weight loss should be very gradual so that you can acclimate to new healthier eating habits that can adjust based on your level of activity.

    Once you get to whatever your desired weight is you may want to cut back on the activity level and I don't think you should have to cut back hugely on the amount of food your ingesting to compensate for that.

    For a while the 2lbs a week has been the accepted rule of thumb, however I remember a while ago reading an article suggesting that research shows weight loss is maintained at higher percentages if it's done around 1lb a week.

    Long story short, based on where you're at currently you can shoot for more than the 2lbs, but the closer you get to your goal you should try and scale it back and work on getting to a comfortable balance between food/exercise/weight.
     
  3. robert_c

    robert_c F1 Rookie

    May 12, 2005
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    #3 robert_c, Dec 28, 2009
    2200 is not too little. You should lose alot the first few weeks so don't freak out. Wait till week 3 or 4 to add more calories if you are losing way more than 1% per week.
     
  4. nthfinity

    nthfinity F1 Veteran

    Mar 21, 2005
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    Isaac not Issac
    #4 nthfinity, Dec 28, 2009
    Last edited: Dec 28, 2009
    Over the last 10 months, I've only once ran into the issue of having too few calories for a workout. That is tough to do... you really have to try to eat too little. Even 1500 cal. in a day with a full workout won't drain your muscles at your point.

    The biggest differences will be how immediate the first 20-30 lbs fall off once you accept eating properly with moderate exercise.

    I don't know about % carbs % protien... a lot of eating properly is just common sense. I still to this day refuse to count calories. I'm still losing; and I was getting close to your starting weight.

    A few rules I follow

    1. Whole/multi grain breads ONLY
    2. almost no foods containing HFCS
    3. Low sugar... lately this has been tougher during the holidays.
    4. No pop, no beer, no alcohol
    5. multi grain pasta once/ month max
    6. No heavy salad dressings/ ketchup or steak sause
    7. Snacks = carrots/ bananas/ oranges/ broccoli
    8. Whey protein shakes once a day are good for building muscle.
    9. Biggest meal of the day is breakfast... high in fiber, high in protein.
    10. Mix up your protein... whey, meat, yogurt, nuts.

    That isn't too hard IMO :) And, it's far easier to think about than buying some diet book and preparing the meals they suggest which largely follow those kinds of rules.
     

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