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Next: Weight Training & Fat Loss: good belly fat?
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Since: Feb 11, 2005
Posts: 2
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(Msg. 1) Posted: Fri Feb 11, 2005 6:12 pm
Post subject: Weight Loss. Calorie deficient diet? add protein?
Archived from groups: misc>fitness>weights, others (more info?)
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Been loosing weight at quite a steady pace over the last 2-3 months through
change in diet.
Current estimate is bodyfat of about 31% (which is high for a male), whith a
lean body mass of about 72Kg. Been loosing average of 2.1 Lb/week with a
rough estimate of 60-70% being fat loss (average BIA readings). A BMR
calculator off the net suggests a BMR of 2021, and about 2600 with activity.
I have no idea if this corrolates with the weight loss so far.
Just as a snapshot I works out my intake for yesterday and found:
1465 Calories, with 23% fat/33%carbs/43%protein.
A search on google suggests that protein intake during fat loss should be
1g/lb - or 1g/lb or lean body mass. If lean mass is 72kg, this equates to
159lb or 159grams of protein a day - somewhat higher that yesterdays intake
(which was probably higher than average in any case, due to 83% of the
protein intake coming from eating steak!
Would increasing protein through supplimentation improve weight loss (fat
loss) and body tone over the current diet?
If I added 2x protein supplements this would provide.
1761 calories, with 17%fats/25%carbs/57%protein (and a total of 163grms of
protein)
i.e is it adventageous to increase calories ingested (and extra 300) - in
return for an extra 70gr protein? |
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Since: Feb 28, 2005
Posts: 164
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(Msg. 2) Posted: Fri Feb 11, 2005 6:12 pm
Post subject: Re: Weight Loss. Calorie deficient diet? add protein? [Login to view extended thread Info.]
Archived from groups: per prev. post (more info?)
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Matt wrote:
> Been loosing weight at quite a steady pace over the last 2-3 months
through
> change in diet.
>
> Current estimate is bodyfat of about 31% (which is high for a male),
whith a
> lean body mass of about 72Kg. Been loosing average of 2.1 Lb/week
with a
> rough estimate of 60-70% being fat loss (average BIA readings). A BMR
> calculator off the net suggests a BMR of 2021, and about 2600 with
activity.
> I have no idea if this corrolates with the weight loss so far.
Are you from Nfld ??
The rough estimate for BMR is a cal per pound...if you are 230 lbs then
roughly 2300 cals is your BMR. Add activity to that...assuming you are
not bed ridden then add anywhere from 1000 to 3000 for activity...the
more activity you average the more you add. |
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Since: Feb 07, 2005
Posts: 976
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(Msg. 3) Posted: Fri Feb 11, 2005 10:43 pm
Post subject: Re: Weight Loss. Calorie deficient diet? add protein? [Login to view extended thread Info.]
Archived from groups: per prev. post (more info?)
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Matt wrote:
> Been loosing weight at quite a steady pace over the last 2-3 months
> through change in diet.
>
> Current estimate is bodyfat of about 31% (which is high for a male),
> whith a lean body mass of about 72Kg. Been loosing average of 2.1
> Lb/week with a rough estimate of 60-70% being fat loss (average BIA
> readings). A BMR calculator off the net suggests a BMR of 2021, and
> about 2600 with activity. I have no idea if this corrolates with the
> weight loss so far.
> Just as a snapshot I works out my intake for yesterday and found:
>
> 1465 Calories, with 23% fat/33%carbs/43%protein.
>
> A search on google suggests that protein intake during fat loss
> should be 1g/lb - or 1g/lb or lean body mass. If lean mass is 72kg,
> this equates to 159lb or 159grams of protein a day - somewhat higher
> that yesterdays intake (which was probably higher than average in any
> case, due to 83% of the protein intake coming from eating steak!
>
> Would increasing protein through supplimentation improve weight loss
> (fat loss) and body tone over the current diet?
>
> If I added 2x protein supplements this would provide.
>
> 1761 calories, with 17%fats/25%carbs/57%protein (and a total of
> 163grms of protein)
>
> i.e is it adventageous to increase calories ingested (and extra 300)
> - in return for an extra 70gr protein?
My personal experience is that it's really hard to get the grams of protein
I want *and* stay at or below my BMR when cutting. I think supplementing
with protein shakes is a great way to go. Protein shakes, lots of veggies
and fruit, turkey and / or tuna. Works for me.
You might try starting a free profile on fitday.com. You can then enter
your food and fitday will give you the nutritional breakdown. You can also
enter your activities and it will estimate your BMR. I think it tends to
estimate BMR higher than it should, so I set my activity level at sedentary,
then add activities like working out on top of that.
You also need to be careful you don't eat too much under your BMR or you'll
lose LBM in addition to your fat. 500 to 1,000 kcal per day deficit is
ideal.
How do you know how much of a deficit you're running you ask? 3,500 cal = 1
lb of fat. It's the same for everybody. So, if you were under your BMR by
500 kcal per day, you'd lose 1 lb in a week. Under 1,000 per day, 2 lb per
week. Any faster loss and you'll be losing LBM. Slow is good for weight
loss.
--
-Larry >> Stay informed about: Weight Loss. Calorie deficient diet? add protein? |
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Since: Feb 16, 2005
Posts: 60
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(Msg. 4) Posted: Sat Feb 12, 2005 7:18 am
Post subject: Re: Weight Loss. Calorie deficient diet? add protein? [Login to view extended thread Info.]
Imported from groups: per prev. post (more info?)
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Since: Feb 07, 2005
Posts: 976
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(Msg. 5) Posted: Sat Feb 12, 2005 7:18 am
Post subject: Re: Weight Loss. Calorie deficient diet? add protein? [Login to view extended thread Info.]
Archived from groups: per prev. post (more info?)
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paul.RemoveThis@paul.com wrote:
> On Fri, 11 Feb 2005 19:43:15 -0800, "Larry Hodges"
> <2larry2.RemoveThis@2maximizesoftware2.com> wrote:
>
>> So, if you were under your BMR by
>> 500 kcal per day, you'd lose 1 lb in a week. Under 1,000 per day, 2
>> lb per week. Any faster loss and you'll be losing LBM.
>
> You lose LBM regardless of what your deficit is. The bigger the
> deficit the more LBM you will lose. There is nothing magical about
> losing more than two pounds a week.
>
> Paul
I could've worded that better. Yes, you'll lose some LBM in any weight
loss. However, it is my understanding that the percentage of LBM vs. fat
lost is less if you lose weight slowly.
--
-Larry >> Stay informed about: Weight Loss. Calorie deficient diet? add protein? |
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Since: Nov 07, 2005
Posts: 97
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(Msg. 6) Posted: Sat Feb 12, 2005 2:46 pm
Post subject: Re: Weight Loss. Calorie deficient diet? add protein? [Login to view extended thread Info.]
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Matt wrote:
>
> Fat: 55 498 30%
> Sat: 20 177 11%
> Poly: 9 83 5%
> Mono: 22 196 12%
> Carbs: 199 866 51%
> Fiber: 12 0 0%
> Protein: 78 312 19%
> Alcohol: 0 0 0%
>
>
> Protein is still a little low though. Assume 1g/lb of lean
> body mass, this would equate to about 150grams a day - so
> current intake (which is higher than normal due to tuna etc)
> is still about half of what it should be.
This is when you can see that supplementing with a whey protein powder
would be a good thing. You want to increase your daily protein, but
dont want the added fat because you are already at 30% (which is a bit
high). Recommended would be lowering that to 20% OR lessen your
saturated fat while increasing your good fats. Also noted your carbs
at 51% is a bit high with hardly any fiber(?) Increasing fiber is an
important key to bodyfat loss. Like what are you eating for carbs?
Eating more vegetables over processed carbs would be beneficial to your
goals.
<<joni>> >> Stay informed about: Weight Loss. Calorie deficient diet? add protein? |
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Since: Feb 12, 2005
Posts: 2
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(Msg. 7) Posted: Sat Feb 12, 2005 8:28 pm
Post subject: Re: Weight Loss. Calorie deficient diet? add protein? [Login to view extended thread Info.]
Archived from groups: per prev. post (more info?)
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> My personal experience is that it's really hard to get the grams of
> protein I want *and* stay at or below my BMR when cutting. I think
> supplementing with protein shakes is a great way to go. Protein shakes,
> lots of veggies and fruit, turkey and / or tuna. Works for me.
>
> You might try starting a free profile on fitday.com. You can then enter
> your food and fitday will give you the nutritional breakdown. You can
> also enter your activities and it will estimate your BMR. I think it
> tends to estimate BMR higher than it should, so I set my activity level at
> sedentary, then add activities like working out on top of that.
Created a profile on fitday as suggested, and started eating tuna (in brine
to increase protein)
Enter all food for the last 3 days, shows the following (activity at
sedentary)
Fat: 55 498 30%
Sat: 20 177 11%
Poly: 9 83 5%
Mono: 22 196 12%
Carbs: 199 866 51%
Fiber: 12 0 0%
Protein: 78 312 19%
Alcohol: 0 0 0%
How balanced is this overall? Total calories is an average of 1676 and
fitday is showing a BMR of 2176 (plus activity etc to be 2668). Protein is
still a little low though. Assume 1g/lb of lean body mass, this would equate
to about 150grams a day - so current intake (which is higher than normal
due to tuna etc) is still about half of what it should be. >> Stay informed about: Weight Loss. Calorie deficient diet? add protein? |
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Since: Feb 07, 2005
Posts: 976
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(Msg. 8) Posted: Sat Feb 12, 2005 8:28 pm
Post subject: Re: Weight Loss. Calorie deficient diet? add protein? [Login to view extended thread Info.]
Archived from groups: per prev. post (more info?)
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Matt wrote:
>> My personal experience is that it's really hard to get the grams of
>> protein I want *and* stay at or below my BMR when cutting. I think
>> supplementing with protein shakes is a great way to go. Protein
>> shakes, lots of veggies and fruit, turkey and / or tuna. Works for
>> me. You might try starting a free profile on fitday.com. You can then
>> enter your food and fitday will give you the nutritional breakdown. You
>> can also enter your activities and it will estimate your BMR. I
>> think it tends to estimate BMR higher than it should, so I set my
>> activity level at sedentary, then add activities like working out on
>> top of that.
>
> Created a profile on fitday as suggested, and started eating tuna (in
> brine to increase protein)
>
> Enter all food for the last 3 days, shows the following (activity at
> sedentary)
>
> Fat: 55 498 30%
> Sat: 20 177 11%
> Poly: 9 83 5%
> Mono: 22 196 12%
> Carbs: 199 866 51%
> Fiber: 12 0 0%
> Protein: 78 312 19%
> Alcohol: 0 0 0%
>
>
> How balanced is this overall? Total calories is an average of 1676 and
> fitday is showing a BMR of 2176 (plus activity etc to be 2668).
> Protein is still a little low though. Assume 1g/lb of lean body mass,
> this would equate to about 150grams a day - so current intake (which
> is higher than normal due to tuna etc) is still about half of what it
> should be.
If you work out, add what you do as an activity. This will obviously
increase your BMR, but will give you a more accurate picture as you use the
reports.
If you want to see what I'm eating, you can view my fitday profile here:
http://www.fitday.com/WebFit/PublicJournals.html?Owner=MacSmasher
I was in a car wreck last Friday, so training and diet are wacked this week.
But you can click the arrow at the top and look back through the days.
Your fats are too high. I get most of my fat from Olive oil, eggs and
peanut butter. I created a custom food called "est. of cal eaten" for
things like going out to dinner or similar. When I use this, I just try to
come close on the calories.
If you stay with fiday, you will become aware of things you are eating that
are high in calories. I used to eat a lot of sunflower seeds because they
are good for you. However, there are 415 cal in a half a cup. That's just
two handfuls. Yes, they may be good for you, but they are also high in
calories. So you'll start evaluating what you're eating and begin selecting
foods to replace the high calorie stuff. Peanut butter is also high in
calories, but I love it.
Also, I like to get 150g + of protein per day.
--
-Larry >> Stay informed about: Weight Loss. Calorie deficient diet? add protein? |
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Since: Feb 12, 2005
Posts: 1
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(Msg. 9) Posted: Sun Feb 13, 2005 1:22 am
Post subject: Re: Weight Loss. Calorie deficient diet? add protein? [Login to view extended thread Info.]
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> This is when you can see that supplementing with a whey protein powder
> would be a good thing. You want to increase your daily protein, but
> dont want the added fat because you are already at 30% (which is a bit
> high). Recommended would be lowering that to 20% OR lessen your
> saturated fat while increasing your good fats.
Agreed, although to be fair the last three days are not actually typical and
most(all) of the fat has come from duck twice, steak and lamb! Hopefully the
next week or so will produce "more average" results which I will repost.
Also noted your carbs at 51% is a bit high with hardly any fiber(?)
Fibre is a problem. Very little of what I am eating contains fibre.
Increasing fiber is an important key to bodyfat loss. Like what are you
eating for carbs?
What can I eat/adjust my diet to increase fibre without adding
calories/carbs etc. Howevr once again the carbs over the last three days are
again not typical as most (i.e at least 1/3 of carbs is from Beer) again the
amount will average over the next week.
> >> Stay informed about: Weight Loss. Calorie deficient diet? add protein? |
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Since: Feb 14, 2005
Posts: 8
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(Msg. 10) Posted: Mon Feb 14, 2005 5:50 am
Post subject: Re: Weight Loss. Calorie deficient diet? add protein? [Login to view extended thread Info.]
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There are studys that show that dieters who participate in resistance
training along with cardio while in a calore deficit to lose body fat
will lose less LBM along with the fat. You'll probably always lose
some, but the resistance training can help minimize it.
Larry Hodges wrote:
> paul.TakeThisOut@paul.com wrote:
>
>>On Fri, 11 Feb 2005 19:43:15 -0800, "Larry Hodges"
>><2larry2.TakeThisOut@2maximizesoftware2.com> wrote:
>>
>>
>>>So, if you were under your BMR by
>>>500 kcal per day, you'd lose 1 lb in a week. Under 1,000 per day, 2
>>>lb per week. Any faster loss and you'll be losing LBM.
>>
>>You lose LBM regardless of what your deficit is. The bigger the
>>deficit the more LBM you will lose. There is nothing magical about
>>losing more than two pounds a week.
>>
>>Paul
>
>
> I could've worded that better. Yes, you'll lose some LBM in any weight
> loss. However, it is my understanding that the percentage of LBM vs. fat
> lost is less if you lose weight slowly. >> Stay informed about: Weight Loss. Calorie deficient diet? add protein? |
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Since: Feb 16, 2005
Posts: 4
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(Msg. 11) Posted: Wed Feb 16, 2005 6:27 pm
Post subject: Re: Weight Loss. Calorie deficient diet? add protein? [Login to view extended thread Info.]
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Since: Feb 07, 2005
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(Msg. 12) Posted: Wed Feb 16, 2005 6:27 pm
Post subject: Re: Weight Loss. Calorie deficient diet? add protein? [Login to view extended thread Info.]
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MMu wrote:
>> Also, I like to get 150g + of protein per day.
>
> Why?
Because, if you're bulking, protein gives your muscles what they need to
grow. And if you're cutting, it minimizes LBM loss. General consensus here
is you should be getting between .8g to 1.5g of protein per lb of body
weight.
Google this group and there are tons of threads dealing with this.
--
-Larry >> Stay informed about: Weight Loss. Calorie deficient diet? add protein? |
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Since: Feb 16, 2005
Posts: 60
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(Msg. 13) Posted: Thu Feb 17, 2005 12:29 am
Post subject: Re: Weight Loss. Calorie deficient diet? add protein? [Login to view extended thread Info.]
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(Msg. 14) Posted: Thu Feb 17, 2005 12:29 am
Post subject: Re: Weight Loss. Calorie deficient diet? add protein? [Login to view extended thread Info.]
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paul.DeleteThis@paul.com wrote:
> On Wed, 16 Feb 2005 09:42:23 -0800, "Larry Hodges"
> <2larry2.DeleteThis@2maximizesoftware2.com> wrote:
>
>> General consensus here
>> is you should be getting between .8g to 1.5g of protein per lb of
>> body weight.
>
> There is absolutely no need to get more than .8g of protein per lb of
> body weight. The current scientific knowledge suggests that unless you
> are taking anabolic steroids that you don't need more than .8g of
> protein per lb of *lean* body weight (LBW). Most folks who are
> interested in hypertrophy probably will do just fine anywhere from
> .7-.8 per pound of LBW.
>
> Paul
Which is why I shoot for 150g of protein. From what I've read, .8 is
enough. But the "general consensus" here is .8 to 1.5g. That's why I said
"general consensus". Did you miss the general consensus part?
I didn't specify LBW, however, but rather body weight. I'm not sure which
is correct. Your LBM uses aproximately 90% of the calories that you
consume, but that still leaves 10% that the rest of the body requires. So
shouldn't body weight be used in determining the amount of protein to eat?
You're one of only two people I've noticed that recommend LBW rather than
body weight.
--
-Larry >> Stay informed about: Weight Loss. Calorie deficient diet? add protein? |
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Since: Feb 16, 2005
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(Msg. 15) Posted: Thu Feb 17, 2005 3:23 am
Post subject: Re: Weight Loss. Calorie deficient diet? add protein? [Login to view extended thread Info.]
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