For BG fitness fanatics, a question..

[Lucavi]

@Lucavi - No. Extremely low caloric intake will not just burn fat, but also your muscle storage. No. Restrictive thinking is the most unhealthy thing anyone can ever do to themselves. Yes, you may think and believe you feel healthy, but really, you are not. Obviously, me saying this won't register in your head because you seem really stubborn and set in your ways. However, honestly, believe me...it's really not the way to go.

@Moss - Carbs do seem high. I usually target my carb intake at 100-150 (at most). Usually, I try to stay around a 40/35/25 fat/protein/carb breakdown. I tried doing 50/25/25 but... I can't seem to eat enough fat, and usually eat more protein to keep that macronutrient ratio. See what works best for you and keep track of your energy levels, too. (Edit: It's most important to keep track of how you're feeling to know what is the more optimal macronutrient ratio or whatever for your body)

I'm not restricting now (trust me), but I wouldn't be against doing it if it was shown to have results. As you've seen through other posts, I eat very healthy, I just want to eat less of everything (down to around 2k calories a day) while working out at least an hour a day. I don't think a routine like that is entirely fatal, even if it will be tough to manage (since I love to eat, no matter what it is).

[Weiing]

That's a bit more reassuring. Sorry if I went off.... I just jump when someone says "restriction" as in...really restrict their diet, which is a very bad idea. But did you know that when losing weight, it's quite nice to cycle calories and sometimes eat at maintenance? Also really, at least 1-2 days of rest a week does a body good.

I think I need to care less about people on BG fitness. >_> Sorry for getting worked up again.

edit:
I'm going to blame it on PMS...hahahhaa

[Zoolander]

Are you guys just eye balling these numbers or what? C'mon now.

Fat: 1 gram = 9 calories
Protein: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories

Fat: 134g x 9 = 1206
Carbs: 295 x 4 = 1180
Protein: 230 x 4 = 920

Came out to 3306 calories, which is pretty close to what you say you had.

Means that 36% of your calories are from fat, 35% from carbs, 28% from protein.

28% from protein is pretty high, I'm not sure you need quite THAT much protein if you only weight 150lbs. I would cut down the protein tbh, and maybe add a few more carbs and a little bit of fat.

Obligatory statement that most people do not subscribe to the notion of 50 or 45% calories from fat. Fat is by no means terrible for you and most people seem to think cutting it out is healthy, which is obviously not true.

Honestly your ratio there is pretty awesome, pretty balanced diet if you cut down the protein a tad.

[Weiing]

I didn't calculate his % (thanks Zoo), but that looks like a good macro ratio.

It is true there is diminished returns when eating too much protein. If you are doing more endurance type training, then some more complex/starchy carbs like yams and MAYBE brown rice... but yams are better.

Sure, not many people subscribe to the 45-50% fat intake, but you know what? It's an alternative. Not every subscribes to the whole "eat tons of carbs, even though it's 'whole grains', diet"I enjoy how much fat I can eat, because it's delicious and I feel like I have more energy with high fat/protein diet.

Also, I get my macro breakdown and % ratio by plugging in what I eat on calorie-count.com. I know fitday.com has something similar. The computer does it.

[Atreides]

I dont think he really needs to cut his protein, if he's trying to gain weight. Most important is to hit your calorie goals for the day, then make sure you're taking in enough protein (which he is). After that it doesn't matter what you eat as long as you don't have too little (like under 30-50g) of carbs/fats. I wouldn't worry about those ratios at all.

If anything I'd consider upping it to 4000, adding some high fat foods like peanut butter and avocado.

Recently however I've been toying with the idea of tapering off my carb intake past 3pm or so, to limit the chance that excess calories will be stored as adipose tissue, and just limiting myself to complex carbs pre/post workout while I only eat fruits/veggies at dinner. It's not necessary but yeah.

[Moss]

Are you guys just eye balling these numbers or what? C'mon now.

Fat: 1 gram = 9 calories
Protein: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories

Fat: 134g x 9 = 1206
Carbs: 295 x 4 = 1180
Protein: 230 x 4 = 920

Came out to 3306 calories, which is pretty close to what you say you had.

Means that 36% of your calories are from fat, 35% from carbs, 28% from protein.

28% from protein is pretty high, I'm not sure you need quite THAT much protein if you only weight 150lbs. I would cut down the protein tbh, and maybe add a few more carbs and a little bit of fat.

Obligatory statement that most people do not subscribe to the notion of 50 or 45% calories from fat. Fat is by no means terrible for you and most people seem to think cutting it out is healthy, which is obviously not true.

Honestly your ratio there is pretty awesome, pretty balanced diet if you cut down the protein a tad.

Thanks a lot for posting this, just eyeballing it something seemed off, I forgot you had to calculate it like that. I actually hadn't planned on getting that much protein, it just kind of ended up that high. My next step is to work more greens and fruits into my diet...

[Lucavi]

Yeah, that information is good stuff. Thanks for posting it.

[alt]

I kept track of all of my nutritional intake yesterday, finished with 3265 calories, 230g protein, 295g carbs, 134g fat. Just looking at it the carbs seem a bit high, the fat a bit low. What kind of ratio should I try for? I'm 6'1" 150 lbs, and think I can be described as a "hard gainer."

Good GOD Moss! 6'1 and only 150lbs!?!?!?

You are emaciated. I'm like 5'9 and 161lbs and I still feel too skinny...

If I were in your place I wouldn't worry about macronutrient ratios. I would just eat. Eat clean, but eat everything in sight. Literally everything. And lift hard. And eat more still.

[Zoolander]

I dont think he really needs to cut his protein, if he's trying to gain weight. Most important is to hit your calorie goals for the day, then make sure you're taking in enough protein (which he is). After that it doesn't matter what you eat as long as you don't have too little (like under 30-50g) of carbs/fats. I wouldn't worry about those ratios at all.

If anything I'd consider upping it to 4000, adding some high fat foods like peanut butter and avocado.

Recently however I've been toying with the idea of tapering off my carb intake past 3pm or so, to limit the chance that excess calories will be stored as adipose tissue, and just limiting myself to complex carbs pre/post workout while I only eat fruits/veggies at dinner. It's not necessary but yeah.

Yea definitely, I probably over emphasized that. Was just the only possible critique I could see, but really like you said he is hitting everything pretty well.

And haha me too Moss, I don't have nearly enough fruits and veggies in my diet. I would be fucked on my vitamins if multi's didn't exist.

I always kinda wondered, how do you guys get enough fiber? Feels like I have to go out and get high fiber oatmeal to reach 100%, and even then it can be tough some days. Most things just don't have that much fiber. I always thought granola, oats, veggies had a fair amount, but honestly its pretty weak unless you eat a shit load of em. Guess its just one of those things that slowly adds up with all the little things you eat?

[Moss]

I'm really not emaciated lol. Just a lanky body type I guess. I've just always been skinny for my height and have been lazy about eating in the past(FFXI was a huge help...). It's just something I REALLY have to work at and be dedicated to if I want to see results.

If anything I'd consider upping it to 4000, adding some high fat foods like peanut butter and avocado.

Oi, ok I'll try. Any other random snack ideas? I already eat a ton of PB.

[Atreides]

I used to have benefiber in my morning coffee, but I haven't really been keeping up with that lately.

Brown rice has a decent amount, I also have 2 prunes every night before bed to keep me regular.

Nobody consumes enough fiber really

Fruit is a great source as well. Apples have 4-5g, bananas have ~3. You should be aiming for 20-25g per day, btw

Here are some high fiber foods

Spoiler: show

Fruits Serving size Total fiber (grams)*
Raspberries 1 cup 8.0
Pear, with skin 1 medium 5.5
Apple, with skin 1 medium 4.4
Strawberries (halves) 1 1/4 cup 3.8
Banana 1 medium 3.1
Orange 1 medium 3.1
Figs, dried 2 medium 1.6
Raisins 2 tablespoons 1.0

Grains, cereal & pasta Serving size Total fiber (grams)*
Spaghetti, whole-wheat, cooked 1 cup 6.2
Barley, pearled, cooked 1 cup 6.0
Bran flakes 3/4 cup 5.3
Oat bran muffin 1 medium 5.2
Oatmeal, quick, regular or instant, cooked 1 cup 4.0
Popcorn, air-popped 3 cups 3.5
Brown rice, cooked 1 cup 3.5
Bread, rye 1 slice 1.9
Bread, whole-wheat or multigrain 1 slice 1.9

Legumes, nuts & seeds Serving size Total fiber (grams)*
Split peas, cooked 1 cup 16.3
Lentils, cooked 1 cup 15.6
Black beans, cooked 1 cup 15.0
Lima beans, cooked 1 cup 13.2
Baked beans, vegetarian, canned, cooked 1 cup 10.4
Sunflower seed kernels 1/4 cup 3.9
Almonds 1 ounce (23 nuts) 3.5
Pistachio nuts 1 ounce (49 nuts) 2.9
Pecans 1 ounce (19 halves) 2.7

Vegetables Serving size Total fiber (grams)*
Artichoke, cooked 1 medium 10.3
Peas, cooked 1 cup 8.8
Broccoli, boiled 1 cup 5.1
Turnip greens, boiled 1 cup 5.0
Sweet corn, cooked 1 cup 4.2
Brussels sprouts, cooked 1 cup 4.1
Potato, with skin, baked 1 medium 2.9
Tomato paste 1/4 cup 2.7
Carrot, raw 1 medium 1.7

[Lucavi]

I always kinda wondered, how do you guys get enough fiber? Feels like I have to go out and get high fiber oatmeal to reach 100%, and even then it can be tough some days. Most things just don't have that much fiber. I always thought granola, oats, veggies had a fair amount, but honestly its pretty weak unless you eat a shit load of em. Guess its just one of those things that slowly adds up with all the little things you eat?

I recently started taking two chewable fiber tablets a day, and try to eat plenty of veggies. I know I could eat more fiber through my actual meals, but I don't have the money right now to go out and spend on the most healthy and pristine of grains and other foodstuffs, so I'll take it where I can get it.

I will say though that the tablets have helped a ton, even though I've only had them in my system for little over a week. My stomach bloating has been down, and digestion feels a lot better than it used to.

[Meat]

Nobody consumes enough fiber really

This, i can stress this enough, if you're on a lower carb diet, you need fiber, more more and more firber.

I drink fiberlyze 3x a day with my 3 low carb meals, it's yummy and is packed with fiber.

[Oreth]

God hate you guys! Im at the other end of the scale! I need to cut weight and alot of it. Became too much of a couch potato after breaking my ankle last year and my weight sky rocketed.

I think from reading the last few posts i really am going about this the wrong way. I mean id love to be ripped and have a perfect diet / balance but i dont think thats me, in my head at least.

Id love to be healthy first and fit and obvioulsy loose weight to be more confident in myself. I have a mentality though that i dont mind being overweight if im fit and can run do excercise etc without being out of breath after 2 minutes.

Currently im not monitoring my intake or doing 6 meals a day. My habits are horrible i need to stop them. I dont have a good diet, dont eat any veggies... mostly carbs and meats with milk/yhogurts thrown in there!

Ugh im motivated to do the excercise im just not motivated to monitor what and when im eating...

[Meat]

you cant always jump into it head first. it's cliche and trite but every 1000 mile journey blah blah.
do it on a day to day meal to meal basis. cut out the soda, wait a week cut out the fast food, wait a week cut out the ice cream, wait a week cut out the white carbs and so on and so on

[Atreides]

yea I agree, weight loss is like 80% diet anyway, so just start counting calories and you'll be surprised how quickly you start to slim down.

[Osede]

For your people who prepare oatmeal (the old fashion), how you prepare it? I just tried to prepare the oatmeal with hot water and cinnamon powder, but i feel i suck on making nice oatmeal.

Milk is out of the equation. Will you guys suggestion to add some brown sugar for better taste? I was trying to make a simple and good one before I'm going to mess up with other ingredients

[Atreides]

I can't fucking eat oatmeal, towards the end of the bowl I am literally gagging because it's like eating paste or something. Maybe I just make it horrible.

So yeah I just blend it into my shakes. I've heard of people just eating the raw oats lol

[Weiing]

I'll echo that-- if you're motivated to lose weight, you should be motivated to monitor what you're eating as, like Atreides said, diet makes up 80% or so of weight loss. Sure, you can get up and work out, but it won't do much if you just continue to eat crap (not saying that you are, but just saying in general terms) without thinking twice what exactly you're eating. It may seem like an insurmountable feat, but really...take it one step at a time and you'll get where you want to be.

As for fiber-- I've always been unsure of benefiber, for instance. Is Benefiber pretty good? What about fiberlyze?

[Meat]

not going to front, i mean you can ask me if i'm fronting and i'll say i'm not.

Oatmeal sucks, once in a while it's good, but every day it becomes boring and gruel like. There's no texture to it, it's slimy, half of the time i feel like i'm eating clumpy cum when you pair it with gummy egg whites it's even worse.

you can add fruit to it, or jams or preserves but that only goes so far