What is the normal amount of carbs for a guy on this program? I know we do portions, but I am just curious to see if my portions are correct.
A lot of that depends on your size and your goals. If you list your size, goals and portions there are some great poeple here who can give some positive feedback.
I weigh 226 right now and would like to get as close to 200 as possible.
Currently I have set my protein and carbs at around 35g per meal. I just want to make sure I am getting enough.
IMHO that is right. I went from 208 to 175 over two challenges and aimed for 40g of protein and 40g of carbs and 8g of fat with each meal. It worked well for me.
When you calculated protein did you count the protein in the carbs. Like oatmeal has 5g per serving. Or did you shoot for 40g of pure protein? The only reason I ask, if you do the latter then the ratios will be more like 50/30/20, instead of 40/40/20.
I boil my chicken and I shoot for 5 oz after it is boiled. I am estimating that I get 35-38g per piece. I have heard of people eating 8oz, but I am assuming that is raw weight and not cooked. Because that would be a heck of a lot of protein per serving.
My calories come in around 2100-2300 a day. I would suspect that this calorie range will keep me out of starvation mode. I could be wrong. If you add my cheat day, then my daily average would be more like 2400-2600.
When you counted carbs did you subtract fiber? I am not sure what the rule of thumb is on that. If I subtract fiber than I am getting around 30g per meal.
My main concern is this: If eat enough then you will lose 1-2lb a week. If you eat too much, you will maintain or gain. However, and this is the one I want to avoid, if you do not eat enough then you will GAIN WEIGHT because your body will hold on to the fat? I am not sure if this one is true. I have heard of starvation diet experiments where the participants ate 800 calories a day and still lost weight until they got down to sub 10%. So, I am assuming that metabolism may slow but fat loss will progress until we get too lean and we have to eat a little more to continue to lose. So, I think my calorie levels are safe at this time. I do not put too much faith in the online calculators, because there are too many variables to consider and everyone is different. WE shall see.
Yes I counted every gram of protein and carb including the carbs in my supplements. You definately do not want to eat to little. I did not subtract fiber though. I kept my eating fairly simple and stuck to the palm fist BFL method but I got to the point where I really wanted to know and be in control of everything I ate. It is important to me to loose weight in a healthy manner and not sacrifice muscle, which you do when you starve yourself.
What I did was figure out my RMR (resting metabolic rate) basically the amount of calories I would burn in a day without exercise. You need to find out your body fat% for this. My RMR is about 2200. If I eat 6 meals at 40g of protein and 40 grams of carbs and 8g of fat that is 2352 calories. I think you need a deficit of 500 calories a day to loose weight in a healthy manner. So I burn 2200 a day just being me plus my exercise would put me into a deficit and thus loose weight. Am I making any sense?
The best thing to do is to keep track of your weight and measurments. If you are not losing weight you need to burn more or eat less.
Sounds good to me. I am losing weight and I can see a difference in my appearance. My lifting ability is going up, so I know that is a good sign that I am not losing muscle mass.
I am going to have my measurements taken on a regular basis, so that will also be a good indicator as to how I am doing.
I am sure I am on the right track. Time will tell, of course. I just got to tell myself that it may take a few 12 week sessions to get where I want. (Of course, do we ever get to where we want? I may get lean, but want to put on some muscle mass and then some more.... lol) This is a lifestyle change and not a DIET for me. I will continue this way of eating for the rest of my life, or until the economy takes a dump and I am forced to beg for my food -- WILL WORK FOR PROTEIN.... lol
Thanks a lot for the advice.
I did it every which way there is, and i found the fist size and palm size to be surprisingly very accurate. Some tricky foods will be wheat products if used repeatedly. Why complicate things? :o)
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My method is precisely like Orrin's. The palm and fist method hasn't been good for me because I eat so many foods that don't fit into that profile. I also count every carb and protein and also count the carbs in my supplements and did not subtract for fiber. I used to not, but Uncle Mike corrected me and now I do. I don't find it complicated at all to know your carbs / proteins for different meals.
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Measuring grams is O.K., but free day and intensity of workouts is a lot more important.
everyone will give you a different answer and the only correct answer is the one that your body responds to. Start at 40g of carbs, 6 times a day. If you are dropping body fat (assuming that is your goal) then no need to drop them any lower. If you are not losing then drop it to 30g.
Many people will also debate the counting of protein in other foods, so I will tell you how I do it and it can be up to you to decide. I get 40g of protein in each meal and I count it from protein sources, egg whites, eggs, fish, chicken etc. Protein from rice would not have all the essential aminos like chicken would, unless you combined the rice with beans. I choose to get 40g from protein sources and thats all that I count. So 40 grams from a protein source, 40 grams from a carb source and you're done.
I'm sure someone will be here shortly to tell me that I am wrong, but for the original poster, here is how I do it and teach others and I have never had a problem getting someone lean using this approach.
In this instance, I agree with Charlie.
When I eat black beans, I do so as a carb. I do not count the protein in them towards my protein. In that case it's my chicken, which is typically what I eat with beans.
wow, we asgree, i guess there is hope yet lol
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