Posts by goodform

I recently discovered Food for Life's Ezekiel 4:9 cereals... I don't think I'll ever go back to anything else other than oatmeal on occassion.  There are, I think, 4 types/flavors.  190 calories in 1/2 cup serving, but it keeps me feeling full and nourished.  I sometimes cut the serving in half to 1/4 cup.  BTW, this site's serving size was not correct for this product.  I sent a message to whomever, but got no response as of the moment.

Original Post by waycat:

Original Post by goodform:

I would recommend calculating your Basal Metabolic Rate (BMR), adjusting it for your activity level.   

 Goodform, do you know of anywhere on the web that I could use a good, reliable BMR calculator?  I have tried several and they all give differing results!

Thanks so much.

I personaly use one from a site called 'muscleandstrength'... in the Tools Tab.  It allows for activity considerations in determining overall BMR.  It may not be perfect, or 'the one' but that's what I use.  If you choose to use it, I hope it helps. 

Original Post by vyperman7:

Well in all honesty, it should be more along the lines of a meal instead of a snack. Having a small snack, isn't going to give you enough of what you need after a workout. They say that within 30-60 minutes of finishing an intense weight training session or HIIT cardio, you are supposed to get 40-50 grams of protein and another 50-60 grams of carbs (preferably simple carbs for faster absorbtion). Also, the last thing you want to have after a workout is anything with fat in it, including peanut butter. Usually peanut butter is a great source for healthy fats and I eat it myself. However, fat slows digestion and you want the protein and carbs to reach your muscles as soon as possible. That is why I don't have any fat until my third meal after a workout.

I usually have a post workout shake within 30 minutes of finishing my weight training sessions that has 50 grams of protein and 50-60 grams of carbs. Then within two hours after consuming the shake, I have an actual meal with more of the same. Your body is most is need of nutrition to begin recovery in that window.

 ... GREAT ANSWER!

After a workout which includes ~1-hour of resitance trianing and ~45-Minutes of LIT, I wait approx. 30 minutes and have a whey/dextrose/creatine shake in water... a fast digesting protein and simple carb when the muscles need it most!!.  Then, an hour later I will have a solid meal with the typical (for me) calories coming from 50% Carb - 30% Protein - 20% Fat... +/-. 

Original Post by bellathepug419:

Hi, I'm kind of new and recovering from an ED.  I was wondering how many calories I need a day to gain on a day that I don't do much.  I'm a 5 ft 1, 13 y/o girl and weigh about 80 pounds.  I've been told by different people to eat anywhere from 1800-2500 to gain.  I don't want to gain the weight to0 fast and have been sticking to a little over 2000 calories and have seen some weight gain.  Is this ok and normal?  Also is 80 that underweight?  I've always been small and can really imagine myself being much heavier until I grow taller.  Thanks.

I would recommend calculating your Basal Metabolic Rate (BMR), adjusting it for your activity level.  This will be a good 'maintain' number. Then, add about 500 calories per day to that figure.  This should give you a fairly close estimate of total calories per day you would need to gain weight at a reasonable rate of about 1-2 pounds per week.

Also, as you do gain the weight, recalculate the BMR for the new weight.  Do this maybe every 5 pounds of sustained weight you gain.

Best of luck to you in reaching your objectives.

Original Post by mkl39:

I work in an office 50 hours a week, but am fairly active on weekends. I want to lose about 25 pounds. (5' 7.5" and started at 178 pounds).  My current weight loss plan is a reduced calorie diet (about 1400 cals/day), 2-3 cardio sessions a week and 1-2 full body resistance training per week. 

I never learned proper nutrition as a child, and am finally getting into healthy foods.  I've been doing fairly well so far. 

I read somewhere that you should ideally keep your fat:protein:carb ratio around 2:3:5... First, is this true when you are maintaining weight (assuming no restrictions for health problems, etc)?  Do ratios even matter?

Second, what kind of ratio should you aim for when trying to lose weight?  I know you can't build muscle on a calorie deficit, but can you prevent loss by upping protein or something - especially while resistance training?

The 20/30/50 ratio is what I have been following for the past few weeks.  I am 5'-9" and 178 pounds.  I have been averaging 200 grams of protein per day.  It's getting easier to eat 3000+ calories / day!!  I am trying to put on weight (lean mass) and would like to get to about 185 before cutting.

Have you figured out your BMR and adjusted it for your activity level to get your "maintain" caloric requirement??  If not, you should because it sounds like maybe you may be eating too little.  Generally, your BMR less 500-600 calories per day is a good guideline for cutting fat.  You sound pretty active, which is good! 

Original Post by fooledbyfaith:

Honestly, I think that this whole eat more on your workout days mentality makes things harder then they need to be. If you feel more hungry that day eat an extra snack or a protein shake. If you aren't hungier then upping your cals will just force you to eat when you aren't hungry. I eat the same amount of cals every day of the week, except one day where I eat about 1800, and I exercise every other day. Its all about finding out what works for you

 I agree that eating more on work-out days does tend to complicate things!

What I did is figured the "Maintain" BMR for Age, Weight, Height and Gender; adjusted it for my Activity Level.  It turned out to be about 2700 calories per day (CPD).  When I am working out to build muscle mass, I increase that intake by about 500-600 CPD.  When working out to cut fat I decrease the maintain number by about 500-600 CPD.  I eat the same number of calories per day regardless of if it is a workout day or not.  Also, I break up the total CPD into 5-7 meals.  Typically, the above results in a 1-2 pound per week gain/loss, depending on objective.  This week I am going to try like heck to include LIT into my routine, so I can burn some fat without sacraficing much muscle mass.

Good luck to everyone in their respective goals!!

Hi.  BF measurements are tough to count on and there are several different calculations which all vary to some degree.  Calipers, as was stated, are rather subjective and subject to repeatability by "the dude" doing the test!

http://www.healthstatus.com/calculate/bfb

This site has a BF calculator that I have used and appears to be 'in the park' with its "answer."  Of course, one needs to feed it accurate information in order to get a reasonable result.  Give it a try and see how it compares.

I think the more important thing is to always use the same means and track your figures from that point.

Great!  I am glad you are willing to help me out and keep me motivated!  I appreciate it.

Well, anyway, this week I am actually taking off from the gym... it's time for a short break and to let the Central Nervous System recover... along with the joints!!  I will go in like I did yesterday and do some cardio and abs, but that's about it.  When I go back next week I should feel fairly refreshed and ready to be more focused on the resistance training.  I am going to do a different work-out which I am already looking forward to... but I'll hold off for the reasons I have already stated.

I have zero plans of doing any kind of competetive body-building.  I, unfortunately, do not feel that I have the genetics for that endeavor.  What I am doing is purely for self benefit and to just be a bit more content with myself, both in appearance and in mental well-being.  I tend to use the gym as a stress relief mechanism.  It works!!

So, thanks again and maybe I'll send you a message instead of 'stringing' this post along on a 'chat.'  Would that be OK with you?  If so, you can send me a message saying so (or not)!!

I sincerely hope you have a great day and, stay in charge of your life! 

Original Post by amethystgirl:

Original Post by goodform:

and the fat calories down to 20% or slightly less. 

Actually, when dieting (and in general) it's better to keep your fat levels from going too low (below 20%). There are even some studies that show that people will lose more when eating higher fat diets... floggingsully has them in his journal.

 ... agreed... which is why I suggested the 20% mark (+/-).

Also, it depends on objectives and overall fitness program (nutrition (I dislike the use of the word "diet"), activity levels, rest/recuperation, lifestyle).

I think it is important to consider body fat percentage.

One can loose weight and be 'fatter' if the weight lost is lean muscle mass and not body fat.  This is an important point to me and I hope I am not stepping on any toes by making it:  I'd rather be a 180 pound person with 20% (or less) BF instead of a 170 pound person w/30% (or more) BF.  Just my opinion.  But it all depends on the individual and what they are trying to achieve.  Cheers!

Hi there.  I am trying to gain weight also... good weight... which to me means building more muscle mass and trying to keep the body fat percentage at a reasonable level.

What are your goals and current stats?  What is your: weight, height, age, gender, level of activity?

You need to determine your BMR (Basal Metobolic Rate) adjusted for your level of weekly activity.  This will tell you approximately how many calories to take in on a daily basis to maintain your current weight.  To gain weight, then add about 400-600 calories per day to your BMR total, while keeping your level of activity about the same.

Additionally, and this depends on your goals, excercise is important to gaining 'good' weight and not all fat weight, which I feel is undesireable, at least to me.

Nutrition is, naturally, also very important and getting your calories in a ratio that looks something like 45-50% from Carbs, 30-35% from Proteins and about 20% from fats (minimizing the Saturated fats and keeping the Trans fats down to 0 if possible).

I think that a healthy weight gain rate is about 1-2 pounds per week.  Good luck with your "GOOD WEIGHT" gain! 

Hi there!  I am a new member as well... just a few days! 

I am here to use the tools this site has to offer in order to track my calorie intake and nutritional value of what I eat on a day-to-day basis.  So far it is really working and giving me good feedback to stay where I want to be with the 'diet.'

I like excercise and fitness and I'd be glad to offer any advice or support to you in achiving the goals you have for yourself... which YOU KNOW YOU CAN ACHIEVE!!

Just my first bit of advice is that you need to be realistic, focused and have reasonable expectations.  This will not be a sprint... it will be journey.  But, as with all journies, you can certainly enjoy the views and friendships along the way!!

So, feel free to add my as a buddy at your convenience.  Can I do the same?

It's your choice.  Thanks!  Great luck!

... how about doing WRIST CURLS and REVERSE CURLS (light weight)!!  These will strenghten the forearms and eventually allow better gripping during bicep workouts.  Also, try using an EZ-Curl bar (as opposed to a straight bar) to put your wrists at a better angle while curling.  Just a couple of suggestions to give you some options!