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Need help getting "dialed in"

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  • Need help getting "dialed in"

    I've been studying/learning about going primal since October 2010, read Mark's book, over and over. The only problem I have now, is knowing how to dial in my gram intake for fat, protien, and carbs. I've started going Primal this year (Jan 1) and so far I think I'm doing well (80/20). We have a biggest loser competition at my work, and from the time we started (Jan 4th) to now, I've dropped 15 pounds in 3 weeks!

    Following Mark's ratios in the book for Ken Korg, and using what my body fat percentage was when I last measured it over the Summer of 2010, I came up with the following...
    Weight before starting PB - 190 lbs
    Height 5'7''
    BF% = ~18%

    So I figured that my lean mass was around 154 lbs. According to The Book, minimum protein requirements was 77g per day (.5g for every pound of LBM). Ideal in Marks Book was anywhere from .7g - 1g per LBM. I knew before that I would have hard time eating 150+ grams of protein so I've decided that I would shoot for anywhere between .5g and .7g, or 77g - 108g per day of protein.

    Now onto carbs. Marks book also suggested that 50g of carbs per day would put your body close to Ketosis, while 100g was good for maintaining your weight. He suggested Korg shoot for 75g per day to enjoy about 2 pounds of fat loss a week, or 8 a month. I thought that would be right up my alley, since I know that my pre-PB diet was very card heavy (120+ grams/day). So I set my ideal carb limit to be between 50 and 75g /day.

    Now for fat. This was where I started to get confused. I took Mark's example in his book again, and looked at the calorie/day deficit, which according to the 8 lb per month goal, I needed a 932 calorie deficit. So I converted the above values for Protein and Carbs into calories consumed, and I came up with 432 calories of protien (at 108g) per day, and 300 calories of Carbs (at 75g) per day. I also adopted Marks values on Calories expended per day and came up with 2890, subtracted 932 from that and got 1958 calories as my daily intake. Now, I subtracted 432 and 300 from 1958 and got 1226 for fat calories per day which is about 136g/day.

    So after all that the question is, am I on the right track with figuring out my values? The reason this is important to me is because I can go to the DailyBurn, put in my food that I eat for the day, see the totals, and know if i'm even close to where I think I should be. I hardly have any issues with hunger, I'm 90% grain free (I have a pasta meal once a week, or pizza or something like that), I'm 95% sugar free (sodas, jellies, candy- I use 85% dark chocolate in the primal energy bar recipie).

    What do you think?

  • #2
    I dunno, but I love dailyburn! If you're thinking of upgrading, don't get the $70 one. I don't think it's worth it. The $40 is better. JMHO. Hope someone can offer you some real advice
    --Trish (Bork)


    • #3
      That sounds about right, I guess. I'm skeptical about you being at 18% bodyfat at 5'7" and 190 pounds. That sort of composition sounds like it would be well into the 20%s unless you are packing some good muscle.
      You lousy kids! Get off my savannah!


      • #4
        That looks perfect. That's what I do to calculate what I'm eating. I eat about 1000 calories of fat per day. My rations are 70% fat, 25% protein, and 5% carbs. But i eat lower carbs cuz I want to lose weight.


        • #5
          If I were to drop my carb intake, would I see quicker weight loss? 5% seems really low, but my ratios are
          63% fat
          22% protien
          15% carbs

          And if I dropped more carbs, where would I need to add to make up for it? More fat or more protien?