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  • Questions about portion control, macronutrients, and weighing your food

    Hi Everyone,

    I apologize in advance if this is like the 7,000th time this question has been asked here...but I did search for info on this in the forum, I just haven't hit the exact answer that I am looking for.

    I see people posting about weighing their food and taking in so many oz of this or grams of that and I am trying to correlate all of that to my own intake. I am knee deep in The PB Book, and also have started with many recipes from both of the PB cookbooks, as well as the PB member created cookbook.

    I look at the recipes and see that something will make four servings for example. And then I cook it up to wonder, Ok, this berry "pancake" souffle is basically a cup of berries and 4 eggs. I could eat all of that without pushing the limit of being full, but am I supposed to? Should I be weighing out my food to specific portions, or live by the 'eat when you're hungry and don't when you're not' rule, without pushing myself to feeling full? Do I only eat a quarter of the meal, even though that will hardly come close to sustaining my appetite?

    I am only about a month into really cooking primal and being at least a 60%er towards really cutting out everything that I had grown accustomed to eating. Gotta admit, it is a change from the ingrained norm, but now that I am becoming more accustomed to the food choices I am making my wife and I have already started to see a difference. I am down 9 lbs so far in a month without killing myself to get there.

    But that nagging question keeps presenting itself...am I eating too much? Too little? Just right? I really don't know.

    Any help would be appreciated!

    Thanks!
    Crash

  • #2
    I dunno...what are you trying to accomplish? If your weight loss has stalled, tracking things a little closer could help get everything squared away when you see where your problems are. (You're probably eating way more nuts than you think you are if you're eating them at all).

    Otherwise, why stress about it? If you are progressing toward your goal and eating clean PB food then I wouldn't sweat it.

    Comment


    • #3
      Originally posted by freqz View Post
      I dunno...what are you trying to accomplish? If your weight loss has stalled, tracking things a little closer could help get everything squared away when you see where your problems are. (You're probably eating way more nuts than you think you are if you're eating them at all).

      Otherwise, why stress about it? If you are progressing toward your goal and eating clean PB food then I wouldn't sweat it.
      +1
      Lifting Journal

      Comment


      • #4
        What am I trying to accomplish?...hmmmmm. I don't think there's enough room on the server for that post

        Basics: I am a stocky, fairly muscular 36 year old (yep, I got some lovely fat that I am trying to get rid of)... Besides a current nasty on the job injury that has left me almost incapacitated for about the last 7 months..I am normally pretty active. However, I want to lose weight (I am at 221 right now..yes at 5'6"), get my BP lowered (on meds), get my cholesterol down the right way (on meds for that too), and get my triglycerides down naturally (yep, they make a pill for that!)

        In a nutshell...I am 40lbs lighter than I was a year ago at this time, I was in the Marines and currently am in Law Enforcement. Being short, I need to keep weight/muscle behind me to do my job. (not that I like to fight - hence my injury, but it happens in LE).

        So, long story short, I want to be here for my daughter, wife, and family. I have watched fad diets come and go, and never really took to any of them. I was always just very conscious about what and how I ate...trying to do the best thing....but my blood work never cooperated.

        Now I am here. I have been following Mark's newsletters and such, as well as his site for over a year. A couple of months ago, I bought the books and something clicked. This makes the most sense out of anything I have ever seen or heard! So after my due diligence in researching and reading, here I am...cooking up a storm.

        In a month and 9 lbs, my face looks slimmer, I can feel that progress is happening. My wife is often a stubborn mule with things like this, but there are physical aspects that even she is starting to see about herself that she is impressed by, and that's a first!

        ...stepping off soapbox now.

        Thanks.

        Comment


        • #5
          As another stocky guy I'd say check you macro's every now and then, esp if you hit a long plateau, and make sure you aren't underfeeding either. As a bigger guy that wants/needs some muscle, don't get bogged down in what a lot of people here eat- it may not be enough for you. Most guys with your profile do fine with basic primal-meat, fat and veg. Keep your carbs on the lower side while you heal/lose weight, and you'll be at your goal before you know it.
          Lifting Journal

          Comment


          • #6
            Originally posted by crash03002 View Post

            In a month and 9 lbs, my face looks slimmer, I can feel that progress is happening. My wife is often a stubborn mule with things like this, but there are physical aspects that even she is starting to see about herself that she is impressed by, and that's a first!
            9 lbs in a month? 40lbs in a year despite an injury? Sounds like you're doing it right to me. Don't stress out over it...just get the diet as clean as you can.

            Comment


            • #7
              Originally posted by freqz View Post
              9 lbs in a month? 40lbs in a year despite an injury? Sounds like you're doing it right to me. Don't stress out over it...just get the diet as clean as you can.
              Thanks! And yes. I was at 260 this time last year...and shit - does it show in pictures. I plateaued for several months around 230, and since I've started on this, I am now down to 221 (as of 2 days ago). I would like to get down to no less than 180, as long as there's 100% strength and muscle behind it. But yes, in the last month, 9 lbs through diet...as my only exercise has pretty much been aquatic physical therapy, and an amoeba can do that without "exercising." I have been sleeping better...which I haven't been, due to my injury for several months. My digestion and such seems to be 'working' much better. And I am a person who commits to what I do, without going too nuts about it. I am trying to take each and every aspect in stride and look at the things I am doing today as being just a little better than what I was doing yesterday. And in that, I want to make sure I am heading in the right direction.

              Comment


              • #8
                Originally posted by Apex Predator View Post
                As another stocky guy I'd say check you macro's every now and then, esp if you hit a long plateau, and make sure you aren't underfeeding either. As a bigger guy that wants/needs some muscle, don't get bogged down in what a lot of people here eat- it may not be enough for you. Most guys with your profile do fine with basic primal-meat, fat and veg. Keep your carbs on the lower side while you heal/lose weight, and you'll be at your goal before you know it.
                Although I need a new Back and I have been a proponent of good nutrition and lifestyle being extremely important factors in healing, am I following you correctly in that the low carbs will help extensive muscle injury to heal (meanwhile, you're feeding your muscles all of the good stuff??)? I know you're probably not a Dr, but I am interested in your opinion on this. 7 months now...terrible sleep, terrible days, horrible pain; when I used to feel strong as an ox and was benching 350, leg-pressing over 800...now I can't pick up lint on the f*&king floor..... And the Doc's don't know what to do... Sometimes, either do I...and it is getting depressing.

                Comment


                • #9
                  As long as you're on the way towards accomplishing your goals (for you, primarily weight loss) with the way your food is right now, go for it. Eat until almost full, not totally full. In the beginning, you can get away with quite a lot and still lose weight. The trick comes later on down the line, when you are approaching goal weight. At that point, you may need to kick it into fifth and use everything in your bag of tricks (including portion control), but for now it's unnecessary. I have found that now (70 pounds down on a small 5' 0" frame) I DO have to utilize portion control and not eat the entire amount the recipe made, like before.

                  My triglycerides were 178 to start, now 66; blood pressure borderline high, now normal. So your other goals are also within reach for you. Welcome to the tribe.
                  "Let food be thy medicine and medicine be thy food." -- Hippocrates

                  Comment


                  • #10
                    What's the nature of your injury?
                    "Let food be thy medicine and medicine be thy food." -- Hippocrates

                    Comment


                    • #11
                      Thanks TigerLily... I appreciate the encouragement! And just so you can talk about something interesting with your friends at some point - when I found out my Triglycerides were high...they were to the tune of over 500 I can joke about it now...but then, I thought I was dead.

                      Comment


                      • #12
                        Originally posted by crash03002 View Post
                        Although I need a new Back and I have been a proponent of good nutrition and lifestyle being extremely important factors in healing, am I following you correctly in that the low carbs will help extensive muscle injury to heal (meanwhile, you're feeding your muscles all of the good stuff??)? I know you're probably not a Dr, but I am interested in your opinion on this. 7 months now...terrible sleep, terrible days, horrible pain; when I used to feel strong as an ox and was benching 350, leg-pressing over 800...now I can't pick up lint on the f*&king floor..... And the Doc's don't know what to do... Sometimes, either do I...and it is getting depressing.
                        No, I'm not a doc. I do personal training with a medical focus, but usually the medical issues are chronic rather than traumatic. Low carb will help keep the weight off, which as you know, is a huge, huge challenge in this situation. As far as healing, low-carbing it will help with the inflammation, but may not itself directly contribute to the repair process. I don't know what your injury is exactly, but you could try some fasting, which allows the body to focus on healing itself- repairing cells instead of creating new ones. Also, I'd be eating a lot of organ meats(traditional for healing and fertility) and lots of broth for collegen.

                        If conventional doctors are stumped, it might be time to go alternative. I've been amazed by what good Chiros can do, and others have had good results with ART, rolfing and other alternative treatments, especially when conventional medicine either wasn't working or had side effects. Acupuncture can help a lot, as can massage and sometimes Reiki. Depending on the injury, a very experienced (ERYT-500 at least) yoga teacher may be able to help once it's healed as much as it's going to heal. With alternative medicine, ask lots of questions, get references, and look for experience.

                        Also-always remember to take care of you mind/soul/spirit in addition to your body. What you are going through sucks, and it takes a toll. Even if you don't need a therapist, things like meditation, church, yoga, counseling, etc can help the stress, which can help the injury.

                        Good luck! I'm pulling for you to make a full recovery!
                        Lifting Journal

                        Comment


                        • #13
                          Originally posted by TigerLily View Post
                          What's the nature of your injury?
                          Two bulged disks in my T spine... T5/T6, T8/T9; An impingement around L5/S1, Spondylothesis (sp?) L4/L5, L5/S1; and everything from my C-Spine area and up, all the way down to leg numbness. All muscle groups in-between, completely in spasm with palpable trigger points. Headaches originating from spasmatic traps...the works...just to name a few The person who put me in this position didn't sustain any injuries.... I do feel worse for her than I do for me. She had many psych problems, had been a barricaded subject, and we finally got her up to the ER so she could get some treatment. I was the Police escort for the ambulance. Once in the ER, no one was watching her. Her 300lb+ frame charged at me from the room, I brought her to the ground. She tried to kick me in the groin and I saw it coming, so I "hockey goalie" trapped her leg with my own, then held her foot between my legs so she couldn't kick again. The rest of the wresting/restraining was done with her leg trapped, me bent over at the waist just grabbing for flailing hands and arms. Eventually, got her under control and back into the room where they gave her 4 way restraints and a LOT of meds to make her go nighty night. The pain started as a little soreness in the L trap. I worked for another 5 days, sitting, moving, etc with my vest on...then I was in the ER...that was Jan 5th or so, this year. I have been out since. But I truly do feel bad for her. I am in pain... she is living in a nightmare that can ONLY be controlled by meds. I can at least acknowledge my injury and why it is there. I imagine that it is not that easy for a person with those types of problems to justify or rationalize in their mind. Otherwise, my toes feel fine

                          Comment


                          • #14
                            Originally posted by crash03002 View Post
                            Two bulged disks in my T spine... T5/T6, T8/T9; An impingement around L5/S1, Spondylothesis (sp?) L4/L5, L5/S1; and everything from my C-Spine area and up, all the way down to leg numbness. All muscle groups in-between, completely in spasm with palpable trigger points. Headaches originating from spasmatic traps...the works...just to name a few The person who put me in this position didn't sustain any injuries.... I do feel worse for her than I do for me. She had many psych problems, had been a barricaded subject, and we finally got her up to the ER so she could get some treatment. I was the Police escort for the ambulance. Once in the ER, no one was watching her. Her 300lb+ frame charged at me from the room, I brought her to the ground. She tried to kick me in the groin and I saw it coming, so I "hockey goalie" trapped her leg with my own, then held her foot between my legs so she couldn't kick again. The rest of the wresting/restraining was done with her leg trapped, me bent over at the waist just grabbing for flailing hands and arms. Eventually, got her under control and back into the room where they gave her 4 way restraints and a LOT of meds to make her go nighty night. The pain started as a little soreness in the L trap. I worked for another 5 days, sitting, moving, etc with my vest on...then I was in the ER...that was Jan 5th or so, this year. I have been out since. But I truly do feel bad for her. I am in pain... she is living in a nightmare that can ONLY be controlled by meds. I can at least acknowledge my injury and why it is there. I imagine that it is not that easy for a person with those types of problems to justify or rationalize in their mind. Otherwise, my toes feel fine
                            Wow- your outlook on it is incredibly mature.

                            I would try to find a good Chiropractor ASAP. Ask around for recommendations and feel free to ask a lot of questions, but finding a good one would be my odds-on favorite for your best shot at fixing it.
                            Lifting Journal

                            Comment


                            • #15
                              Originally posted by Apex Predator View Post
                              No, I'm not a doc. I do personal training with a medical focus, but usually the medical issues are chronic rather than traumatic. Low carb will help keep the weight off, which as you know, is a huge, huge challenge in this situation. As far as healing, low-carbing it will help with the inflammation, but may not itself directly contribute to the repair process. I don't know what your injury is exactly, but you could try some fasting, which allows the body to focus on healing itself- repairing cells instead of creating new ones. Also, I'd be eating a lot of organ meats(traditional for healing and fertility) and lots of broth for collegen.

                              If conventional doctors are stumped, it might be time to go alternative. I've been amazed by what good Chiros can do, and others have had good results with ART, rolfing and other alternative treatments, especially when conventional medicine either wasn't working or had side effects. Acupuncture can help a lot, as can massage and sometimes Reiki. Depending on the injury, a very experienced (ERYT-500 at least) yoga teacher may be able to help once it's healed as much as it's going to heal. With alternative medicine, ask lots of questions, get references, and look for experience.

                              Also-always remember to take care of you mind/soul/spirit in addition to your body. What you are going through sucks, and it takes a toll. Even if you don't need a therapist, things like meditation, church, yoga, counseling, etc can help the stress, which can help the injury.

                              Good luck! I'm pulling for you to make a full recovery!
                              I can't thank you enough for all of your info and support on this. It has been a trying time. And concentrating on this, the PB specifically, as well as trying these new recipes (I love to cook), keeps me going and positive. I totally agree with the alternative medicine approach, but the shitty part is that Worker's Comp. by and large (not all together tho-) dictates where you can and cannot go for treatment...and what type they will approve.

                              Luckily, I was into meditation, acupuncture, and self healing therapies (mind/body/soul) long before this ever happened. So I am happy to say that although it is depressing...I still look at what's important. My 3 1/2 year old daughter lights up my life. And she is daddy's little girl (unfortunately she has to get tubes in her ears tomorrow). My wife...eeeh.... anyone want one, or a second one? I'll give her up for free... Kidding! My wife IS my support system and she too is my life. I am carefully reading everything being said here, because I respect those who know more than I and similarly appreciate the time and/or interest that it takes to care about a stranger.
                              Thank you.

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