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  • Calories & Macros...

    Hi everyone,

    I am really new with the primal stuff and have started off by reading the 21 day challenge. So being new and looking to start living primally as soon as possible I was curious should I be aiming for a specific calorie range with counting macros? How much protein,cards, fat should I consume?

    I am 33 years old, male
    6"0
    233 lbs

    Thanks so much,

    Paul
    Sunday October 7th, 2012.
    Start Stats: 227.1lbs, BMI-30, Body Fat% 29.

    My Journal: http://www.marksdailyapple.com/forum/thread65659.html

    Facebook Page: [URL="https://www.facebook.com/?ref=tn_tnmn#!/paul.benoit.739"]

    Twitter Page: https://twitter.com/paul_b419

    MyFitnesspal: http://www.myfitnesspal.com/food/diary/paul_b419

    Email contact: pbent11@yahoo.ca

  • #2
    By no means am I an expert...but I really recommend focus on eating the *right* foods in general and not worrying about numbers (unless you have a really specific health problem or something like that). I think some people can just end up giving themselves extra stress from all that. By eliminating most of the bad stuff, it'll come about right at the end of the day. If you think about it, "grok" would have had NOOO idea how many macros he was eating each day.

    Comment


    • #3
      Hard to say. Are you looking to maintain weight, lose weight, build muscle? Need more info to asses.
      "The cling and a clang is the metal in my head when I walk. I hear a sort of, this tinging noise - cling clang. The cling clang. So many things happen while walking. The metal in my head clangs and clings as I walk - freaks my balance out. So the natural thought is just clogged up. Totally clogged up. So we need to unplug these dams, and make the the natural flow... It sort of freaks me out. We need to unplug the dams. You cannot stop the natural flow of thought with a cling and a clang..."

      Comment


      • #4
        Thanks for the response everyone. Yeah I guess a goal would be more helpful..lol
        Sorry about that, big goal is to lose fat and weight. Very limited to exercising right now to discuss issues in my back but I am allowed to walk.
        Sunday October 7th, 2012.
        Start Stats: 227.1lbs, BMI-30, Body Fat% 29.

        My Journal: http://www.marksdailyapple.com/forum/thread65659.html

        Facebook Page: [URL="https://www.facebook.com/?ref=tn_tnmn#!/paul.benoit.739"]

        Twitter Page: https://twitter.com/paul_b419

        MyFitnesspal: http://www.myfitnesspal.com/food/diary/paul_b419

        Email contact: pbent11@yahoo.ca

        Comment


        • #5
          Walk for at LEAST an hour each day, probably more. If it's raining outside just walk around your house/apartment in circles.

          Stick to low carb if you want to lose fat and all you're doing is walking. Stick to about 1,900 - 2,000 cals a day. No fast rule about how many carbs you should be consuming, but less is more when it comes to fat loss.

          Protein and fat are whatever you want as long as you stick to the calorie goal. I'd go 1 gram of protein per pound just to keep my muscle mass up, but I don't think you really need to worry about that at this point. You won't lose much, if anything, if you're only walking and still eating well.
          "The cling and a clang is the metal in my head when I walk. I hear a sort of, this tinging noise - cling clang. The cling clang. So many things happen while walking. The metal in my head clangs and clings as I walk - freaks my balance out. So the natural thought is just clogged up. Totally clogged up. So we need to unplug these dams, and make the the natural flow... It sort of freaks me out. We need to unplug the dams. You cannot stop the natural flow of thought with a cling and a clang..."

          Comment


          • #6
            Thanks this very helpful
            Sunday October 7th, 2012.
            Start Stats: 227.1lbs, BMI-30, Body Fat% 29.

            My Journal: http://www.marksdailyapple.com/forum/thread65659.html

            Facebook Page: [URL="https://www.facebook.com/?ref=tn_tnmn#!/paul.benoit.739"]

            Twitter Page: https://twitter.com/paul_b419

            MyFitnesspal: http://www.myfitnesspal.com/food/diary/paul_b419

            Email contact: pbent11@yahoo.ca

            Comment


            • #7
              This lays out the plan fairly well The Primal Blueprint Diagrams | Mark's Daily Apple

              Comment


              • #8
                Originally posted by Neckhammer View Post
                This lays out the plan fairly well The Primal Blueprint Diagrams | Mark's Daily Apple
                Thanks for the link,
                Sunday October 7th, 2012.
                Start Stats: 227.1lbs, BMI-30, Body Fat% 29.

                My Journal: http://www.marksdailyapple.com/forum/thread65659.html

                Facebook Page: [URL="https://www.facebook.com/?ref=tn_tnmn#!/paul.benoit.739"]

                Twitter Page: https://twitter.com/paul_b419

                MyFitnesspal: http://www.myfitnesspal.com/food/diary/paul_b419

                Email contact: pbent11@yahoo.ca

                Comment


                • #9
                  So me I am looking at 2000 calories, 225 grams protein, 50 grams carbs and 100 grams of fat..

                  Protein 225grams (900 calories).
                  Carbs 50grams (200 calories).
                  Fat. 100grams (900 calories).

                  Obviously just rough estimates but just something to get me started. Anyone have any thoughts?

                  Thanks,

                  Paul
                  Sunday October 7th, 2012.
                  Start Stats: 227.1lbs, BMI-30, Body Fat% 29.

                  My Journal: http://www.marksdailyapple.com/forum/thread65659.html

                  Facebook Page: [URL="https://www.facebook.com/?ref=tn_tnmn#!/paul.benoit.739"]

                  Twitter Page: https://twitter.com/paul_b419

                  MyFitnesspal: http://www.myfitnesspal.com/food/diary/paul_b419

                  Email contact: pbent11@yahoo.ca

                  Comment


                  • #10
                    You could potentially get the carbs a bit lower at first just to get used to being fat adapted and then bring it back UP to the fifty gram level after a week or two. In leu of that, there's also the IF option of course, which helps one to fat adapt. You have the 16-8 lean gains type deal, or you could do kind what I do almost daily now, fast - five which is 19-20 hours fasting, eat the bulk of your calories over the next five hours. Again, nothing is required here, fasting is purely optional. But it could potentially help.
                    "The cling and a clang is the metal in my head when I walk. I hear a sort of, this tinging noise - cling clang. The cling clang. So many things happen while walking. The metal in my head clangs and clings as I walk - freaks my balance out. So the natural thought is just clogged up. Totally clogged up. So we need to unplug these dams, and make the the natural flow... It sort of freaks me out. We need to unplug the dams. You cannot stop the natural flow of thought with a cling and a clang..."

                    Comment


                    • #11
                      I know many say dont track, but I still do. It just helps me to see how it all plays out. Keeps me on track, especially since I have no idea what is what in terms of macros or calorie content. Maybe some day I won't, but for now, it is helping me to see it all laid out. Then when I wonder wth happened, or what did I do differently to lose or gain, I can go back and look and maybe see something that jumps out at me.

                      Once I got a grip on the carbs, and added more fats/proteins, I just fell into the IF before I even realized what it was. I had read it I guess, but it takes things a while to sink in for me sometimes. I think I read "fasting" and thought, oh no not me, never could I do that so I just skimmed/skipped it. And then one day I was, so at that point I start researching more. I do find that most days, my calories are on the low side, so I probably wouldnt have to track any longer, but I am not ready to give that up yet.
                      65lbs gone and counting!!

                      Fat 2 Fit - One Woman's Journey

                      Comment


                      • #12
                        Originally posted by paul_b View Post
                        So me I am looking at 2000 calories, 225 grams protein, 50 grams carbs and 100 grams of fat..

                        Protein 225grams (900 calories).
                        Carbs 50grams (200 calories).
                        Fat. 100grams (900 calories).

                        Obviously just rough estimates but just something to get me started. Anyone have any thoughts?

                        Thanks,

                        Paul
                        Seems like a lot of protein but I'm probably not as large a person. I think I estimated my own lean body mass at somewhere around 100lbs. 100g of protein seems to feel right to me, which makes me guess that I might be more than 100lbs of lean body mass at the end of the day.

                        Anyway, the way I've done it most times is get a list of lower carb vegetables and eat from that list without worrying. Then eat meat and eggs and avoid fruit and use butter liberally. I'll eat about a quarter of a sweet potato at dinner. I'll eat to satisfaction. When I did that, everything fell right into place. I got the ketogenic thing going, the fat adaptation thing and I lost weight even reducing my exercise. Eventually I added more carbohydrate-rich vegetables. Never been much of a fruit person except bananas and dates which I have once in a while.

                        I just don't like counting or precision. It works better for me if there's a framework and I use it but don't have to calculate or meal plan or anything.
                        Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

                        Comment


                        • #13
                          Thanks. I think I may start lower. I have made 50 grams of carbs my high end for thd first few days...
                          Sunday October 7th, 2012.
                          Start Stats: 227.1lbs, BMI-30, Body Fat% 29.

                          My Journal: http://www.marksdailyapple.com/forum/thread65659.html

                          Facebook Page: [URL="https://www.facebook.com/?ref=tn_tnmn#!/paul.benoit.739"]

                          Twitter Page: https://twitter.com/paul_b419

                          MyFitnesspal: http://www.myfitnesspal.com/food/diary/paul_b419

                          Email contact: pbent11@yahoo.ca

                          Comment


                          • #14
                            I think I did read that you should strive for 0.5 to 1 gram of protein per LBM. I a tally did my calculation for 1gram per lb. is the 1gram per LBM the way to go?
                            Sunday October 7th, 2012.
                            Start Stats: 227.1lbs, BMI-30, Body Fat% 29.

                            My Journal: http://www.marksdailyapple.com/forum/thread65659.html

                            Facebook Page: [URL="https://www.facebook.com/?ref=tn_tnmn#!/paul.benoit.739"]

                            Twitter Page: https://twitter.com/paul_b419

                            MyFitnesspal: http://www.myfitnesspal.com/food/diary/paul_b419

                            Email contact: pbent11@yahoo.ca

                            Comment

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