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  • Nutrition macros and such...

    Hi everyone,

    I am sort of new around here and new to the Primal lifestyle. I am re-doing my nutrition plan and am aiming for 10lbs per month. I know ambitiious but I am going to give it a go. So I am 33 years old, 219lbs, 6"0.
    I did the calculations laid out by Mr. Scisson and came up with this:

    calories: 2120
    Protein: 158 (632 cals)
    Carbs: 100g (400 cals)
    Fat: 130g (1168 cals)

    Does this look ok? Let me know what you guys think

    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

  • #2
    I am also interested in slimming down a ton, like weight and fat.....Think I should drop the carbs to 50g a day?
    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


    • #3
      how much are you eating now? any kinds of activities? guys lose faster than women, but how much do you want to lose? 10 pounds per month is very ambitious, but possibly doable. especially in the beginning.
      As I ate the oysters with their strong taste of the sea and their faint metallic taste that the cold white wine washed away, leaving only the sea taste and the succulent texture, and as I drank their cold liquid from each shell and washed it down with the crisp taste of the wine, I lost the empty feeling and began to be happy and to make plans.

      Ernest Hemingway

      Comment


      • #4
        Originally posted by paul_b View Post
        I am also interested in slimming down a ton, like weight and fat.....Think I should drop the carbs to 50g a day?
        what's a "ton" exactly? down to like 180? do you want to use this as some sort of crash diet? slow and steady most usually wins the race.
        As I ate the oysters with their strong taste of the sea and their faint metallic taste that the cold white wine washed away, leaving only the sea taste and the succulent texture, and as I drank their cold liquid from each shell and washed it down with the crisp taste of the wine, I lost the empty feeling and began to be happy and to make plans.

        Ernest Hemingway

        Comment


        • #5
          No this is my lifestyle now. I hear what you are saying about slow and steady. My goal would be to get below 200lbs.

          I walk everyone morning at least 30 minutes, lift weights in a full body circuit 3 times a week. I am thinking maybe keeping the carbs at 100, so not to crash diet.

          thanks for the response noodletoy
          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


          • #6
            My ultimate goal is 1-2 lbs a week....
            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
              a big cut in carbs usually means pretty significant weight loss for most at first. just make sure you are eating enough overall.
              As I ate the oysters with their strong taste of the sea and their faint metallic taste that the cold white wine washed away, leaving only the sea taste and the succulent texture, and as I drank their cold liquid from each shell and washed it down with the crisp taste of the wine, I lost the empty feeling and began to be happy and to make plans.

              Ernest Hemingway

              Comment


              • #8
                Do the numbers make sense though?
                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
                  it's not all that much protein for a big guy. 158 gms is only 5.5 ounces. i'd starve to death if that's all i ate each day and i'm a petite woman.
                  Last edited by noodletoy; 08-28-2012, 02:08 PM.
                  As I ate the oysters with their strong taste of the sea and their faint metallic taste that the cold white wine washed away, leaving only the sea taste and the succulent texture, and as I drank their cold liquid from each shell and washed it down with the crisp taste of the wine, I lost the empty feeling and began to be happy and to make plans.

                  Ernest Hemingway

                  Comment


                  • #10
                    At 219lbs/6' you aren't in terrible shape, my best advice is to stay active but don't go out and start a whole new exercise program just to help with weight loss. Fix you eating habits first, ditch all processed sugar, grain and oils. Start eating healthy selections with plenty of animal protein and fat, lots of seafood, leafy greens, minimal starchy veg like white potatoes and rice. Stop snacking, get control of your hunger. Don't eat within 2 hours of bedtime and get at least 8 hours of sleep at night. There's so much more to health and weightloss than calories.

                    What you posted is a good target and it's wise to track a while at first just to see where you are and what effect it has. I lost about 60 lbs not counting calories or exercising, then stopped losing. Started tracking calories, cutting carbs to under 50g, primal blueprint-style fitness and lost the last 40 lbs. Been at or below my target weight for over a year now. When you get off track, just stop eating 3 things: Processed sugar, processed grains, industrial seed oils. Anytime you eat one of those you are in the wrong as far as Primal Blueprint goes.

                    Comment


                    • #11
                      Thanks so much, everyone. I will go ahead with the plan I have and take it from there. I love primal...
                      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


                      • #12
                        Originally posted by noodletoy View Post
                        it's not all that much protein for a big guy. 158 gms is only 5.5 ounces. i'd starve to death if that's all i ate each day and i'm a petite woman.
                        18 oz of lean sirloin has 154g of protein. You can't weigh the meat and get the protein content. So you'd have to eat slightly more than 1-1/2 lbs of lean steak to get 158g of protein...very reasonable for a 6' man.

                        Comment


                        • #13
                          I see what you are saying about the protein. Now I did the calculations 1.0 x LBM. What do you think about reducing some of the fat and adding it to protein?
                          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
                            Originally posted by otzi View Post
                            18 oz of lean sirloin has 154g of protein. You can't weigh the meat and get the protein content. So you'd have to eat slightly more than 1-1/2 lbs of lean steak to get 158g of protein...very reasonable for a 6' man.
                            i was hoping he was talking about usable protein. i know the difference.
                            As I ate the oysters with their strong taste of the sea and their faint metallic taste that the cold white wine washed away, leaving only the sea taste and the succulent texture, and as I drank their cold liquid from each shell and washed it down with the crisp taste of the wine, I lost the empty feeling and began to be happy and to make plans.

                            Ernest Hemingway

                            Comment


                            • #15
                              Originally posted by paul_b View Post
                              I see what you are saying about the protein. Now I did the calculations 1.0 x LBM. What do you think about reducing some of the fat and adding it to protein?
                              if you're eating fatty fish, meat and eggs, your proteins all come with fat attached. i'd take away some carbs and add those cals to protein.
                              As I ate the oysters with their strong taste of the sea and their faint metallic taste that the cold white wine washed away, leaving only the sea taste and the succulent texture, and as I drank their cold liquid from each shell and washed it down with the crisp taste of the wine, I lost the empty feeling and began to be happy and to make plans.

                              Ernest Hemingway

                              Comment

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