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Todays food intake..Is this righ? Looking for help

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  • #31
    Almost ready to start my new primal life. Cleaned out cupboards today, tomorrow shopping..
    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


    • #32
      Right on paul!! GET READY TO TAKE YOURSELF TO ANOTHER LEVEL AND LIVE A VERY FUN AND ENJOYABLE LIFE
      Started Primal November 20, 2011
      Slipped from Christmas-New Years
      January 2, 2012 until Death= 100% Primal/Paleo

      Start Weight-210
      Goal Weight-Skinny with a 6 pack and lean all around


      Journal.... http://www.marksdailyapple.com/forum/thread44612.html

      Comment


      • #33
        Thanks, really looking forward to it
        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


        • #34
          Almost all set guys. Gonna work on my journal today and get my signature set up to reflect my starting point of my journey. I am really, really excited and just from the few interactions I have had on this site, I know I have a ton of support and a lot of help from a lot of knowledgable folks....

          Thanks...
          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


          • #35
            Moll,

            You still gonna do my numbers? I am going to do them tonight see if yours are the same as mine
            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


            • #36
              Sorry Paul, this weekend has been crazy! I'm about ready to start those #'s for you But I wanted to ask you, what's your activity level? Also, do you know your body fat %? Those will make calculations way more accurate.

              Comment


              • #37
                No problem Moll,

                So here is my complete stats...33yrs old, 6"0, 219.3lbs, 27.9% body fat, 29.7 BMI.

                Awesome.....I await!!
                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


                • #38
                  Oh and I am very limited to working out cause of my back. I am only allowed to walk, so the plan was to walk at least an hour 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


                  • #39
                    Great! I gotta go over to help my husband's aunt w/ some computer stuff...lol...but when I come back I'm going to be on it!

                    Comment


                    • #40
                      Thanks....yeah I will do it as well later as I'm curious to see a difference

                      Thanks again
                      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


                      • #41
                        33yrs old, 6"0, 219.3lbs, 27.9% body fat, 29.7 BMI

                        BMR (base metabolic rate) (men and women) = 370 + (21.6 X lean mass in kg)
                        You are male
                        You weigh 219.3 lbs (99.47 kilos)
                        Your body fat percentage is 27.9% (61.18 lbs fat, 158.12 lbs lean)
                        Your lean mass is 158.12 lbs (71.72 kilos)
                        Your BMR = 370 + (21.6 X 71.72) = 1919 calories
                        To determine TDEE (total daily energy expenditure - how many calories you need per day for weight maintenance) from BMR, you simply multiply BMR by the activity factor:

                        Activity factor
                        Sedentary = BMR X 1.2 (little or no exercise, desk job)
                        Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
                        Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
                        Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
                        Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2 X day training, marathon, football camp, contest, etc.)

                        Continuing with the previous example:
                        Your BMR is 1919
                        Your activity level is lightly active? I picked this one because if you’re planning on walking every day, you probably wouldn’t be considered sedentary.
                        Your activity factor is 1.375
                        Your TDEE (total daily energy expenditure) = 1.375 X 1919 = 2639 calories

                        So for macronutrients:
                        You need 2639 calories per day to maintain your weight. Since you mentioned that exercise is limited, you may want to cut your calories by a couple hundred per day to contribute to weight loss.
                        SO let’s go with a 2439 calorie/day goal.
                        You needs approximately 110.68-158.12 (.7-1 gram per pound of lean body mass) grams of protein.
                        Are you able to do any resistance training? If yes, I’d go higher on protein, if not, mid to lower.
                        For this calculation I’ll just go for the midpoint – 134.5 grams of protein.
                        One gram of protein is 4 calories.
                        134.5 grams of protein * 4 calories per gram = 538 calories should come from protein.
                        I’m not sure how drastically you want to cut your carbs, but Mark recommends between 50-100g to be in the “weight loss sweet spot.” I’ll take the midpoint from there again – 75 grams of carbs.
                        One gram of carbs is 4 calories.
                        75 grams of carbs * 4 calories per gram = 300 calories should come from carbs.
                        So subtracting 538 cals from protein, and 300 cals from carbs, you have 1601 calories remaining, which should come from fat.
                        One gram of fat is 9 calories.
                        1601 cals divided by 9 = 177 grams of fat.

                        That breaks down to 65.64% fat, 22.06% protein, and 12.30% carbs.
                        If you upped the protein to 158 grams, and the carbs to 100 grams, you’d get:
                        25.91% protein and 16.40% carbs. That would leave you with 57.69% fat, or 1407.06 cals (156 grams).

                        I’d say if you stay within those boundaries, you should see progress!

                        Some other things to consider: if you feel like 200 calories is too much/too little to decrease by, you can go as high as 500 (in my opinion – some would consider this too much).
                        A pound is 3500 calories, so you can figure that if you lower your calorie goal by 500 per day, you’d theoretically be dropping a pound a week. However, it is FAT that we want to be losing, so you have to make sure your body becomes fat adapted and efficient at burning excess calories, not things like muscles – I haven’t totally figured out fat adaptation, but I doubt your body will be efficient at anything if you’re not giving it enough calories. So listen to your body!

                        Comment


                        • #42
                          Holy smokes, that is awesome. Thanks do much. I really want to lean up....

                          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


                          • #43
                            Noooo prob! Hope everything goes well for you - keep us updated!

                            Comment


                            • #44
                              Originally posted by Moll View Post
                              Noooo prob! Hope everything goes well for you - keep us updated!
                              Getting some different numbers here... not to far off but I am getting 2122 for BMR. I used an online one that Mark Sisson suggests in the book.

                              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


                              • #45
                                So I go the following Moll,,,,

                                2900 calories to maintain. I am taking off 500 to start.

                                Calories-2400
                                Protein- 158g (632 cals)
                                Carbs - 100g (400 cals).
                                Fats - 152g (1368 cals).

                                I put everything on the high end for the above calculations.

                                Now below is where it is on the lower ends:

                                Calories: 2400
                                Protein: 111g (444 cals)
                                Carbs: 50g (200 cals)
                                Fats: 195g (1756 cals)

                                Thoughts?
                                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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